Outline of Dave Palumbo's Diet For Cutting

[Samoangirl]

Taste. I was just wondering if there are any alternatives. But if it comes down to it I will man up.

Almonds

WOMEN'S DIET:

Alternate 1 day on DIET #1..... 2 days on DIET #2..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 whites

How big of a women are you talkin about? sounds a bit high for a woman. For the ladies the formula is:

.25P/.085F per pound LBM every 2.5-3hrs.

[jipp]

How big of a women are you talkin about? sounds a bit high for a woman. For the ladies the formula is:

.25P/.085F per pound LBM every 2.5-3hrs.

Remember correctly 140-170. So just adjust accordingly to match your body weight.

[pwc]

alright quick question... i know he says that he doesn't advise the use of stims. but he says a few cups of coffee a day is ok. could i use EC stack using at most 600 mg of caffiene per day or something like mitotropin?

It's fine...everybody is different with their tolerance to caffeine...many of Dave's athletes use caffeine in one form or another...Normally Dave himself does not use stimulants but when he competed and was getting ready for a show he liked coffee.

[pwc]

Almonds



How big of a women are you talkin about? sounds a bit high for a woman. For the ladies the formula is:

.25P/.085F per pound LBM every 2.5-3hrs.

Correct...One word...MYTH

[Ethan Carr]

Can I have turkey burger for my fatty protein meal. It has the same macros as 90/10 - 93/7 ground beef.

[Salonpas]

Can I have turkey burger for my fatty protein meal. It has the same macros as 90/10 - 93/7 ground beef.

Yea you probably can, it really depends on if you are seeing results with what you're eating

try it out and if you have progress keep eating it

[Salonpas]

Is cottage cheese never allowed? Currently I'm only up to 9gr of carbs/day so could i add cottage cheese as a replacement for my whey/pb mix.

My cottage cheese has 16 gr of proteins, 4gr of carbs and 9gr of fats per 100grams. Would i still be in ketosis if I add like 200-300gr of this in my diet while still being at max 40gr of carbs a day?

Here's my diet, still needs a bit of tweaking(cashew nuts instead of olive oil)

I stay completely away from dairy on this diet

[Salonpas]

alright quick question... i know he says that he doesn't advise the use of stims. but he says a few cups of coffee a day is ok. could i use EC stack using at most 600 mg of caffiene per day or something like mitotropin?

hm i dont think so

When i started this diet, i used no stims and lost 10lbs pretty quick after hitting my plateau.

I would say save the EC stack for when you hit plateau again

[Ultimus]

What are the right proportions for a 170 pound guy looking to cut? Is this good?

Meal 1 3 whole Omega-3 eggs AND 2 egg whites
Meal 2 50g whey with 1 tablespoon all natural peanutbutter
Meal 3 8oz chicken with 1/2 cup raw almonds
Meal 4 50g Whey Protein with 1 tablespoons of All Natural Peanut butter
Meal 5 8oz salmon with 1 cup asparagus with 1 tablespoon olive oil
Meal 6 2 scoops whey 1 tablespoon peanutbutter



ALSO: Is there anyway to make this diet less expensive? This is a lot of money from protein!

[jipp]

Correct...One word...MYTH

LOL.. Myth, Ledgend FTW!

[jipp]

Almonds



How big of a women are you talkin about? sounds a bit high for a woman. For the ladies the formula is:

.25P/.085F per pound LBM every 2.5-3hrs.

Yeah, i guess you could use that formula too but, again its only as a guide line.

[BB2K]

Yeah, i guess you could use that formula too but, again its only as a guide line.

a guideline for teh ladies mind you. Men are a bit higher.

[jipp]

a guideline for teh ladies mind you. Men are a bit higher.

Yep, men should be 1.5p, .05f.

Weren't you doing the Palumbo diet a while back? How's it going for you?

[TheChosenWonton]

what should a 162 lb diet look like?

[Toshiya]

Can somebody please give me some clarification. Since I'm living outside the US, I've found it impossible to find a 0 Carb Whey. The best I could find is 3g per serving, therefore 3g x 2 serving x 3 shakes = 18 grams of carbs per day just from the shakes alone.

Therefore I substituted the Natural Peanut butter, for Virgin Coconut Oil and according to Fit day the macros are in order. Is this ok, based on the 200 lbs diet?

Basically my meals look like this:

Meal 1 (Breakfast): 50g Whey (6 gram carb) 1 Tbs Coconut Oil
Meal 2 (PWO): 50g Whey (6 gram carb) 1 Tbs Coconut Oil
Meal 3: 5 Omega 6 Whole Eggs + 4 Whites
Meal 4: Chicken Breast, 1 Tbs Olive Oil, Walnuts
Meal 5: Chicken Breast, 1 Tbs Olive Oil, 2 sticks of Asparagus, 3 flourettes of Broccoli

Meal 6: 50g Whey (6 gram carb) 1 Tbs Coconut Oil

[Salonpas]

Hi all

Been on this diet since october and lost approx 11lbs while gaining a bit of muscle. The past month i have been stuck and have much fat still left over.

I think its time for me to gradually come off this diet and do something else just to change things up a bit and come back to the diet.

Im not sure exactly on how to do that, any help would be appreciated

[Ethan Carr]

Cheat meal:

Can I have a footlong chicken bacon ranch from subway? Can I have more than that or is this too much.

My cheat meal is supposed to be tonight so reply if you can.

[BB2K]

Yep, men should be 1.5p, .05f.

Weren't you doing the Palumbo diet a while back? How's it going for you?

Yes, it worked perfectly. I ended up at 192lbs at 5% for my contest.

what should a 162 lb diet look like?

See above math. 1.5g of protein x 162lbs = 243g of protewain a day / 6 meals = 40.5g of protein per meal. Do the same with fat.

Can somebody please give me some clarification. Since I'm living outside the US, I've found it impossible to find a 0 Carb Whey. The best I could find is 3g per serving, therefore 3g x 2 serving x 3 shakes = 18 grams of carbs per day just from the shakes alone.

Therefore I substituted the Natural Peanut butter, for Virgin Coconut Oil and according to Fit day the macros are in order. Is this ok, based on the 200 lbs diet?

Basically my meals look like this:

Meal 1 (Breakfast): 50g Whey (6 gram carb) 1 Tbs Coconut Oil
Meal 2 (PWO): 50g Whey (6 gram carb) 1 Tbs Coconut Oil
Meal 3: 5 Omega 6 Whole Eggs + 4 Whites
Meal 4: Chicken Breast, 1 Tbs Olive Oil, Walnuts
Meal 5: Chicken Breast, 1 Tbs Olive Oil, 2 sticks of Asparagus, 3 flourettes of Broccoli

Meal 6: 50g Whey (6 gram carb) 1 Tbs Coconut Oil

looks awesome but i would use macademia nut oil myself. other than that your right on IMO.

Hi all

Been on this diet since october and lost approx 11lbs while gaining a bit of muscle. The past month i have been stuck and have much fat still left over.

I think its time for me to gradually come off this diet and do something else just to change things up a bit and come back to the diet.

Im not sure exactly on how to do that, any help would be appreciated

What are you eating? How many cheat days? how much cardio? Are you taking l-carnitine? Fish oil? Primrose oil?

Cheat meal:

Can I have a footlong chicken bacon ranch from subway? Can I have more than that or is this too much.

My cheat meal is supposed to be tonight so reply if you can.

Sit down, eat whatever you like until FULL. then stop. go back to the diet until the next cheat meal. enjoy!

[cashewman]

good info in here, catching up on reading. Word of advice to all, try not to indulge on sweets and desserts on the weekend cheatday.. slows you down

[Salonpas]

Hey bb2k,

To answer your questions..

MEAL #1
3 whole OMEGA-3 EGGS with 2-3 small pieces of baked ham or turkey breast slices. (kinda used this to replace an egg and keep bfast interesting)

MEAL #2
SHAKE: 35ish g Whey Protein with 1 ? tablespoon of All Natural Peanut butter (no sugar)

MEAL #3
"Lean Protein Meal": 8oz chicken/Tilapia filets with 1/2-cup cashews lightly salted/no salt

MEAL #4
SHAKE: 35 ish g Whey Protein with 1 tablespoons of All Natural Peanut butter
MEAL #5
"Fatty Protein Meal" 8oz beef (ground,steak,fajita etc) with 1 cup veggies such as cabbage stir-fried with pam, salt and pepper. Or salads with Extra Virgin Olive Oil and Balsamic vinegar, i mix it up.

MEAL #6
SHAKE: 50g Whey with 1 tablespoon all natural peanut butter


i pretty much stick to that meal plan.

1 cheat day a week usually dinner on a friday or saturday.

Cardio has actually gone down due to a weird work schedule of mine so im currently doing 30 min at least 3 times a week. Sometimes 4. That is down from 6 times a week most of the time before.. kinda dont have the same energy

I dont use l-carnitine or primrose oil. Never heard of them actually.

Supps used are fishoil, egcg, orange triad multi vitamin and purplewraath for intra workout.



Im thinkin what i need to do is cut down on sodium and do more cardio. Chinese New year is coming up so now I have to cheat twice this weekend, kinda no way around it. I will likely use those cheat meals as cheat days and hopefully that will jumpstart my progress again. Not sure.

o yea and on my mealplan the whey protein shakes havent been that consistant and i havent been doing much peanutbutter lately.

Thanks for the reply!

[dmbphan041]

How long can this diet be done for?

[Ethan Carr]

How long can this diet be done for?

Until you are satisfied.

[BullGod]

Cheat meal:

Can I have a footlong chicken bacon ranch from subway? Can I have more than that or is this too much.

My cheat meal is supposed to be tonight so reply if you can.

Your still under 100g of carbs with that so I woud say your fine...enjoy.You could prob throw in some soup if you want as well.

[BullGod]

good info in here, catching up on reading. Word of advice to all, try not to indulge on sweets and desserts on the weekend cheatday.. slows you down

Cheat DAY?.....thats cheatmeal! But yes...avoiding all refined sugars is always a good idea,,,,keto or not..

[Ases]

Is there a 100gr carb limit to your cheatmeal?

I'm eating pizza for cheatmeal tonight.

[BB2K]

Hey bb2k,

To answer your questions..

MEAL #1
3 whole OMEGA-3 EGGS with 2-3 small pieces of baked ham or turkey breast slices. (kinda used this to replace an egg and keep bfast interesting)

MEAL #2
SHAKE: 35ish g Whey Protein with 1 ? tablespoon of All Natural Peanut butter (no sugar)

MEAL #3
"Lean Protein Meal": 8oz chicken/Tilapia filets with 1/2-cup cashews lightly salted/no salt

MEAL #4
SHAKE: 35 ish g Whey Protein with 1 tablespoons of All Natural Peanut butter
MEAL #5
"Fatty Protein Meal" 8oz beef (ground,steak,fajita etc) with 1 cup veggies such as cabbage stir-fried with pam, salt and pepper. Or salads with Extra Virgin Olive Oil and Balsamic vinegar, i mix it up.

MEAL #6
SHAKE: 50g Whey with 1 tablespoon all natural peanut butter


i pretty much stick to that meal plan.

1 cheat day a week usually dinner on a friday or saturday.

Cardio has actually gone down due to a weird work schedule of mine so im currently doing 30 min at least 3 times a week. Sometimes 4. That is down from 6 times a week most of the time before.. kinda dont have the same energy

I dont use l-carnitine or primrose oil. Never heard of them actually.

Supps used are fishoil, egcg, orange triad multi vitamin and purplewraath for intra workout.



Im thinkin what i need to do is cut down on sodium and do more cardio. Chinese New year is coming up so now I have to cheat twice this weekend, kinda no way around it. I will likely use those cheat meals as cheat days and hopefully that will jumpstart my progress again. Not sure.

o yea and on my mealplan the whey protein shakes havent been that consistant and i havent been doing much peanutbutter lately.

Thanks for the reply!

How much do you way? I would think if you up'd the cardio to 60min and bumped the protein up a tad you would see more results. Add L-Carnitine in, 3 tabs 30min prior to weight training or cardio. Primrose oil 1 in the am amd 1 in the pm. This will kick start your fat loss, remember BE CONSISTANT. if you're not... neither will the fat loss.

[BB2K]

Is there a 100gr carb limit to your cheatmeal?

I'm eating pizza for cheatmeal tonight.

I have never heard of a limit but I would tru to stay under 500 from what i have read. I always ate top sirloin with texas fries and some bread rolls at Texas Road Hosue... FTW!

[cyde]

I have never heard of a limit but I would tru to stay under 500 from what i have read. I always ate top sirloin with texas fries and some bread rolls at Texas Road Hosue... FTW!

Their rolls & honey butter are sick! Man, that gives me ideas -- carb-up is right around the corner.

[eds133]

I have never heard of a limit but I would tru to stay under 500 from what i have read. I always ate top sirloin with texas fries and some bread rolls at Texas Road Hosue... FTW!

damn that sounds good ha. i usually have a big burger and then some biscuits with honey and if i still have room i have some brownies or cinnamon rolls

[BB2K]

Their rolls & honey butter are sick! Man, that gives me ideas -- carb-up is right around the corner.

The most i have been able to scarf down of their rolls with the cinnamon butter is 12. My wife and kids just stared at me like "WTH?" lol They are sooo good. I am gonna try and go their tonight!