Outline of Dave Palumbo's Diet For Cutting

[dthomp]

I have like 40 heheh. hopefully 4 more months maxxxxxx

I am ~240 right now from 295

Yeah I'm at 178. Goal is to get to 170, which is ~14% BF. Then gonna do the first actual bulk of my life up to either 195-200 depending on time frame then cut back down for summer.

[Rookie_Mistake]

hey guys, got some results of a blood test and my cholesterol is about 7..and it was 5...
what do you guys think?

[ChicagoCubz]

Definitions of opinion on the Web:
A thought that a person has formed about a topic or issue

Everything I want to eat during the week is crammed into a 4 hour period.

I have been on this diet for 5 months and have NEVER cheated or given in to temptation.
My results are more than I could ask for even with no cardio.
What I do works and I plan on continuing my methods until they no longer get me -2lbs per month.

I cannot eat that much food so I kind of get sick when I eat a lot and drink a lot.

Umm...yeah cool. I said it didn't sound fun to me, not that you shouldn't do it...

No need to get all pissy.

[Goon44]

Umm...yeah cool. I said it didn't sound fun to me, not that you shouldn't do it...

No need to get all pissy.

I was a huge grouch last night cuz i gorged myself till i felt like puking.

[ImmieV]

The premise of the diet is high protein (about 1- 1 1/2 gram per pound), moderate fat (about 1/2 g per lb) and low low carbs (no direct sources of carbs). During this diet, the brain goes into ketosis (it uses ketone bodies for energy-- fats) and thus the energy requirements by the body can almost all be supplied by fats (which you'll be taking in plenty of). The only activity that uses carbs will be the weight workout which may use 40grams per workout. You will get these 40g indirectly through the foods you'll be eating. As a backup, the cheat meal you'll be having once per week will provide a storehouse of glycogen (glucose) in case of emergency. So, you see, very little gluconeogenesis in the liver will be occurring. If we keep cortisol low (by
restricting STIMULANTS) we'll ensure that muscle is spared!

HAVE YOUR CHEAT MEAL ON THE SAME DAY EVERY WEEK, last meal of the
day so you dont cheat again.

Fiber helps burn fat! Everyone should take fiber 2x per day. Fiber actually helps increase the absorption of calcium.
When following my diet plan (which includes getting your brain into ketosis), there can be NO starchy carbs eaten!



For a 200lb man:

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

For a 250lb+ man:
Meal 1 6 whole Omega-3 eggs
Meal 2 8oz chicken with 1/2 cup raw almonds
Meal 3 50g whey with 2 tablespoons all natural peanutbutter
Meal 4 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil
Meal 5 50 g whey with 2 tablespoon PB
Meal 6 6 whole eggs

Remember, it takes 3-4 days to get into a strong ketosis where your brain is using ketone bodies (fats), instead of carbs, for energy. Be patient.

Many times I'll switch to an alternatiing diet where one day it will be protein/fat......then another protein/vegetables (very little fat). The great thing about the body and fat is that ESSENTIAL FATTY ACIDS can be stored in the muscle for several days, up to 2 weeks......therefore, once an adequate storehouse of Essential Fats are built up, the body can be "tortured" a little and it still won't give up muscle (that's assuming you're still taking in adequate protein. Protein can't be stored).

1oz almonds equals 6g carbs (2 of those grams are fiber) and 2oz equals 12g of carbs.

With the beef meal (any fatty protein meal), you should have the green salad with 1 tablespoon of Olive or Mac oil INSTEAD of the nuts. Only eat the nuts with the LEAN PROTEIN MEAL (chicken, turkey, lean fish)

The best fat sources come from the essential fatty acids-- Omega-6 and Omega-3's. Most of us get plenty of Omega-6s from cooking oils, ect..........however the Omega-3's are harder to get. I recommend WHOLE OMEGA-3 EGGS, FaTTY FISHS like SALMON and SWORDFISH and TUNA and MACKEREL, ALMONDS and WALNUTS have some OMEGA-3's (as well as OMEGA-6s). ANother great fat source is MONOUNSATURATES such as EXTRA VIRGIN OLIVE OIL and MACADAMIA NUT OIL.....they aren't essential but they are great for the metabolism (great source of energy) and they are extremely good for your heart.

You're not getting any indirect sources of carbs (just from the 1 spoonful of PB.... you may want to have at least one 1/3cup nuts meal. Remember, Olive or Macadamia nut oil is predominantly a MONOUNSATURATED FAT (good for the heart, but not essential)........ the nuts, and fish oil have the essential fats in them. Also, with regard to FLAX SEED OIL, the OMEGA-3 Fatty Acids found in them (alpha-linolenic acid) has a very poor conversion to DHA and EPA (Essential Omega-3 intermediates) in the HUMAN........therefore, you're much better off taking in FISH OILS (that already contain DHA/EPA) than FLAX SEED OIL.

Once fat loss slows, I always increase cardio first, then I increase the amount of fat burners (clen, cytomel, lipolyze).........After those other methods are exhausted, only then, do I play with the diet.

Always eat BEFORE lifting........never BETWEEN lifting and cardio.
Artificial Sweetners:
The artificial sweetener itself (eg. aspartame, sucralose) wont cause a problem. It's what some companies complex it with. For example, EQUAL and SPLENDA combine their aspartame and sucrolose with 1g of maltodextrin........whereas, in diet drinks, they don't do that. So, diet drinks are okay, SPLENDA and EQUAL must be used in moderation (STEVIA BALANCE is fine though since they use inulin fiber instead of maltodextrin

Forget using:
-MCT's are a waste when you're dieting. If you're gonna use FATS for an energy source, they might as well serve a function in the body. MCTs are useless. They can only serve as a source of energy!
-Arginine is not going to do anything. It will DO something; just not dramatic.

Cardio:
CARDIO should be performed at a low intensity (under 120bpm heartrate). This will ensure that you use FAT as a fuelsource since as your heartrate increase, carbohydrates begin to become the preferred fuel of choice for the body. When on a low carb diet, you're body will break down muscle and turn that into carbs. Remember, Fat CANNOT be changed into carbs. Therefore, for bodybuilding, the rule of cardio should be LONG DURATION, LOW INTENSITY

never do less than 20 min per session

The BOTTOM LINE is that low intensity cardio (while you might need more of it) ensures that fat is utilized and muscle is spared (especially while on my high protein/moderate fat/low carb diety).

Do you feel the treadmill is better for cardio, or is the bike(stationary or recumbent) just as good? As long as the intensity is LOW, it doesn't matter which piece of equipment you use

Q&A:
Q: Is gluconeogenesis inevitable in your diet?
Dave Palumbo: NO

Q: If so do I need to consume more than 1.5 grams of protein per lb of LBM so as not to lose muscle?
Dave Palumbo: The fat spares the protein....when the brain is in ketosis, the carbohydrate requirements are very very low.

Q: How much (percentage) of my protein intake would be turned into glucose (gluconeogenesis)?
Dave Palumbo: Very little (maybe 10%)

Q: What do you think of submersion in cold water as a means of burning bodyfat (thermogenesis)?
Dave Palumbo: HOCUS POKUS!

Q: How about drinking lots of cold water (I think this was even suggested by Elligton Darden) to help lose bodyfat?
Dave Palumbo: RIDICULOUS

Q: Do you think drinking lots of Green Tea is beneficial to fat loss?
Dave Palumbo: Somewhat helpful.

Q: How much is the ideal dosage of Omega 3 for a 220 lb. individual ?
Dave Palumbo: Try to take in about 9g per day

Q: How many Tbs of peanut butter could I have instead of 1/2 cup of cashewnuts?
Dave Palumbo: 2 tablespoons, two tablespoons of Peanut Butter contains 190 calories and 16 grams of fat (so 1.5 tablespoon equals about 12 grams fat) ...whereas......... 2oz (1/3 cup) almonds (about 40 almonds) = 12g fat

Q: I want to add that if I cant find the omega eggs here locally. Can I use international egg whites and just take an omega supplement?
Dave Palumbo: You can get away with 5 whole eggs (regular ones) once a day........not a big deal. You'll be burning up all that fat anyway.

Q: Whats the max cups # of coffee ( no sugar ) can consume on Dave's diet ?
Dave Palumbo: Try to limit to 2 cups per day.......I realize that towards the end of the diet you may need more to help you get through the day.

Q: If you cook tilapia in macadamon nut oil?do you coun't the oil as your fat for that meal! Depends how much you use.
Dave Palumbo: If you just grease the pan with it, no!

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

Q: and the ratio for contest prep.
Dave Palumbo:60% protein, 30% fat, 10% carbs

I am thinking about utilizing this diet for the next 12 weeks. I was hoping add french cut green beans to one of my meals. Would that be ok?

[Goon44]

I am thinking about utilizing this diet for the next 12 weeks. I was hoping add french cut green beans to one of my meals. Would that be ok?

yes sir

watch carbs and sugars tho

[scrmnws6]

Just trying to clarify something really quick... all food portions are to be measured off of LBM, NOT your current weight. Is that correct?

I thought I recalled reading that once last time I was on this diet.

[ASK.]

Just trying to clarify something really quick... all food portions are to be measured off of LBM, NOT your current weight. Is that correct?

I thought I recalled reading that once last time I was on this diet.

Correct. All measurements by LBM.

[ALANTAYLOR]

Hey,

Can anyone tell me what is eaten on the Pro/Veg days??

I am assuming only chicken breast, protein shake, brocolli/salad??/

[ASK.]

Hey,

Can anyone tell me what is eaten on the Pro/Veg days??

I am assuming only chicken breast, protein shake, brocolli/salad??/

Instead of the FAT part of the meal, which are the Almonds and Red Meat; replace the FAT with SALAD. The meat of course is going to be a lean meat: turkey, chicken breast, tuna, etc.

[ste247]

Just trying to clarify something really quick... all food portions are to be measured off of LBM, NOT your current weight. Is that correct?

I thought I recalled reading that once last time I was on this diet.

if you read all 1 million pages on this thread then you will see it started off with bodyweight then changed to lbm, i allways do by my atchual bodyweight.....as it dosnt say anywere on the outline on the fist page about it been lbm.....but i suppose its upto you imo i dont think it makes that much of a differance.....

[ALANTAYLOR]

if you read all 1 million pages on this thread then you will see it started off with bodyweight then changed to lbm, i allways do by my atchual bodyweight.....as it dosnt say anywere on the outline on the fist page about it been lbm.....but i suppose its upto you imo i dont think it makes that much of a differance.....

Hey,

On the Pro/Veg days I am eating 3oz/Broccoli with my 1st/3rd/5th meals and 1.5 cups of spinach with the 2nd/4th...

Are there any other greens that could be eaten? Also what can you put on the greens? LOL... broccoli I can handle straight but Spinach is a bit tougher.

[illninofan21]

I'll definitely consider this as an option for my cutting diets.

As of now, I'm doing a more balanced fat-loss diet for a few weeks (give me some time to study up on Keto) and to see if it works. If that doesn't work all that well, then I'll hop on Keto, and if I find no success there, I'll try this diet.

I'm 15.5%(ish) body fat and I'm only after 20lbs. fat that's all I ask.

[surefooted]

I'm in week four and wanted to check my macros.

2349 cals
121 fat
278 protein

47/48/5

does this look ok?

I'm 6'1 278lbs with 25%ish bf.

[jack90]

fuuuuuuuuuuuuuuuuuuuuuuuu,

definetly not in ketosis anymore. accidently bought the wrong stuff at the store and got something filled with carbs. so ive probably been out of it for a week lol. my cals were probably the same tho as i still lost weight

ill probably just stop my cut and start bulking again. fcuk.

my question is, do you think it matters that i was out of ketosis when i had my cheat?

[surefooted]

fuuuuuuuuuuuuuuuuuuuuuuuu,

definetly not in ketosis anymore. accidently bought the wrong stuff at the store and got something filled with carbs. so ive probably been out of it for a week lol. my cals were probably the same tho as i still lost weight

ill probably just stop my cut and start bulking again. fcuk.

my question is, do you think it matters that i was out of ketosis when i had my cheat?

Regardless, just pick back up and start again. Tomorrow is a new day. You have identified the issue, correct it and move on.

[DopeEfX]

Hey,

On the Pro/Veg days I am eating 3oz/Broccoli with my 1st/3rd/5th meals and 1.5 cups of spinach with the 2nd/4th...

Are there any other greens that could be eaten? Also what can you put on the greens? LOL... broccoli I can handle straight but Spinach is a bit tougher.

Garlic on greens is great, or some franks red hot and some seasalt or mustard.

asparagus, broccoli, broccoli rab, spinach, lettuce, kale, collard greens, endives, green cabbage, bok choy, fennel, escarole... many to choose from

[DopeEfX]

I'm in week four and wanted to check my macros.

2349 cals
121 fat
278 protein

47/48/5

does this look ok?

I'm 6'1 278lbs with 25%ish bf.

208.5lbm

for protein = 208.5 x 1.5
for fat = 208.5 x .6

[ALANTAYLOR]

Garlic on greens is great, or some franks red hot and some seasalt or mustard.

asparagus, broccoli, broccoli rab, spinach, lettuce, kale, collard greens, endives, green cabbage, bok choy, fennel, escarole... many to choose from

Thanks DopeEfX!

Will give that a try! Spinach plain is killing me!

[Amir689]

instead of the eggs can i just eat a fish and a red meat meal in the same day?

[scrmnws6]

Im thinking about creating a word document of all the questions that have been asked. Im looking at this thread with 40 replies per page, and this reply will be on page 222. There is NO way that one is able to sort through this much info.

I've honestly read every single page though... started in June when I first started this diet and still reading today on the new posts.

[Goon44]

ive read it all. I was thinking it is time for a FAQ post too. Blitz was writing one but never posted it.

[surefooted]

208.5lbm

for protein = 208.5 x 1.5
for fat = 208.5 x .6

I'm pretty close. Another 2 scoops of isopure will give me 50g of protein. Should I take that as a 7th meal or split it throughout the day?

[Goon44]

I'm pretty close. Another 2 scoops of isopure will give me 50g of protein. Should I take that as a 7th meal or split it throughout the day?

not sure how your layout is but I would just add 1 scoop per shake meal.

[DopeEfX]

instead of the eggs can i just eat a fish and a red meat meal in the same day?

I'd switch it up with a lean protein with a fat. like chicken and almonds, or a shake with pb. its up to you though, its all a matter of preference.

[DopeEfX]

I'm pretty close. Another 2 scoops of isopure will give me 50g of protein. Should I take that as a 7th meal or split it throughout the day?

Spread it evenly throughout your meals. Doesn't have to be protein powder you can have actual food Just eat more of the food to reach your protein requirement

[surefooted]

not sure how your layout is but I would just add 1 scoop per shake meal.

I already take 50g at those times. Isn't 75g of protein too much at once? If so, what about a scoop at each egg meal?

Thanks for the help BTW.

[Goon44]

I already take 50g at those times. Isn't 75g of protein too much at once? If so, what about a scoop at each egg meal?

Thanks for the help BTW.

make all meals hit 50g protein and youll be all set. 50x6 meals = 300g per day

[surefooted]

Spread it evenly throughout your meals. Doesn't have to be protein powder you can have actual food Just eat more of the food to reach your protein requirement

make all meals hit 50g protein and youll be all set. 50x6 meals = 300g per day

Thanks

[ste247]

Hey,

On the Pro/Veg days I am eating 3oz/Broccoli with my 1st/3rd/5th meals and 1.5 cups of spinach with the 2nd/4th...

Are there any other greens that could be eaten? Also what can you put on the greens? LOL... broccoli I can handle straight but Spinach is a bit tougher.

why are you doing pro veg days, iam not meaning to be rude, did you stop burning fat, have you added a fat burner and uped the cardio, pro/veg days are the last resort and should only be used when all you other option have been used....if your doing them before using all ye other options then you risk losing some serious muscle.........

Garlic on greens is great, or some franks red hot and some seasalt or mustard.

asparagus, broccoli, broccoli rab, spinach, lettuce, kale, collard greens, endives, green cabbage, bok choy, fennel, escarole... many to choose from

this

instead of the eggs can i just eat a fish and a red meat meal in the same day?

yes but sub the fat that you will lose form the egg yolks with another form of fat.....ie...pb ,almonds, evvo