This is the best cutting diet, palumbo keto, I started the thread seeking knowledge on it on that trash ass sohh website. I'll post the info If I can get pass the firewalls here.
Probably info I posted---here is some info saved in an email I sent to my friend---If anyone wants the female version I can post it also, works well if the chicks follow it, good to get your lady in shape
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 bad brehs lol...but honestly all I did was eat foods high in fat.
and i
was shocked as fukk..but I ran with it and boiiiiiiii I went from 335 pounds to 225 pounds as of today..all In a year.. Only sad part is I didn't carb up...so my energy level was fukked. It was worth it tho. I'm back on da diet now to drop 30 pounds and then enter a bulking faze.. Because of the loose skin.
Damn that's no joke
and im about to start working out seriously again, I will track my progress in a thread... I'm starting aot the gym tonight but my keto diet went like this:
Really give me a overview of your diet
shareeee