152s Palumbo Log

[152_pilot]

This summer I'm planning on cutting down to around 200, but I don't want to lose muscle mass so I've decided to do the Dave Palumbo diet. I'm honestly only really making this log because it will help me to stay focused; if I know that other people are waiting to see progress I won't be so easily tempted by the cheat meal.

The diet I'll be following will just be the basic Palumbo diet, but for those who don't know what it is, then here it is:

MEAL #1
5 whole eggs (make sure to buy OMEGA-3 EGGS from the supermarket. They contain virtually NO saturated fat and tons of good OMEGA-3 fats); add another 4 egg whites to this (they don?t need to be the Omega-3 ones; you can use liquid egg whites)

MEAL #2
SHAKE: 50g Whey Protein with 1 ? tablespoon of All Natural Peanut butter (no sugar)

MEAL #3
"Lean Protein Meal": 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)

MEAL #4
SHAKE: 50g Whey Protein with 1 ? tablespoons of All Natural Peanut butter (no sugar added)

MEAL #5
"Fatty Protein Meal": 8oz Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

MEAL #6
SHAKE: 50g Whey with 1 ? tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites

[152_pilot]

Alright, I decided to put the first actual entry separate from the overview, so that its easier to keep track of tomorrow.

Today I weighed in at 221 and I fit into a size 36, although it is a little snug.

I havent actually started the diet yet, but I did go to the store to pick up everything I will need. I also didnt go the gym today, but thats because this is my first day back in the states and I am pretty jetlagged, so tomorrow I'll get back on track with working out and start the diet. Should be interesting to see what happens

EDIT: Also forgot to add that I've started taking creatine again (can't get it in the Middle East; I took some back there after christmas but I ran out about a month ago), so my weight may not change or may even go up the first week or two

[152_pilot]

This morning I weighed in at 219.5 (hadnt actually started the diet at the time of weigh-in though, so I guess thats just part of the normal weight fluctuation).

This morning while I cooked my eggs for breakfast I also boiled up a bunch of chicken breast and browned a bunch of meat, so that I don't have to be cooking every day of the week.

Worked out about 2 hours after breakfast, and energy levels were fine, but once again, thats because I'm not into ketosis yet. Had a good workout, then came home and had my shake, and thats all I've done so far today. I'll probably have my third meal in about an hour to an hour and a half, but I havent been feeling hungry at all; I thought that my hunger levels would be much worse than they are, especially after lifting. Guess we'll see how my energy and hunger is after a few days.

[152_pilot]

New weigh-in: 217.5!! I havent been this low in two years.

I'm not lifting today but I will probably do some LISS cardio in the evening

[152_pilot]

By the way, if anyone is actually following along, before pictures can be found here:

http://forum.bodybuilding.com/showth...hp?t=108054091


I'll also probably add new pictures in a little less than two weeks, once I've finished the two week initial period, before I have my first carb-up

[Captain Sagara]

stay strong

[152_pilot]

Thanks man, and nice sig! LOL

[Captain Sagara]

Thanks man, and nice sig! LOL

It's true bro,it's true

[152_pilot]

weighed in at 214.5 about 20 minutes ago! Just finished having my eggs for breakfast and I'll be hitting the gym soon -- maybe in an hour to an hour and a half. I still have plenty of energy, and its actually usually much harder for me to be feeling awake this easily in the morning. Should be interesting to see if the energy levels are still up when I head to the gym.


EDIT: Up dated post workout --
Energy was great going into the gym, but by the time I finished my last set of squats I was pretty winded. I don't think it was the diet, though, I think it had more to do with the fact that for the last 6 months I was at sea level and now I'm at 6000ft, because as soon as I caught my breath I would feel like I had full energy again.

[samk312]

so in less than a week you're almost down 7 lbs? i know some of that has to be water weight, but still, nice job!

i'm starting this diet on monday. i weigh a little over 200, and hope to drop around 10lbs in 6 weeks.

do you find it hard to keep to this diet?

[152_pilot]

a lot of it is definitely water weight, but I can see changes in the mirror already.

You could easily lose 10lbs in six weeks, and I havent found it hard at all to stick to the diet. I've actually had to force down the last meal and shake every night so far; I am ALWAYS full on this diet. This could also be because I'm not completely carb-depleted yet, though. But so far I would say that it is very, very easy to stick to

[152_pilot]

weighed in at 217.5 lbs this morning, but that was after eating and I still hadn't relieved myself (the weigh ins prior were on an empty stomach and after the bathroom was used).

didnt do much activity wise today, but I did stick to the diet for another day so hopefully tomorrow I'll see the scale drop again.

[152_pilot]

217.5 again this morning, but I havent taken a **** since tuesday (wtf?), so I'm thinking that has a lot to do with it.

hopefully ill be able to hit the gym later today, but I'm not sure since my grandma has me running all over town doing **** for her

[adwill]

217.5 again this morning, but I havent taken a **** since tuesday (wtf?), so I'm thinking that has a lot to do with it.

hopefully ill be able to hit the gym later today, but I'm not sure since my grandma has me running all over town doing **** for her

welcome to induction to low-carb... it always takes a while for the plumbing to get in order.. hahah.. you'll straighten out sooner or later.

i'm interested in seeing how these log goes, keep it up.

[152_pilot]

Yeah hopefully everything gets in order soon. Thanks for the support.


and for a small update I just got my ketostix and the first test came back positive (only 'trace' though).

I'll be heading to the gym in about an hour or so and will update on energy and all that afterwards


EDIT:

just got back from the gym. I can feel myself getting more and more acclimated to the altitude, and my lifts were higher than wednesday, but lower than the last day of heavy training I did before leaving the middle east. I'd say the lower weight today was due more to getting used to keto than the altitude. I'm more than willing to sacrifice a few pounds on my dead and squat to get to a lower bodyfat, though. (i would be pissed if my bench went down; its already irregularly low )

[152_pilot]

218 this morning, but still showing positive and still havent taken a dump. I think I'm going to go get some fiber capsules later on today. hopefully those will help

[152_pilot]

wasn't able to get the fiber until today, so I'm going to take it a few times today and hopefully by tomorrow I'll be back in the 216-217 range (was 221 this morning!!!)

If the weight doesnt start dropping back in another week or two I may ditch the Palumbo diet and just do a 'regular' keto.

[152_pilot]

221 again this morning. Fiber helped move a little 'stuff' out yesterday, but it didnt help as much as I was hoping.


on the other hand though, I am still showing positive on the ketostix so eventually the weight has to go back down, right?

[152_pilot]

not sure what I weighed this morning, since I wasnt at home, but once I got home at around 3 o clock I weighed myself and I was at 221 (this was right after I had lunch, and I still had underwear/socks/athletic shorts/shirt on so I'm pretty sure the weight is going back down.)

workout today was great. felt just like I did on the days before I started keto and was at sea level, so I'd say my body is (maybe) used to using fat as energy for the most part, and I've definitely become more accustomed to the 5500 ft of elevation again.

[152_pilot]

217 this morning.

I think what happened earlier in the diet was that I lost a bunch of water weight, which I almost immediately put back on after I started taking creatine again. But now I think the lower weight is actually coming from fat loss (I hope)


Other than that it's been going pretty well. Had a few food cravings in the first week or so, but they werent that bad, and theyve pretty much gone away now. This sunday I'll have my first carb-up (its a day early, but its also my mom's birthday and she wants me to eat with the rest of the family, so I can agree with that), should be interesting to see if I drop a few more pounds after the carb up like Ive seen other people do.

[152_pilot]

216.5 this morning.


shouldve gone to the gym today, but work took longer than expected and really tired me out, so I'll go tomorrow instead.

[152_pilot]

217 this morning, but I'm not back into keto yet (carb-up yesterday).

I think I might also stop taking creatine...its never really effected me all that much and right now I feel that its not really doing anything other than making me hold on to water.

[152_pilot]

216.5 this morning, after eating breakfast and having a big glass of water so I'd guess that I wouldve been about 215 - 215.5 if I had weighed myself before eating.

About to head to the gym, but my body has gotten pretty used to ketosis now, so I'm sure I'll have plenty of energy and won't need to do a post workout update

[152_pilot]

214 today!

[152_pilot]

218 this morning after a whole day of dirty carbing up. about to head to the gym. hopefully by tomorrow I'll be back down to around 215.

i think im not going to do another carb up for at least 10 days or so; its time to kick it into high gear -- i want to be down to 205 at the highest by august 20th

[152_pilot]

212.5 today!

[152_pilot]

210.5!!

[Optimus_Morgan]

You pants starting to bust the sag? Im wearing my belts out. My 36's at 195 fit, but I could rip them down (no homo) with no effort.

[152_pilot]

208.5!!

I don't know what it is about this week, but the weight is just flying off, and my strength is fine/even a little higher. Kick ass!

And yeah, my pants are falling off all over the place, LOL. 36's are good on me now, and I can squeeze into a 34.

My shorts and jeans that are 38's fall off as soon as I let them go now! Before my belt was tight on the 3rd out of 6 holes (6 being the original last/tightest one), now it's loose on the 7th hole (I punched 3 more holes in it)

[dude_piston]

Good luck brah! and took like your getting some good progress Im subbed