Outline of Dave Palumbo's Diet For Cutting

[ste247]

I notice the increased hunger the following week, after a cheat. I think that is more down to the fact that your metabolism has been reved back up.

thanks m8 i didnt think of that lol anyway its going good just hope its enough to bring me in on time for my comp in 9 weeks

[lebron23]

Did a search on this thread, but no answer.

Is Apple Cider Vinegar okay in the mourning and at night?

[-DRENN-]

Is this diet good for someone who only wants to loose about 2-3%? Or would a different diet be a bit more better suiting.

[Ethan Carr]

Is this diet good for someone who only wants to loose about 2-3%? Or would a different diet be a bit more better suiting.

This diet will work great for you. Just make sure that you follow THIS diet completely for best results.

[-DRENN-]

This diet will work great for you. Just make sure that you follow THIS diet completely for best results.

How long would i plan on staying on this for?

[Ethan Carr]

How long would i plan on staying on this for?

I would say for about a month or so.

[PaytonsBears]

About Cheat meal:

Does your body bounce out of ketosis when you have the cheat meal and you have to get back into it afterwards? How does the cheatmeal effect Ketosis?

[lebron23]

I'm going to try this diet out in 10 days when I run out of food and make a Costco run. How does it look? Any changes I should make? Or move around any meals? Thanks.

MEAL 1

4 OMEGA-3 EGG, 4 EGG WHITE, multivitamin (Orange triad, 2/6),

MEAL 2

1 can of tuna, 1/4 cup almonds, 2 fish oil caps.

MEAL 3 (post workout)

2 SCOOPS OF ON 100% WHEY, 1 tablespoon of natty pb, multivitamin (Orange triad 4/6)

MEAL 4
8oz chicken breast, table spoon of Extra Virgin Olive Oil, 2 fish oil caps, Psyllium Husks Powder (4.5 dietary fiber)

MEAL 5
Atlantic Salmon (1 fillet = 20g fat, 37g protein), Psyllium Husks Powder (4.5 dietary fiber)

MEAL 6.

1 tablespoon of natty pb, 2 fish oil caps, 2 omega-3 eggs, 0.5 scoop on whey.

------------------------------------

Calories = 2185
Protein = 259.5g
Fat = 105.8g
Carbs = 38.5g

[HairyScandinavian]

is it ok, to be over 30 g of carbs?

im looking at the stats here and even if i follow this diet to a tee im still breaking 30

my whey is 3 carbs for every 25g of protein

meal 1= 0 carbs
meal 2= 9 carbs (6 for whey, 3 for 1 tablespoon PB)
meal 3= 7 carbs (in the cashews)
meal 4= 9 carbs
meal 5= 4-8 carbs (1 for salad dressing, 3 to 7 more for the salad)
meal 6= either 2 or 9 carbs

so my total is anywhere from 31 to 42..... would being 12 carbs over matter? would the fact that im 6'1'' and 240 lbs make a difference?

You're following the diet to a tee, yet you use a whey with 3g carbs/scoop and salad dressing?

[astrosfan]

ok well i started this diet on monday and instantly one thing i noticed was being tired throughout the day big time but around workout time i can always get myself pumped up thats not a problem but as far as today went i still felt the same and its the 5th day. should i give it a few more days or maybe im already in keto and dont know it?

[Ethan Carr]

About Cheat meal:

Does your body bounce out of ketosis when you have the cheat meal and you have to get back into it afterwards? How does the cheatmeal effect Ketosis?

You are getting around 300 carbs in that meal and around 50 a day will kick you out. What do you think? And yes it is supposed to kick you out.

I'm going to try this diet out in 10 days when I run out of food and make a Costco run. How does it look? Any changes I should make? Or move around any meals? Thanks.

MEAL 1

4 OMEGA-3 EGG, 4 EGG WHITE, multivitamin (Orange triad, 2/6),

MEAL 2

1 can of tuna, 1/4 cup almonds, 2 fish oil caps.

MEAL 3 (post workout)

2 SCOOPS OF ON 100% WHEY, 1 tablespoon of natty pb, multivitamin (Orange triad 4/6)

MEAL 4
8oz chicken breast, table spoon of Extra Virgin Olive Oil, 2 fish oil caps, Psyllium Husks Powder (4.5 dietary fiber)

MEAL 5
Atlantic Salmon (1 fillet = 20g fat, 37g protein), Psyllium Husks Powder (4.5 dietary fiber)

MEAL 6.

1 tablespoon of natty pb, 2 fish oil caps, 2 omega-3 eggs, 0.5 scoop on whey.

------------------------------------

Calories = 2185
Protein = 259.5g
Fat = 105.8g
Carbs = 38.5g

Looks great.

ok well i started this diet on monday and instantly one thing i noticed was being tired throughout the day big time but around workout time i can always get myself pumped up thats not a problem but as far as today went i still felt the same and its the 5th day. should i give it a few more days or maybe im already in keto and dont know it?

You answered your own question. Give it a week or 2 and you won't even notice the lack of carbs.

[Toshiya]

I would guess about 8%, but I honestly have never had it tested in my life, haha

My waist is at about a 28.5 right now. The only part of me with any apparent fat left is cheeks, lower abs, chest and back... those are the areas I foresee leaning out as time progresses with my clean bulk and round 2 of this cutting diet. My arms, legs, waist area are about as lean as they can (and probably) will get, unless I get to a disgustingly low bf%.

One main thing to note with my abs is I have only been doing ab exercises for ~3 weeks, prior to that I don't ever really remember doing anything for them. I think if I had worked on them more in the past, they would look even better.

The pro/veg and pro/fat diet version is simply unbelievable... in the 5 days I was on it, paired with 2 hours of cardio + lifting, the results were fast and VERY noticeable.

I think you should enjoy spring break, but then when you get back try and get the body-fat even lower! Like 6% ! LOL

[TripTastic]

For all the people looking for progress pics to see what this diet is all about, I will do my best with this post.

Basic breakdown:
I ran the diet for 7 weeks total (well a little less than 7 weeks). I started Monday, the following Sunday I slipped up and cheated, so I had to restart. From then out, I was on point for the remaining 6 weeks (the early cheat kind of put me behind). This last week I have been on Pro/Veg and Pro/Fat for 5 days.

-my cheat meals can be found in my posts in this thread, just search my username
-yes I drank on this diet, 1 time... on a cheat night.
-I took EC for 3 weeks (when needed, not religiously)
-I took fish oil, fiber, and multi as directed in post #1
-I lifted atleast 5 days a week
-weeks 1 and 2, I only did 30 minutes of cardio maybe 5 days a week MAX, then bumped up to 45-60 minutes week 4, usually fasted in the morning, sometimes post-workout if I couldn't wake up early. week 5-7, I have been doing anywhere from 1.5 to 2 hours, 7 days a week. I think I did 2.5 hours (1 hour morning faster, 30 mins at lunch + abs, 1 hours at night) maybe 2 nights this past week?
-I lift in the 6 rep range, for 4-5 sets of 4 to 5 exercises per bodypart

Other things to note:
-this is the first time I ever truly watched my diet, or trained consistently in my life (I have lifted on and off since I was 18, but never more than 3 or 4 days a week, and never longer than 1 or 2 months consistently without taking 1 or 2 months without doing anything). basically, I would start and make gains, then quit and lose those gains, then start again and work back to where I was before, and quit. I never progressed.
-I used to never cook, until this diet. In the 2 years since I have transferred to Ohio State, I don't remember cooking one time until this diet. I ate all fast food, and pick-up meals, which is ultimately what forced me into having to run this diet (bc my metabolism slowed down and it caught up with me a little)
-I have never done cardio in my life (past high school sports). yes, I am serious... I HATED cardio, but I love it now. I can't wait to do a clean bulk with HIIT 3 times a week post workout!


Before pics (this was me FULLY PUMPED after a chest workout right before I started the diet:


Midway- 4 weeks in (also after a chest workout, I think?), FULLY PUMPED. Was taken the day after a cheat meal, so muscle were "FULL":


After (flat in the muscles from the pro/veg and pro/fat for 5 days)... has just woken up, no pump. 1st one is with no food, 2nd two are after morning meal and arriving at work:




I'd say it was worth it, and I will def be running this cut again starting in May. After I get back from Panama City, I am going to do a 6 week CLEAN bulk with Size On+Superpump 250, then during May do 2 weeks normal Palumbo Diet, followed by 2 weeks Pro/Veg and Pro/Fat version.

I am leaving at 10pm EST for Spring Break tonight, but I will do my best to answer questions until then, although I will be running around all day, I will pop back in periodically.

Hope this helps some guys out! You get out what you put in!

Nice job duuuuuuuuuuuuuuuuuuuuuuuuude. I'm sitting beside your most beautiful roomate....she says you look fabulous. I have no comment as I am too insecure about my sexuality. j/k nice job. don't get too f*cked up when you are down there & ensure my roomate does not get arrested.

Later

[TanaGabrielle]

I am on day six of this diet and as of yesterday my energy levels have been through the roof even with 4 hrs/day of sleep the last few days (due to work). I don't know if this is normal but i can actually feel that my body temp has risen, i am guessing because of the boost in metabolism. I have been using a fiber supplement 2x a day but i feel that i need more fiber. Are you guys taking any fiber suplements and if so how much and how many times a day? Do the carbs in the fiber supplement count towards carb count?

Sometimes it takes several days for the fiber to "kick" in. If I were you I'd go for Dave's new fiber supp--FIBERLYZE. He designed it specifically for this diet with a pefect blend of soluble and insoluble fibers. If you cant do that, sugar free Metimucil or Konosyl will do.
I just bought the Fiberlyze ( Lemonade flavor myself yesterday...I'll let you know how it tastes!)

NO-- you do NOT count fiber carbs!

[TanaGabrielle]

Big ole props to McGillaHotty ( I mean McGillacutty lol) for his transformation above! Dude-- you deserve mad ASS on spring break for your efforts! LMAO...

Seriously-- you're a stickler, I can tell. You executed this diet perfectly and got your due results. Congrats.... Nice torso!

[TanaGabrielle]

Did a search on this thread, but no answer.

Is Apple Cider Vinegar okay in the mourning and at night?

Depends on how much. A few tablespoons should be fine.

[TanaGabrielle]

This woman gets it ^^ repped

Dave was instrumental in me understanding the hormonal response to food, carbs, etc. Dieting any other way is just plain CRAZY to me now that I "get it!

Repped back!

BTW-- sorry for the multiple posts...cant figure out how to quote several posts in one? Duh...

[HairyScandinavian]

Dave was instrumental in me understanding the hormonal response to food, carbs, etc. Dieting any other way is just plain CRAZY to me now that I "get it!

Repped back!

BTW-- sorry for the multiple posts...cant figure out how to quote several posts in one? Duh...

Click all the little " buttons in between the Quote & Quick buttons, then go down and click Reply and it'll line up all the quotes for you.

[PaytonsBears]

You are getting around 300 carbs in that meal and around 50 a day will kick you out. What do you think? And yes it is supposed to kick you out.

Maybe i wasnt specific enough Mr. Carr, what i thought is what i asked...Given the fact it takes at least 3-4 days to get into Ketosis on the front page, does it take another 3-4 days to get back in or is it much quicker?

[HairyScandinavian]

Maybe i wasnt specific enough Mr. Carr, what i thought is what i asked...Given the fact it takes at least 3-4 days to get into Ketosis on the front page, does it take another 3-4 days to get back in or is it much quicker?

Having one cheat meal you're supposed to be back into a state of ketosis the next morning. If you extend it or do a cheat day then yes it'll take longer.

[McMackin]

Im only 180 pounds as opposed to 200 pounds or 250 and im sure alot of you are in the same boat. What did you or do you recommend lowering your intake of in certain meals in order to suit that size as oppose to for a 200 or 250 pound man as was outlined on the front page.

[jipp]

Im only 180 pounds as opposed to 200 pounds or 250 and im sure alot of you are in the same boat. What did you or do you recommend lowering your intake of in certain meals in order to suit that size as oppose to for a 200 or 250 pound man as was outlined on the front page.

Protein= LBM x 1.5 Fats= LBM x .5 then adjust from there.

[thesilent1]

Protein= LBM x 1.5 Fats= LBM x .5 then adjust from there.

Is it LBM or all over weight; I am getting confused.

[ste247]

has anyone on here run this diet for a contest if so what were the results like and what methods did you use in the last week for carb up and coming in ultra dry thanks in advance all

[jipp]

Is it LBM or all over weight; I am getting confused.

i always recommend LBM and then you can add/reduce from there till you lose 1-2 lbs a week, you dont need to feed your fats lol. then just up your cardio when your fatloss stalls.

[bigmoe5067]

im two and a half days deep now. so tired, and for some reason extra sore as if i just took two weeks off and started lifting again. but the worst is im starving, i havent cheated at all but im so ****ing hungry (though i should expect that going from like 4500 cals to this)

when can i expect a) the extreme hunger pains b) soreness, and C) tiredness to vanish? shouldnt be more than 2 or 3 more days should it?

[Ethan Carr]

im two and a half days deep now. so tired, and for some reason extra sore as if i just took two weeks off and started lifting again. but the worst is im starving, i havent cheated at all but im so ****ing hungry (though i should expect that going from like 4500 cals to this)

when can i expect a) the extreme hunger pains b) soreness, and C) tiredness to vanish? shouldnt be more than 2 or 3 more days should it?

About a week or so in your won't even notice it.

[cheece2007]

how are everyone's strength gains reacting with this diet

[ste247]

how are everyone's strength gains reacting with this diet

my strength gains have not been affected by this diet if anything i can lift a bit more

[TanaGabrielle]

how are everyone's strength gains reacting with this diet

Yep--same here! I am going up in almost every lift and i KNOW I am putting LBM on...I can tell...especially in my legs ( which i don't want!) so i may have to scale back the leg workouts!