The Palumbo Keto Diet and requirements

[tom123]

Originally Posted by Nick!

That's awesome man. I can't wait to start this diet myself now!!

yeah im very impressed with the difference between ckd and normal low carb or low fat diets. definatly the best for keeping strength. so far so good. let us know how you get on.

Originally Posted by Under-Radar

you know you can alternate between almonds, and cashews. But i feel ya. Them damn things are so dry. Talk about cotton mouth.

lol i end up drinking around a pint of water with the dry chicken and nuts meal!! almonds aren't much better just thinkin of my cheat meal as i munch them dry nuts! hmm

[Action]

Originally Posted by tom123

just thinkin of my cheat meal as i munch them dry nuts! hmm

Tom, I didn't know you were into men! Congratulations...I'm happy for ya!

[tom123]

Originally Posted by Action

Tom, I didn't know you were into men! Congratulations...I'm happy for ya!

lol you know what i meant! your always twisting words, must be the way your mind thinks???

[admin]

lol.
I've been debating over this diet too, but as you mentioned, I dont' know if I'm ready to be 100% comitted, and only be able to have one cheat meal a week and that's it.

It is also mainly designed for bodybuilding, and that's it. I will be starting muay thai, and probably incorporate sprints and other high intensity exercises in the near future, so I don't know if it will be right for me.

[tom123]

Originally Posted by admin

lol.
I've been debating over this diet too, but as you mentioned, I dont' know if I'm ready to be 100% comitted, and only be able to have one cheat meal a week and that's it.

It is also mainly designed for bodybuilding, and that's it. I will be starting muay thai, and probably incorporate sprints and other high intensity exercises in the near future, so I don't know if it will be right for me.

nah i doubt it would be right for muay thai, youll get beat up lol.

you dont crave as much for carbs as what your used to with the keto and ckd diets you've done. but the burn is still there if you do cardio too fast!

just had my cheat meal on day 11, my appetite started going ravenous for some reason felt the right time to carb up. hmm delicious roast dinner (x2 lol)

[admin]

I added variations to the original post, for different weights, female users, etc.

[tom123]

Originally Posted by admin

I added variations to the original post, for different weights, female users, etc.

thanks admin, gettin my sister on this diet after shes had her baby! perfect whilst walkin the pram (low intensity cardio) and stuff!

[Under-Radar]

I did this to make it easier to read and simple. so i dont want to hear about whats this and whats that. just follow the gosh damn post.......


The Diet:

The premise of the diet is high protein, moderate fat and very low carbs (no direct sources of carbs). During this diet, the brain goes into ketosis (it uses ketone bodies (fats) for energy. The energy requirements by the body can virtually be completely supplied by fats (which you'll be taking in plenty of). The only activity that uses carbs will be weight training which may use 30-50g per workout. You will get this 30-50g indirectly through the foods you eat. As a backup, the re-feed meal, or re-feed day you'll be having once per week will provide a storehouse of glycogen (glucose) in case of emergency. So, very little gluconeogenesis will occur. Remember, it takes 3- 6 days to get into a strong ketosis where your brain is using ketone bodies (fats), instead of carbs, for energy. Be patient.

Re-feed:

After you complete 2 solid weeks (at least 14 days) on the diet, start having a re-feed meal, or re-feed day once per week. It’s up to you to figure out which one works best for you. HAVE YOUR RE-FEED ON THE SAME DAY EVERY WEEK, and if you choose a one meal re-feed, make it the last meal of the day. Eat what you are craving, but try to avoid trans fats. (Hydrogenated oil)

Cardio:

Cardio should be performed first thing in the morning, on an empty stomach. Do it at low intensity (125-130-bpm heart rate). This will ensure that you use FAT as a fuel source. If the heart rate exceeds 130-bpm; carbohydrates (glycogen) becomes 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 glucose (gluconeogenesis). Remember, Fat CANNOT be changed into glycogen. Therefore, for bodybuilding, the rule for cardio should be LONG DURATION, LOW INTENSITY. Start with 30 minutes, 7 days per week, and work your way up to 45 minutes, 7 days per week. If you need to go up, you can, but don’t go over an hour in one session. If you need more, start adding cardio immediately post-workout.

Training:

Training should be high intensity, lower volume, and a rep range of 6-8. Some may be able to perform 8-10 reps.


Important Keto Supplements:

Essential Polyunsaturates:
-Omega-3 Fish Oil (DHA and EPA) 1000mg 3-6 xs per day

Monounsaturated Fats:
-Macadamia nut oil
-Extra virgin olive oil
-Avocado oil
Monounsaturated fats are NOT essential; but, they ARE very heart healthy.

Berry Green: All natural supplement supplying 20 organic berries and greens in a pure vegecap. Berry Green also supplies the body with live active cultures (probiotics)

Psyllium or sugar-free Metamucil: (fiber supplement) 1-teaspoon 2 xs per day, morning and at night mix with 4-6 oz of water. (Work your way to 3tsp per day)

Pure Creatine-(no carbs) (2 xs per day, morning and post-workout shake)
Leucine- (5g 2 xs per day, Pre and Post-workout shakes)
Whey Isolate-(with 0g fat and 0g carbs)
Multi-Vitamin-(every day)-(with breakfast)
Sea salt-(salt all your food)-(need a high sodium intake)
Coral Calcium- (1500mg per day)-(with meal #2 and before bed)


Other supplements:

ALC-(acetyl L- carnitine)-(1200mg 4xs per day)
NAC- (liver support/antioxidant)-(600mg 2 xs per day)
IDS Glutamine/MSM- (1 serving with breakfast and 1 with meal#4)
Cinnulin PF- (1 serving with creatine in the post-workout shake)
Vitamin C- (500mg 2x per day)-(pre-workout and before bed)
Vitamin E- (400IU 2x per day)-(with meal #2 and #4)
__________________
IDS Athlete
http://www.myspace.com/fist_of_legend

[Under-Radar]

I also wanted to state that so many of you act as tho you cant follow a simple diet and always try to change shit around. DONT leave it; and just follow the damn diet. below i will list answers to most common questions.



For those of you who complain about having no energy. here is my answer

If you are truly in ketosis, you shouldn't have any problems with being hypo because you have ketones as a constant fuel source. However, if you already have problems with being hypoglycemic (low blood sugar) you just gotta make sure you're eating every 2.5-3 hours.

A keto diet can help individuals with hypoglycemia maintain stable blood sugar levels.



Crystal light or similar products can be used in moderation. Yes, these products are sugar-free, and they even say zero carbs on the nutrition lable, however, if you read the ingredients you will see maltodextrin listed.

Maltodextrin is added, and used as an anti-caking agent in these products and could add .5g of carbs per serving. There are 8 servings in one little tub of Crystal light. These carbs can add up. The companies that make these products can list their product as zero carbs as long as its .5g per serving.

As for Splenda (the name brand for sucralose), Splenda should also be used in moderation.

Its not sucralose itself that needs to be avoided. Companies(like the makers of Splenda) combine sucralose with maltodextrin to be used as an anti-caking agent. On a ketosis diet, its the maltodextrin that is the problem, not the sucralose. This is why diet soda, even diet sodas that say sweetened with Splenda are acceptable...they do not contain maltodextrin.

What about Stevia powder?

Stevia in powder form also has maltodextrin or dextrose added as an anti-caking agent, which would make it no different than buying Splenda.

The best sweetener for a keto diet is liquid Stevia...truly zero carbs/calories.



Here SW members here is my recommendations.


My recommendation would be to:

Limit crystal light to as little as possable.

Limit splenda packets to about 5 per day.

Drink all the diet soda you want....as long as your taking in an adequate amount of water.

Go with liquid Stevia while on a keto diet.

[Action]

Great post. A lot of people lately asking about this diet.

Special emphasis on the fact that Sucralose is fine as well as Stevia, provided you can get pure forms of each without being mixed with Dextrose or Maltodextrin.

Diet sodas and Crystal Lite are fine as they contain Sucralose and WILL NOT kick you out of ketosis.

[Action]

Originally Posted by Under-Radar

I also wanted to state that so many of you act as tho you cant follow a simple diet and always try to change shit around. DONT leave it; and just follow the damn diet. below i will list answers to most common questions.

Well said. Don't change the damn diet around, follow it according to your weight. Typically, at my weight I was shooting for 300 grams protein, 50 grams of fat (mostly from EFA's) and well under 50 grams carbs.

Originally Posted by Under-Radar

For those of you who complain about having no energy. here is my answer

If y

UR, people that complain about not having energy on the diet just aren't doing it right. I have never, ever felt more f----g energy than when I was on this diet. PERIOD!!!

[Action]

This thread has been merged with the initial sticky thread on Palumbo/Keto.

[colorado127]

I have been on this diet for about 4 weeks and have not lost any muscle at all. I started at 185lb and look SIGNIFICANTLY better around the waist and still weigh the same.

I am even doing the diet fairly sloppy. Id probably be even further along if I followed it more strickly.

Some observations:
Breath can get a bit metal-ly but if you drink more water its better.

Ketostix, bought some just to make sure, but now I can just tell when I'm 'on'

Sleep is better and I wake up alert and not groggy like before.

First week was tough, I was a bit cranky at the end of the week but now its better

Gin martinis have no carbs

[Action]

Originally Posted by Action

Diet sodas and Crystal Lite are fine as they contain Sucralose and WILL NOT kick you out of ketosis.

Sorry, just read this and have to correct it. My mistake.

Diet sodas and Crystal Lite contain Aspartame, not Sucralose.

[Action]

Originally Posted by colorado127

I have been on this diet for about 4 weeks and have not lost any muscle at all. I started at 185lb and look SIGNIFICANTLY better around the waist and still weigh the same.

I am even doing the diet fairly sloppy. Id probably be even further along if I followed it more strickly.

Some observations:
Breath can get a bit metal-ly but if you drink more water its better.

Ketostix, bought some just to make sure, but now I can just tell when I'm 'on'

Sleep is better and I wake up alert and not groggy like before.

First week was tough, I was a bit cranky at the end of the week but now its better

Gin martinis have no carbs

How not strictly are you?

[colorado127]

I was trying for 5 days on 2 days off but because of a variety of things, like a visit from my dad, some times its 4 days on 3 days off and last weekend i was 5 days off and just started again today. When im on though, im very strict with about 30g of carbs or lower a day.

[colorado127]

Oh, yea, someone asked can you do this diet while on cycle. Yes, im doing both right now and have seen great changes.

[basiclute009]

Starting this next week

[Action]

Originally Posted by colorado127

Oh, yea, someone asked can you do this diet while on cycle. Yes, im doing both right now and have seen great changes.

Of course, yes. And it's even better on cycle.

[anthonyclark]

lots of good info.

[Action]

Originally Posted by Under-Radar

Guys since i work very close with Dave Palumbo. I though i would put up his keto diet so that some of you may benefit from it.




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).

Admin edit. I found these variations for different weights, female, etc. I don't think Dave created them, but someone else using the diet's theory.

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.

Great info bro. And the diet works to perfection!!!

I'm on week 3 of it and so far the results have been great as usual.

Anyhow, for a little change and shocking to your dieting system, the recommended staggering or plateau breaking (a big favourite of many of Palumbo's bodybuilders and fitness competitors) is the 3 day/1 day pro/fat and pro/veg combo. That means 3 days of pro/fat and and 1 day of pro/veg.

It shocks the body into progress and throws it off to keep the results coming AFTER you have plateaued on the diet.

[breakthrough]

There is no way I could ever be on this diet. It looks like a starvation diet to me. That is definitely not enough food for me. I eat all day long as it is.....probably in the 4500-5500 or more calorie range and looking at these meal plans, I know I'd feel hungry all the time especially while "on". I am very irritable and snappy when I'm hungry. This diet would put me in a bad mood. If was going to do a similar type of diet I would just eat when ever I was hungry. My body knows instinctively what it needs. I once did a less than 30g of carbs a day diet and I looked tremendous after only about 3 weeks. Never have I been as lean as I was then. The problem was that all that protein and no carbs started to get old.....real old.....real fast to the point of feeling ill at about week 6. I need carbs.

[Mr.Nick]

Well I'm gonna give this whole Palumbo thing a try and see if it works for me after reading thru this thread. I've already started dieting and what I've been doing isn't too different from what's been laid out here, so hopefully it won't be too hard. I just have to make a few tweeks and I'll be good to go.

Couple questions for those of you in the know; For the 6th meal, is it ok to put some cottage cheese in the whey shake? I've been doing this lately b/c cottage cheese has casein and combined with the pb, it should help slow the absorption rate while sleeping. I'm using the no-fat stuff if that makes a difference and it's got 6g carb per half cup which is what I've been putting in.

Also, as far as the cheat meal goes, can it be anything I want or are there some things to avoid at all costs? The stuff I'd want to cheat with would be things like pizza, cheeseburgers, cokes, beer, and fatty red meats (ribeyes and such), along with carbs like baked potatoes both reg and sweet. Also, does it really matter if the cheat meal is the last meal of the day so long as the meals following it are part of the diet?

If I do a veggie day, which ones should I avoid besides carrots and bell peppers? I see asparagus is ok, but what about broccoli? I ask about broccoli, cuz I eat a shitload of it already, like 3 lbs a wk.

I know cardio is best when you first wake up, but there's gonna be times where that's just not possible for me b/c I'm a late riser and don't always have time to spare before heading off to school or work. Is it okay to hit up the cardio after I lift? What about at the end of the day like between meal 5 and 6? Does the normal 6-8 hrs/day of sleep still apply here, or does keto require less/more?

Lastly, do you guys have any pointers to help stay on track? The cheat meal will definitely help, but I know I'll need all the help I can get to stay on point with this. My goal is to maintain as much size and strength as possible but get cut before I do another cycle. I won't be ready to cycle on again until at least late march or early april, but there's a possibility of waiting a few months longer due to an international trip (not trying to smuggle aas across borders)

Sorry about the million questions, I just wanna get this down so I can reach my goals, before cycle #2, and I know you guys know your shit otherwise I wouldn't be asking.

[Under-Radar]

Originally Posted by Mr.Nick

Well I'm gonna give this whole Palumbo thing a try and see if it works for me after reading thru this thread. I've already started dieting and what I've been doing isn't too different from what's been laid out here, so hopefully it won't be too hard. I just have to make a few tweeks and I'll be good to go. Just be sure to do the keto diet as outlined, except for adjusting fats/protein ration to your body and needs,

Couple questions for those of you in the know; For the 6th meal, is it ok to put some cottage cheese in the whey shake? I've been doing this lately b/c cottage cheese has casein and combined with the pb, it should help slow the absorption rate while sleeping. I'm using the no-fat stuff if that makes a difference and it's got 6g carb per half cup which is what I've been putting in. Some folks have done this, but it would be a personal choice, you should be taking in nuts or peanut butter with your shakes, so that in itself should be sufficient to slow down the absorbtion rate.

Also, as far as the cheat meal goes, can it be anything I want or are there some things to avoid at all costs? The stuff I'd want to cheat with would be things like pizza, cheeseburgers, cokes, beer, and fatty red meats (ribeyes and such), along with carbs like baked potatoes both reg and sweet. Also, does it really matter if the cheat meal is the last meal of the day so long as the meals following it are part of the diet? It can be anything you want with the one exception, be sure to not eat over 300-500 grams of carbs in that one sitting, remember you should be having your cheat meal at the same time every week and it should be the last meal of the day.

If I do a veggie day, which ones should I avoid besides carrots and bell peppers? I see asparagus is ok, but what about broccoli? I ask about broccoli, cuz I eat a shitload of it already, like 3 lbs a wk. broccoli is fine, its the sugary veggies youwant to watch out for.

I know cardio is best when you first wake up, but there's gonna be times where that's just not possible for me b/c I'm a late riser and don't always have time to spare before heading off to school or work. Is it okay to hit up the cardio after I lift? What about at the end of the day like between meal 5 and 6? Does the normal 6-8 hrs/day of sleep still apply here, or does keto require less/more? First your sleep requirements will differ from person to person, but on the keto diet, most experience a peaceful and more quality of sleep, also as for cardio, you should either do it in the morning or after a workout is fine too, you can even do it at the end of the day, The goal is too get the cardio in and if your times are off, than thats okay, cardio is cardio, and fatloss is your primary goal while retaining muscle RIGHT? SO ALL WILL BE FINE.

Lastly, do you guys have any pointers to help stay on track? The cheat meal will definitely help, but I know I'll need all the help I can get to stay on point with this. My goal is to maintain as much size and strength as possible but get cut before I do another cycle. I won't be ready to cycle on again until at least late march or early april, but there's a possibility of waiting a few months longer due to an international trip (not trying to smuggle aas across borders)

The only motivation is to saty on the diet and notice the look in the mirror, you can also go to my keto diet thread that i posted a while back asking "WHO IS DOING THE KETO DIET" THIS WAY YOU CAN POST YOUR PROGRESS. but other than that, just pm and ask for help when you feel like letting it go.

Sorry about the million questions, I just wanna get this down so I can reach my goals, before cycle #2, and I know you guys know your shit otherwise I wouldn't be asking.

yep I know my shit, cant speak for anyone else, lol UR

[Mr.Nick]

Thanks UR. I'm going to the store after work tonight so I can officially kick this off the right way. It's gonna suck having to wait for that first cheat meal, seeing how you have to go at least 14 days and I want it to be on sunday, so it will be closer to 17 days for me. Oh well, that's just more progress to be had I guess.