Outline of Dave Palumbo's Diet For Cutting

[bicepguy3]

I dont get why people want to take a perfet diet and change it. When you "modify" it and dont get the results they want they in turn blame Dave and the Diet. lol

I am now on the 3 days of Protein / Veggie and 1 day Protein / Fat. Damn i miss my whole omega 3 eggs! lol

Can you go into detail a little more about the 3 days of Protein / Veggie and 1 day Protein / Fat.

[BB2K]

Can you go into detail a little more about the 3 days of Protein / Veggie and 1 day Protein / Fat.

sure, right now i eat the following:

Protein / Veggie days
sea salt on every meal but not on sludge
M1. 1 and a half cups Egg Whites International (approx 12 egg whites)

M2. 1 scoop Quattro (sludge version) approx 30g of protein in this

M3. 6oz Tilapia and 6oz Asparagus

M4. 1 scoop Quattro (sludge version) approx 30g of protein in this

M5. 6oz Tilapia and 6oz Asparagus

M2. 1 scoop Quattro (sludge version) approx 30g of protein in this

Protein / Fat day
sea salt on every meal but not on sludge
M1. 5 whole Omega 3 eggs and a half cup Egg Whites International.

M2. 6oz Top Sirloin 1 big ass handful of baby leaf spinach.. these 2 together are fantastic!

M3. SLUDGE (2 scoops Quattro 2 tbls natty PB)

M4. 6oz Tilapia and 25 Almonds

M5. SLUDGE (2 scoops Quattro 2 tbls natty PB) also my PWO shake

M6. 6oz Tilapia and 25 Almonds

Water is at a gallon but i will increase to 2 gallons soon. I also sip on Diet Mt. Dew to help me feel full. I have a HUGE appetite so i am constantly hungry and the carbonation help me feel full.

[bicepguy3]

sure, right now i eat the following:

Protein / Veggie days
sea salt on every meal but not on sludge
M1. 1 and a half cups Egg Whites International (approx 12 egg whites)

M2. 1 scoop Quattro (sludge version) approx 30g of protein in this

M3. 6oz Tilapia and 6oz Asparagus

M4. 1 scoop Quattro (sludge version) approx 30g of protein in this

M5. 6oz Tilapia and 6oz Asparagus

M2. 1 scoop Quattro (sludge version) approx 30g of protein in this

Protein / Fat day
sea salt on every meal but not on sludge
M1. 5 whole Omega 3 eggs and a half cup Egg Whites International.

M2. 6oz Top Sirloin 1 big ass handful of baby leaf spinach.. these 2 together are fantastic!

M3. SLUDGE (2 scoops Quattro 2 tbls natty PB)

M4. 6oz Tilapia and 25 Almonds

M5. SLUDGE (2 scoops Quattro 2 tbls natty PB) also my PWO shake

M6. 6oz Tilapia and 25 Almonds

Water is at a gallon but i will increase to 2 gallons soon. I also sip on Diet Mt. Dew to help me feel full. I have a HUGE appetite so i am constantly hungry and the carbonation help me feel full.

I think im gonna try this. I have been doing the diet the regular way for about 6 weeks now and have gotten really lean and still gained muscle. My weight on the scale hasnt really changed but bodyfat decreased from a good amount. I just got my bodyfat tested at 9% (trying to get down to 5%) and fat-loss is starting to low down as I get lower. I have upped my cardio to twice a day now aswell. Do you think doing the 3 off fat 1 on fat will cut me up faster?

[BigBoyAdd]

Who here has completed the diet:
How much fat do you think one person can lose in 12week run of this diet, I'm hoping for a 24/30 lb lose over the 12 weeks.

And would taking EC stack incress loses. I have the stack, but dont want to take it into I've tried everthings...

[BB2K]

Do you think doing the 3 off fat 1 on fat will cut me up faster?

If fat loss has stopped you can try the P/V P/F days. It kicked my fat burning up a notch.

Who here has completed the diet:
How much fat do you think one person can lose in 12week run of this diet, I'm hoping for a 24/30 lb lose over the 12 weeks.

And would taking EC stack incress loses. I have the stack, but dont want to take it into I've tried everthings...

No EC stack. No stims at all. There is no real completion to the diet, you can stay on it as long as you like. After my contest i plan to stay on the diet mon - fri and eat what i want on sat and sun.

[bicepguy3]

[QUOTE=BB2K;233727841]If fat loss has stopped you can try the P/V P/F days. It kicked my fat burning up a notch.

What kind of cycle do you suggest to start with the p/v p/f? Did you jump right into the 3 off fat 1 on?

[BB2K]

[QUOTE=bicepguy3;233788821]

If fat loss has stopped you can try the P/V P/F days. It kicked my fat burning up a notch.

What kind of cycle do you suggest to start with the p/v p/f? Did you jump right into the 3 off fat 1 on?

I was on the regular diet but my fat loss stalled at 10%, i was stuck at that percentage and i weighed 204lbs steadily. Now after jumping on the PV / PF days I am down to 197lbs and my bodfat is lowering more, gotta check it tomorrow.

[bicepguy3]

[QUOTE=BB2K;233825331]

I was on the regular diet but my fat loss stalled at 10%, i was stuck at that percentage and i weighed 204lbs steadily. Now after jumping on the PV / PF days I am down to 197lbs and my bodfat is lowering more, gotta check it tomorrow.

Did you jump right into the 3 pv 1 pf?

[BB2K]

[QUOTE=bicepguy3;233836441]

Did you jump right into the 3 pv 1 pf?

yes, there is no "transition phase" for it. As long as the fat is coming off you stay with the regular diet, if the fat loss stops then up the cardio,, if then it stops again go to the PV / PF days. I had to go with the PV/PF days because i screwed up earlier in my diet and now i am behind, so in order to get to my best shape by Nov 22nd i have to eat the PV/PF. if i hadnt screwed up i wouldnt be doing it.

[bicepguy3]

Ah I got you. Think is the scale really hasnt moved in the past 2-3 weeks and iv upped my cardio.

[BB2K]

Ah I got you. Think is the scale really hasnt moved in the past 2-3 weeks and iv upped my cardio.

dont concern yourself with the scale.. to hell with that damn thing. Go by how you look, how clothes fit etc.

[Stubbs928]

has anyone tried the offseason diet? I figure its for bulking but not sure


Q: what is the protein,carb and fat ratio for offseason
Dave Palumbo: 50% Protein, 25% fat, 25% carbs

bump to this again.

I was thinking of starting this mid-december and want to do my research now.


Will this be good enough for a clean bulk?

Would i follow the same diet but change around the macros?

Would i still need a carb up every week or cancel that altogether?

[jackson28]

bump to this again.

I was thinking of starting this mid-december and want to do my research now.


Will this be good enough for a clean bulk?

Would i follow the same diet but change around the macros?

Would i still need a carb up every week or cancel that altogether?

These are the macro that I found at MD.com and sample meals
1.5g protien, 1-1.5g carbs, and .75g fat

MEAL 1:
5 whole eggs (buy the OMEGA-3 EGGS they sell in the supermarket) with 1 cup of Cream of Rice or Oatmeal

MEAL 2: (pre-workout)
50g Whey Protein (try out my new whey protein isolate, ISOLYZE?it?s 27g protein per 30g scoop. That?s the highest yield possible). It tastes great too: http://speciesnutrition.com/productI...planation.html) with a liquid carbohydrate drink (such as WAXY MAIZE?I?ll be selling this in a few weeks under the name CARBOLYZE)-- try to get at least 50g carbs

MEAL 3: (post-workout)
50g Whey Protein with a liquid carbohydrate drink--try to get at least 50g carbs

MEAL 4:
?LEAN PROTEIN MEAL? ? pound (8oz) of chicken (or turkey or lean fish or shrimp) with ? cup cashew nuts (or almonds or walnuts) with 1 cup RICE (brown or white)

MEAL 5:
?FATTY PROTEIN MEAL? ? pound (8oz) of red meat (or salmon or swordfish) with a salad with 2 tablespoon of olive oil (or macadamia nut oil) and vinegar with 1 baked potato and/or yam

MEAL 6: Same as MEAL 3

MEAL 7: 5 whole eggs with ? cup grits or Oatmeal

MEAL 8: 50g whey with 1 ? tablespoons all natural Peanutbutter


As for the carb-up days, I am not because I did not see anything about that when you are on the mass diet.

[Stubbs928]

These are the macro that I found at MD.com and sample meals
1.5g protien, 1-1.5g carbs, and .75g fat

MEAL 1:
5 whole eggs (buy the OMEGA-3 EGGS they sell in the supermarket) with 1 cup of Cream of Rice or Oatmeal

MEAL 2: (pre-workout)
50g Whey Protein (try out my new whey protein isolate, ISOLYZE?it?s 27g protein per 30g scoop. That?s the highest yield possible). It tastes great too: http://speciesnutrition.com/productI...planation.html) with a liquid carbohydrate drink (such as WAXY MAIZE?I?ll be selling this in a few weeks under the name CARBOLYZE)-- try to get at least 50g carbs

MEAL 3: (post-workout)
50g Whey Protein with a liquid carbohydrate drink--try to get at least 50g carbs

MEAL 4:
?LEAN PROTEIN MEAL? ? pound (8oz) of chicken (or turkey or lean fish or shrimp) with ? cup cashew nuts (or almonds or walnuts) with 1 cup RICE (brown or white)

MEAL 5:
?FATTY PROTEIN MEAL? ? pound (8oz) of red meat (or salmon or swordfish) with a salad with 2 tablespoon of olive oil (or macadamia nut oil) and vinegar with 1 baked potato and/or yam

MEAL 6: Same as MEAL 3

MEAL 7: 5 whole eggs with ? cup grits or Oatmeal

MEAL 8: 50g whey with 1 ? tablespoons all natural Peanutbutter


As for the carb-up days, I am not because I did not see anything about that when you are on the mass diet.

where exactly did you get this? Those macros seem off from the first post. but might give this a try

[jackson28]

where exactly did you get this? Those macros seem off from the first post. but might give this a try

Those macros are not the cutting diet. Since you mentioned clean bulk in your previous post, I looked it up and found it on Dave Palumbo's thread at musculardevelopment.com.

[BigBoyAdd]

Whats the most I can lose over 12weeks on this diet, do we still subscribe to the 1.5-2lb a week loss or could I be seeing more.

[GApump]

Loving the first few weeks on the diet, I really hate that I'm going to have to deviate a bit in the upcoming weeks due to some work commitments. I'm just going to try to stay as close as possible to the diet and then get right back on when I get back home.

So far through a few weeks I've dropped a few pounds, leaned out visibly and have kept pretty good energy. I bought some keto sticks and i'm testing out in the moderate range, which I guess is normal b/c I've been on the diet to a T thus far.

[kirchner925]

Loving the first few weeks on the diet, I really hate that I'm going to have to deviate a bit in the upcoming weeks due to some work commitments. I'm just going to try to stay as close as possible to the diet and then get right back on when I get back home.

So far through a few weeks I've dropped a few pounds, leaned out visibly and have kept pretty good energy. I bought some keto sticks and i'm testing out in the moderate range, which I guess is normal b/c I've been on the diet to a T thus far.

you are in the right range, this diet shouldn't get you deep in keto.

[liv2bfit]

im currently following this diet but i have one problem. im in the army and we do pt every morning and we run 5 miles on monday, 6-7 miles wednesday, and 10 miles on friday. its all usually a fairly fast pace. im afraid this will put me in a bad situation as far as muscle sparring goes. is this diet just not fit for my lifestyle or is there something i could do to help combat catabolism?

[protein_king]

if its low intensity, the longer the better.
if your heart rate is above 120 throuhout cardio on this diet you can kiss your muscle goodbye !

[liv2bfit]

if its low intensity, the longer the better.
if your heart rate is above 120 throuhout cardio on this diet you can kiss your muscle goodbye !

its def not low intensity so do i have any options or just give up this diet

[kirchner925]

its def not low intensity so do i have any options or just give up this diet

I wouldn't do this diet if i was you, high intensity uses carbs and you don't want your body to break down any muscle to supply the bodies needs.

[liv2bfit]

I wouldn't do this diet if i was you, high intensity uses carbs and you don't want your body to break down any muscle to supply the bodies needs.

ya thats what i was thinking. too bad cuz i enjoy this diet. i may just continue to eat this way but have 1/2 cup oats before PT.

[Bodom X]

What if I have been doing high intensity for a long time, but if I switch to this diet and need to do low, would my cardio be less efficient?

[ngu]

I just started this diet today and am getting through this thread but theres tooo many pages. I have 3 questions:

1 - isnt this way too much cholestorol with all the egg yolks (even the o3's)?
2 - can i add another green salad or a half a cup of broccoli with meal 2 and still be ok? I still wanna get enough portions of f&v.
3 - how big is the salad allowed to be? and can i get a few ideas as to what is allowed in the salad?

[Mtawali]

I have a few questions:


5. Where can I find Mac Oil?

Look for the link I posted, about 2 pages back.

[protein_king]

shouldnt worry to much about cholesterol. Just make sure they are omega 3's.
dave quotes 5 eggs for 200lb male so people under this weight could stick to 4 yolks.
Suppose could cut back abit on the yolk, but need to bump up the egg whites! as many as you can neck ... that what i do anyway haha

[ccchance22]

excellent layout for you...I can def use that and modifity it for myself. I've been using HIT training to lose "fat" not realizing that it burns carbs

[ngu]

any tips on what the salad can/cannot contain?

also, roughly how many grams is half a cup of nuts?

[sloboda]

I dont have the time right now to read every post but has someone put up a modified diet for around 170-200lbs?