Outline of Dave Palumbo's Diet for cutting

[pb2012]

one last thing

how do you make the lean mince

i love mince and gravy ect and i know thats a no no

so how do you guys do it just fry it off and eat it

also i drink very little put my wife to be always likes me now and again to drink a few with her

i know that drink on this is very bad but would i get away with a spirit and a diet coke ect

every other week or so (just a few)

[Ghost2171]

Ok this is the end of my 4th week on the diet. Must say I'm a little frustrated and confused now. Second straight week that I have not lost anything. In fact I gained half a pound. I'm 205 pounds and I've been following the 200lb diet guideline exactly. Weighing out all my foods (less that 30 grams of carbs per day), drinking plenty of water, doing my heavy lifting and my LISS cardio. I don't think I'm doing anything that could be kicking me out of Keto. I have zero doubt that I'm in a calorie deficit.

Help, why is this not working for me?

[axsoccer]

Hey All whats would a outline for a 170Lbs be of Daves diet? Thanks

[TouchdownRobots]

Ok this is the end of my 4th week on the diet. Must say I'm a little frustrated and confused now. Second straight week that I have not lost anything. In fact I gained half a pound. I'm 205 pounds and I've been following the 200lb diet guideline exactly. Weighing out all my foods (less that 30 grams of carbs per day), drinking plenty of water, doing my heavy lifting and my LISS cardio. I don't think I'm doing anything that could be kicking me out of Keto. I have zero doubt that I'm in a calorie deficit.

Help, why is this not working for me?

what was your starting bodyfat? if it was really high then the 200lb plan is probably too much for you.

also did you lift at all before starting the diet? you may be gaining muscle if you never trained before

[TouchdownRobots]

Hey All whats would a outline for a 170Lbs be of Daves diet? Thanks

85grams fat, 170grams protein, under 50grams net carbs. the outline is just an example of what foods to eat

[Ghost2171]

what was your starting bodyfat? if it was really high then the 200lb plan is probably too much for you.

also did you lift at all before starting the diet? you may be gaining muscle if you never trained before

Well the first two weeks of the plan I lost 6 pounds. So it seemed to be working. Probably some water weight, but it still worked.

My bodyfat would just be a guess since I don't have anything to test it. I would say probably somewhere around 20%.

I've been lifting regularly since November. While it would be nice if it was muscle gains I don't think thats the case. I have not been able to push my lifts because I've been fighting an injured elbow for the last month.

[TouchdownRobots]

Well the first two weeks of the plan I lost 6 pounds. So it seemed to be working. Probably some water weight, but it still worked.

My bodyfat would just be a guess since I don't have anything to test it. I would say probably somewhere around 20%.

I've been lifting regularly since November. While it would be nice if it was muscle gains I don't think thats the case. I have not been able to push my lifts because I've been fighting an injured elbow for the last month.

yeah at 20%, the 200lb plan probably has too much protein. you have around 160lbs of lean body mass so I'd try dropping protein to around 160 grams on non lifting days. Then I'd just add a 40g protein PWO whey shake on lifting days to get to 200g protein. Fat i would suggest between 90-100 grams on all days.

[emmanuelt89]

Hey guys! 1 week into the diet and I'd like to ask a few questions.
I haven't noticed any of the side effects people mention of being in ketosis: bad breath, smelly urine, and a metallic taste. However, the first 3 days I had headaches and felt very tired, and after the 4th day I felt fine again and have since. And it seems I did drop some weight.
Also, I've been following the 200lb diet even though I'm probably around 185lb (I stopped weighing myself once I dropped the weight I wanted a few months ago).
I worked out my macros and the protein seems to be very high. So for a 185lb, 6ft male this is what I got.

2,006 cal
49.5 fat // 10 carb // 293.5 protein

I subtracted the carbs from fiber, which are 10g.

Should I reduce the amount of protein?

Thanks

[Ghost2171]

yeah at 20%, the 200lb plan probably has too much protein. you have around 160lbs of lean body mass so I'd try dropping protein to around 160 grams on non lifting days. Then I'd just add a 40g protein PWO whey shake on lifting days to get to 200g protein. Fat i would suggest between 90-100 grams on all days.

Would be kind of weird if I had to do that. Seems like most everyone is having success on this diet, regardless of bodyfat %, following the general rule of 1-1.5 grams of protein and 0.5 grams of fat per pound of body weight.

Had my cheat last night. Have some family coming over tonight. So I will probably have another cheat meal tonight, then I will give it one more go with the full two weeks before the next cheat on the 200lb plan. If I don't see any progress again then I will have to decide if this is the diet for me.

Thanks for your input Touchdown

[feroz18]

85grams fat, 170grams protein, under 50grams net carbs. the outline is just an example of what foods to eat

so that's per day right, do you count the shakes in the 170grams?

[Ch3mical]

How would you adjust the amount of protein/fat needed for someone with a 175lb lean mass? I have been following the 200lb plan for the last 4 days, but am afraid that I may be taking in too much and will hinder my fat loss. (I'm also doing 45 of low intensity cardio which burns off around 200 calories).

Also, is it ok to substitute the natural peanut butter with natural Almond butter?

[Ghost2171]

How would you adjust the amount of protein/fat needed for someone with a 175lb lean mass? I have been following the 200lb plan for the last 4 days, but am afraid that I may be taking in too much and will hinder my fat loss. (I'm also doing 45 of low intensity cardio which burns off around 200 calories).

Also, is it ok to substitute the natural peanut butter with natural Almond butter?

Well from everything I've read in this thread and others regarding this diet. You want to do a ratio of 1-1.5 grams protein and 0.5 grams fat per pound of total bodyweight.

And yes I've seen others use the natural Almond butter in place of natty peanut butter.

[ElliottH]

Hey guys! 1 week into the diet and I'd like to ask a few questions.
I haven't noticed any of the side effects people mention of being in ketosis: bad breath, smelly urine, and a metallic taste. However, the first 3 days I had headaches and felt very tired, and after the 4th day I felt fine again and have since. And it seems I did drop some weight.
Also, I've been following the 200lb diet even though I'm probably around 185lb (I stopped weighing myself once I dropped the weight I wanted a few months ago).
I worked out my macros and the protein seems to be very high. So for a 185lb, 6ft male this is what I got.

2,006 cal
49.5 fat // 10 carb // 293.5 protein

I subtracted the carbs from fiber, which are 10g.

Should I reduce the amount of protein?

Thanks

I dont think everyone experiences the bad breath etc. If you're losing weight then you might be one of the lucky ones who doesn't have effects. The headaches and stuff are normal but go away after the first couple weeks.

[ste247]

Hey guys! 1 week into the diet and I'd like to ask a few questions.
I haven't noticed any of the side effects people mention of being in ketosis: bad breath, smelly urine, and a metallic taste. However, the first 3 days I had headaches and felt very tired, and after the 4th day I felt fine again and have since. And it seems I did drop some weight.
Also, I've been following the 200lb diet even though I'm probably around 185lb (I stopped weighing myself once I dropped the weight I wanted a few months ago).
I worked out my macros and the protein seems to be very high. So for a 185lb, 6ft male this is what I got.



2,006 cal
49.5 fat // 10 carb // 293.5 protein

I subtracted the carbs from fiber, which are 10g.

Should I reduce the amount of protein?

Thanks

that amount of protien should be ok if you can shave about 20 grams off its no big deal tho its onlt 120 calories more than you should have, you can go down to about 1 gram per 1lb of body weight if need be later on but stick to the diet as per page 1 on you will be ok

[ste247]

Ok this is the end of my 4th week on the diet. Must say I'm a little frustrated and confused now. Second straight week that I have not lost anything. In fact I gained half a pound. I'm 205 pounds and I've been following the 200lb diet guideline exactly. Weighing out all my foods (less that 30 grams of carbs per day), drinking plenty of water, doing my heavy lifting and my LISS cardio. I don't think I'm doing anything that could be kicking me out of Keto. I have zero doubt that I'm in a calorie deficit.

Help, why is this not working for me?

the idea is to burn fat and maintain muscle, dont go on the scales monitor body fat with calipers

[leafs1980]

I weigh 150 lbs with 14% bf...therefore I should have 225 g of protein and 75g of fat.
I found this variation of the Pulumbo diet on a thread.
For 155lb 15%bf
I made some small changes, are my macros off?

Food Amount Cal Pro Carbs Fat
Eggs 3 207 18 0 15

Chicken 150g 158 35 0 2
Almonds 1/4 c 183 6 6 15

ISO Whey 50g 200 50 0 0
Peanut butter 1 tbsp 96 3 3 8

Beef 200g 348 42 0 20
Romaine Hearts 2 cups 20 0 4 0
Evoo 1 tbsp 121.5 0 0 13.5

ISO Whey Shake 40g 160 40 0 0
Peanut butter 1 tbsp 96 3 3 8

Tuna 1 can 129 30 0 1
Mayo 2 tbsp 90 0 0 10
1808.5 227 16 92.5
50% 4% 46%

[Jplusl]

I'm not good with this whole macro thing. But i am 6'1 and around 170lbs. Would this modded version work for me? or is the 200lbs one fine for a 170 lbs man?

MEAL #1
4 whole eggs with 3/4 cup egg whites
MEAL #2
SHAKE: 1.5 scoop Whey Protein with 1 tablespoon of All Natural Peanut butter

MEAL #3
"Lean Protein Meal": 6 oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)

MEAL #4
SHAKE: 50g Whey Protein with 1 tablespoons of All Natural Peanut butter

MEAL #5
"Fatty Protein Meal": 6oz RED MEAT with a green salad , 1.5 teaspoons of Olive Oil and vinegar

MEAL #6
SHAKE: 1.5 scoop Whey with 1 tablespoon all natural peanut butter

[leafs1980]

Im a numbers person, but not an expert at all with the meal plans. But just based on your weight proportiant to the 200lb diet...your macros would look like this...
calories: 2074.5
protein: 262.5
Carbs: 30
Fat: 100.5
Protein: 51%
Carbs: 6%
Fat: 44%

MEAL #1
4 whole eggs with 3 egg whites

MEAL #2
SHAKE: 42.5 g Whey Protein with 1 tablespoon of All Natural Peanut butter

MEAL #3
"Lean Protein Meal": 7 oz chicken with 1/3-cup cashew nuts (almonds, or walnuts)

MEAL #4
SHAKE: 42.5g Whey Protein with 1 tablespoons of All Natural Peanut butter

MEAL #5
"Fatty Protein Meal": 7oz RED MEAT with a green salad , 1 tablespoon of extra virgin Olive Oil and vinegar

MEAL #6
SHAKE: 42.5g Whey with 1 tablespoon all natural peanut butter[/QUOTE]

[Jplusl]

Im a numbers person, but not an expert at all with the meal plans. But just based on your weight proportiant to the 200lb diet...your macros would look like this...
calories: 2074.5
protein: 262.5
Carbs: 30
Fat: 100.5
Protein: 51%
Carbs: 6%
Fat: 44%

MEAL #1
4 whole eggs with 3 egg whites

MEAL #2
SHAKE: 42.5 g Whey Protein with 1 tablespoon of All Natural Peanut butter

MEAL #3
"Lean Protein Meal": 7 oz chicken with 1/3-cup cashew nuts (almonds, or walnuts)

MEAL #4
SHAKE: 42.5g Whey Protein with 1 tablespoons of All Natural Peanut butter

MEAL #5
"Fatty Protein Meal": 7oz RED MEAT with a green salad , 1 tablespoon of extra virgin Olive Oil and vinegar

MEAL #6
SHAKE: 42.5g Whey with 1 tablespoon all natural peanut butter

[/QUOTE]
sweet! thanks man!! repped

[its177]

Hey guys it's my first time on here. I've been on Dave's diet for the last 5 days and feel pretty good and full of energy now. The thing is I'm alittle confused about the cheat meal. Should it be REPLACED with another meal on your regular diet or should it just be ADDED making you have 7 meals instead of 6? Also he says to lower fat and protein intake but by how much? If you do lower protein and fat intake and add carbs should it still end up being the same amount of calories like you would eat every other day? Or do I just add it so im in some sort of calorie surplus?

thx

[Minolwen]

Hey guys it's my first time on here. I've been on Dave's diet for the last 5 days and feel pretty good and full of energy now. The thing is I'm alittle confused about the cheat meal. Should it be REPLACED with another meal on your regular diet or should it just be ADDED making you have 7 meals instead of 6? Also he says to lower fat and protein intake but by how much? If you do lower protein and fat intake and add carbs should it still end up being the same amount of calories like you would eat every other day? Or do I just add it so im in some sort of calorie surplus?

thx

It's a cheat meal in place of an existing meal, most likely in place of that days dinner. If you're overly stressed about it's health value then make it a cheat meal by adding a lot of brown rice to it to replenish your carb stash (not the technical name). Otherwise, just let loose for a meal and enjoy it. If it puts you over your daily calorie limit for that day, so what...

No matter how you decide to handle it, take a step back and a deep breath. Relax

[sneltz]

Does anyone have any promising/encouraging stats to report on this? I did Palumbo's diet about 2 summers ago and it worked well. I dropped from 195 to 183lbs and from 14% BF to 6.2%. I haven't seen or heard much about people still using the diet, so I wanted to see if it's still popular with good results. I am starting it up again.

[wisconsin9erfan]

Does anyone have any promising/encouraging stats to report on this? I did Palumbo's diet about 2 summers ago and it worked well. I dropped from 195 to 183lbs and from 14% BF to 6.2%. I haven't seen or heard much about people still using the diet, so I wanted to see if it's still popular with good results. I am starting it up again.

I'm doing it again now. On my second week. I did this diet a little over a year ago and lost almost 50lbs.

[sneltz]

I'm doing it again now. On my second week. I did this diet a little over a year ago and lost almost 50lbs.

Well done. I started it back up his week. One day 3 now. Perfect so far. Forgot how much I hated the taste of spinach leaves with olive oil. Any types on how to make chicken taste better? I am already tired of just grilled chicken with some random spices.

[theoctavist]

back at it..

I weigh 243. I am fairly muscular, but a little bit of fat, I am "in between".

Wondering if I should use the 250 lb or the 200?

[SofaKingWhat27]

Should I adjust the diet so I'm at a 500 cal deficit?

[Minolwen]

Should I adjust the diet so I'm at a 500 cal deficit?

If you are interested in losing weight then yes.

[Bullistix]

I got a tip for u guys doing this diet. Once in a while when I'm bored with the food, instead of eating lean protein with almonds, I use almond flour (which is essentially pure almonds, exact same macros) and I "bread" either some shrimp or chicken. It also tastes really delicious. Just use an egg to cover the lean protein in order for the breading to stick, bread it using almond flour, and use PAM not oil to cook it (oil will just explode your macros since it will absorb it all)

[sFunk]

Getting back on this for the summer. Gonna go pure broccoli instead of green salad, is that copas?

[wisconsin9erfan]

Getting back on this for the summer. Gonna go pure broccoli instead of green salad, is that copas?

That is fine.