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Outline of Dave Palumbo's Diet For Cutting - Apr. 15 2008 13:32:10
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222orange
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What do people make of this, i think im going to try one similiar to this (replacing the whey with tuna), as im still feeling and looking bloated and want to really get this fat off as its getting closer to summer and my progress is pretty slow.
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
_____________________________
My Journel with pics(just started BB'ing):)http://www.muscletalk.co.uk/m_1383115/mpage_1/key_/tm.htm#1383115
1 Year bulk finished, 10 1/12 to 13 1/2 stone. Now cutting.
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RE: Outline of Dave Palumbo's Diet For Cutting - Apr. 15 2008 13:45:43
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222orange
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lol, no, but its a keto diet he has put together for people to use/adapt, not what he specificaly (sp?) ate.
You no like?
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My Journel with pics(just started BB'ing):)http://www.muscletalk.co.uk/m_1383115/mpage_1/key_/tm.htm#1383115
1 Year bulk finished, 10 1/12 to 13 1/2 stone. Now cutting.
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RE: Outline of Dave Palumbo's Diet For Cutting - Apr. 15 2008 13:51:44
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222orange
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Joined: Sep. 24 2006
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Hmm, well i just want shed this fat, i've lost 11lbs over 3-4 months and it just seems so slow, i've dropped some bf% but my bloat is still here and its doing my head in.
I guess im nearly using the same approach but just fuelling weights with carbs before and after and also having carbs for breakfest after SS CV.
_____________________________
My Journel with pics(just started BB'ing):)http://www.muscletalk.co.uk/m_1383115/mpage_1/key_/tm.htm#1383115
1 Year bulk finished, 10 1/12 to 13 1/2 stone. Now cutting.
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RE: Outline of Dave Palumbo's Diet For Cutting - Apr. 15 2008 13:54:37
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OxAntxO
Posts: 193
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For a start, he thinks there will be enough carbs in that diet to fuel weight training? I'm not so sure. A good addition (for the non-assisted lifter) might be a small amount of targetted slow carbs an hour before training. This at least level off blood glucos and provide enough energy to lift the weights. Otherwise, risk catabolism.
I thought the 'drinking very cold water' had now been proven as a way to burn additional calories (~100 day)? Am I wrong?
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RE: Outline of Dave Palumbo's Diet For Cutting - Apr. 15 2008 14:15:44
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222orange
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Well i'll keep it here rather than creating a new thread;
Training Days; (Mon,Wed,Fri)
35-45 mins SSCV
M1: 40g oats, 40g whey, 500mg Vit C, 1000mg Fish oil, 1 multi vit
M2: 2 Slices Hovis Whole Gain bread, 10 slices wafer thin chicken (around 19g of P), 30g Mixed nuts, 1 Apple
M3: 1x 130g Tin of Tuna, 1 slice wholegrain bread, 30g Whole Earth PB, 70g of natural oats, 1 banana
Train 45mins-1hour
PWO 40g Whey
M4: 80g Brown pasta, large chicken breast, lage portion of Brocholi
M5: 30g brown rice, 2 whole eggs, 2 whites, 20g chedder cheese, 10-15g of sliced ham
M6: 1 tin of tuna, 20g chedder cheese
Non-training days;(Tue,Thu,Sat rest on Sun)
Either SS CV @ 40mins 110120bpm or HIIT mid-day.
M1: 40g oats, 40g whey, 500mg Vit C, 1000mg Fish oil, 1 multi vit
M2: 2 Slices Hovis Whole Gain bread, 10 slices wafer thin chicken (around 19g of P), 30g Mixed nuts, 1 Apple
HIIT cardio, Hill sprints for around 10-12mins
M3: 50g brown rice slices whole grain bread, 2 whole eggs, 2 whites, 20g chedder cheese, 10-15g of sliced ham
M4: 1 tin of tuna, 20g chedder cheese, apple
M5: 1 chicken breast, large portion brochli, 20g mixed nuts
M6: 1 tin of tuna, 20g chedder cheese, apple
_____________________________
My Journel with pics(just started BB'ing):)http://www.muscletalk.co.uk/m_1383115/mpage_1/key_/tm.htm#1383115
1 Year bulk finished, 10 1/12 to 13 1/2 stone. Now cutting.
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RE: Outline of Dave Palumbo's Diet For Cutting - Apr. 15 2008 14:28:02
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222orange
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Joined: Sep. 24 2006
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quote:
ORIGINAL: theiopener
Too much carbs in general and not enough Omega 3 in the diet
M2, and M5 drop the carbs
M3 drop the banana and the oats. Add the banana into your breakfast (m1)
take 8 Omega 3 caps
on nontraining days have carbs for breakfast and precardio and thats it
Ok cool, i was going to buy the high strength caps from zip-vit si will do that asap.
I was just worried about dropping to many carbs and going catabolic, i naturaly have a high metabilsm.
_____________________________
My Journel with pics(just started BB'ing):)http://www.muscletalk.co.uk/m_1383115/mpage_1/key_/tm.htm#1383115
1 Year bulk finished, 10 1/12 to 13 1/2 stone. Now cutting.
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RE: Outline of Dave Palumbo's Diet For Cutting - Apr. 18 2008 1:13:36
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jw8725
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can I ask where u got Dave's diet recommendation from like?
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RE: Outline of Dave Palumbo's Diet For Cutting - Apr. 18 2008 4:48:53
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california dreaming
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This is very close to a diet I am currently on, however I have been getting up early morning & lifting on a empty stomach which has helped me.
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