Quick Palumbo Question...

[Nick!]

Hey bros,

I'm going to be running the Palumbo diet again in a few weeks, and I just wanted to check to see if I have the correct macros before I start. I currently weigh 225 lbs. and am on the final week of my cycle. I'm going to cut before I go on a cruise at the end of April and had a few questions...

Should I be consuming 1.5g protein and .5g fat per lb of body weight (337g protein, 112g fat daily)? Or should I follow the default diet on this site for a 200 lb. male?

Also, do you think starting with 30 mins of cardio ed in the AM would be enough and then bump it when fat loss slows? Or should I start with 45 mins ed?

Thanks!

Nick

[WetWorks]

Originally Posted by Nick!

Hey bros,

I'm going to be running the Palumbo diet again in a few weeks, and I just wanted to check to see if I have the correct macros before I start. I currently weigh 225 lbs. and am on the final week of my cycle. I'm going to cut before I go on a cruise at the end of April and had a few questions...

Should I be consuming 1.5g protein and .5g fat per lb of body weight (337g protein, 112g fat daily)? Or should I follow the default diet on this site for a 200 lb. male?

Also, do you think starting with 30 mins of cardio ed in the AM would be enough and then bump it when fat loss slows? Or should I start with 45 mins ed?

Thanks!

Nick

337g protein, 112g fat

30 minutes and move up to 45 minutes.

I know it has nothing do with this post but I hate cardio just bored at worm thought I might throw that out there

[Under-Radar]

Originally Posted by WetWorks

337g protein, 112g fat

30 minutes and move up to 45 minutes.

bump this all the way to the top, hell yea right on the nail.

[Nick!]

Thanks WW and UR! I'm going to start planning out my diet and then I'll post it for everyone to see.

I'm going to stick with the 30 mins of cardio too...and jeff, I totally agree about the cardio LOL.

[Nick!]

I'm going through and generating my diet and I had a question about the number of meals per day. Am I limited to 6 meals per day to get my 337g protein or can I do 7 meals?

[Action]

Originally Posted by WetWorks

337g protein, 112g fat

30 minutes and move up to 45 minutes.

Big bump on WW.

[Action]

Originally Posted by Nick!

I'm going through and generating my diet and I had a question about the number of meals per day. Am I limited to 6 meals per day to get my 337g protein or can I do 7 meals?

6 is usually the norm for his diet. It doesn't hurt to do 7 if you have time. The lower the content of the meals and more spaced out, the less stress on the system and the greater your metabolism will be, hence more fat burning potential.

If you have the time in the day, do it. And my recommendation is that your 7th meal be a slow absorbing shake. Peanut Butter and/or EFA and/or Casein protein for slow absorption and a gradual, consistent anabolic state throughout the night.

[Nick!]

Originally Posted by Action

6 is usually the norm for his diet. It doesn't hurt to do 7 if you have time. The lower the content of the meals and more spaced out, the less stress on the system and the greater your metabolism will be, hence more fat burning potential.

If you have the time in the day, do it. And my recommendation is that your 7th meal be a slow absorbing shake. Peanut Butter and/or EFA and/or Casein protein for slow absorption and a gradual, consistent anabolic state throughout the night.

Thanks bro! I'm eating 8 meals a day right now, so I think I can squeeze 7 in with no problem. I'll plan it out and post it with the 7 meals.

[Nick!]

OK, so I planned out my Palumbo diet based on weighing 225. Please take a look at let me know what you think...

4:30am: Wake up
5:00-6:30am: Workout
6:30am: Post-Workout Shake with Whey & 1 TBSP All-Natural Peanut Butter (360 Calories - 50g Protein, 2g Net Carbs (1g Fiber), 9g Fat)
7:30am: 5 whole eggs (OMEGA-3) add 4 extra egg whites (420 Calories - 46g Protein, 0g Carbs, 22.5g Fat)
10:00am: 50g Whey Protein with 1 TBSP All-Natural Peanut Butter (no sugar) (360 Calories - 50g Protein, 2g net Carbs (1g Fiber), 9g Fat)
12:30pm: 8 oz. Chicken Breast & ½ Cup Almonds (495 Calories - 64g Protein, 4g net Carbs (4g Fiber), 21g Fat)
3:00pm: 4 whole eggs (Omega-3) and 4 extra egg whites (350 Calories - 40g Protein, 0g Carbs, 18g Fat)
5:30pm: 6 oz. Salmon & small bowl of salad (370 Calories - 38g Protein, 3g Net Carbs (3g Fiber), 21g Fat)
8:00m: 50g Whey Protein with 1 TBSP All-Natural Peanut Butter (no sugar) (360 Calories - 50g Protein, 2g net Carbs (1g Fiber), 9g Fat)
8:30pm: Sleep

Total of ~2715 Calories

57% Protein: 338g
2% Carbs: 13g
41% Fat: 110g


Look OK?

[WetWorks]

Originally Posted by Nick!

OK, so I planned out my Palumbo diet based on weighing 225. Please take a look at let me know what you think...

4:30am: Wake up
5:00-6:30am: Workout
6:30am: Post-Workout Shake with Whey & 1 TBSP All-Natural Peanut Butter (360 Calories - 50g Protein, 2g Net Carbs (1g Fiber), 9g Fat)
7:30am: 5 whole eggs (OMEGA-3) add 4 extra egg whites (420 Calories - 46g Protein, 0g Carbs, 22.5g Fat)
10:00am: 50g Whey Protein with 1 TBSP All-Natural Peanut Butter (no sugar) (360 Calories - 50g Protein, 2g net Carbs (1g Fiber), 9g Fat)
12:30pm: 8 oz. Chicken Breast & ½ Cup Almonds (495 Calories - 64g Protein, 4g net Carbs (4g Fiber), 21g Fat)
3:00pm: 4 whole eggs (Omega-3) and 4 extra egg whites (350 Calories - 40g Protein, 0g Carbs, 18g Fat)
5:30pm: 6 oz. Salmon & small bowl of salad (370 Calories - 38g Protein, 3g Net Carbs (3g Fiber), 21g Fat)
8:00m: 50g Whey Protein with 1 TBSP All-Natural Peanut Butter (no sugar) (360 Calories - 50g Protein, 2g net Carbs (1g Fiber), 9g Fat)
8:30pm: Sleep

Total of ~2715 Calories

57% Protein: 338g
2% Carbs: 13g
41% Fat: 110g


Look OK?

looks good, but I'd add some BCAA's pre workout if it was me, 10g to 20g.

[Nick!]

Originally Posted by WetWorks

looks good, but I'd add some BCAA's pre workout if it was me, 10g to 20g.

Thanks bro! Will the BCAA's make me feel all full and bloated while lifting like protein shakes do? Also, what do they do pre-workout for me?

[WetWorks]

Originally Posted by Nick!

Thanks bro! Will the BCAA's make me feel all full and bloated while lifting like protein shakes do? Also, what do they do pre-workout for me?

BCAA's are broken down and just need to be absorbed, so no bloat. I get some of my best workout when I take BCAA's and some other stuff pre workout.

[cookiedough]

Originally Posted by WetWorks

BCAA's are broken down and just need to be absorbed, so no bloat. I get some of my best workout when I take BCAA's and some other stuff pre workout.

I have 2 admit I haven't done this b4. The only bcaas I get r in shakes. Looks like I'm missng something

[Under-Radar]

bcaa are okay, but as most nutritionist in the sport will tell you, you dont need it, you are getting plenty in your protein shakes as well as meals, Wetworks found something that works for him, and he is a vet in the game, stick with the meal plan, and all will be good brother,