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#Post#: 319--------------------------------------------------
Dave Palumbo KETO diet
By: ANIMAL Date: June 1, 2019, 7:21 am
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Originally posted by Papalazarou 26/04/2010
1. Stick to the diet as written - of course changes the meats
and rotate the spinach/broccoli/asparagus etc but do not start
adding in variants/extra meals/fats/carbs etc and expect it to
work as well! e.g. sausage/bacon/eggs etc aren't part of your
breakfast and are packed with fats and carbs!
2. Do not have pre/intra/post shakes - they are not part of the
diet and are not needed and will slow fat loss. If you must
have a post workout shake, plan your meal for that time of the
day to be a shake.
3. Isolate shakes are the best to have on this diet - several
bulk suppliers do them very cheaply - 2.5kg at £35 will last
your 50 meals - very cheap! Normal wheys are ok, as long as you
stick to whey that is below around 10g per shake. Bare in min
your intake of carbs needs to stay UNDER 30g a day. Allow for
this in you intake of carbs and plan around it.
4. Use Omega 3 eggs if you can. If you cannot/cannot afford
then supplement with 3 x 1000mg caps of Omega 3. I also use 3 x
1000mg Primrose Oil to keep my EFA's high and help support the
membrane of muscle. Bear in mind the body doesn't have EFA's or
Enzymes that can make them so they HAVE to be taken in from your
diet.
5. Diet drinks are usually ok unless you are especially
sensitive. It is prolly best to leave them out as your body
gets used to very little carbs for the first few weeks and stick
to water but for most they will not kick you out of keto. If
you find week after week you don't lose much weight and drink
diet drinks it may be worth considering dropping them.
6. Black coffee is fine, again leave for the first few weeks and
try to restrict the number you have due to cortisol being
released if you have too much.
7. DO NOT alter the diet
Some video guides from them man himself (parts 1-3):-
HTML http://www.dailymotion.co...utr
ition-with-da_sport
HTML http://www.dailymotion.co...utr
ition-with-da_sport
HTML http://www.dailymotion.co...utr
ition-with-da_sport
Variations of the Palumbo diet for certain individuals :
200lb male
Meal #1: 5 whole eggs (Omega-3), 4 egg-whites (can be liquid
egg-whites).
Meal #2: Shake: 50g Whey Protein with 1 ½ tablespoon of All
Natural Peanut Butter (no sugar).
Meal #3: Lean protein meal: 8oz Chicken with ½ cup cashew nuts
(or almonds, walnuts).
Meal #4: Shake: same as meal #2.
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: Same as meal #2 and #4, or 4 whole (Omega-3) eggs and 4
extra egg-whites.
250lb+ male
Meal #1: 6 whole (Omega-3) eggs.
Meal #2: 8oz chicken with ½ cup raw almonds.
Meal #3: 50g whey protein with 2 tablespoons all natural peanut
butter.
Meal #4: 8oz salmon with 1 cup asparagus with 1 tablespoon
macadamia nut oil.
Meal #5: same as meal #3.
Meal #6: 6 whole (Omega-3) eggs.
120lb female
Meal #1: 2 whole (omega-3) eggs and 6 egg-whites.
Meal #2: 4oz chicken with 1/4 cup raw almonds.
Meal #3: 35g whey protein with 1 tablespoon all natural peanut
butter.
Meal #4: 4oz salmon with 1 cup asparagus with 1 tablespoon
macadamia nut oil.
Meal #5: same as meal #1 or meal #3.
100lb (lean body mass) female figure competitor
Meal #1: 2 whole omega-3 eggs and 4 egg whites.
Meal #2: 30g whey protein and 1 tablespoon natural peanut
butter.
Meal #3: 6oz chicken and 1oz (1/8 cup) raw almonds.
Meal #4: same as meal #2.
Meal #5: 4oz salmon, 2 cups of spinach leaves, 1 teaspoon virgin
olive oil and vinegar.
170lb male (153lbs LBM)
Meal #1: 3 whole omega-3 eggs, 3 egg-whites, 3 slices fat-free
turkey.
Meal #2: 40g whey protein and 1 tablespoon olive oil.
Meal #3: 150g skinless chicken breast and 1 tablespoon soy and 1
tablespoon mustard and 30g almonds.
Meal #4: same as meal #2.
Meal #5: 200g top sirloin steak and 85g raw spinach and 1
tablespoon olive oil.
Meal #6: 2 whole omega-3 eggs, 1 can tuna.
160 lb male
Meal #1: 4 whole eggs, ¾ cup egg-whites, fish oil, primrose oil.
Meal #2: 7oz chicken, ¼ cup almonds.
Meal #3: 7oz salmon, 1 cup spinach.
Meal #4: same as meal #2.
Meal #5: 7oz lean ground beef, 1 cup spinach, 1 tablespoon olive
oil.
Meal #6: 3 whole eggs, 1 cup egg-whites, fish oil, primrose oil.
185lb natty bb at 12%bf
Meal #1: 5 whole omega-3 eggs.
Meal #2: 7oz chicken with 1/3 cup raw almonds.
Meal #3: 40g whey protein with 1.5 tablespoons all natural
peanut butter (post-workout meal).
Meal #4: 6oz salmon with 1 cup asparagus with 1 tablespoon
macadamia nut oil.
Meal #5: 40g whey protein with 2 tablespoons all natural peanut
butter.
Meal #6: 4 whole omega-3 eggs with 4 extra egg-whites.
176lb natty bb at 11-12%bf
Meal #1: 4 whole omega-3 eggs with 4 extra egg-whites.
Meal #2: 200g chicken with 1/3 cup raw almonds.
Meal #3: 40g whey protein with 1 tablespoon all natural peanut
butter.
Meal #4: 200g red meat or salmon with 1 cup asparagus.
Meal #5: 40g whey protein with 1.5 tablespoons all natural
peanut butter.
Meal #6: same as meal #1.
155lb male at 15%bf
Meal #1: 3 whole omega-3 eggs.
Meal #2: 5oz chicken with ¼ cup raw almonds.
Meal #3: 30g whey isolate with 1 tablespoon all natural peanut
butter.
Meal #4: 7oz (93%) lean ground beef with 1 cup romaine lettuce
(dressing: 3 teaspoons ev olive oil and 3 teaspoons balsamic
vinegar) and 1 tablespoon flaxseed oil.
Meal #5: same as meal #3.
Meal #6: same as meal #1.
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.
172lbs at 11%bf with protein and veggies days incorporated
3X P-F, 2X P-V
Pro-Fat
Meal #1: 4 whole eggs with 4 egg-whites.
Meal #2: 6oz chicken (cooked) and 1/3 cup raw almonds.
Meal #3: 40g whey protein and 1.5 tablespoon all natural peanut
butter.
Meal #4: 6oz red meat (cooked) with 1 cup asparagus.
Meal #5: same as meal #3.
Meal #6: same as meal #1.
Pro-veggie
Meal #1: 12 egg-whites.
Meal #2: 6oz chicken (cooked) and 1 cup asparagus.
Meal #3: 40g whey protein with water.
Meal #4: 6oz tuna and 1 cup asparagus.
Meal #5: same as meal #3.
Meal #6: same as meal #1.
Coming off the diet...
When coming off the diet I'd advise starting at 100g carbs per
day of quality complex carbs and gradually phase in an extra 30g
carbs to your overall days meals once a week.
e.g.
Week 1
100g carbs
Week 2
130g carbs
Week 3
160g carbs
and so on until you find you are putting on fat and then drop it
down 30g. You've found your sweet spot. When gains stop again,
drop in a further 30g per day and follow the above protocol.
[quote=]
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[/quote]
#Post#: 374--------------------------------------------------
Re: Dave Palumbo KETO diet
By: Bookerman Date: June 1, 2019, 3:01 pm
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Thanks for that Animal, I’ll have a read through it later. I
know Palumbo does the diet/training for a few wrestlers. Stone
Cold and Triple H being 2 of them. Both probably look better
either side of 50 than they ever have
#Post#: 994--------------------------------------------------
Re: Dave Palumbo KETO diet
By: The_Lone_Wolf Date: June 6, 2019, 9:09 am
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This thread is a blast from the past!
#Post#: 1395--------------------------------------------------
Re: Dave Palumbo KETO diet
By: Andy(Uncle_peter) Date: June 11, 2019, 5:05 am
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Great thread.
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