Dave Palumbo's Diet For Cutting

I would like to know if anyone here tried it,and how effective it is.

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

just a variation of the keto diet Tiny
very controversial diet but the results seem awesome.
It's the same one Marius is following at the moment and his conditioning is a whole lot better than previous years

The diet looks potent..I dont believe in the whole bulking/cutting thing,i think its out-dated and pointless.Why be ripped only 3 months of the year and fat for 9 months,with a good diet and a bit of cardio you can stay lean 24/7 - 365.

PS:Jayman your new avatar suits you much better than the previous 1

well for the average guy that doesn't compete you're prob right bro, but for bodybuilders I'm gonna disagree...
they cut down for respective shows and need to gain as much mass during their "off-season" as possible.
now I definately think that putting on unnecessary fat is a bad idea, but when you're trying to gain size quickly and you're eating everything in sight (bad use of words I know) a little fat gain is almost inevitable

Jayman wrote:

well for the average guy that doesn't compete you're prob right bro, but for bodybuilders I'm gonna disagree...
they cut down for respective shows and need to gain as much mass during their "off-season" as possible.
now I definately think that putting on unnecessary fat is a bad idea, but when you're trying to gain size quickly and you're eating everything in sight (bad use of words I know) a little fat gain is almost inevitable

jy's seker n wp ou of n ander span, want jou avi wys dan die bulle is moffies (naai ander ou ini hol) en die haaie word genaai!!

:haha

Hmmm gay bulls....Dieting sucks...When i was younger, i used to eat everything in sight and not gain a stitch of weight, but now....

i will tell u soon,i am attempting this diet from tomorrow,will tell u if i feel like death...

hahaha jo1 it's coz the sharks are our bitches

Jayman wrote:

well for the average guy that doesn't compete you're prob right bro, but for bodybuilders I'm gonna disagree...
they cut down for respective shows and need to gain as much mass during their "off-season" as possible.
now I definately think that putting on unnecessary fat is a bad idea, but when you're trying to gain size quickly and you're eating everything in sight (bad use of words I know) a little fat gain is almost inevitable

I have to disagree,many professional bodybuilders maintain ripped 6packs all year round eg,Guy Schaefer and many others,so you dont have to "bulk&Cut"

Well, in a way you do... depending on how much drugs you using... yes if you can afford GH through out the year and not scared of insulin both those drugs can do wonders to body fat... also eat a clean diet without many treats you will stay very lean even on a high calorie diet.

peace.

Guy schaffer is not a pro bodybuilder.
take a look at Marius Dohne, Andre van der Mescht, Arthur Baron, even international pros like Jay Cutler, Phill Heath, etc. etc... they all "bulk up"
I'm not saying it's better, or healthier, or whatever, just that during periods when you wanna put on max amount of muscle, you need to take in a boat load of calories.
So many people greatly underestimate how much you need to eat to grow quality muscle, and as I've said when trying to take in max amount of "quality" calories, a little fat gain is almost inevitable
I do honestly like you're way of thinking though, one of the all time greats (Arnold) said himself that keeping fat gain to a minimum off season is the best way to go, coz you have less to "trim off" during you're dieting stage.

ok if u guys suffer from hunger then this diet is for u,i have actually had to force meals down... and i am used to eating alot...

djeasye wrote:

ok if u guys suffer from hunger then this diet is for u,i have actually had to force meals down... and i am used to eating alot...

Good luck swallowing all those eggs dude,my gut will never be able to handle so many per day.

i only have 5 dude...its easy...just a bit rich

yuk

Jayman wrote:

hahaha jo1 it's coz the sharks are our bitches

:haha

Guys you need to research this diet well, I have done it personally with Dave and it requires alot of tweaking towards the end. dont expect to grow much on this diet infact expect to lose a bit of size depending on your body, Keto is not for everybody, Dave has a specific drug protocol aswell as training that works hand in hand with this. you cannot train too long or do too many reps as your body is running on ketones not carbs!
I say again , read and research before you try....

testodes wrote:

GuDave has a specific drug protocol aswell as training that works hand in hand with this.

Will I find it freely on the net or do I need to beat it out of someone?

I think I am going to try a cyclic keto diet next year. But the protein is so low, only 1 gram/pound of lean body weight, the rest of the maintenance calories are fat. If you are cutting it is 10% or 500 calories below maintenance minus the protein calories. Like if maintenance is 3000. 3000 - 500 = 2500. 2500 - Protein calories = let's say 1900. So 1900 calories has to be fat.

Friday night you start carbo loading (10-12 grams of carbs per kilogram of lean mass) for 24 - 30hrs. Using the above example would mean like 800 grams of carbs along with the usual protein intake of 150g/day. 100g carbs should be consumed after Friday's workout along with some whey. Keep fat intake below body weight in kg during this carbo load period.

Question is can these carbs be any form? High GI, low gi. 800g in 1.5 days is a lot for me and trying to get that in with oats and brown rice will be too much. Cause I would love a pizza, haven't had one in a year. So basically from Sun - Fri you are on fat and protein. Then carbo load (with your daily protein), then back to fat and protein.

Can't remember which forum I read this last night otherwise I would have posted the link.

Cardio:

Should be performed at a low intensity (under 120bpm heart rate). This will ensure that you use fat as a fuel source since as your heart rate increases, 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



General Weight Training Notes

* Dave advocates a high intensity training technique. Less sets, heavy weight, with excellent form and a greater variety of exercises (maybe 3 or 4 exercises) with 1-2 sets per exercise.
* For maximal chest development, maintain impeccable form; do all incline movements, use a shoulder width grip, keep your elbows flared out to the side to avoid tricep involvement
* Stretching ........"stretches" the fascia that surrounds the muscle. It's that tough connective tissue sheath that limits muscle growth; therefore, if you wanna "Grow" better, work on stretching the fascia of the muscle
* High reps become too aerobic and we know what aerobic athletes look like (runners, cyclists)-- they're skinny. Why, because when you stimulate slow twitch fibers (high reps), they fibers do not enlarge in response to the training, they merely get more oxygen efficient. When you stimulate fast twitch fibers with heavy weights and low reps (under 12), those fibers build themselves up with more bulk and fiber density (they enlarge).
* Train arms with unilateral (one arm at a time) concentrated movements. From my experience, compound bilateral movements stimulate everything EXCEPT arms. Stick with one arm cable and dumbbell movements.
* Once again, variation keeps the gains coming. Every so many workouts, try to incorporate different techniques to keep the body guessing.
* Bodybuilders need to incorporate all types of exercises into their regimen-- Compound movements as well as isolation.

Chest

* Incline Smith Machine Press or Incline Barbell Press: 3 sets (4-8 reps)
* Incline Dumbbell Presses 2 set (6-8 reps)
* Hammer Incline press: 1 set
* Dumbbell or Machine Flyes 2 sets (8-10 reps)

Calves

* Standing Calf Raises or Calf Presses on Leg Press machine 1 set (15 reps)
* Seated Calf Raises 1 set (15 reps)

Back

* Lat Pull-Downs or Pull-ups 3 sets (8-12 reps)
* Bent over Barbell Rows: 3 sets (8-10 reps)
* One-arm Dumbbell Rows 2 sets (8-10 reps)
* Machine Rows 3 sets (4-8 reps)
* Hyperextensions 2 sets (15-20 reps)

Biceps

* Single-arm cable or dumbbell curls 2 sets (8-10 reps)
* Single-arm dumbbell hammer curls 2 sets (8-10 reps)
* Single-arm dumbbell preacher curls or concentration curls 3 sets (8-10 reps)

Forearms

* Dumbbell reverse wrist curls 2 sets (15 reps)
* Dumbbell wrist curls 2 sets (15 reps)

Triceps

* One arm pushdowns 2 sets (10 reps)
* One-arm reverse grip cable pull-downs 2 sets (8-10 reps)
* One-arm overhead dumbbell (or cable) triceps extensions: 2 set (8-10 reps)
* Dumbbell or cable kickbacks 2 sets (8-10 reps)

Shoulders

* Machine press or Dumbbell press—3 sets (4-10 reps)
* Machine Lateral raises (one arm at time) 2 sets (8-10 reps)
* Dumbbell or cable front raises 2 sets (10 reps)
* Bent-over Dumbbell (or cable) raises- rear delts 2 sets (8-10)
* Shrugs (dumbbell or barbell) 2 sets (8-12 reps)

Legs

* Squats 4 sets (4-12 reps)
* Leg press or Hack Squat: 2 sets (10 reps)
* Leg extensions: 2 sets (6-10 rep): 1 set (8 reps) one leg at a time
* Single-leg standing or two-leg lying Hamstring curls: 2 sets (10 reps)

Abdominals

* Leg lifts 2 sets (25-50 reps)
* Crunches 2 sets (25-50 reps)
* Side Crunches 2 sets (10-20 reps to each side)

Dave's Ultimate Cutting Cycle

Wk.
1 test cyp 1,000mg EW,tren 50mg EOD,EQ100mg EOD,D-Bol 25mg ED,
GH4IU ED,A-DEX .5mg EOD

2 test cyp EW,tren 50mg EOD,EQ100mg EOD,D-Bol 30mg ED,
GH4IU ED,A-DEX .5mg EOD

3 test cyp EW,tren 50mg EOD,EQ100mg EOD,D-Bol 35mg ED,
GH4IU ED,A-DEX .5mg EOD

4 test cyp EW,tren 50mg EOD,EQ100mg EOD, D-Bol 40mg ED,
GH4IU ED,A-DEX .5mg EOD

5 test cyp EW,tren 50mg EOD,EQ100mg EOD,D-Bol 40mg ED,
GH4IU ED,A-DEX .5mg EOD

6 test cyp EW,tren 50mg EOD,EQ100mg EOD,D-Bol 40mg ED,
GH4IU ED,A-DEX .5mg EOD

7 Sustanon1,000mg EW,EQ100mg EOD,1-A-50 ED,
Clen 40mcg ED,GH 4iu ED,t3 25mcg ED,A-DEX .5mg EOD

8 Sustanon 1,000mg EW,EQ100mg EOD,1-A-50 ED,
Clen 40mcg ED,GH 4iu ED,t3 25mcg ED,A-DEX .5mg EOD

9 Sustanon 1,000mg EW,Primo 200mg EW,1-A-50 ED,
Clen 60mcg ED,GH 4iu ED,t3 37mcg ED,A-DEX .5mg EOD, 30mg usnic acid ED

10 Sustanon 1,000mg EW,Winny 50mg EOD, Primo 200mg EW,1-A-50 ED,
Clen 60mcg ED,GH 4iu ED,t3 37mcg ED,A-DEX .5mg EOD, 30mg usnic acid ED

11 Test Prop 200mg EOD,Tren 50 EOD,Winny 50mg EOD,Primo 200mg EW,1-A-50 ED,
Clen 80mcg ED,GH 4iu ED,t3 50mcg ED,A-DEX .5mg EOD, 40mg usnic acid ED

12 Test Prop 200mg EOD,Tren 50 EOD,Winny 50mg EOD, Primo 200mg EW,1 1/2 A-50 ED,
Clen 80mcg ED,GH 4iu ED,t3 50mcg ED,A-DEX .5mg EOD, 40mg usnic acid ED

13 Test Prop 200mg EOD,Tren 50 EOD,Winny 50mg EOD, Primo 200mg EW,1 1/2 A-50 ED,
Clen 100mcg ED,GH 4iu ED,t3 62mcg ED,A-DEX 1 mg ED, 50mg usnic acid ED

14 Test Prop 200mg EOD,Tren 50 EOD,Winny 50mg ED, Primo 200mg EW,2-A-50 ED,
Clen 100mcg ED,GH 4iu ED,t3 62mcg ED,A-DEX 1mg ED, 50mg usnic acid ED

15 Test Prop 200mg EOD,Tren 50 EOD,Winny 50mg ED,Primo 200mg EW,
Clen 120mcg ED,t3 75mcg ED,A-DEX 1mg ED, 50mg usnic acid ED

16 Test Prop 100mg EOD,Tren 50 EOD,Winny 100mg ED, Primo 200mg EW,
Clen 120mcg ED,t3 75mcg ED,A-DEX 1mg ED, 30mg usnic acid ED

testodes wrote:

Guys you need to research this diet well, I have done it personally with Dave and it requires alot of tweaking towards the end. dont expect to grow much on this diet infact expect to lose a bit of size depending on your body, Keto is not for everybody, Dave has a specific drug protocol aswell as training that works hand in hand with this. you cannot train too long or do too many reps as your body is running on ketones not carbs!
I say again , read and research before you try....

tweaking in what way? if u are loosing to fast up the fats have a couple protien and veg days?

djeasye, I weigh 81kg. OK so if I understand correctly I need to take in 267g of Protein and 90g of Fat on this diet of Dave.

yea bout that
i am having 330g of protein and 120g of fat

How much do you weigh at the moment?