3.5 MONTH CUT down 26lbs Dave Palumbo Diet

[kettlechips]

Anybody thinking of using the Dave Palumbo cutting diet then i can highly recommend it.
I started this diet on the 4th January and gotten some favourable results.
Any estimations on BF% in the 2 photos? My eventual goal is 190-200lb with 10% BF at 5'10.
Just out of interest I was 234lbs 18 months ago.

4th January 2010 - 199lbs:



6th April 2010 - 173lbs:

[sl4vik]

Damn good job! Looks like you hit 10% for sure.

[fittofattofit]

Great effort. Certainly around 20% before and 10-12% now
199 at 20% is 40lbs fat and 159lbs lbm
173lbs at 10% is 17lbs fat and 156 lbm

Looking much better
May have lost a few pounds of muscle, but it's worth it!
Did your lifts change during the cut?

[hope2bme]

That is just amazing! I have to check that out b/c I have been cutting FOREVER....AND EVER.....
Really OP, FANTASTIC job!!

[kettlechips]

Damn good job! Looks like you hit 10% for sure.

Thanks mate.

Great effort. Certainly around 20% before and 10-12% now
199 at 20% is 40lbs fat and 159lbs lbm
173lbs at 10% is 17lbs fat and 156 lbm

Looking much better
May have lost a few pounds of muscle, but it's worth it!
Did your lifts change during the cut?

Thanks mate, interesting those figures. I would say I'm closer to 12%, still holding onto fat on my lower abs and legs but I don't think I'm too far off. The lighting helps me in the second photo though.
Lifts have improved, they dropped to start with but everything is up now. Starting a bulk next month.

That is just amazing! I have to check that out b/c I have been cutting FOREVER....AND EVER.....
Really OP, FANTASTIC job!!

Thank you, you should give it a go, you have to be strict like any other diet but you can see what the results are like.

[tanner1]

holy ****

are you flexing abs here?

[kettlechips]

holy ****

are you flexing abs here?

Yes I am, totally flexed.

[wdw379]

nice results, im in for more info on the diet. Not overly knowledgable on diets

[davekap]

sweet progress man

gonna start bulking now?

[dabul2003]

so did you have to modify your protien count cuz isnt that diet for like a 200 lb person.? anyways you said you were over 200 lbs 18 months ago. what were you doing then? were you cutting and decided to take the rest of the fat aways with dave palumbo because i dont think keto is good for you for 18 month. please reply cuz im a fatass in need of some deperate help? did you lift as well while you were dieting?I remember being on that diet before and i was extremely fatigued. i couldnt lift as much as i could before so if you have any tips or advice please tell me

I am 5'7 190-200 pounds of fat prlly 20% would i benefit from this diet and get somewhere like you?

[kettlechips]

nice results, im in for more info on the diet. Not overly knowledgable on diets

Thanks, check out the Dave Palumbo thread in the nutrition section. Has everything you need to know.

sweet progress man

gonna start bulking now?

Yeah but **** scared of losing ab definition. Not really done a 'serious' bulk before and want to keep it as clean as possible. I might just wait till Autumn to start it. Hoping to find plenty of information on these boards...

so did you have to modify your protien count cuz isnt that diet for like a 200 lb person.? anyways you said you were over 200 lbs 18 months ago. what were you doing then? were you cutting and decided to take the rest of the fat aways with dave palumbo because i dont think keto is good for you for 18 month. please reply cuz im a fatass in need of some deperate help? did you lift as well while you were dieting?I remember being on that diet before and i was extremely fatigued. i couldnt lift as much as i could before so if you have any tips or advice please tell me

I am 5'7 190-200 pounds of fat prlly 20% would i benefit from this diet and get somewhere like you?

Yes, as I lost weight I modified the diet. The macros are 1-1.5g protein per lb bodyweight, 0.5g Fat per lb bodyweight and under 40g carbs per day. As you lose the weight you adjust the macros, it's simple and straightforward.
When I was 234lbs I was a lazy fat slob, didn't do any training or healthy eating. I cut down to 199lbs with a bit of weights and plenty cardio, then I started Palumbo's when I got to 200lbs. I have lifted seriously 4 times a week for the whole time on this diet and my lifts have increased, any muscle loss I may have suffered is minimal imo. Definitely think ANYBODY wanting to cut bodyfat will benefit on this diet, it's brilliant.

[biggerthanlavar]

thats great bro! awesome work!

[Vultira]

GREAT job mate! I am scared to bulk and lose my ab definition too....though if you take a look at an old progress thread I have, I have some pics showing me gaining muscle and actually shedding some bf. I'm sure the gains are slower, but it is possible. That's just great progress...hit those weighted abs excercises and you've got a legit six pack!

[Amel]

5 stars bro

best progress ive seen recently

[kettlechips]

thats great bro! awesome work!

Thanks mate.

GREAT job mate! I am scared to bulk and lose my ab definition too....though if you take a look at an old progress thread I have, I have some pics showing me gaining muscle and actually shedding some bf. I'm sure the gains are slower, but it is possible. That's just great progress...hit those weighted abs excercises and you've got a legit six pack!

I will be sure to check that old progress thread, thanks.
RE: weighted ab exercises, I don't do any ab work without weight :-) I shall continue.

5 stars bro

best progress ive seen recently

Many thanks.

[dabul2003]

??? can you help me?

[kettlechips]

??? can you help me?

Read this:

http://forum.bodybuilding.com/showth...hp?t=120904431

Feel free to PM me with any questions, but seriously it's all in the thread.
If you choose this diet and be strict with it then you will see great results.

[dabul2003]

Read this:

http://forum.bodybuilding.com/showth...hp?t=120904431

Feel free to PM me with any questions, but seriously it's all in the thread.
If you choose this diet and be strict with it then you will see great results.

oh ive read it before and i was on it for like a week but i ended up jus eating carbs again cuz i felt tired all the time. youre eating incredibly low calories but ill try it again. do you thhink i can start now or should i wait till im lifting heavier?

[Ryanmor]

wow thats awesome, ive got to check out that post then :-D

[bbrem123]

wow man that very impressive...great work!

[Animall]

Good job!

I'm not a fan of very low fat diets, because I feel tired the entire time... but it have been working for you!! Congrats man, keep it up.

[rsc07c]

Outstanding transformation so far, unbelievable for only 3.5 months.

[TheBadMan]

Great job dude! Now that you've achieved that I don't think it would be wise to 'bulk'. It's like taking two steps forward and one step back - You should aim to maintain that bodyfat level while slowly adding muscle mass.

That's my two cents...I'm just about to finish a 10 week cut and am in the best shape of my life! No way am I gonna flop it for the summer by 'bulking' lol 1.

[stephano5]

great work buddy. similar progress to me except i did keto. did you test to see if you where in keto ? any blood work? my protein was slightly high on keto diet and my urate/uric acid levels where high got me worried i'd have a gout attack

[JiP]

Did you lose a lot of strength? I'd like to try a foolproof diet like this but one of my main goals will be to keep strength.

[MikeMcAlister]

Great job.

This diet seems very interesting. In your pics you've progressed a lot more than I have, so I'm definitely willing to give this a go. One thing I don't like is the low intensity cardio. I just started doing HIIT and I'd hate to give it up. Is there any way to incorporate HIIT into this program?

[dabul2003]

Thanks, check out the Dave Palumbo thread in the nutrition section. Has everything you need to know.



Yeah but **** scared of losing ab definition. Not really done a 'serious' bulk before and want to keep it as clean as possible. I might just wait till Autumn to start it. Hoping to find plenty of information on these boards...



Yes, as I lost weight I modified the diet. The macros are 1-1.5g protein per lb bodyweight, 0.5g Fat per lb bodyweight and under 40g carbs per day. As you lose the weight you adjust the macros, it's simple and straightforward.
When I was 234lbs I was a lazy fat slob, didn't do any training or healthy eating. I cut down to 199lbs with a bit of weights and plenty cardio, then I started Palumbo's when I got to 200lbs. I have lifted seriously 4 times a week for the whole time on this diet and my lifts have increased, any muscle loss I may have suffered is minimal imo. Definitely think ANYBODY wanting to cut bodyfat will benefit on this diet, it's brilliant.

Thanks man but the only problem i have with keto is that it makes me very tired. did you ahve lots of energy? well ill give it a try. thnx

[.international]

Damn son. I should've gone on the same diet you did. Maybe next time.

I'm wanting to get my bf a little lower and start a bulk so I don't lose as much definition either. Let me know what you decide if you start to bulk, it's probably something I'd want to do as well.

[dabul2003]

did you lift heavy or light? what was your workout plan like? sorry to ask so many questions but I'm gnna hve to tolerate being tired on this diet and jus lift the **** up

[gladiator123456]

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