Dave Palumbo Keto Diet Questions - Ask them here!

Papa Lazarou


If you are holding more water, do cheat meals with more carbs and MUCH less fat.  bread starter, Pasta based meals and then a few small syrup sponges would do well over a fatty cheat meal.

 
The time when a cheat stops being a carefree meal and more planned
 
Thanks for the advice though mate as always I'll see how I can put it into practice.
 
I'm really craving sausage sandwiches this weekend though, but I think the fat levels in them will throw it out the window. Booo haha. Should I worry about the carb sources being clean (i.e. low GI) / no thought / a good mix of the two?
 
Time to get planning I think! 

Mike Lowry


Cool cheers calzo
 195lb male
Meal #1: 5 whole eggs.
Meal #2: 8oz chicken breast and 1/3 cup almonds.
Meal #3: 50g whey protein isolate with 1.5 tablespoon natural peanut butter.
Meal #4: 8oz fish with 1/3 cup almonds.
Meal #5: 55g whey protein isolate with 1.5 tablespoon natural peanut butter (post workout).
Meal #6: same as meal #1.

Can I use evoo instead of peanut butter with my shakes and can i replace the almonds with something else?
Also what fish do you guys get and whats the most popular way of having your eggs?

 
Yes you can use EVOO in your shakes and it's a great way or reducing the carbs. It's also much easier for transporting around.
 
You can replace the almonds with any low carb nut. I use walnuts.
 
I don't eat much fish to be hones cause I don't like it - lean meat is only chicken (maybe cod once or twice). Fatty meat mostly mince, with the odd cut of salmon.
 
For me eggs are either an omelette, or all just fried as one big egg. Just make sure not to overcook it, as they really dry out easily!

Brilliant mate thanks for clearing that up. Looking forward to starting, was gonna do it last year  but have always been paranoid about loosing muscle!

Papa one thing I wanted to clear up .... is it posible to swap out ALL nuts for EVOO? So my fat sources would be:
 
Eggs
Evoo + whey
Evoo + chicken
Evoo + whey
Fatty Meat + Evoo
Eggs / Evoo + whey

Calza


Papa one thing I wanted to clear up .... is it posible to swap out ALL nuts for EVOO? So my fat sources would be:

Eggs
Evoo + whey
Evoo + chicken
Evoo + whey
Fatty Meat + Evoo
Eggs / Evoo + whey

Short answer would be yes. But ensure to take a fibre supplement as there's more to the nuts than simply fats.  I did this on some of the weeks when I ran out of PB or Almonds and prefer the diet without them so I don't snack :)

I'm already on fibre supplements so should be good. Only loose 0.7g fibre from me 22.5g of walnuts!
 
Think it'll make meals tastier and there is less to carry (forget).

So for a 195lb male 
 
1-  50g Whey (1.5g carbs) 1 tablespoon of evoo
2-  5 eggs on a bed of ice berg lettuce
3-  8 oz chicken breast, lettuce, 1 tablespoon of evoo (PWO)
4-  5 eggs on lettuce
5-  8 oz chicken breast, lettuce, 1 tablespoon of evoo
6-  50g Whey (1.5g carbs) 1 tablespoon of evoo
 
 
2498 cals   12g carbs   143g fat   276g protein

Mike Lowry


So for a 195lb male 

1-  50g Whey (1.5g carbs) 1 tablespoon of evoo
2-  5 eggs on a bed of ice berg lettuce
3-  8 oz chicken breast, lettuce, 1 tablespoon of evoo (PWO)
4-  5 eggs on lettuce
5-  8 oz chicken breast, lettuce, 1 tablespoon of evoo
6-  50g Whey (1.5g carbs) 1 tablespoon of evoo


2498 cals   12g carbs   143g fat   276g protein

depending where you get you states for pro/carb/fat of course but the meal planis certianly correct.  I worked out the 200lber to be 250g protein and 100g fat based on the foods I was eating but as I say they are correct.  
 
Eggs on lettuce though? strange touch lol.  The whey you have must be vey good as it low on carbs big style. Im on the 200lber just now and my carbs are 15g per day with my whey, but I dont bother with the brocolli, PB or buts after the first week :)

Cheers Stewe. I got that from my fitness pal calculator but as you say the meal plan is correct.
Yeah the lettuce is when i boli the eggs and it gives the tupperwere box a bit of colour as i'm not bothering with brocolli either mate!
The whey is myproteins impact whey.
Do u reckon i should start out easy on the cardio to begin and add when fat loss slows?

I calculated impact whey to be about 7g carbs per 50g, but that was chocolate.

Mike-- it was two years ago next week that I first did this nd cardio was an afterthought for six weeks in my care. I simply walked the dogs for 30-45mins three times a week. I lost 2;lbs in that 6 week period an was shocked and amazed at my progress an how easy it was.

From weeks 6-9 I focussed more on the cardio and got a chest strap to monitor my heart rate as I was clearly having to wall more to get my hr up after dropping the weight and becoming fitter (I never do cardio lol) so in those three weeks it was 9 lb more lost and I looked completely different. Pics page 64 I think.

So take it slow and steady, let the diet lose the weight and nhoy the weights and 3/4 cardio seasions a week. It would be 10weeks + before you will hit any road blocks fat loss wise and if you do then here we all are to help ;)

Calza


I calculated impact whey to be about 7g carbs per 50g, but that was chocolate.

I use unflavoured mate about a tenner cheaper for a 5kg bag!
 
And cheers stewe i'll let u know how i go as i start 2morrow! You're pics are remarkable, very inspiring.
 Couple of last Q's do you add salt to every meal and how come the 195lb male does not get a fatty meat like steak or mince? Not that i'm complaining as chic is cheaper!

Mike Lowry

Calza


I calculated impact whey to be about 7g carbs per 50g, but that was chocolate.

I use unflavoured mate about a tenner cheaper for a 5kg bag!

And cheers stewe i'll let u know how i go as i start 2morrow! Do you add salt to every meal?

re the salt:
I like salt so usually add to every meal even when not on this diet -- recently though I've had what I can only describe as a potassium imbalance which can be caused excess salt and sweating therefore I have started using a low sodium salt and now take a potassium supp for the last week which has sorted out my cramps and probs.
 
Stupid question but what does the unflavoured whey taste like as I like the MP peptide belnd but its just went back to £32 a bag and £3 delivery and I can get optimum health whey for £24 delivered, which has more serving, more protein and less of a goey taste lol!

Yeah i wont go mad with the salt but it tastes so good when u sprinkle on top of the evoo so it sticks to it and the chic.
 
The MP unflavoured whey tastes nice mate, i'm not sure if its just me but it tastes like cream to me? I just knock it back with evoo in it and quite enjoy it 2 be honest as you know its good stuff your drinking. Its a bargain at £39.99 but my postage is a fiver as i live in the channel islands.

Salt is a saviour on this diet imo. On eggs it's great. Or on Broccoli with EVOO.

What time have people found best to do SSCV? Iv been doing this in the morning fasted and have not really found that this helps much, it seems like I loose weight on this diet and just go back to my original weight after having the cheat meal. I know people say to just look in the mirror but unlike some people I am not lucky enough to be in a lean-ish condition so its very hard to see any changes in the mirror.

Uzy


What time have people found best to do SSCV? Iv been doing this in the morning fasted and have not really found that this helps much, it seems like I loose weight on this diet and just go back to my original weight after having the cheat meal. I know people say to just look in the mirror but unlike some people I am not lucky enough to be in a lean-ish condition so its very hard to see any changes in the mirror.

The weight gain after the cheat meal is to be expected. I usually put on 6lbs from it after every cheat meal. What i used to do was weigh myself on the morning of the cheat meal. This is the point of the week that you are going to be at your lowest most depleted weight
 
However its when you come of the diet the notice the real weight youve lost. I had to come of it after 4 weeks due to getting ill  and in the last 2 weeks ive only put back on the 6lbs (water) i lost in the 1st week despite my diet being utterly appalling.
 
TBH i currently feel crap and cant wait to get back on it

6lbs woah, i only put on 2lbs. That lasts for 2 days ish then my weight drops to below what is was the morning before the cheat. I've done this diet 4 times now. without cardio i was still losing 2lbs a week. Any cardio that i do is just semi fast walking - 4/5 days a week is yielding 2lbs fat loss as i've come down in weight alot.
 
The first keto i did was only for 13 days. I did 2 - 3 hrs of walking a day lol spread out. It was just before a holiday and i had minimal strength lost, 6.5 - 7lbs of fat loss after re carbing with 1.5 inches off the waist. So i'd just do as much as you can cardio wise. If you lose strength ease back. I have to add i was no where near 120bpm heart rate - probably helped minimise muscle loss.  

Lads on the 195lb male diet both the meats are lean i was wondering why there's isn't a fatty one?
 
And is the 8oz chicken the uncooked or cooked weight? Its almost 2 cooked chic breasts to get to 8oz!!
 
 

It is, fish.  That is the fatty one.
 
Its always cooked weights.