IFBB Joe Palumbo Official Thread-Diet, Training, Supp questions

[kconnell]

What percentage of bodyfat were you at and when was this taken?

[esco5288]

Hey Joe here is the photo of You, I and Phil from Sunday. I gotta ask you who do you think is going to win The Olympia next year with Jay signing up for the comeback? Just a curious question I am sure that will start a debate but curious non the less.... Thanks

[Ross8826]

hey Joe I got to see you and Kevin English any predictions on this following year with him?

[sandyifbb2011]

wow!! hot picture joeswat, how do you get so lean...

[teamsw]

Hey Joe here is the photo of You, I and Phil from Sunday. I gotta ask you who do you think is going to win The Olympia next year with Jay signing up for the comeback? Just a curious question I am sure that will start a debate but curious non the less.... Thanks

Hi Jaime, it was good seeing you, about Jay's come back, well that all depends on who comes in shape, the guy that does his home work is going to have the edge, Phil and Jay are both great champion, Phil will need to step it up to the next level if he wants to beat Jay at his best and Jay will need to be better then his last showing in order to regain his tittle, between Jay, Phil and Kai will make next year an exiting must see Olympia....



Jaime, i know your planning on competing next year, well when our ready, im here for you

Joe Palumbo
ifbb pro

[teamsw]

hey Joe I got to see you and Kevin English any predictions on this following year with him?

Hi Ross, kevin is on a mission, he will need to show to the people out there that he is still the best 202/212, i know that he has been training hard, i see him in the gym more dedicated this year, there's a lot of great 212 pro's, Flex, Jose and so on that are really hungry for that tittle, kevin knows he needs to come in better then his best ever condition, its going to be a great battle, first at the new York pro, then at the Olympia....see you there...




Joe Palumbo
ifbb pro

[teamsw]

wow!! hot picture joeswat, how do you get so lean...

Thanks Sandy, lots of hard training, cardio, good supplements that work, dedication, determination and discipline.....what you put into it is what your going to get out of it...train right, train safe, train smart..




Joe Palumbo
ifbb pro

[kconnell]

Happy Thanksgiving, Joe!

[teamsw]

***** HAPPY THANKS GIVING TO EVERY ONE *****

Thanksgiving, man. Not a good day to be my pants.
It is now common knowledge that the average American gains 7 pounds between Thanksgiving and New Year's Day.
~Kevin Jame & Marilu Henner~
ENJOY YOUR SELF FOR THE HOLIDAYS, THE 7 POUNDS IS THE FUEL TO A FRESH START ON JANUARY 1ST....
~Joeswat~



Joe Palumbo
ifbb pro

[jamesw46]

***** HAPPY THANKS GIVING TO EVERY ONE *****

Thanksgiving, man. Not a good day to be my pants.
It is now common knowledge that the average American gains 7 pounds between Thanksgiving and New Year's Day.
~Kevin Jame & Marilu Henner~
ENJOY YOUR SELF FOR THE HOLIDAYS, THE 7 POUNDS IS THE FUEL TO A FRESH START ON JANUARY 1ST....
~Joeswat~



Joe Palumbo
ifbb pro

Im thankful of guys that go out of their way to help others, thank you joeswat, happy thanksgiving to you and your family.....

your right, after the holidays Joe i need you to recommend me a cut up stack for my goal, until them im going to take your advice and enjoy my self for the holidays....

[lorc47]

joe p.jpg
Thank you Joe for always sharing your wisdom and support!! I always value your advice and retain the information you give me, and work it into my current regimine! It was so nice to see you at the Eastern's and I look forward to seeing you on the treadmil again!

[teamsw]

Im thankful of guys that go out of their way to help others, thank you joeswat, happy thanksgiving to you and your family.....

your right, after the holidays Joe i need you to recommend me a cut up stack for my goal, until them im going to take your advice and enjoy my self for the holidays....

James, you will not be alone, the new year bring in new goals for a lot of people, including me, enjoy it, but do not over do it...
i will be here when your ready

Joe Palumbo
ifbb pro

[teamsw]

Attachment 5107643
Thank you Joe for always sharing your wisdom and support!! I always value your advice and retain the information you give me, and work it into my current regimine! It was so nice to see you at the Eastern's and I look forward to seeing you on the treadmil again!

Hi Lori, you look great, you have made great progress, good job, remember what i said, you will only get better from here, keep up the good work, im here when you need me...see you soon



Joe Palumbo
ifbb pro.

[ZacK1313]

Hey Joe, Hope you had a wonderful Thanksgiving and spent it with good people. Now it is time to get back at it, Stay Strong!

Zack.

[teamsw]

Hey Joe, Hope you had a wonderful Thanksgiving and spent it with good people. Now it is time to get back at it, Stay Strong!

Zack.

Hi Zack, thank you, it has been busy but what ever thanksgiving time i had , i enjoyed it, hope you had a great one also, train safe, train for success...

Joe Palumbo
ifbb pro

[sandyifbb2011]

Hi Joeswat, my cousin is taking the police physical fitness test, i gave him one of your cross fit training routine you gave me, i think that he would also benefit from your boot camp training workout, what do you think and can you please send me the video or could you post it here, my cousin is 26 years old, 5' 10" and is 200lbs, he use to stay in shape for baseball, running and calisthenics with some weight training, if there is any thing else that you can suggest for him, please let him know, he really wants to pass this test, also any supplements to help him out would be great, thanks

by the way, Lori looks great, i have the same suit..
Sandy

[teamsw]

[QUOTE=sandyifbb2011;984637923]Hi Joeswat, my cousin is taking the police physical fitness test, i gave him one of your cross fit training routine you gave me, i think that he would also benefit from your boot camp training workout, what do you think and can you please send me the video or could you post it here, my cousin is 26 years old, 5' 10" and is 200lbs, he use to stay in shape for baseball, running and calisthenics with some weight training, if there is any thing else that you can suggest for him, please let him know, he really wants to pass this test, also any supplements to help him out would be great, thanks

Hi Sandy, the cross fit training that i gave you with running will cover most of the events especially when combining the boot camp training regiment, tell him to start out slow, always warm up followed by light stretches, gradually increase the activity with intensity, im looking for quality rather then quantity, some agency are very strict with the form on the events.



Here is a stack that will enhance his athleticism, It will give him the advantage over the other cadets.

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good luck, im here if he needs me

Joe Palumbo
ifbb pro

[teamsw]

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Joe Palumbo
ifbb pro

[nickgallina]

Hi Nick, usually beginners( especially in their teen years) if they are consistent on a ***customized training, dieting and nutritional regiment that is geared to gaining lean muscles/strength goal, can gain up to 15 (or more if genetically gifted) muscle on the first year, as the years go by the gains gradually decline and when you get to my age you PRAY TO GOD for a few pounds of lean muscle a year.....Again, its the right training with the right appropriate amount of food/supplements that makes the muscles respond......

see above posting on strength and lean infinite bulk stacks, train safe, train to gain

Joe Palumbo
ifbb pro

Thanks a lot Mr. P!

Ok, so it's time for me to step up my workouts and nutrition, and need your support! I've set a new list of goals for myself for early next year. January 7th I want to start a mass-gaining training regimen for about 12-13 weeks. Currently, I'm 170 lbs, 21 years old, 5 ft 10 in. I am looking to gain 12-15 lbs within the 3 months. I am currently looking at this regimen:

Monday: Chest/Biceps
Tuesday: Legs/Calves
Wednesday: Back
Thursday: Shoulders/Tris
Friday: Off
Saturday: Full body (deadlifts/squats/pullups/pushups)
Sunday: Off

What do you think? Do you have another regimen in mind? Do you like the 5 days a week, or going to the model of 4 on 1 off? I can get even more specific in regards to actual movements/sets/reps but want to generalize right now so I can use this next month to prepare.

In terms of nutrition, I'm going to need some help, specifically counting calories/macro amounts with food. I have a scale. How would I measure chicken for example in regards to grams and protein/fat or veggies? I would figure on the regimen I would need at least 3200 cals/day. My BMR along with exercise and daily energy expenditure is roughly 2700 cals.

I don't have the exact measurements yet, but would this be a good sample diet?

Target= 3200 cals. 250g protein, 400g carbs, 65g fat (32/50/18%)

Meal 1: Oatmeal, cinnamon, pomegranate seeds, egg whites (sound familiar? lol)
Meal 2 pre workout: oatmeal, banana or fat free yogurt, natural peanut butter
Post workout meal: white rice, chicken, veggies
Meal 4: whole wheat pasta, veggies, chicken or other lean meat
Snack: almonds/cashews
Meal 5: Lean meat with veggies

This excludes supplementation with shakes and so forth. I don't have any measurements yet but wanted to see your thoughts.
Thank you Joe- I cannot wait to do this. Any info you need I'd be more than happy.

[teamsw]

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Joe Palumbo
ifbb pro

[teamsw]

Thanks a lot Mr. P!

Ok, so it's time for me to step up my workouts and nutrition, and need your support! I've set a new list of goals for myself for early next year. January 7th I want to start a mass-gaining training regimen for about 12-13 weeks. Currently, I'm 170 lbs, 21 years old, 5 ft 10 in. I am looking to gain 12-15 lbs within the 3 months. I am currently looking at this regimen:

Monday: Chest/Biceps
Tuesday: Legs/Calves
Wednesday: Back
Thursday: Shoulders/Tris
Friday: Off
Saturday: Full body (deadlifts/squats/pullups/pushups)
Sunday: Off

What do you think? Do you have another regimen in mind? Do you like the 5 days a week, or going to the model of 4 on 1 off? I can get even more specific in regards to actual movements/sets/reps but want to generalize right now so I can use this next month to prepare.

In terms of nutrition, I'm going to need some help, specifically counting calories/macro amounts with food. I have a scale. How would I measure chicken for example in regards to grams and protein/fat or veggies? I would figure on the regimen I would need at least 3200 cals/day. My BMR along with exercise and daily energy expenditure is roughly 2700 cals.

I don't have the exact measurements yet, but would this be a good sample diet?

Target= 3200 cals. 250g protein, 400g carbs, 65g fat (32/50/18%)

Meal 1: Oatmeal, cinnamon, pomegranate seeds, egg whites (sound familiar? lol)
Meal 2 pre workout: oatmeal, banana or fat free yogurt, natural peanut butter
Post workout meal: white rice, chicken, veggies
Meal 4: whole wheat pasta, veggies, chicken or other lean meat
Snack: almonds/cashews
Meal 5: Lean meat with veggies

This excludes supplementation with shakes and so forth. I don't have any measurements yet but wanted to see your thoughts.
Thank you Joe- I cannot wait to do this. Any info you need I'd be more than happy.

Hi Nick, training is about stimulating the muscle on a consistent base by bombarding them with different styles and technique of training, there is not one specific training method to follow "per say" the idea is to break down muscle tissue and supplying the body with the proper/amount nutrients and providing rest/sleep to let the body heal/recover and rebuild, its not quantity its quality of training that ensure the stimulation of the muscles, your training looks fine on paper but it comes down to knowing how and how much intensity your applying that will create muscle fibers to be stimulated...
About nutrition, here are some tips; one of the most important times for carbs and protein is for the pre and the post( enough fuel to train with and enough fuel to recover with), stay away from wheat products, try and eat 6 meals( meals and shakes) per day, take in about 35 grams of protein per meals, bring up your protein a little more, lower your carbs a little and use most of your carbs before and after training.
Im giving my body a break from lifting right now, but in January i will be starting my lean/bulk training and dieting, here is a stack that i use and also recommend;
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Infinite labs just come out with more high quality products, Dagger and cycle test, i cant wait to try them, Lee Priest and Stan McQuay are using them now and they love them
im here when your ready, maybe in January if you want, make the trip to my gym and you can jump in one of my work outs..
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Joe Palumbo
ifbb pro

[kconnell]

Joe,

Thought of a very interesting question....

What other pro do you think your body looks like?

KC

[teamsw]

Joe,

Thought of a very interesting question....

What other pro do you think your body looks like?

KC

Hi kc, im not sure, but im my earlier years they use to call me Danny Padilla because face wise we looked alike..




and for the past years Silvester Stallone



you tell me..

Joe Palumbo
ifbb pro

[kconnell]

Hi kc, im not sure, but im my earlier years they use to call me Danny Padilla because face wise we looked alike..




and for the past years Silvester Stallone



you tell me..

Joe Palumbo
ifbb pro

Ha ha. I don't really see it. Sure you and Sly are Italian, but that's it. You're much larger and your lip doesn't do that curl thing. . How do you sound when you say, "Adrian!"?

As far as Danny "Giant Killer". Sure. I know who he is. Maybe a little in the face go that one shot, but that's it.

[teamsw]

Ha ha. I don't really see it. Sure you and Sly are Italian, but that's it. You're much larger and your lip doesn't do that curl thing. . How do you sound when you say, "Adrian!"?

As far as Danny "Giant Killer". Sure. I know who he is. Maybe a little in the face go that one shot, but that's it.

i didnt see see it also, but thats what they think.

[teamsw]

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Joe Palumbo
ifbb pro

[bigmiky8]

hey Joe, i found some photos of you when you competed in the mast. O, with Vince Taylor and so on, this week end is the masters Olympia, i know you competed in a few of them, how come you did not enter this year or last year,

[teamsw]

Hi Miky, its simple, im trying to make money now lol...
i actually was training for this show up until we got hit with storm sandy, so i could not train the way i wanted because of the state of emergency that we were in, i was practically working 16 hours a day every day for weeks, this left me no time for any thing, i will try for next year, here are some photos of me getting ready just before the storm..





Joe Palumbo
ifbb pro

[melalicious]

Hi Jaime, it was good seeing you, about Jay's come back, well that all depends on who comes in shape, the guy that does his home work is going to have the edge, Phil and Jay are both great champion, Phil will need to step it up to the next level if he wants to beat Jay at his best and Jay will need to be better then his last showing in order to regain his tittle, between Jay, Phil and Kai will make next year an exiting must see Olympia....



Jaime, i know your planning on competing next year, well when our ready, im here for you

Joe Palumbo
ifbb pro

This is an awesome photo!

[jamesw46]

Hi Miky, its simple, im trying to make money now lol...
i actually was training for this show up until we got hit with storm sandy, so i could not train the way i wanted because of the state of emergency that we were in, i was practically working 16 hours a day every day for weeks, this left me no time for any thing, i will try for next year, here are some photos of me getting ready just before the storm..





Joe Palumbo
ifbb pro

Hey Joe, what did you weigh there in these photos, and what did you do to get lean, how much cardio