Outline of Dave Palumbo's Diet For Cutting

**jipp** · 03-26-2009, 08:10 AM

Originally Posted by Dolfan_714

There has to be some sorta guidline according to age right?

isn't it between 60-70% output?

not necissarily, just make sure your under 120 bpm. It insures your doing LISS and using fat your primary fuel source.

**Dolfan_714** · 03-26-2009, 08:25 AM

Originally Posted by jipp

not necissarily, just make sure your under 120 bpm. It insures your doing LISS and using fat your primary fuel source.

okay, but I really don't see how that number would apply to a 55yr old man vs a 20 year old man.

am I wrong on this or is the fat burning zone 60-70%...

**HairyScandinavian** · 03-26-2009, 09:49 AM

Originally Posted by Dolfan_714

So what's the final verdict here fellers is it 14 days or 21 days?

14 days

Originally Posted by PaytonsBears

and yea when can i have my cheat?! whos right? Im on team Carr

14 days, end of week 2.

**Dolfan_714** · 03-26-2009, 09:51 AM

Originally Posted by justletmein

14 days

14 days, end of week 2.

Well I'm convinced!

**PaytonsBears** · 03-26-2009, 10:15 AM

Quick q? does pwo cardio cancel out a shake directly after your lift?

dave says never eat between lifting and cardio.

**HairyScandinavian** · 03-26-2009, 10:16 AM

Originally Posted by PaytonsBears

Quick q? does pwo cardio cancel out a shake directly after your lift?

dave says never eat between lifting and cardio.

Not sure I follow your question, but the shake would come after the cardio if that's what you're asking.

**burke** · 03-26-2009, 10:19 AM

Just a hypothetical question for my own amusement and for a possible real life situation...

Say someone was on this diet long enough to develop a strong state of ketosis... say 4 weeks. Then one day this person goes to some 4th of july cookout and stuffs face and drinks booze all day. How long do you think would it take for this person to get back in to ketosis if they continued the diet to a T the next day?

**dmbphan041** · 03-26-2009, 10:23 AM

with the number of eggs in the first meal isnt there a concern of high cholesterol?

**HairyScandinavian** · 03-26-2009, 10:25 AM

Originally Posted by burke

Just a hypothetical question for my own amusement and for a possible real life situation...

Say someone was on this diet long enough to develop a strong state of ketosis... say 4 weeks. Then one day this person goes to some 4th of july cookout and stuffs face and drinks booze all day. How long do you think would it take for this person to get back in to ketosis if they continued the diet to a T the next day?

Depends on the person probably, but if you use it as a cheat meal you should be back in the next day. All day cheat a couple days maybe?

Originally Posted by dmbphan041

with the number of eggs in the first meal isnt there a concern of high cholesterol?

No

**Kareem15** · 03-26-2009, 11:02 AM

Originally Posted by Dolfan_714

For my fatty meat meal I use 96% lean ground beef mixed in with a can of green beans, 1 tbspn olive oil and loads of hot sauce... goes down easy!

even though they say sugar free, most aren't carb free. some have 1 to 2 carbs per stick/mint. I would limit it to 1 or 2 sticks at the most if you must chew gum.

everybody is different. But I would say 7-14 days at the most. stick with it, trust me your body will adapt... I was shocked how mine did and how no clue I would put up so much weight without carbs

So what's the final verdict here fellers is it 14 days or 21 days?

Ok thanks man, but can someone please inform me about which fat burner to use? I've been on this diet for exactly 6 weeks today, and I've lost a decent amount of weight but i'm starting to stall so i want to introduce a fat i know it can't be one with stimulants, but a lot of them have caffeine, which is a stimulant. Which ones are acceptable on this diet?

**Dolfan_714** · 03-26-2009, 11:08 AM

Originally Posted by burke

Just a hypothetical question for my own amusement and for a possible real life situation...

Say someone was on this diet long enough to develop a strong state of ketosis... say 4 weeks. Then one day this person goes to some 4th of july cookout and stuffs face and drinks booze all day. How long do you think would it take for this person to get back in to ketosis if they continued the diet to a T the next day?

enjoy your fourth of july! I would go another 14 days without a cheat after it though just to safe. again this is just my opnion.

**drmmrRT** · 03-26-2009, 11:30 AM

14 days? thank god. im already dreaming of my first cheat meal. before this diet i ate probably 3500 calories consistantly. mostly protien and carbs haha. so i guess pouring ****loads of seasoning or carb free sauce on red meat or chicken is ok? if im asking to many questions just tell me to stfu lol

**HairyScandinavian** · 03-26-2009, 11:35 AM

Originally Posted by drmmrRT

so i guess pouring ****loads of seasoning or carb free sauce on red meat or chicken is ok? if im asking to many questions just tell me to stfu lol

Why would you want to ruin perfectly good meat like that?

**iliveinjersey** · 03-26-2009, 11:37 AM

Hey guys. question so far i have had
2 whole eggs 5 whites for breakfast
griled chicken and 1 oz almonds with lettuce
what should my next meal be? Reason i ask is i plan on working out around 5:15 i wanna eat a 4:15 any thoughts?

**drmmrRT** · 03-26-2009, 11:49 AM

Originally Posted by justletmein

Why would you want to ruin perfectly good meat like that?

it has no taste if you dont haha.

**Analyst** · 03-26-2009, 12:12 PM

Originally Posted by Dolfan_714

okay, but I really don't see how that number would apply to a 55yr old man vs a 20 year old man.

am I wrong on this or is the fat burning zone 60-70%...

I wear a heart rate monitor when I run. I can tell you the same amount of effort gets you different heart rates on different days, or even over the course of a single workout ("cardiac creep") depending upon hydration and other factors. Heart rate doesn't have a 1-1 relationship with effort, nor is it consistent.

And no, 60-70% of max heart rate (or heart rate reserve, taking into account both max and resting heart rate) doesn't correspond to a fixed number for everyone (it doesn't even correspond well to a given zone). Maximum heart rate has a huge range even across people of the same age, depending upon fitness level, genetics and other factors. My max heart rate for my age, according to the amazingly inaccurate "220-age" formula, should be 180. In fact, it's at least 190. So 60-70% of max heart rate, or any other percentage indicating effort, doesn't equal one set of numbers for everyone.

Also, some people simply have fast heart rates, especially when they're not that used to cardio, and they'll top 120 bpm with a minimum of effort.

I keep track of heart rate because I can see over time how it has tended to peak lower for equal running speed, etc., and that gives me an idea that I'm getting in better shape. But I don't limit my effort by heart rate, even as a percentage of my own maximum -- it's just not a good indicator of what you're doing.

For what it's worth (not to contradict the op, just giving my own experience) I both run and lift weights. Typical cardio is running twice a week, one long run (>10k) and one tempo run (for speed, about 20 minutes). My heart rates for the tempo runs top out in the 180's, and by the time I'm done with the long runs it's in the 170's, after starting in the 150's. And I'm stronger than I've ever been on my lifts. YMMV.

My advice would be: if you want to do low-intensity cardio, walking will do it pretty much by definition, and don't worry about the heart rate.

**HairyScandinavian** · 03-26-2009, 12:37 PM

Originally Posted by drmmrRT

it has no taste if you dont haha.

You must be doing in wrong.

If you get good quality red meat (ie not at wal-mart) you can almost grill it with nothing at all (by grill it I mean on the PIT with charcoal/mesquite or hickory). I marinate chicken breasts in Allegro Hickory for 45 mins, stuff is powerful so not too long. I'm not sure if there are any carbs in it, but it all cooks off because it's thin and leaves the flavor behind anyway. My wife eats mostly all the same foods so you should see me on Sundays, I do about 12 lbs of chicken breasts and about 4-6 lbs of red meat for the whole week. Damn in-laws caught on and always start showing up randomly on Sundays now.

**iliveinjersey** · 03-26-2009, 12:38 PM

can any1 help me with my question stated above??

**HairyScandinavian** · 03-26-2009, 12:39 PM

Originally Posted by iliveinjersey

can any1 help me with my question stated above??

No sorry, read the first damn post in the thread.

**Dolfan_714** · 03-26-2009, 12:41 PM

Originally Posted by iliveinjersey

can any1 help me with my question stated above??

Originally Posted by justletmein

No sorry, read the first damn post in the thread.

exactly...

I mean not to be a jerk here kid but all the meals are enterchangable. just eat when scheduled. if you need to eat 7 or 8 times a day take all the food up and dived it into that many meals accordingly.

**PaytonsBears** · 03-26-2009, 12:41 PM

Ok just bought sugar free metamucil.

Serving Size 5.95 g or 1 rounded tsp
Calories 20
Carbs 5
Dietary Fiber 3g
Soluble Fiber 2g
Iron .5 mg
Potassium 35 mg

Now do i add these Carb macros to my daily intake? And how much Metamucil do i take per day?

thx

**iliveinjersey** · 03-26-2009, 12:42 PM

Originally Posted by Dolfan_714

exactly...

I mean not to be a jerk here kid but all the meals are enterchangable. just eat when scheduled. if you need to eat 7 or 8 times a day take all the food up and dived it into that many meals accordingly.

ok then thanks.

**jmstanton** · 03-26-2009, 01:18 PM

So kind of re-asking my question a couple pages back.

If my diet is pretty much 50/50 protein/fat + 30g carbs I should go in to ketosis and since I'm at a calorie deficit of 1k total on the day, I should be good to go, right?

**seala8** · 03-26-2009, 02:06 PM

i did this diet for 2 weeks, then i went to Florida. Just started back again on monday. Today after my workout (which was average) i feel like i got hit by a truck. I am not sure if i am eating enough. Gonna add in an extra shake with PB post workout cuz i started working again(construction) so i figure im burning more cals.

What i eat.
breakfast- 4 eggs, 4 whites scrambled
snack- chicken salad (8oz chicken, 1 tbs mayo)
repeat
repeat
workout
shake with natty PB (tbs)
london broil with salad (1tbs EVOO, vinegar)
shake with PB

what do you guys think, I am 6'3" 220 lbs. Also is it possible to be doing too much cardio while on Keto?

**bigbi21** · 03-26-2009, 04:03 PM

Originally Posted by PaytonsBears

Ok just bought sugar free metamucil.

Now do i add these Carb macros to my daily intake? And how much Metamucil do i take per day?

thx

dont bother adding them in (i didnt) and i took it three times a day! it helps with absorbing calcium (and you def dont want calcium deposits)!

**jipp** · 03-26-2009, 04:39 PM

Originally Posted by jmstanton

So kind of re-asking my question a couple pages back.

If my diet is pretty much 50/50 protein/fat + 30g carbs I should go in to ketosis and since I'm at a calorie deficit of 1k total on the day, I should be good to go, right?

Woah, 1k deficit? too much man.

**iliveinjersey** · 03-26-2009, 04:49 PM

I didnt c this but usually after my postworkout shake i would eat a solid meal like an hour after. On this diet how long after my 50g post workout shake do i have to wait to eat? 1 hour or more like 2-3 hours?

**jipp** · 03-26-2009, 05:27 PM

Originally Posted by iliveinjersey

I didnt c this but usually after my postworkout shake i would eat a solid meal like an hour after. On this diet how long after my 50g post workout shake do i have to wait to eat? 1 hour or more like 2-3 hours?

2.5-3hrs.

**Carloswithac** · 03-26-2009, 05:41 PM

Started on Sunday and I'm already down four pounds!

**PaytonsBears** · 03-26-2009, 05:42 PM

Originally Posted by Carloswithac

Started on Sunday and I'm already down four pounds!

Me too...sick!

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