Outline of Dave Palumbo's Diet for cutting

[OGn]

Yea the 380lbs is going to be an extremely high body fat %

Dave Palumbo said this in his Q&A:

1. I use bodyweight (unless the person is obese) and what the person "looks" like in their photos...I start with a template diet and make adjustments based on how each individual reacts and changes.

so, if the person is obese is he suggesting that he uses lbm?

[mafi0]

at the very max he should use the 250lb'er
But he needs to tailor it to suite himself and his life style.

I haven't calculated mine off my lbm which is around 135-140lb but we are only talking 5g/10g different on the macros
if you don't count this guys lbm its like 200g difference on the macros.

i think he'd do fine on a 200lb diet, if not try the 250lb, but thats still way above his natural weight.

[Bigman0053]

Back to the diet today. Hit the gym after breakfast. New max bench up 10lbs to 265! Also, i am taking Jack3d! This stuff is amazing. Didnt weigh in, not til monday.

[Phrock]

Can i substitute the N Peanut Butter for something else?

[Bigman0053]

Can i substitute the N Peanut Butter for something else?

I have just been eating almonds or roasted peanuts instead plus some fish oil supps if i dont have time to get the PB in.

[OGn]

you can also mix EVOO into your shakes.

[OGn]

seems i was down 2lbs. lol. woot 2lbs till 280. im excited. ima hit the gym hard next week to see if i can skip to 279 and below

[ste247]

you weight 257lb.. OF MUSCLE!! look at you man your fricken huge.
Not wanting to put the other guy down at all when i say this, but a good 150-200lb of his weight would be fat. He hasn't mentioned what exercise he does or if he even lifts weights, for all we know he's going to goto work and then sit at home, all the while eating 5k per day still.
fat does not require protein, nor does it require calories to maintain.
if he eats 5k cal per day, he's not gonna lose any weight what so ever, theres no way he can lose on 5k.
regardless of the fact he's almost 400lb, theres still only probably 180-210lb of LBM under all the fat.
THATS what he needs to feed, not the spare tyres.

this is all imo though, and if you look at atkins the guy was like 500lb and cut on 2.5k cal or something aorund there, do you think he'd manage to drop all the fat on a 5.5k keto diet?

anyway, 4 days in and i NAILED my macros today! feels good, mirror keeps showing results every single morning, awesome diet wish i'd tried it sooner.

very true

seems i was down 2lbs. lol. woot 2lbs till 280. im excited. ima hit the gym hard next week to see if i can skip to 279 and below

good stuf

according to my calculations you need 192g of fat aday and on 576 g of pro based on your body weight, but the pro caculation was 1.5 x your bodyweight but we go down to as little as 1g per 1 lbs of bodyweight so id just round it off and have around 400 grams of protien, that still may seem like alot but the amound of food we consume is always based on body weight when it comes to cutting up...

pro body builders eat alot of protien bcoz the weight 280lbs.........i weigh 257lb and have 150g fat and 300g of pro per day so your not consuming a lot really.

if you want me to alter the diet for you to suit your body weight let me now and i will post it in the thread....

if he sticks to them numbers above^^^^ as we no fat has 9 cals per 1 gram and pro and carbs have 4 cals per 1 gram.....so 192 x 8 = 1728......and 400 x 4 =1600......then 1600+ 1728 = 3328 cals per day for the guy weighing 380lbs.....iam not counting carbs but even if he has his 40 g limit will only add another 160 cals per day on top............

so if he dose the 250+ diet as mentioned but maybe throw in a extra tbs of pb and olive oil in here and there the big guy should be golden lol.....

[Phrock]

Im having some trouble trying to organize my diet.

I weight 85kg/187lb, so if i did my math right, my macros are 280g of Protein and 93,5g of Fat. I think i calculated something wrong, 280g of Protein seems like a LOT.

I saw this diet sample on this topic

Meal #1: 5 whole omega-3 eggs.
Meal #2: 7oz chicken with 1/3 cup raw almonds.
Meal #3: 40g whey protein with 1.5 tablespoons all natural peanut butter (post-workout meal).
Meal #4: 6oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil.
Meal #5: 40g whey protein with 2 tablespoons all natural peanut butter.
Meal #6: 4 whole omega-3 eggs with 4 extra egg-whites.

Im thinking of changing to this:

Meal #1: 5 whole omega-3 eggs + 3 egg-whites - ? Protein ? Fat
Meal #2: 40g Whey Protein (100% Gold Stardard ON) - 32g Protein / 2,6g Carb
Meal #3: 7oz chicken with 1/3 cup raw almonds - 58g Protein / 15,3 Fat
Meal #4: 6oz salmon with 1 tablespoon of Olive Oil - 40g Protein / 20,8g Fat
Meal #5: 40g Whey Protein (100% Gold Stardard ON) - 32g Protein / 2,6g Carb
Meal #6: 4 whole omega-3 eggs with 4 extra egg-whites. - ? Protein ? Fat

Im having king of a hard time calculating the macros of the Eggs and my total Macros, could really use some help here please.

[k-mac]

Im having some trouble trying to organize my diet.

I weight 85kg/187lb, so if i did my math right, my macros are 280g of Protein and 93,5g of Fat. I think i calculated something wrong, 280g of Protein seems like a LOT.

I saw this diet sample on this topic



Im thinking of changing to this:

Meal #1: 5 whole omega-3 eggs + 3 egg-whites - ? Protein ? Fat
Meal #2: 40g Whey Protein (100% Gold Stardard ON) - 32g Protein / 2,6g Carb
Meal #3: 7oz chicken with 1/3 cup raw almonds - 58g Protein / 15,3 Fat
Meal #4: 6oz salmon with 1 tablespoon of Olive Oil - 40g Protein / 20,8g Fat
Meal #5: 40g Whey Protein (100% Gold Stardard ON) - 32g Protein / 2,6g Carb
Meal #6: 4 whole omega-3 eggs with 4 extra egg-whites. - ? Protein ? Fat

Im having king of a hard time calculating the macros of the Eggs and my total Macros, could really use some help here please.

1 whole egg (depends on large, xl, jumbo size, etc) - 70-80 cals, 6-7g protein, 4.5g-5 fat, and a very trace amount of carbs if any.
1 egg white - 17 cals, 4g protein, 0g fat

Not too hard broski, its one of the easiest foods to add up the macros in your head.

[aussieangie]

Im having some trouble trying to organize my diet.

I weight 85kg/187lb, so if i did my math right, my macros are 280g of Protein and 93,5g of Fat. I think i calculated something wrong, 280g of Protein seems like a LOT.

I saw this diet sample on this topic



Im thinking of changing to this:

Meal #1: 5 whole omega-3 eggs + 3 egg-whites - ? Protein ? Fat
Meal #2: 40g Whey Protein (100% Gold Stardard ON) - 32g Protein / 2,6g Carb
Meal #3: 7oz chicken with 1/3 cup raw almonds - 58g Protein / 15,3 Fat
Meal #4: 6oz salmon with 1 tablespoon of Olive Oil - 40g Protein / 20,8g Fat
Meal #5: 40g Whey Protein (100% Gold Stardard ON) - 32g Protein / 2,6g Carb
Meal #6: 4 whole omega-3 eggs with 4 extra egg-whites. - ? Protein ? Fat

Im having king of a hard time calculating the macros of the Eggs and my total Macros, could really use some help here please.

Have you tried plugging it into fitday.com?
I used a calorie site to add all mine up, just easier. And that diet looks good. GOOD LUCK

OOH - I FOUND THE VEGIES + SUPPLEMENT THAT DAVE RECOMMENDS TO TAKE!!! I ALSO GOT FRUIT +

[OGn]

i am at the moment 289. successful cheat meal non the less lmao.

[aussieangie]

i am at the moment 289. successful cheat meal non the less lmao.

I have my cheat meal tomorrow night...looking forward to it actually

[mafi0]

day 5 reporting in, feeling good and looking good.
however i'm going out this weekend for the 1st time in months and will be drinking a **** load, i'd like to wait till the 2nd week before taking in carbs but its not on the cards.

Should i wait 2 weeks again before carbing up, or just continue on and do the cheat meal each week like i'd planned?

[aussieangie]

day 5 reporting in, feeling good and looking good.
however i'm going out this weekend for the 1st time in months and will be drinking a **** load, i'd like to wait till the 2nd week before taking in carbs but its not on the cards.

Should i wait 2 weeks again before carbing up, or just continue on and do the cheat meal each week like i'd planned?

well Dave recommends that you wait 2 weeks before you have your cheat meal. You are going to drink this weekend? You know it will set you back, but its up to you as you are only on day 5.
on your 14th day you can have your carbs and cheat, and then once every week on the same day after that.

[chrisau]

day 5 reporting in, feeling good and looking good.
however i'm going out this weekend for the 1st time in months and will be drinking a **** load, i'd like to wait till the 2nd week before taking in carbs but its not on the cards.

Should i wait 2 weeks again before carbing up, or just continue on and do the cheat meal each week like i'd planned?

I'd say it might be an idea to restart the 2 weeks. For someone just starting keto it can take a while to get into it.

I think for me it took about 10 days the first time before i started noticing symptoms of it.

[aussieangie]

Are you allowed to have anything in between to eat like celery or something or is it not advisable? I just find sometimes I get a bit pekish especially with the shakes.

[Hzar]

day 5 reporting in, feeling good and looking good.
however i'm going out this weekend for the 1st time in months and will be drinking a **** load, i'd like to wait till the 2nd week before taking in carbs but its not on the cards.

Should i wait 2 weeks again before carbing up, or just continue on and do the cheat meal each week like i'd planned?

it all depends on you, some ppl do the 14 days just to be sure, others (like myself) say **** it, cheat the very first week, and have no set backs or anything bad







I have a question about stopping this diet for a week.. in about two weeks im going to travel to Japan for 4 days and there is no way in the blue hell that I'm not going to eat carbs.. i mean it's freaking JAPAN for Christ's sake, the Ramen alone will destroy me.. now taking all of that into account, i am loving how im looking and feeling so Im willing to try my hardest and stick to it, my question is, for those 4 days, can I just eat atkins style and limit my carbs as much as I can for 3 days then have my blasting carb packed cheat meal on my last day? Or should I just go on and eat dirty, take it my punishment (weight gain) and go get back on the train when i come back?

[mafi0]

I'd say it might be an idea to restart the 2 weeks. For someone just starting keto it can take a while to get into it.

I think for me it took about 10 days the first time before i started noticing symptoms of it.

i had trace amounts on the keto stix on day 4, and this morning on day 5 it was purple.
i drink around 5ltrs of water a day so its not dehydration i'm just following the diet to a T

[Rambo26]

if you're like me and only go out drinking every few months then I would just do it and get back to the strict diet

unless preparing for a show in the near future it shouldn't matter in the long run!

[k-mac]

if you're like me and only go out drinking every few months then I would just do it and get back to the strict diet

unless preparing for a show in the near future it shouldn't matter in the long run!

This, most people on here restrict a healthy lifestyle by trying to be TOO HEALTHY/prefectionists, and it only leads to basically an ED in its own, obsessing over macros, not eating out with friends, then often more serious repurcussions. Been there, done that. Go drink.

[Hzar]

This, most people on here restrict a healthy lifestyle by trying to be TOO HEALTHY/prefectionists, and it only leads to basically an ED in its own, obsessing over macros, not eating out with friends, then often more serious repurcussions. Been there, done that. Go drink.

exactly.. if it's not your job then you dont have to be anal about this diet, or any diet.. for example it was my year anniversary with my gf two weekends ago, so i took her to a nice sea food restaurant and I had the lobster with butter and steak dinner... the macros must have been somewhere in the 70g of fat region but i still lost 2lb for the week

[Phrock]

Have you tried plugging it into fitday.com?
I used a calorie site to add all mine up, just easier. And that diet looks good. GOOD LUCK

OOH - I FOUND THE VEGIES + SUPPLEMENT THAT DAVE RECOMMENDS TO TAKE!!! I ALSO GOT FRUIT +

Thanks for the help, just used fitday to build my diet.



What fiber everyone here use? I tought of using the sugar-free metamucil, but the label says it has maltodextrin on it.

And im reading this entire topic (backwards) and i saw a few posts mentioning taking Vit C, Omega 3 supplements but i didn't see a reason for that yet. Can i use flaxseed capsules for the Omega 3 supplement?

[OGn]

it all depends on you, some ppl do the 14 days just to be sure, others (like myself) say **** it, cheat the very first week, and have no set backs or anything bad







I have a question about stopping this diet for a week.. in about two weeks im going to travel to Japan for 4 days and there is no way in the blue hell that I'm not going to eat carbs.. i mean it's freaking JAPAN for Christ's sake, the Ramen alone will destroy me.. now taking all of that into account, i am loving how im looking and feeling so Im willing to try my hardest and stick to it, my question is, for those 4 days, can I just eat atkins style and limit my carbs as much as I can for 3 days then have my blasting carb packed cheat meal on my last day? Or should I just go on and eat dirty, take it my punishment (weight gain) and go get back on the train when i come back?

well, since you been in keto, wait a week then cheat the next week. you dont need to do the 2 week thing again.

and to be honest if you gain any high amount of fat in 4 days id be surprised.

your going to sushi capital of the world. so enjoy haha

[OGn]

Are you allowed to have anything in between to eat like celery or something or is it not advisable? I just find sometimes I get a bit pekish especially with the shakes.

diabetic gummy bears lol

0 sugar 0 carbs.

i havent done it cause sugary stuff is poison to me now X.X

[OGn]

exactly.. if it's not your job then you dont have to be anal about this diet, or any diet.. for example it was my year anniversary with my gf two weekends ago, so i took her to a nice sea food restaurant and I had the lobster with butter and steak dinner... the macros must have been somewhere in the 70g of fat region but i still lost 2lb for the week

interesting, i never thought i could eat at red lobster until you mentioned it lmao. they do sell fish and such alone.

even outback.

im so use to carbs being every where i forget they arent everywhere lol

[OGn]

Thanks for the help, just used fitday to build my diet.



What fiber everyone here use? I tought of using the sugar-free metamucil, but the label says it has maltodextrin on it.

And im reading this entire topic (backwards) and i saw a few posts mentioning taking Vit C, Omega 3 supplements but i didn't see a reason for that yet. Can i use flaxseed capsules for the Omega 3 supplement?

i take benefiber + calicum

the vitamin C is to keep cortisol from rising.

the fish oil or omega 3 is to help with burning fat and give energy.

[lukustra]

Any remote study of nutrition can tell you that this is atrocious for your body. The symptoms from such a diet are far superior to the benefits you get from Ketosis. There is a huge difference in going on a low-carb diet and attempting Ketosis for numerous months while not medically required to do so. The effect this has on your liver is drastic and life threatening. I would advise anyone who is simply trying to cut fat to do so the natural way instead of risking your health. Those who argue that societies survived under such diets hundreds of years ago arent taking into consideration that our average life span is now 30-40 years longer then those individuals hundreds of years ago. To recommend this type of dieting on individuals at home who don't completely understand what they are doing is dumb. Most individuals who's life doesn't depend on this diet will consume more carbs then they are suppose to, splurge, or go out drinking beer filled with tons of carbs and can ultimately suffer from a heart attack. For most of us, it is not our job to maintain a particular physic as was the case for Dave Palumbo and therefore we don't have the self control nor the medical knowledge to not do harm to our bodies.

[lukustra]

As far as anyone who is actually trying to take fat off your body I wouldn't suggest a low-carb diet at all. This is only a temporary solution and you will not live you life not eating carbs. Its just not worth it. I'd advise a low calorie, low fat, natural diet. Buy and eat all natural and organic foods, eat your fruits and veggies, eat protien, eat CARBS, and maintain a low fat diet. Altering your eating habits will be a life long decision that will help you maintain your health and physic for a lifetime and not for the time being. Just my two cents.

[lukustra]

Mock it and call it broscience, guys. But it doesnt require a lot to find out how bad this dieting is for your body. My cousin has been bodybuilding since 16 and has a degree in nutrition and its not like I haven't asked him about ways of cutting. I realize most of you have better physics then I do but my cousin has strongly advised against Ketosis and explained to me the harmful effects. Eating habits is the best and healthiest way to alter body fat.