Outline of Dave Palumbo's Diet For Cutting

[cactusflower]

Yeah I posted it somewhere in this thread. If you look through my minimal posts, you should find it. If you can't find it, I'll look it up again.

okie doke! THanks!

[cactusflower]

Oh that's it? My multivitamin already has 0.5 mg of folic acid per each one and I take two a day which means I already take 1mg. So I guess I don't have to use the bottle that I just bought...lol. Correct me if I'm wrong.

thanks

I found it! So can Ipost in here baout my exsperinces with it? Is that the point of this thread?

[Brando0331]

I found it! So can Ipost in here baout my exsperinces with it? Is that the point of this thread?

Basically, We always help people out here!.

[mcjerjer]

I found it! So can Ipost in here baout my exsperinces with it? Is that the point of this thread?

cool. Post the routine her again so other people can see it.

[CmC520]

ok, i think i had to much fat in the last two days.. so im going back to what worked the first 9 days.... I was down 7 lbs and i gained a few back now im down about 4.5... I just hope i didnt mess anything up, my first cheat is saturday!!!

[ste247]

Oh that's it? My multivitamin already has 0.5 mg of folic acid per each one and I take two a day which means I already take 1mg. So I guess I don't have to use the bottle that I just bought...lol. Correct me if I'm wrong.

thanks

id just take an extra 400 mcg on top of what your allready taking just to be safe.....

[ste247]

Nope, the only thing i have done is replace steak with deer meat, wrapped in bacon the last two nights... but thats no carbs, i dunno..maybe that did it... ill go back to normal routine and see what goes on...

ok, i think i had to much fat in the last two days.. so im going back to what worked the first 9 days.... I was down 7 lbs and i gained a few back now im down about 4.5... I just hope i didnt mess anything up, my first cheat is saturday!!!

thats the problem somtimes ive done it my self in the past, when you change your diet slightly for whatever reason the smallest change can make a big differance to how the diet works, once you find a diet plan that works for you you need to stick with it and not change it.......

[cactusflower]

Basically, We always help people out here!.

Awesome!

cool. Post the routine her again so other people can see it.

Here it is!

Alternate 1 day on DIET #1..... 2 days on DIET #2 and then repeat.

Diet #1

*
Meal #1 - 12 egg whites
*
Meal #2 - 40g whey protein
*
Meal #3 - 6oz chicken with 1-cup asparagus or green beans
*
Meal #4 - 6oz white fish (fluke, flounder, sole, ect.) With a green salad with vinegar & mustard (no olive or macadamia nut oil)
*
Meal #5 - 35g whey protein or 12 egg whites


Diet #2

*
Meal #1 - 2 whole (omega-3) eggs with 6 egg whites
*
Meal #2 - 35g whey protein with 1 tablespoon all natural peanut butter
*
Meal #3 - 6oz chicken with 1/4-cup (1oz) cashew nuts, or almonds, or walnuts (vary it)
*
Meal #4 - 6oz salmon, swordfish, or red meat with a green salad (no tomatoes, red peppers, or carrots) with 1 tablespoon of olive oil or mac nut oil and vinegar
*
Meal #5 - 35g whey with 1 tablespoon all natural peanut butter or 2 whole (omega-3) eggs with 6 white

[ste247]

Awesome!


Here it is!

Alternate 1 day on DIET #1..... 2 days on DIET #2 and then repeat.

Diet #1

*
Meal #1 - 12 egg whites
*
Meal #2 - 40g whey protein
*
Meal #3 - 6oz chicken with 1-cup asparagus or green beans
*
Meal #4 - 6oz white fish (fluke, flounder, sole, ect.) With a green salad with vinegar & mustard (no olive or macadamia nut oil)
*
Meal #5 - 35g whey protein or 12 egg whites


Diet #2

*
Meal #1 - 2 whole (omega-3) eggs with 6 egg whites
*
Meal #2 - 35g whey protein with 1 tablespoon all natural peanut butter
*
Meal #3 - 6oz chicken with 1/4-cup (1oz) cashew nuts, or almonds, or walnuts (vary it)
*
Meal #4 - 6oz salmon, swordfish, or red meat with a green salad (no tomatoes, red peppers, or carrots) with 1 tablespoon of olive oil or mac nut oil and vinegar
*
Meal #5 - 35g whey with 1 tablespoon all natural peanut butter or 2 whole (omega-3) eggs with 6 white

good stuff, do you alternate the protien and veg days from the very begining on this diet or do you incorperate them when you plateau..... also do you compeat at all, we need some females in this thread the last lady daviees dont really post here any more its allways good to have a ladys point of view when it comes to diets ect

[mcjerjer]

good stuff, do you alternate the protien and veg days from the very begining on this diet or do you incorperate them when you plateau..... also do you compeat at all, we need some females in this thread the last lady daviees dont really post here any more its allways good to have a ladys point of view when it comes to diets ect

When I was reading up on the female version. I understood that you alternate straight from the beginning.

[ste247]

When I was reading up on the female version. I understood that you alternate straight from the beginning.

i didnt know that you learn somit new every day,although i cant understand the reasons behind it.........it makes no sence to me lol..........



edit...it dose seem you are correct ive just looked into the female version and they alternate pro/fat with pro/veg from the start, ive never really looked into the female diet before so thanks for the info, i dont think daviss done pro/veg when she done this diet though.......

[ste247]

http://www.australia-bodybuilding.co....htm#226776917

check out this link it has some info on daves training methods at the bottom of the page aswell as diet info that noobs to this diet may find usefull...............

[syxx]

Been on one week and one day... definitely toning up nicely I've been doing cardio AM and weights PM everyday except yesterday though I was working outside all day so I'm sure I burned plenty of calories. Been doing 3.5 mph on slight incline for 45 mins on treadmill, and about an hour and 15 min weight workout. Started at 175 (unsure of BF) though I'm at 165 now and between 11 & 12%. Majority of loss is water i'm sure. Strength and muscle loss has been very minimal, I'm actually surprised how much my initial lifts still are, though I do notice I tired out when I get in the later rep range, which is the lack of carbs I suppose. I'm also taking a multi, fiber, and fish oil 2x a day. I started with recommendations for 200lb person and have been dropping down to what I am at currently. Meals are as follows currently...

#1
4 hardboiled eggs
1 serving egg whites

Cardio training (3.5mph for 45-60 mins on slight incline)

#2
Tsp natural PB
1 scoop (24g) ON Whey protein

#3
9 oz grilled chicken breast
1 oz almonds

Weight workout (1 hr-1.25 hrs)

#4
Tsp natural PB
1 scoop (24g) ON Whey protein

#5
8 oz steak
1 cup spinach salad
1 tbsp olive oil
1 tbsp vinegar

#6
tsp natural PB
1 scoop (24g) ON Casein protein

Which gives me...
97 grams fat
29 grams carbs
253 grams protein

Can't wait to cheat though this week!!! I plan to stay on through the end of the month and then slowly add some carb meals in while keep calories roughly the same, and then I might try it again in a few weeks for another month.

[rjd221]

Been on one week and one day... definitely toning up nicely I've been doing cardio AM and weights PM everyday except yesterday though I was working outside all day so I'm sure I burned plenty of calories. Been doing 3.5 mph on slight incline for 45 mins on treadmill, and about an hour and 15 min weight workout. Started at 175 (unsure of BF) though I'm at 165 now and between 11 & 12%. Majority of loss is water i'm sure. Strength and muscle loss has been very minimal, I'm actually surprised how much my initial lifts still are, though I do notice I tired out when I get in the later rep range, which is the lack of carbs I suppose. I'm also taking a multi, fiber, and fish oil 2x a day. I started with recommendations for 200lb person and have been dropping down to what I am at currently. Meals are as follows currently...

#1
4 hardboiled eggs
1 serving egg whites

Cardio training (3.5mph for 45-60 mins on slight incline)

#2
Tsp natural PB
1 scoop (24g) ON Whey protein

#3
9 oz grilled chicken breast
1 oz almonds

Weight workout (1 hr-1.25 hrs)

#4
Tsp natural PB
1 scoop (24g) ON Whey protein

#5
8 oz steak
1 cup spinach salad
1 tbsp olive oil
1 tbsp vinegar

#6
tsp natural PB
1 scoop (24g) ON Casein protein

Which gives me...
97 grams fat
29 grams carbs
253 grams protein

Can't wait to cheat though this week!!! I plan to stay on through the end of the month and then slowly add some carb meals in while keep calories roughly the same, and then I might try it again in a few weeks for another month.

You might want to look into a new protein. ON is high in carbs (for this diet), there has been discussions in the past about ON. Also, I have never heard of casein being used on this diet, you might want to double check that.

[ErickStevens]

I use Casein and I've been getting great results. I also eat mushrooms, onions, and red peppers. Gasp!

[syxx]

You might want to look into a new protein. ON is high in carbs (for this diet), there has been discussions in the past about ON. Also, I have never heard of casein being used on this diet, you might want to double check that.

Yea I saw there are protein's with less carbs, though ON has 3 grams a serving, x 3 servings a day thats only 9 grams a day from that. If it were 6 servings a day then I would change it, but I've cut down the recommended almonds and PB which are other indirect carb sources, so I think it's fine at 29 grams a day. As for the casein, I take it for my last meal, and the other is before i go to my office, as I think i feel full longer. It's got pretty much the same stats as the whey though as far as macros go. Though if anyone feels differently I appreciate the input.

[mcjerjer]

Yea I saw there are protein's with less carbs, though ON has 3 grams a serving, x 3 servings a day thats only 9 grams a day from that. If it were 6 servings a day then I would change it, but I've cut down the recommended almonds and PB which are other indirect carb sources, so I think it's fine at 29 grams a day. As for the casein, I take it for my last meal, and the other is before i go to my office, as I think i feel full longer. It's got pretty much the same stats as the whey though as far as macros go. Though if anyone feels differently I appreciate the input.

From what I am reading, you don't have to be that strict as long as your macros are in check. So even if your protein has more carbs than optimal, as long as you cut out carbs in other areas, it should be fine. However, I read that if you consume a lot of carbs in a short period of time instead of spread out like 30g in one meal and no carbs the rest of the day, even though it's still 30g, it could kick you out of keto.


On a side note, going on a cruise to Hawaii next wednesday and I'm scared as **** about the diet thing. I'm thinking of doing two a day workouts when I'm on the boat to burn off more calories to compensate for all the extra calories/carbs that I will be eating. Can someone devise a mini plan for the holidays? I don't want to throw away all my progress...and the ****ty thing is that most cruise ships I've been to, their free weights go up to like 60lbs...so I don't know how I'm going to lift heavy. Thoughts and comments appreciated.

[syxx]

From what I am reading, you don't have to be that strict as long as your macros are in check. So even if your protein has more carbs than optimal, as long as you cut out carbs in other areas, it should be fine. However, I read that if you consume a lot of carbs in a short period of time instead of spread out like 30g in one meal and no carbs the rest of the day, even though it's still 30g, it could kick you out of keto.


On a side note, going on a cruise to Hawaii next wednesday and I'm scared as **** about the diet thing. I'm thinking of doing two a day workouts when I'm on the boat to burn off more calories to compensate for all the extra calories/carbs that I will be eating. Can someone devise a mini plan for the holidays? I don't want to throw away all my progress...and the ****ty thing is that most cruise ships I've been to, their free weights go up to like 60lbs...so I don't know how I'm going to lift heavy. Thoughts and comments appreciated.

Ya I agree I've got the carbs I do get spread between my shakes and meals, so at any one time its only like 5-10 grams. I've read in the keto forums people even do eat vegetables and fruits and such in small amounts at different times of the day and it doesn't throw them out of keto. Which I think may be a smart thing to do for anyone thats doing this kind of thing long term. As for your cruise thing... yea thats tough lol. Just try and eat sensibly and keep your calories at roughly the same as they were before. You shouldn't really put on any lbs that way just water weight perhaps.

[nath123]

yeah i used on casien and myofusion whey both higher in carbs then most protien shakes but as long everything spaced out your fine which is how the diet works. 1 solid meal 1 shake + PB 1 solid one shake+ pb one solid one shake + Pb

[Baseball Paul]

just wanted to post my planned out cheat tonight I hope i can get it all in. I think it comes out to about 400 gm of carbs

2 cups fried rice
4 slices of pizza
3 bowls of life cereal with milk
4 slices of toast with jelly
Cake and ben and jerry fryo

its my 3rd cheat meal so thats 4 weeks on diet

[CmC520]

im on day 12.. cheat day is almost here... lovin the diet.

Whats some of the "cheaper" proteins that taste good and very low on carbs?? Ive been using isopure, as it has 0 carbs, but its getting a little heavy on the wallet.. just looking to switch it up after I run out of this stuff.

[mcjerjer]

http://www.bodybuilding.com/store/al...y/isolate.html

I've been drinking this lately, many others have been taking this isolate as well. It's cheap and tastes decent. Personally, Cinnamon bun tastes like poo...lol

Chocolate mint is pretty good. Haven't tried my chocolate yet. People seem to be loving the cup cake batter but it was sold out the last time I bought it.

[Goon44]

im on day 12.. cheat day is almost here... lovin the diet.

Whats some of the "cheaper" proteins that taste good and very low on carbs?? Ive been using isopure, as it has 0 carbs, but its getting a little heavy on the wallet.. just looking to switch it up after I run out of this stuff.

All the whey

scivation

mgn

[slobass]

For people that have done this diet I have a few questions. I am going to attempt to do the sample diet on page 1 for as long as it takes to get to 10% body fat. Right now Iam between 18-16%. I am 210 so the diet on the first page would be perfect for me. I do a full body workout 3x a week. I also do dips, pullups and abs on my off days. Once i Start this this diet i will be doing 30 minutes of liss after my workouts and 45 to an hour on my off days. My question for the people that have done this diet, is it realistic to lose 6% in about 8 weeks? I know it sounds horrible to eat the same thing every day but I have no problems eating everything the same everyday.

[mcjerjer]

For people that have done this diet I have a few questions. I am going to attempt to do the sample diet on page 1 for as long as it takes to get to 10% body fat. Right now Iam between 18-16%. I am 210 so the diet on the first page would be perfect for me. I do a full body workout 3x a week. I also do dips, pullups and abs on my off days. Once i Start this this diet i will be doing 30 minutes of liss after my workouts and 45 to an hour on my off days. My question for the people that have done this diet, is it realistic to lose 6% in about 8 weeks? I know it sounds horrible to eat the same thing every day but I have no problems eating everything the same everyday.

Well I started out about 18% I estimated and I have been on it almost 8 weeks. I think that I lost about 2-3% bodyfat while on this diet and I worked my ass off, took animal cuts even and am currently on an ec stack. I do 40 min PWO LISS and 1 hour LISS on off days. This week however, I've cut down the cardio.

I also used LBM to get my macros so maybe that slowed me down. Is it possible? Yes, probably, depends on where you store fat and how hard you work. I for one am happy however that my lifts didn't go down at all and some got stronger, a little more vascular, have the veins going down my biceps when working out which were never there...things like that I am happy with. So good luck!

[Ed_Norton_fan]

just wanted to post my planned out cheat tonight I hope i can get it all in. I think it comes out to about 400 gm of carbs

2 cups fried rice
4 slices of pizza
3 bowls of life cereal with milk
4 slices of toast with jelly
Cake and ben and jerry fryo

its my 3rd cheat meal so thats 4 weeks on diet

Nice cheat meal man, I plan on downing some pizza for my first one as well and probably a burger and some kind of dessert. Can't wait

[nath123]

it def possible to lose from 18-to10% if you work hard my goal to lose 16lb down from 170 to 154lb without losing to much muscle. I believe i started at 18% now i weigh in at 164.6lb porb 15% roughly. Got 5 more weeks to go that another 10lb woot!

[Arlecchino]

Thread way too long. Once past 10K posts, it starts to screw up the search index. Someone start a new one, and I will link to it from this post.


Thanks,

Eric

New thread:

http://forum.bodybuilding.com/showth...#post420960341