Outline of Dave Palumbo's Diet for cutting

[Jasonc06]

dude, would you mind outlaying everything you eat, your "normal" cheats (how much you eat, what, for how long, and so), how much cardio/day, are u taking fiber, etc, etc.

I'm really curious to try to see/figure out why things have stalled on you. I didn't plan to post in the thread anymore (due to dumbasses like DaviMack who annoy me to all hell and back), but when I pop in the read the new posts, I've seen some of your posts and they've peaked my interest. you seem like your giving it your all, so I would be more than willing to try to help if you wanted it.

I started around 13-14%bf, at most, and I was down 18lbs in 19 days prior to my cheat meal last night... basic knowledge tells me a guy your size should lose at a quicker/more steady rate than a guy my size.

please be honest if you ever have any "slipups", etc... not saying you have, but without all the facts, I won't really know might be causing the slowups.

Thanks man for your interest in helping me.. I think my problem can be that before this Palumbo Diet I was doing Keto diet which is also low carb and have not really cheat BIG. So maybe my body needs that, which I'll try tonight.."well not huge "

I started 231.5 back in February 25.. and now I'm 216...I can't say I'm disappointed because my body composition has change so much, and people are telling giving me compliments because I have more muscle now..so there's probably some muscle that i gained but not too sure.

Again with the Palumbo Diet I started doing the 250lb man plan but without 2 tablespoon of peanut butter like ste247 suggested. I went down from 225 to 217.6 the first two weeks.. now this is my third week and I lost only 1lb. Now I'm eating this

8oz Chicken Breast + 50g Almonds + 1 Tablespoon Olive Oil
6 Eggs
50g Whey Protein + 16g Peanut Butter
8oz Sirloin Steak
50g Whey Protein + 16g Peanut Butter

That comes to
109grams of Fat
274 grams of Protein
18 grams of Carbs

2,150-200 calories.


My last cheat meal ..after 2 weeks..consisted of .. 1 piece of cake, BBQ Ribs, Cookies and that's it..so not that big.


I go to the gym everyday and do 30min of Low Intensity Cardio, plus workout 1 body part everyday. 8-10 repetitions/3sets . (5-6 different exercises)

(Something weird that I have noticed is that when I drink a Diet Coke, my body weight is less the next day")

Thanks for taking your time to help me .

[McGillacutty]

Thanks man for your interest in helping me.. I think my problem can be that before this Palumbo Diet I was doing Keto diet which is also low carb and have not really cheat BIG. So maybe my body needs that, which I'll try tonight.."well not huge "

I started 231.5 back in February 25.. and now I'm 216...I can't say I'm disappointed because my body composition has change so much, and people are telling giving me compliments because I have more muscle now..so there's probably some muscle that i gained but not too sure.

Again with the Palumbo Diet I started doing the 250lb man plan but without 2 tablespoon of peanut butter like ste247 suggested. I went down from 225 to 217.6 the first two weeks.. now this is my third week and I lost only 1lb. Now I'm eating this

8oz Chicken Breast + 50g Almonds + 1 Tablespoon Olive Oil
6 Eggs
50g Whey Protein + 16g Peanut Butter
8oz Sirloin Steak
50g Whey Protein + 16g Peanut Butter

That comes to
109grams of Fat
274 grams of Protein
18 grams of Carbs

2,150-200 calories.


My last cheat meal ..after 2 weeks..consisted of .. 1 piece of cake, BBQ Ribs, Cookies and that's it..so not that big.


I go to the gym everyday and do 30min of Low Intensity Cardio, plus workout 1 body part everyday. 8-10 repetitions/3sets . (5-6 different exercises)

(Something weird that I have noticed is that when I drink a Diet Coke, my body weight is less the next day")

Thanks for taking your time to help me .

first off, as I have said before... I used to take weekly notes the 1st and 2nd time I did this diet. for me, personally, my body always makes insane changes in the week following a "crazy" cheat. things stall following a smaller/more conservative cheat. it makes 0 sense on paper, but I have to stick with what I SEE happening. imo, it's worth it to try for 1 time and see what happens following... you've said you're already stalled, so it can do no real "harm", ya know? this is just from my personal experience, and everyone will be different, but it's worth a shot.

I also feel that I somehow gain muscle on this diet, despite dropping weight really quickly... again, scientifically this is "impossible", but I swear I have (not so much this time, since I started out at my biggest size ever, but before I def did. you can check the pics I posted a few pages back). this also may just be an optical illusion as you always look like you have more mass when you are more defined, bc you can see the muscle cuts more clearly.

the diet you outlined is def a modified version, and although the macros turn out okay, I prefer to stick as close to the diet in post #1 as possible... always have. what I do is take percentages based on my weight of the 200lb diet (or in your case the 250lb diet). for instance, when I weigh 185, I will take the 200lb diet and take 92% of everything listed, and then eat that. I notice you don't eat any leafy greens with your "fatty protein meal", I would suggest adding in baby spinach fried in 1 tablespoon of pure olive oil (and drop the olive oil from meal 1), then I season it with seasoning salt. I would drop your almonds with meal #1 to only eating 25, and see what happens. with the 6 eggs, are they whole eggs? maybe try going 3 whole, 3 egg whites, as this will drop the fat content of that meal and thus lower your calories.

if you're willing to, maybe try this out:
8 oz of chicken + 25 almonds
50g whey + 1 tablespoon of PB
3 whole eggs + 3 egg whites
50g whey + 1 tablespoon of PB
8 oz steak + however much baby spinach you want, fried in 1 tablespoon of pure olive oil
50g whey + 1 tablespoon of PB

honestly, if you are concerned about speeding things up, and seeing that they have "stalled", I think it's time to try switching some things up. also, since you have been on keto so long, maybe take 2 weeks off from it, eat a normal carb diet and do some HIIT cardio... then come back and start off with the outline I made above. this way you can get that "shock" to your body again, and maybe things will progress better for you.

also, like I said above, def at least try a big ass cheat meal out for one week... it can't hurt too much, and it may be a nice "breakthrough" for you if you are anything like me. if it doesn't work, then go back to the cheat meal size of your preference.

always do cardio fasted in the morning, or post-WO... you may already be doing this, but if not, I would stick strictly to that. a lot of times when I do it fasted in the morning, I will do a hard ab session before doing the cardio, just to get my heartrate up and "burn out" any carbs I have left in me, so that I can really "target the fat".

I drink Diet Coke a bunch on this diet, too, and it's never seemed to hurt me... so I have no issue with that.

as always, you can do as you wish, and I am no expert by any means (obviously... I am only 185-200lbs at 6'2'' haha), but I feel I have good knowledge on this diet and I always get great results from it. I'll check back in within the next couple days to see your response, and you can always feel free to PM me with any questions you might have. good luck.

[paki123]

Today was a weird day. I had my cheat meal last night. It wasn't that big of a cheat, but definatley sugar filled. I had like half an xtra large pizza, a whole box of chips a hoy. i love that about my cheat the cookies. Then like half or a gallon of milk. It was excellent. I weighed in at 181 that morning. Today i weigh in at 186. 5lbs gain, so i was surprsied. I never had that big of a jump. But it was how i looked and felt at 186. I looked fuller. My muscle were full, and also i maintained relatively flat on my upper body. I just feel normal. today. like i would be satisfied with my body two months ago, but i dont. i want to get better.

[paki123]

Ste, how long is one suppose to be on this diet until they take a break?

[YoungEx20]

the macros for most oils are the same per tbs, but the differance in the oils is the balance of omega 3 fatty acids in the olive oil and mac oil compared to other oils, so id stick with olive or mac or advacdo oil.

So Sesame isn't a good replacement for sure? Okay Thanks. I'll keep it to cheats.

[kushy28]

ahhhhhh man that cheatmeal was good!

That's slow roasted lamb shank marinated overnight, chrispy chicken breasts, hot Jalapeno's and home made cheese sauce in a ciabatta loaf!

Length = 14"
Width = 5.5"
Height = 3.5"
Weight = 1.4kg

Also had three brownies, a chocolate pudding, coconut chocolates, pecan pastry, 500ml of Haagen Dazs Praline and cream, and a bowl of chocolate Crunchy nut clusters cereal!

http://i937.photobucket.com/albums/a...9052010611.jpg
http://i937.photobucket.com/albums/a...9052010614.jpg
http://i937.photobucket.com/albums/a...9052010615.jpg

ANOMNOMNOMNOMNOM!

[kingovkings]

ahhhhhh man that cheatmeal was good!

That's slow roasted lamb shank marinated overnight, chrispy chicken breasts, hot Jalapeno's and home made cheese sauce in a ciabatta loaf!

Length = 14"
Width = 5.5"
Height = 3.5"
Weight = 1.4kg

Also had three brownies, a chocolate pudding, coconut chocolates, pecan pastry, 500ml of Haagen Dazs Praline and cream, and a bowl of chocolate Crunchy nut clusters cereal!

http://i937.photobucket.com/albums/a...9052010611.jpg
http://i937.photobucket.com/albums/a...9052010614.jpg
http://i937.photobucket.com/albums/a...9052010615.jpg

ANOMNOMNOMNOMNOM!

Haagen dazs praline and cream is the nuts that gota be my fave ice cream in the whole wide world ;P. and crunchy nut clusters DAMN ! That cheat meal sounds off the hook with them 2 things rite there with out the rest LOL.

[Jasonc06]

WOW..even if I try..I can't eat more..

Cheat Meal
8 vanilla cookies (920 calories)

Applebee's Reuben (1130 calories)
The deli classic with thin-sliced corned beef brisket piled high and topped with sauerkraut and Russian dressing between slices of melted Swiss cheese on rye with pickles.

2 Cinnamon Buns (160g of Carbs - 960 calories)

and part of an Appetizer that brought Mozarella Sticks, Cheese Fajitas..etc at Applebees. (2400 calories, so I ate propably 1/3 of that)

plus my other meals of the day ..1700 calories..

Estimated Calories - 5,510 calories.. (OMG!)

If that doesn't shock my body..I don't know what..I can't move..

[Bigbri73]

hey guys new to this and today was day number 1...im gunna post what i ate and the macros and was wondering if u guys can critique it? thanks u!!

meal 1# 2 servings whey + 2 tablespoons natural p-nut butter
=
440 calories
20 fat
12 carbs
53 protein

meal # 2 12 oz skirt steak+1 cup spinach
=
558calories 28.0fat 0.0carbs 71.7 protein

meal # 3 same as 1
440 cals 20 fat 12 carbs 53protein

meal 4# can of tuna, table spoon of olive oil and 1oz almonds
=
579 cals
44 grams fat
6 carbs
45 protein

meal # 5
6 oz skirt steak
1 serving whey
=
399 cals
16 fat
3 carbs
59 protein

total= 2416 calories 281 protein 33 carbs(didnt subtract fiber) 128 fat

im 6'2 weigh 214 lbs right when i wake up, lift 4 days a week. how did my diet for day 1 look? any input wld be great! reps for replies

[ste247]

Ste, how long is one suppose to be on this diet until they take a break?

untill you get fed up with it or untill your happy with your results and want to stop, john ramano palumbos best friend stayed on it for 1 yr lol

So Sesame isn't a good replacement for sure? Okay Thanks. I'll keep it to cheats.

stick with the mac nut, evvo, or advacdo oils..................

[reevesfan1]

Hi Everyone,.

I see the total number of carbs to shoot for in a day on this diet is less than 40.


I am getting 24 grams of carbs from the 3-50 gram protein shakes. 4 grams of carbs per scoop,2 scoops to get my 50 grams of protein

thats aready 24 grams of carbs out of the 40 for the day.

Is this correct?


Thanks

[McGillacutty]

Hi Everyone,.

I see the total number of carbs to shoot for in a day on this diet is less than 40.


I am getting 24 grams of carbs from the 3-50 gram protein shakes. 4 grams of carbs per scoop,2 scoops to get my 50 grams of protein

thats aready 24 grams of carbs out of the 40 for the day.

Is this correct?


Thanks

optimally, you will find a whey protein with 0-2g carbs/scoop.

SciVation, VPX ZeroCarb IsoPure, AllTheWhey Isolate... they all fit the above "low carb" quota for protein powders (2g, 0g, 1g, respectively)

[reevesfan1]

optimally, you will find a whey protein with 0-2g carbs/scoop.

SciVation, VPX ZeroCarb IsoPure, AllTheWhey Isolate... they all fit the above "low carb" quota for protein powders (2g, 0g, 1g, respectively)

Hi,

Thanks for that info .

I will buy one of these.

[McGillacutty]

Hi,

Thanks for that info .

I will buy one of these.

good decision man, it will def be worth it... just save the protein you have now for after the cut when you go back to a normal diet. good luck.

[saternal]

Is it alright to add abit of garlic powder , onions and chilli powder to my cooking?

[McGillacutty]

Is it alright to add abit of garlic powder , onions and chilli powder to my cooking?

yup, season away with whatever you want to.

[DavidHill76]

I'm sure this has been asked in here before, but considering this thread is now 3000+ posts, I don't think I'll have the patience...


Anyway, how do you make the "50g of protein and tbsn of all natural PB"

Do I just mix them up together? Do I add a little water? Do I blend them? What?

[soilentgreen]

Been eatting(and living) wrong for a long time and finally started getting healthy in march. went from 236 to 216 currently but I've been plateauing for the last 3 or 4 weeks now so I am giving the keto diet a try starting today. 6'0 216lbs and bodyfat prob mid to low 20s%. I see alot of people trying to cheat the diet but I just want to stick with what works WELL. let me know if you see something wrong with this. I want my bodyfat to go down immensely and I am willing to be as religious about the diet as possible. any extra help and advice would be greatly appreciated. been getting kind of down from being plateaued for so long. good luck to everybody

MEAL #1
5 omega-3 whole eggs and 2 egg whites with multivitamin

MEAL #2
SHAKE: 50g ZeroWhey Protein with 1 tsp nat pb

MEAL #3
8oz chicken or tuna with 1/3 cup natural almonds

MEAL #4
same at #2

MEAL #5
8oz Salmon, Swordfish, Tilapia, or 93/7 hamburger patty EOO and aspar/broccoli

MEAL #6
same as #2

80oz water daily

weights m/w/f/ -645am mornings
LISS cardio tue/thur/sat -645am mornings

cheat meal on sunday night

[soilentgreen]

I'm sure this has been asked in here before, but considering this thread is now 3000+ posts, I don't think I'll have the patience...


Anyway, how do you make the "50g of protein and tbsn of all natural PB"

Do I just mix them up together? Do I add a little water? Do I blend them? What?

mix them up together only and only with water. any cut diet should be a water/protein only

[McGillacutty]

mix them up together only and only with water. any cut diet should be a water/protein only

this... or you can mix the whey with water (make a standard shake), then just eat the tablespoon of natty PB by itself.

I mix mine, but obviously either way works the exact same.

[DavidHill76]

this... or you can mix the whey with water (make a standard shake), then just eat the tablespoon of natty PB by itself.

I mix mine, but obviously either way works the exact same.

Thanks! I also found this video when searching for it:



Pretty shocking!

[reevesfan1]

How long does it take you guys to get into ketosis?

I've been using the ketone test strips for about a week now and I can only get to the " trace" amounts on the strips.

Just wondering what time frame it would take before getting into a strong ketosis state?

I know everyone is different ,but just trying to get some understanding of the timeframe.

Thanks,

[McGillacutty]

How long does it take you guys to get into ketosis?

I've been using the ketone test strips for about a week now and I can only get to the " trace" amounts on the strips.

Just wondering what time frame it would take before getting into a strong ketosis state?

I know everyone is different ,but just trying to get some understanding of the timeframe.

Thanks,

this diet won't necessarily show up as a positive on keto stripes... I don't know the science of it (ste has discussed/elaborated before), but it's nothing to worry about. you should be able to feel your body making the "switch", when you go from being worn out, etc., to starting to have more energy. your piss will reak, too.

but on average it takes me 4 to 5 days to get into ketosis (or at least what I think is ketosis).

[Jasonc06]

Amazing.. last week my weight was 217.6 and with my little carb cheat meal I went up to 222.5..

Yesterday I had what I consider a massive cheat meal..and went from 217 to 220. only 3 pounds.

[Bigman0053]

Ok so since nuts are hard to come by here I tried to sub evoo in their place so here will be my diet starting in the morning.
Meal 1: 5 hard boiled eggs
meal 2: 1 scoop whey, 1 T PB
meal 3: 8oz chicken breast, lettuce, 1T evoo
meal 4: 1 scoop whey, 1 T pb
meal 5: 8oz fish/beef, lettuce, 1T evoo
meal 6: 1 scoop whey, 1 T PB

you think this will cut it?

[Bigbri73]

bump!!!

hey guys new to this and today was day number 1...im gunna post what i ate and the macros and was wondering if u guys can critique it? thanks u!!

meal 1# 2 servings whey + 2 tablespoons natural p-nut butter
=
440 calories
20 fat
12 carbs
53 protein

meal # 2 12 oz skirt steak+1 cup spinach
=
558calories 28.0fat 0.0carbs 71.7 protein

meal # 3 same as 1
440 cals 20 fat 12 carbs 53protein

meal 4# can of tuna, table spoon of olive oil and 1oz almonds
=
579 cals
44 grams fat
6 carbs
45 protein

meal # 5
6 oz skirt steak
1 serving whey
=
399 cals
16 fat
3 carbs
59 protein

total= 2416 calories 281 protein 33 carbs(didnt subtract fiber) 128 fat

im 6'2 weigh 214 lbs right when i wake up, lift 4 days a week. how did my diet for day 1 look? any input wld be great! reps for replies

[McGillacutty]

Amazing.. last week my weight was 217.6 and with my little carb cheat meal I went up to 222.5..

Yesterday I had what I consider a massive cheat meal..and went from 217 to 220. only 3 pounds.

the human body works in crazy ways, especially on this diet.

[hes179]

the human body works in crazy ways, especially on this diet.

glad you stayed in on this thread! question for you- do you do cardio everyday right from the start of the diet, and what about fat burners. I have been doing an hour of cardio a day since the start (7 weeks) and have lost 20lbs. i stopped animal cuts 2 weeks in, and the weight loss increased (I had actually gained 1 lb in week 2). I added clenbuterol at week 4, and my weight loss is still progressing, but much slower (1-1.5 lb per week the last 2 weeks), but i also feel like I am gaining more strength in the gym so I could be adding lean mass (yeah!!). Wondering if, since i am already doing cardio and already doing fat burners, once i plateau, what should i do? or should i stop the clen now, and then when i stall, add it back in?

[McGillacutty]

glad you stayed in on this thread! question for you- do you do cardio everyday right from the start of the diet, and what about fat burners. I have been doing an hour of cardio a day since the start (7 weeks) and have lost 20lbs. i stopped animal cuts 2 weeks in, and the weight loss increased (I had actually gained 1 lb in week 2). I added clenbuterol at week 4, and my weight loss is still progressing, but much slower (1-1.5 lb per week the last 2 weeks), but i also feel like I am gaining more strength in the gym so I could be adding lean mass (yeah!!). Wondering if, since i am already doing cardio and already doing fat burners, once i plateau, what should i do? or should i stop the clen now, and then when i stall, add it back in?

well, I'm unique in the fact that I don't go into the diet saying "I am going to stay on until I hit [such and such] a weight/bf%", I go in saying "I'm doing this for 8 weeks, no longer, no shorter, so make the most of it." each time I have done it, I have went the first week with no cardio, then I start doing a half hour post-WO, and add in a half hour fasted in the morning here and there. I progressively increase cardio as I see it to be necessary, with no real rhyme or reason, I just add it in on a wimb.

I usually time it so I take the EC stack for the last 6 weeks, too... that is the only stim/fat burner I use. I considered Clen, but it scares me a little, tbh.

weight loss will progressively slow down, that is only natural. when you are at say 15%, it's easy to drop weight, but as you get closer and closer to single digits, it will slow considerably. as soon as I hit single digits, it becomes a complete b!tch to lose weight. I ended up having to do P/F + P/V days for the last 5 days of my cut before spring break last year, while working out 3 times a day (1 hour fasted morning cardio, training + 30 minutes cardio, and abs + an hour of cardio at night) to get my bottom abs to really pop out. some peoples bodies will get to single digits quicker/easier than others, but most will experience a significant slowing of progress once they hit 9%. getting from 9% to 8% is a beeyotch, getting from 8% to 7% is even harder, and so on. I plan to basically starve myself (shrink every meal, and increase cardio and the intensity/pace of my lifting) for the last couple of weeks to ensure I can hit 8% at the absolute max (would LOVE to see 7%).

I also increase strength often while on the diet, and I personally feel I add lean mass at time too-- despite science saying this is impossible. as I have said before, this could just be an optical illusion, so I don't want to stress that gaining muscle is possible too much. who knows though, it might actually happen, but as far as I am concerned, if I look like I added size (but actually didn't), I am still very happy. I care how I LOOK not what I actually have on me, ya know?

when you stall: I think DP says lower intake, increase cardio, then introduce stims (in that order, one successive to the next as necessary). I will usually just cut calories and increase cardio, and lift harder, because I am on a timeline so I don't have the time to dick around with doing one thing, then the next, then the other. it's a judgment call on how you do this, imo. by lowering cals and/or increasing cardio, you risk muscle loss (and this amplifies if you do both at the same time). my thought is that I want to get at lean as I can, even if I lose a little size, so I just do both at once with the thinking that when I come off the diet I will pack a little more size on, naturally, due to the rebound.

hope this helps bro.

edit: I'm not doing cardio every day right now... I do it 2 times a day sometimes, then others I don't do it at all, then sometimes I do it once. it all varies based on how much time I have available with school/work/studying/etc., and how much energy I have and how I feel. I love to push myself even when I don't WANT to do the additional cardio, but you've gotta listen to your body so you don't risk overtraining; which will just stall all progress.

[hes179]

well, I'm unique in the fact that I don't go into the diet saying "I am going to stay on until I hit [such and such] a weight/bf%", I go in saying "I'm doing this for 8 weeks, no longer, no shorter, so make the most of it." each time I have done it, I have went the first week with no cardio, then I start doing a half hour post-WO, and add in a half hour fasted in the morning here and there. I progressively increase cardio as I see it to be necessary, with no real rhyme or reason, I just add it in on a wimb.

I usually time it so I take the EC stack for the last 6 weeks, too... that is the only stim/fat burner I use. I considered Clen, but it scares me a little, tbh.

weight loss will progressively slow down, that is only natural. when you are at say 15%, it's easy to drop weight, but as you get closer and closer to single digits, it will slow considerably. as soon as I hit single digits, it becomes a complete b!tch to lose weight. I ended up having to do P/F + P/V days for the last 5 days of my cut before spring break last year, while working out 3 times a day (1 hour fasted morning cardio, training + 30 minutes cardio, and abs + an hour of cardio at night) to get my bottom abs to really pop out. some peoples bodies will get to single digits quicker/easier than others, but most will experience a significant slowing of progress once they hit 9%. getting from 9% to 8% is a beeyotch, getting from 8% to 7% is even harder, and so on. I plan to basically starve myself (shrink every meal, and increase cardio and the intensity/pace of my lifting) for the last couple of weeks to ensure I can hit 8% at the absolute max (would LOVE to see 7%).

I also increase strength often while on the diet, and I personally feel I add lean mass at time too-- despite science saying this is impossible. as I have said before, this could just be an optical illusion, so I don't want to stress that gaining muscle is possible too much. who knows though, it might actually happen, but as far as I am concerned, if I look like I added size (but actually didn't), I am still very happy. I care how I LOOK not what I actually have on me, ya know?

when you stall: I think DP says lower intake, increase cardio, then introduce stims (in that order, one successive to the next as necessary). I will usually just cut calories and increase cardio, and lift harder, because I am on a timeline so I don't have the time to dick around with doing one thing, then the next, then the other. it's a judgment call on how you do this, imo. by lowering cals and/or increasing cardio, you risk muscle loss (and this amplifies if you do both at the same time). my thought is that I want to get at lean as I can, even if I lose a little size, so I just do both at once with the thinking that when I come off the diet I will pack a little more size on, naturally, due to the rebound.

hope this helps bro.

edit: I'm not doing cardio every day right now... I do it 2 times a day sometimes, then others I don't do it at all, then sometimes I do it once. it all varies based on how much time I have available with school/work/studying/etc., and how much energy I have and how I feel. I love to push myself even when I don't WANT to do the additional cardio, but you've gotta listen to your body so you don't risk overtraining; which will just stall all progress.

definately- your mindset is like mine, go balls out till you look like you want no matter what it takes, which is especially hard for me to do since I'm a chick. I'm not going for any specific number weight-wise (my lbm is 145 and i'm 151 right now). i definately like being able to lift more and the longer i stay on this diet, the more that happens so i'm not gonna stop for a little while longer. i know at some point i have to start readjusting my diet, and maybe that's what i should do when i stall since i am already doing the cardio and fb. i've kept my macros constant since starting with 2 p/v days per week so i should reevaluate and change it. i noticed i lose more when i do the p/f days and i look softer the mornings after doing p/v days so i may just cut those out for a week or 2 and see what happens.
at this point, i work out 7 days a week (1 bodypart a day), cardio 7 days a week, and i haven't burnt out but common sense tells me i'm overtraining so i gots to force myself to take a break. That's so much easier said than done for me cuz i freakin luv the pumps i'm getting at the gym lately.