The Palumbo Keto Diet and requirements

[Under-Radar]

Guys since i work very close with Dave Palumbo. I thought 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.

[admin]

Thanks, I think it's up here somewhere too.

[Action]

Lol. Yes I posted it a while ago but it's nice to see it again for everyone to read. I've got some old examples archived in my computer. I'll see if I can dig it up.

[admin]

Please do!
I'm going to do a couple articles on keto and Palumbo's diet.

[maxgtl]

It would help me alot. I told UR I was starting the Palumbo diet again today. Last time I never got into ketos and had no energy. After my cheat day, I could not get back disaplined to stay off carbs. Anyway, any more research or daily meal options would be great.
Also, on your cheat day- I love sushi, but I know you are suspose to have good carbs only and so much. I want to use that day for drinking beer though. What are your thoughts? Do I need to take it even lighter on the other carbs if I drink a lot?

[admin]

Palumbo and Keto are two different things.
Palumbo you have one cheat meal which can be anything.
Keto you have cheat day, but should avoid fat.
Personally, I didn't tell a difference when I ate anything and everything to eating clean.

[tom123]

Just had a look at the less than 250lb version of this diet in this article.

it works out as:

100g fat
300g protein
28g carbs

2100 calories

This is surely too low for a 225lb BB?

is 100g fat enough to get you into ketosis, in a ckd for 225lbs you would need more like 250g.

Also since there is only one carb/cheat meal a week how do you lift weights without ever carbing up. Also do you do this diet for 15weeks contest prep?

[Under-Radar]

naturally when your brain kick over into ketosis. you will start to have alot of enerygy. most think that if you are on a restricked ketosis diet; then your strenth is yapped. this far from the truth. your body will start to utilize the fat for energy and sparing the protein for muscle building.

[signal22]

Originally Posted by tom123

Just had a look at the less than 250lb version of this diet in this article.

it works out as:

100g fat
300g protein
28g carbs

2100 calories

This is surely too low for a 225lb BB?

is 100g fat enough to get you into ketosis, in a ckd for 225lbs you would need more like 250g.

Also since there is only one carb/cheat meal a week how do you lift weights without ever carbing up. Also do you do this diet for 15weeks contest prep?

Tom, I know you got a fair bit of expierience with ckd and keto type diets.... Would you mind posting the diet you've found to be most effective so far?

Cheers.

[kagey040]

This is a great article, I've always wanted to try this diet, but it seems that everyone always writes about this and then the people who it is written for have to figure out the whole system. number of fats, carbs and proteins on out own.
As for myself its not that I'm lazy but I am a relative beginner to this type of fat loss program. So I would greatly appreciate it, if someone who has used the program could possibly be a bit more specific about the meal plans.
I see the one here, but is that what someone eats for however long until they lose what they want to lose.

thank you for any info.

[admin]

Here is a sample diet for me on KETO not Palumbo. It's been a while since I was on KETO, and my memory isn't so good.
I was roughly 240-245 while on Keto.
I would aim for 30-35g of protein, 35g of fat, as little carbs as possible.

Meal1: 6 Whole Eggs
Meal2: Small can of tuna + chunk of cheese (enough to get 33g of fat, 45g cheese?)
Meal3: Whey shake with 2.5 tbsp olive oil.
Meal4: Chicken breast w/ olive oil, nuts, mayo/mustard dipping sauce, cesaer dressing, etc.
Meal5/6: Repeat some from above, except for eggs, got so tired of eating eggs.
When not 100% serious about diet, I would eat low carb bread, make a BLT in the morning. It was delicious and looked forward to it every morning. Actually was in best shape when that was included in my diet, oddly enough, and only training 3-4 times a week, with only walking dog in AM.
Carbs would come from little things like low carb ketchup, 1g that's in gum or whatever, , couple tomatoe slices, etc, little things like that (plus when I had low carb bread)

Another common meal, McDonalds, bacon cheeseburger, double cheeseburger, diet coke. Throw away bun. Costs under $5, can't beat that. Was like cheating, without actually cheating.

Again, when not 100% serious, carb up would be anything I felt like, and I didn't notice a difference from a clean carb up.

Clean carb up for me, start Friday evening, have an apple right before last workout.
Post workout, and last three meals of the night, 50g protein, 100g dextrose (150g first PWO). Next day would be stuff like spaghetti, pancakes, sandwiches, all trying to keep fats down, or relatively low. It was awful, 150g of dextrose in a shake is absolutely disgusting. Would have to fill a water bottle that was a litre to get all the dextrose in. And it wouldn't all dissolve, so you had to add more water. That wasn't worse. The worse part is, after being used to eating every 2-3 hours for last 10+ years, and you go from say 4PM till the next day with no solid food in you, terrible feeling, want to eat anything and everything possible. Now, you don't have to do the dextrose route, but I read it, and gave it a try.

Palumbo's, as mentioned, is a cheat meal, once a week, and that meal can last as long as you want. That's one of the biggest things I didn't like about his diet, unless I was really serious and getting ready for a show or something.

[admin]

Originally Posted by tom123

it works out as:

100g fat
300g protein
28g carbs

2100 calories

is 100g fat enough to get you into ketosis, in a ckd for 225lbs you would need more like 250g.

That has always been my concern/debate. Personally, I think this is a person to person basis. Some are going to get into ketosis, much like some can get into ketosis with say 70g of carbs a day, while others have to be under 20g. I think there are some that will feel fine on the diet, while others will not get into ketosis and will feel tired, which many have.
But some of the results I've seen have been fantastic.

[Under-Radar]

If the diet is folowed; you will get into ketosis. The diet above are guidelines for someone that is 200 or 250pds. But Dave does personalize diet plans as well. I have never know anyone that could not get into ketosis when excluding carbs. Yes some do take longer than others. It all depends on what shape and how much more bodyfat they are carrying. The fsct is you can and should not have any starchy carbs doing this diet. Or you will not get into ketosis. Now their are diets where folks would consume very little carbs. But i assure you that it is no keto diet. Because the studies show that the body only need between 25-50 grams of carbs to be sustain at optimal levels while still being able to do its job. Anything over 50grams of carbs and you will in fact kick your body out of ketosis.

I say try the diet. both all or many and see what works for you. Iimagine for someone of your build it would be hard to iliminate carbs right off the back. so why not slowly restrick them whether than rush them out. Then after such discipline you can give the keto diet a try. U.R

[tom123]

Originally Posted by signal22

Tom, I know you got a fair bit of expierience with ckd and keto type diets.... Would you mind posting the diet you've found to be most effective so far?

Cheers.

I've tried the ckd type for about 5months, i lost about 4 stone. alot was fat but i lost alot of muscle. The problem with this diet is the appetite supression. my calories were around 2000, this is why im sceptical of dave's diet. if you require 3500 calories at 250lb dropping to 2100ish is too low in my opinion.

I'm thinking of trying lyle mcdonalds TKD where you consume just enough high GI carbs pre work to do the weights then just enough carbs pwo to replenish, effectivly getting the best of both.

im planning it out at the moment but heres what i have so far:-

pre WO carbs high GI
5g of carbs is 2 sets of weights
therefore between 25g-50g
(insulin should be blunted during exercise as we know with the release of adrenaline)

post WO carbs
25-50g dextrose (no fruit)

Im thinking of working this into the palumbo diet, id probably have the lean protein and veg meal pwo as fat slows digestion of protein n carbs and some insulin may be present(fat storage).

i dont like the ups n downs on ckd. i know TKD is popular with athletes as insulin sensitivity will be excellent, and i would imagine once liver glycogen is depleted it should be easy to get into ketosis after weights.

i will only be doin pre n post wo carbs with weights. cardio will be very very low intensity, anythin faster than walking and your body cant burn the fat fast enough.

IM 225lb around 20lb overweight

Macronutrients on training days:-

PROTEIN 1g is necessary per lb of lean bodyweight

300g like the palumbo
4x300 = 1200calories

CARBS 75g
75 x 4 = 300cals

FAT 1000calories to get to 2500 (thats a 500cal deficit for my weight)

so 1000/9cal = 111g fat

i think a 500cal deficit is a healthier start than 1000+ i wouldn't risk losing my hard earned muscle again.

if im tired all the time then i'll lower the carbs but i just cant train intense without enough muscle glycogen and i hate the thought of all them insulin receptors beggin for food pwo without been fed!!

[tom123]

I will post my diet and plan on a new thread once completed.

also the TKD as UR said will drop some people well out of ketosis and may not work at all, but light cardio after the pwo meal should help ketogenesis resume within several hours.

[kagey040]

For this fat loss program do you take in the number of proteins, carbs and fats for the weight you would like to be, or do youtake in for the weight you are now and adjust down as needed.

thanks for any info

[tom123]

Originally Posted by kagey040

For this fat loss program do you take in the number of proteins, carbs and fats for the weight you would like to be, or do youtake in for the weight you are now and adjust down as needed.

thanks for any info

you should have a 500 calorie deficit for whatever weight you are now. eg im225lb and need around 3000cals to maintain my weight, its a rough guide any calculator you use as there are variables like metabolism activity level etc but its a start then you tweek it after. but ill be aiming for 2500cals while dieting.

you also burn more calories doing low intensity exercise say an extra 500calories a day there for your 1000 calories short a day therefore 7000 a week therefore around 2lb of fat assuming you only burn fat! you get the idea.

protein consumtion requiremnt is based on lean body mass as in everythin but muscle. not just weight.

if you were 200lb and 160lb LBM you would take 160g protein - 240g (1-1.5g/lb LBM)

then workout the rest as i did above

[signal22]

Thanks Tom, good stuff.

[powerman]

Originally Posted by tom123

you should have a 500 calorie deficit for whatever weight you are now. eg im225lb and need around 3000cals to maintain my weight, its a rough guide any calculator you use as there are variables like metabolism activity level etc but its a start then you tweek it after. but ill be aiming for 2500cals while dieting.

you also burn more calories doing low intensity exercise say an extra 500calories a day there for your 1000 calories short a day therefore 7000 a week therefore around 2lb of fat assuming you only burn fat! you get the idea.

protein consumtion requiremnt is based on lean body mass as in everythin but muscle. not just weight.

if you were 200lb and 160lb LBM you would take 160g protein - 240g (1-1.5g/lb LBM)

then workout the rest as i did above

Good post Tom ive experimented with Daves diet and it works well for me

[Action]

More Palumbo examples and info:

Here is an example Palumbo style diet for a 200lb male. The diet is based on the generic 1.5g pro, and about .5g fat per lb of body weight. I agree with Myth in saying that you should have a meal every 2.5-3 hours you are awake. So, if you are awake longer than normal, you may need to add a meal.

MEAL #1
4 whole omega-3 eggs + 7 large eggs whites (For the whole eggs, make sure to go with mostly Omega-3 eggs.)

MEAL #2
"Lean-Pro Meal": 6oz chicken (cooked weight) with 1 Tbs Macadamia nut oil or extra virgin olive oil, and ½ cup green beans.


MEAL #3“Pre-Workout”: 50g whey protein isolate + 2 tbs. natural peanut butter or almond butter


MEAL #4“Post-Workout”: 50g whey protein isolate + 2 tbs. natural peanut butter or almond butter

MEAL #5
"Fatty Protein Meal": 6oz of lean ground sirloin (cooked weight) or 7oz salmon (cooked weight), a small green salad. (No tomatoes, carrots, or red peppers) w/ ½ tablespoon of extra virgin Olive Oil.

MEAL #6
4 whole omega-3 eggs + 7 large eggs

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, and 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 the weight workout which may use 40-50g per workout. You will get this 40-50g 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 in the liver will be occurring. 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. Its 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 (under 125-130-bpm 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. 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:

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)

[Nick!]

I'm currently on cycle, and once I've been off PCT for about 2 weeks, I'll be starting Dave's diet. This won't be until the end of May, but I'll be keeping a log of how it's going and report my results back to all of you. I feel pretty confident that it will work, as very low to no carbs is the only diet that's really ever worked for me to drop fat fast...

[kagey040]

Hello All,

I have a small question about the cardio: It seems to me that most people on the board seem to agree with the low impact/20 minute fat burn. Now, trust, I am more than happy to be corrected, but I read this once in a magazine and thought the theory was sound.
Understand I am just paraphrasing: If you are doing cardio, lets use the low imp/20 min. and your HR goes to 120, you burn lets say 300 calories (I want to use numbers easy for me to figure out) about 1/3 of them would be fat calories so about 100 calories. Now, if you did the same amount of time elevated your HR to say 150 to 170 whatever you would then burn more calories and even if 1/3 of them were again fat calories, you would burn more fat just by elevating your HR.
Of course I could be missing the whole point here.

thanks for the info in advance.

[powerman]

IM sure that makes sense..Heres another option try cardio early am first thing on an empty stomach.There have been many studies and a bit of controversy on this but it works better for me..You can have small protein only drink if you like no carbs..I also down 5grams of BCAAs upon awakening every day..This will prevent or halt the catabolic state from your overnite fasting thru sleeping..Just another option..Its good to try differet things. Keeps your body guessing..Sometime you have to fool the body into fat loss/ burn

[Under-Radar]

Originally Posted by kagey040

Hello All,

I have a small question about the cardio: It seems to me that most people on the board seem to agree with the low impact/20 minute fat burn. Now, trust, I am more than happy to be corrected, but I read this once in a magazine and thought the theory was sound.
Understand I am just paraphrasing: If you are doing cardio, lets use the low imp/20 min. and your HR goes to 120, you burn lets say 300 calories (I want to use numbers easy for me to figure out) about 1/3 of them would be fat calories so about 100 calories. Now, if you did the same amount of time elevated your HR to say 150 to 170 whatever you would then burn more calories and even if 1/3 of them were again fat calories, you would burn more fat just by elevating your HR.
Of course I could be missing the whole point here.

thanks for the info in advance.

Here the problem the higher your HR. you start to burn muscle not fat. when no carbs are present the first thing the body will go after is muscle . this is why you want to do slower cardio; so that the bodt temperature does not rise as this way the body will start to burn fat for fuel.

[tom123]

hey Action excellent post gonna print that baby off!!

1 question is it worth going on cycle during this diet as not much slin is present in your body??

or is it ideal for muscle preservation. nobody has mentioned whether they do it on or off cycle. gonna start next week.

was thinking very basic cycle 500-750mg mixed testosterone. i love the basic cycles. 8-12weeks.

how long do you stay on this diet, did you come off after a few weeks?

thanks mate