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Calza
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Re:Dave Palumbo Keto Diet Questions - Ask them here! 2015/03/16 17:35:34 (permalink)
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For what it's worth (albeit several weeks too late) I'd suggest, trying the 200lb diet and seeing how you get on.
 
Re the steak, any decent quality mince would  do (I aim for the 12-15% fat stuff). A lot more budget friendly than sirloin or salmon!

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Re:Dave Palumbo Keto Diet Questions - Ask them here! 2015/04/21 18:34:04 (permalink)
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Any steak is fine mate -- the think slices of beef (frying steak) is quick and easy.
 
Yeah this was my most successful diet I've ever done. This time though I'm leaner to start with and finding things that little bit more difficult to lose. Currently 12-13% bf at most, 91kg -- so will do the 180lber i think
 
has anyone else had this issue when getting really low fat

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Bench: 165Kg 1RM
Squat: 190Kg 1RM
Deadlift: 220kg 1RM
Bacanze
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Re:Dave Palumbo Keto Diet Questions - Ask them here! 2015/04/23 11:06:53 (permalink)
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A serious bodybuilding mate of mine has just paid Dave a pretty penny for a custom plan. Dave really knows his stuff.

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N.pro
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Re:Dave Palumbo Keto Diet Questions - Ask them here! 2015/08/08 21:15:07 (permalink)
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How do you work out how much fat and protein you should have on keto ? Can you do heavy high intense weight lifting on the diet ?
The_Lone_Wolf
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Re:Dave Palumbo Keto Diet Questions - Ask them here! 2015/08/10 12:23:16 (permalink)
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N.pro
How do you work out how much fat and protein you should have on keto ? Can you do heavy high intense weight lifting on the diet ?



I've answered your pother thread. 
 
In terms of training quality, it is all individual, but I found my intensity and endurance would drop off in the later stages of sessions. 

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kingronnie
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Re:Dave Palumbo Keto Diet Questions - Ask them here! 2015/08/14 23:55:32 (permalink)
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Hello Everyone. 
I am a bodybuilder/powerlifter from New Zealand. Have not competed in either for about 4 years. Finally getting back in shape . 
Made it to page 105 of this thread so far and was hoping to find out which diet plan would suit me best. 
I am currently 253lbs @ aprox 20% bf. 
Would the 250lb diet be the place to start or would it be better to go with the 200lb diet which is closer to my lean mass. 
Awesome thread guys and keep up the great work. 
 
Cheers. 
kingronnie
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Re:Dave Palumbo Keto Diet Questions - Ask them here! 2015/08/14 23:56:31 (permalink)
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Also, how many weeks should one wait before making adjustments in cardio/fat burner intake ect?
Thanks again 
The_Lone_Wolf
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Re:Dave Palumbo Keto Diet Questions - Ask them here! 2015/08/18 10:09:58 (permalink)
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kingronnie
Hello Everyone. 
I am a bodybuilder/powerlifter from New Zealand. Have not competed in either for about 4 years. Finally getting back in shape . 
Made it to page 105 of this thread so far and was hoping to find out which diet plan would suit me best. 
I am currently 253lbs @ aprox 20% bf. 
Would the 250lb diet be the place to start or would it be better to go with the 200lb diet which is closer to my lean mass. 
Awesome thread guys and keep up the great work. 
 
Cheers. 




Always start higher, so 250 would be my suggestion. It's a marathon not a sprint, so be patient and out the work in.

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kingronnie
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Re:Dave Palumbo Keto Diet Questions - Ask them here! 2015/08/20 11:49:38 (permalink)
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Many Thanks for the reply Lone Wolf. 
I emailed dave (whom i have worked with before as well) and he confirmed this also. 
Looking forward to get back in to shape and compete again. 
If I can ask another Question, 
If one was to try and keep the carbs as close to zero as possible, would substituting Mac Nut Oil and EVOO instead of peanut butter with shakes and Nuts with the Lean Protein Meal?
So in essence, the fats would be coming from the EVOO or Mac Nut oil with the exception of the egg meal and the Fattty Protein meal. 
The_Lone_Wolf
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Re:Dave Palumbo Keto Diet Questions - Ask them here! 2015/08/21 12:12:59 (permalink)
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I would ask Dave on that... It is his diet and system, but to be honest I think he would prefer it used as laid out.

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stewedw
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Re:Dave Palumbo Keto Diet Questions - Ask them here! 2015/12/23 01:54:45 (permalink)
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Hi Guys, bump this to see whos new and how everyone is getting on
 
here is some feedback from me
 
I have done this four times in almost 6 years -- the last twice I was already showing abs and quite lean and the diet was no where near as effective for me -- I have read more of lyle mcdonalds stuff and noticed that the leaner you get the more refeeds you MIGHT require -- plus you need more cardio and essentially cutting cals makes you hungry regardless of being in keto.l
 
Last time round I did 11 days before a refeed and dropped 11lbs -- rather a lot. I was choking for food and hungry by day 8, my mood was ****e and I was not a happy camper. I realised My fats were too low and essentially some of the days were protein only as I have read another form of protein sparring modified fast that Lylde mcdonld advocated and decided to chop and change what Dave Palumbo had written.  
 
Whats the message? Stick to the diet -- make it 6 weeks minimum and don't rish things 
 
If you have completed the diet before and are comfortable knowing you can goto the 180lber diet instead of the 200 or 220 then thats up to you, however I would start with the most cals first to get into keto and insire you aren't hammering cardio excessively.
 
I also did a version of this where I had carbs around training, max of 60g per day -- this was horrific and I must be carb sensitive as I did not have the benifits of keto (increased energy, no hunger etc) I was tired, had awful insomnia and felt like death warmed up -- not to mention being stringy looking only a few days in.
 
What I know works when sticking to this?
1) full body depletion workouts day one and two, then follow the diet
2) try intermittent fasting with this, IE eay between 12midday and 9pm (not as good for girsl though for some reason, research reflects this)
3) the day prior to refeed, or the day of the refeed do a full body workout 4x8-12 reps, light weight, two excercises per body part.  Without going into detail it primes the muscles for the glycogen and allows you to go over maintenance, carb up and gain very little weight.
 
Lastly -- cramping has been a problem for me, potasium helped in the past, but not now so if anyone has tips to avoid this (not just on the refeed/cheat meal) then feel free to share
 
apologies for the typos but its late and im tired lol
 
all the best guys and girls

Stats:

Bench: 165Kg 1RM
Squat: 190Kg 1RM
Deadlift: 220kg 1RM
stewedw
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Re:Dave Palumbo Keto Diet Questions - Ask them here! 2016/05/31 18:13:38 (permalink)
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Bump to see who still follows this? I have tried a few things since and always come back to this or psmf prior to this. Only difference is I'm leaner to start with so have a carb based day once a week most weeks (only 200-300g at most though and always a heavy weights session before and prime workout the morning of it)

Post some pics guys and get the summer body rocking!

Stats:

Bench: 165Kg 1RM
Squat: 190Kg 1RM
Deadlift: 220kg 1RM
robert123
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Re:Dave Palumbo Keto Diet Questions - Ask them here! 2016/09/07 21:09:34 (permalink)
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Going to start something similar to this next week.
stewedw
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Re:Dave Palumbo Keto Diet Questions - Ask them here! 2016/09/20 20:36:30 (permalink)
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Good for you Robert, you'll be amazed at he results. I'm all for science fact, keto isn't any more or less effective apparently but for anyone who's a ever done this they will beg to differ. Good luck!

Stats:

Bench: 165Kg 1RM
Squat: 190Kg 1RM
Deadlift: 220kg 1RM
The_Lone_Wolf
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Re:Dave Palumbo Keto Diet Questions - Ask them here! 2016/09/21 09:58:14 (permalink)
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Keto can have very quick results, and some people love it.
 
I prefer a lower carb approach, and have used ketp models in the past when cutting weight. 
 
Sometimes individuals get very confused with low carb and keto approaches, and I've seen people think they're doing keto when in fact they're chugging down carbs left right and centre. The key element in my eyes when doing keto, to get the most out of it, is to ensure insulin is kept under control at every step other than post training, and during carb ups. 
 
Like most things though, there are plenty of different approaches to keto and various online experts preaching different protocols. I like the John Kiefer approach of carb nite, which I used. However this Palumbo one is also very good, just far more rigid and strict in it's execution (Which can be a good or bad thing depending on the end user). 
 
Good luck Rob, I look forward to seeing how you get on. 
 
 

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Re:Dave Palumbo Keto Diet Questions - Ask them here! 2016/09/21 10:03:04 (permalink)
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The_Lone_Wolf
Keto can have very quick results, and some people love it.
 
I prefer a lower carb approach, and have used ketp models in the past when cutting weight. 
 
Sometimes individuals get very confused with low carb and keto approaches, and I've seen people think they're doing keto when in fact they're chugging down carbs left right and centre. The key element in my eyes when doing keto, to get the most out of it, is to ensure insulin is kept under control at every step other than post training, and during carb ups. 
 
Like most things though, there are plenty of different approaches to keto and various online experts preaching different protocols. I like the John Kiefer approach of carb nite, which I used. However this Palumbo one is also very good, just far more rigid and strict in it's execution (Which can be a good or bad thing depending on the end user). 
 
Good luck Rob, I look forward to seeing how you get on. 
 
 


Good post, I personally found success with this as did many I know because it was so rigid or strict lol. The cliché that the best diet for someone is one they stick too is correct, and due to this diet saying "can't do this, can't cheat, can't do that etc" I simply stuck to it more so that others. I would love to find a variation that allowed some form of carbs, however I would tend to gravitate towards a poor choice of carbs so that's something that I need to address myself in future. All the best :-)

Stats:

Bench: 165Kg 1RM
Squat: 190Kg 1RM
Deadlift: 220kg 1RM
The_Lone_Wolf
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Re:Dave Palumbo Keto Diet Questions - Ask them here! 2016/09/21 10:11:20 (permalink)
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stewedw
The_Lone_Wolf
Keto can have very quick results, and some people love it.
 
I prefer a lower carb approach, and have used ketp models in the past when cutting weight. 
 
Sometimes individuals get very confused with low carb and keto approaches, and I've seen people think they're doing keto when in fact they're chugging down carbs left right and centre. The key element in my eyes when doing keto, to get the most out of it, is to ensure insulin is kept under control at every step other than post training, and during carb ups. 
 
Like most things though, there are plenty of different approaches to keto and various online experts preaching different protocols. I like the John Kiefer approach of carb nite, which I used. However this Palumbo one is also very good, just far more rigid and strict in it's execution (Which can be a good or bad thing depending on the end user). 
 
Good luck Rob, I look forward to seeing how you get on. 
 
 


Good post, I personally found success with this as did many I know because it was so rigid or strict lol. The cliché that the best diet for someone is one they stick too is correct, and due to this diet saying "can't do this, can't cheat, can't do that etc" I simply stuck to it more so that others. I would love to find a variation that allowed some form of carbs, however I would tend to gravitate towards a poor choice of carbs so that's something that I need to address myself in future. All the best :-)



I find it comes down to an individual's mind set, along with goals and tolerance. I'm an all or nothing kind of guy, so I'll either stick to it 100% or just not bother. 
 
I see a lot of people doing a keto approach add carbs in at various points and freak out because the scale weight changes big time. I've out on 8lbs after one refeed before, which as we know is a lot of water and glycogen, but some people would freak out with this and lose the plot. I also see many be strict all week with their keto approach, then when it comes to the refeed, go wild and consume everything in sight! Some can get away with this wild approach, but others have to be strict and make sensible choices with structure (Women especially it seems).
 
Keto with refeeds can be very yo yo on the scale, and many lose sight of the end game. We all know the scale can be a real nasty b1tch who head f**ks you, and some won't consider the results in the mirror or the tape measure. It takes time to get to know how our bodies respond, and what works best, because we are all quite different responders. 
 
 

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Re:Dave Palumbo Keto Diet Questions - Ask them here! 2016/09/21 10:30:25 (permalink)☄ Helpfulby The_Lone_Wolf 2016/09/21 10:46:13
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Yeah I agree. First time I did this as per my pics on this, I stuck to it 10-11 weeks to the letter and got results. Next time I skipped any refeed, did cardio daily from the start and dropped 24lbs in 18days (8 Kids glycogen) I actually preferred the "no refeed method" for the reasons you mention. I also subbed my six egg meal for two bacon, two beef sausages and two eggs from asda. Macros almost the same and feels like cheating. On the refeed day I had two of these (no egg meals and no fatty meal) and I felt amazing the whole time.

Like you said tho, discipline and patience are the key to consistency.

Stats:

Bench: 165Kg 1RM
Squat: 190Kg 1RM
Deadlift: 220kg 1RM
robert123
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Re:Dave Palumbo Keto Diet Questions - Ask them here! 2016/09/25 18:35:06 (permalink)
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stewedw
Yeah I agree. First time I did this as per my pics on this, I stuck to it 10-11 weeks to the letter and got results. Next time I skipped any refeed, did cardio daily from the start and dropped 24lbs in 18days (8 Kids glycogen) I actually preferred the "no refeed method" for the reasons you mention. I also subbed my six egg meal for two bacon, two beef sausages and two eggs from asda. Macros almost the same and feels like cheating. On the refeed day I had two of these (no egg meals and no fatty meal) and I felt amazing the whole time.

Like you said tho, discipline and patience are the key to consistency.



I'm not keeping to it precisely, I used similar to this before when cutting weight for MMA 2 weeks.

 
I won't be using protein powder during this whilst rather replacing with food.
 
Snacks are the biggest thing that I find problematic with this diet at work.
 
I threw this one together whilst going round tesco, clotted cream, nuts and peanut butter 
 
Total carbs will be less than 40 to begin with and including sprints.
 
Got fats in oils, rapeseed, avocado, olive oil and krill 
 
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Re:Dave Palumbo Keto Diet Questions - Ask them here! 2018/01/12 14:40:45 (permalink)
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I haven't been around this board in a long time but have been following a low carb, low fat high protein diet for years and I am looking to switch to Keto for a change and see whether it works for me better than my previous approach.
 
I have worked out my protein and fat calculations based on current bodyweight. I am looking to start in February and plan to run it for as long as possible......I'm getting married in July so I wouldn't mind getting back into decent shape for this as a bonus.
 
I am very wary with change particularly to my diet although I train very instinctively and switch things up on the regular.
 
I train fasted first thing in a morning before work and this is followed currently by 1 hour cardio.
 
If I switch to Keto should I cut down the cardio to say 30 minutes or remove cardio completely to see how much I lose just from the Keto switch itself and then add in cardio further down the line?
 
I am also unsure how to structure my daily eating plan and would probably need to rely on a few shakes due to work and not been able to chow down a meal every few hours each day in the office.
 
If I piece together a diet schedule and post on here would somebody kindly critique for me? I'd rather start of on a solid footing.
 
Thanks in advance
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