Dave Palumbo's Diet for cutting

Discussion in 'Fitness & Nutrition' started by husm, Apr 17, 2009.

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  1. husm

    husm OT Supporter

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    anybody ever go on this diet before? been on it for about 2 weeks now and have lost about 13 pounds. want to see if other people have had success with it, if they did, when they began to plateau, etc. pretty easy diet to follow, 300g protein, 70-80g fats, <40g carbs a day.
     
  2. Sean6293

    Sean6293 OT Supporter

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    sounds like a standard low carb diet :dunno:
     
  3. The Grid

    The Grid OT Supporter

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    currently on 6th week of it (I'm running more of a keto/palumbo hybrid but very similar to the palumbo diet). Dropped 10lbs first 2 weeks, now I'm staying around the same weight, getting stronger every workout session, no muscle loss, and getting much leaner. My weight loss has stagnated midway through the 4th week BUT i could tell in the mirror I was still getting leaner. When fat loss stalls I'll add in fat burners then when that stalls I'll increase the cardio

    I prefer this to carb cycling (the other best way to lose bf imo) b/c:
    1- I'm not an expert in dropping BF and not sure how to set up carb cycling in a way that will get me results as fast as the palumbo diet
    2- it's very very simple
    3- constant energy levels. With carb cycling my energy would go up and down a lot and I hated it. With this I constantly have high energy.

    note- diet is only hard if you can't suck it up and go without carbs/cal deficit... all this is very easy for me now so this diet is a breeze. Very easy
     
  4. Abomb

    Abomb New Member

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    share your diet bra
     
  5. Sylva

    Sylva New Member

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    Whats youre BW and what are your macros looking like. I've read all daves stuff about the diet, just wondering whats working well for you?

    And really, getting stronger every workout after initial week or so?
     
  6. evolude

    evolude OT Supporter

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    estimated bf% at start and now?
     
  7. husm

    husm OT Supporter

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    straight from the thread in bodybuilding.com forums

    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
     
  8. The Grid

    The Grid OT Supporter

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    I'm ~206-209 lbs right now @ around 9% BF (can see upper 4 abs very easily). Started at 215 lbs @ ~ 12-13% BF (upper 4 abs were very blurry, hard to see). It was kinda weird, during the 4th-5th week I actually gained 1-2lbs (i'm pretty sure it's b/c I went way overboard with my weekly refeed... I ate too much and threw up lol buttt I ended up looking leaner like 4 days later)

    macros have been the same since the start:
    6 meals; 50p/20f green veges 3x per day and fiber supp 2x
     
  9. Bacchus

    Bacchus Skinny Guy

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    that's not true.

    look at the label, and they ahve the same amount of saturated fats as any other egg :\
     
  10. Sylva

    Sylva New Member

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    Nice, thats what I like to hear. I'm probably going to start cutting in about a month and would be at a similar weight when I start. Was thinking about this or carb cycling, not sure which one yet.

    What has your cardio schedule looked like?
     
  11. PurEvl

    PurEvl going out gassed and not half assed...

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    crap crap crap crap crap crap
     
  12. Patrick Bateman

    Patrick Bateman Active Member

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    to me that diet is shit, pure fucking faggot ass dog shit
     
  13. The Grid

    The Grid OT Supporter

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    I've tried carb cycling but don't know enough to nail my refeeds or neutrailize the flucuations in energy levels. Lots of people say both work well though.

    cardio has been 4x per week on non training days for 35-45 mins while keeping heart rate btwn 120-130
     
  14. The Grid

    The Grid OT Supporter

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    why do you say that? I'm assuming you prefer carb cycling? Do you have an outline of how you do this or do people have to hire you for that info?
     
  15. PurEvl

    PurEvl going out gassed and not half assed...

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    lets just say i know dave, personally and have for over 10 years. We had a mutual close friend, turns out i was more the friend before he died...anyway... that diet is the same shit he gives to every single fuckstick. he pisses through muscle along with everything else just to get em lean. Problem is there flat, weak, tired, there blood work looks like shit and a ton of other shit. not to mention in order to carb back up and fill out it takes weeks along with upto 12 cups a rice a day, insulin, gh yada yada. how do i know... cause i have 23 of his clients. 4 of them went from not placing to nationals and ifbb north americans in one year with me LOL. No cardio, no clen, no t3. Food/training/combo of substances and there timing=win.

    Ya it will work for fat fucks, ya some people do well on it but the majority dont. Hes lost evan c, toney freeman, and quite a few pros and believe it wasnt mutal or friendly. And on another note, his type of diet works best for me...ironic lol
     
  16. Patrick Bateman

    Patrick Bateman Active Member

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    me on palumbo diet = somolian dying boy with toothpick arms and aids. bye bye minimal muscle that i have.

    not having carbs around your workouts for 7 days is just fucking stupid.
     
  17. Patrick Bateman

    Patrick Bateman Active Member

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    thinking about that diet makes me lose chest mass.
     
  18. The Grid

    The Grid OT Supporter

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    Yea I've definitely read about how everyone goes on the same diet and how he will make people go on protein + vege only if they aren't getting lean enough and tries to get everyone using some substances. Also heard about the filling out being very hard b/c your body is metaboliclly adjusted to using fats and when you give it a lot of carbs (in order to fill out) it can be very tricky. Also read how he was having Freeman doing 3 hrs of low intesnity cardio per day during his final weeks lol FUCK THAT

    I'm just trying to get down to ~7% BF (just want to be lean with full set of abs) without sacraficing any muscle in the quickest amt of time. From what I gathered, this diet should be able to do that easily, going past that point would be harder

    So i quess your dieting info is proprietary?

    btw - this is my 1st time on this diet, I've always used carb cycling (2 times only b/c I've only cut 3 times in my life, this is my 3rd time so I'm trying out the palumbo diet) and ran into problems when I got to ~9% BF
     
  19. Patrick Bateman

    Patrick Bateman Active Member

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    read his sticky, follow diet, win.
     
  20. PurEvl

    PurEvl going out gassed and not half assed...

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    I do it the only way it should be down imo. I do it person to person, alot of people have some of the same but alot also have completely different needs. Sometimes i use a combo of many strategies most of my own and some i have learned.

    I have people were the diet changes daily and sometimes i can stay static with the macros until i need to trick there body. USually though i start with something like the diet in the sticky and make them do it for 4-8 weeks and then see how they did on it, how they felt, etc. And go from there.
     
  21. husm

    husm OT Supporter

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    well i know a few people that have done this diet and see good results which is why i tried this out. gonna stay on it for a little bit longer and see what happens, so far its been good for me.
     
  22. PurEvl

    PurEvl going out gassed and not half assed...

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    oh dont get to into my convo with some of the guys, if your just trying to lose alot of fat and better yourself its going to be fine for you man. Keep on doing your thing. It works and will for you, just depends on the goal. If I were you though i would through a junk the fuck out day every 10th day or so.
     
  23. husm

    husm OT Supporter

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    well after 2 weeks i get one cheat meal every week so my first one is coming up on tuesday, then after that itll be every tuesday till im done. i started out at 232 and im down to 219 now, first 10 pounds was probably water weight anyway but now im noticing myself begin to lean out. im 6'2" just to give an idea of my size.
     
  24. CabbieNamedAxel

    CabbieNamedAxel OTCC|SF OT Supporter

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    so i'm a fat fuck and have terrible eating habits, been trying to clean my diet up. should i check this out?

    (and i'm a REALLY fat fuck. 6'4" 370lbs fatty)
     
  25. MaineSucks

    MaineSucks OT Supporter

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