started on my 1st week using Palumbo diet dropped 5 already. Im really excited but i feel really really flat.
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started on my 1st week using Palumbo diet dropped 5 already. Im really excited but i feel really really flat.
[quote=rboy6699;949761]started on my 1st week using Palumbo diet dropped 5 already. Im really excited but i feel really really flat.[/quote]
Keep with it I am 5 weeks into it. started at 282 at 256 now. its well worth the payoff. I get compliments all the time now from people saying they can see a difference.
I lost more or less 35 pounds sinde i started the Palumboīs diet three months and a half ago but i hit a plateau. I would like to know if in the protein/veggies days you donīt eat any fat even at the egg meal and also how much veggies iīm supposed to eat. I really appreciate any suggestion.
[quote=a11;950207]I lost more or less 35 pounds sinde i started the Palumboīs diet three months and a half ago but i hit a plateau. I would like to know if in the protein/veggies days you donīt eat any fat even at the egg meal and also how much veggies iīm supposed to eat. I really appreciate any suggestion.[/quote]
pro/veg days keep your fat minimal. In terms of quantity, depending on your size - I guess and say 1/2 cooked cup with each lean protein meal.
Thank you very much AVBG.
wow thats amazing results for 5 weeks. When did you take your first cheat meal? and what did you eat on it?
My goal is to lose 25lbs of fat
[quote=BOHICA762;949864]Keep with it I am 5 weeks into it. started at 282 at 256 now. its well worth the payoff. I get compliments all the time now from people saying they can see a difference.[/quote]
[quote=a11;950333]Thank you very much AVBG.[/quote]
Wow did you lose that with cardio added on to the diet?
what's up yall! I'm back for a little while, so I'll be glad to answer any keto questions :D
[quote=Myth;951151]what's up yall! I'm back for a little while, so I'll be glad to answer any keto questions :D[/quote]
oh my God where the heck have you been MYTH. LOL you were gone so long you actually became a MYTH. haha Dude whats the first thing i should adjust on the palumbo diet once my fatloss slows down? And by this i mean after cardio is not helping as much.
[quote=Myth;951151]what's up yall! I'm back for a little while, so I'll be glad to answer any keto questions :D[/quote]
Yay! Myth is back!
Can you please post your final week carb protocol?
hope all is well Steve!
[quote=rboy6699;951174]oh my God where the heck have you been MYTH. LOL you were gone so long you actually became a MYTH. haha Dude whats the first thing i should adjust on the palumbo diet once my fatloss slows down? And by this i mean after cardio is not helping as much.[/quote]
honestly diet is the LAST thing I would ever touch. I'd rather be doing more cardio with tons of energy (more food) than less cardio starving myself. how much cardio are you doing now and at what intensity?
[quote=Conan the Programmer;951292]Yay! Myth is back!
Can you please post your final week carb protocol?[/quote]
whats up bro! long time no see!:hmn: LOL
final week I do a skip load, which works awesome. dave's final week "carb-up" just didn't do the trick
[quote=AVBG;951344]hope all is well Steve![/quote]
thanks bro!
What brings you back to the boards mate? How's military life treating you?
Myth!!!! Welcome back man, All we need is Frosty back and we got a revolution up in this piece!
[quote=Myth;951637]honestly diet is the LAST thing I would ever touch. I'd rather be doing more cardio with tons of energy (more food) than less cardio starving myself. how much cardio are you doing now and at what intensity?
whats up bro! long time no see!:hmn: LOL
final week I do a skip load, which works awesome. dave's final week "carb-up" just didn't do the trick
thanks bro![/quote]
OK, what is a skip load???
Also, I am 3 weeks out from the Orange County (didn't you do this show?) and everything is coming down nicely. I was considering not having any more cheat meals. I feel really depleted and tired. Do I just suck it up, or do I do the cheat meal for the next 2 weeks and just skip the last one?
[quote=Conan the Programmer;951727]OK, what is a skip load???
Also, I am 3 weeks out from the Orange County (didn't you do this show?) an
d everything is coming down nicely. I was considering not having any more cheat meals. I feel really depleted and tired. Do I just suck it up, or do I do the cheat meal for the next 2 weeks and just skip the last one?[/quote]
mate you got to do some research.. this shit ain't a secret.. a quick search will bring up...
[ame="http://forums.rxmuscle.com/showthread.php?t=6224"]Q & A with Ken "Skip" Hill - RX Muscle Forums[/ame]
And on the first page it briefly explains skip loading..
Q: Before we get into the specifics of it all, how did the name "SkipLoading" come about? Did some of your trainees name it that and it became a staple over time or was it a conscious decision by you to have a specific name for the process?
SkipLoading is my version of what has been historically known as Sh**loading. An oversimplification of Sh**loading is to deplete your body of carbs, sodium, etc., then load on foods high in fat, carbs, and sodium usually the morning of the show. Using this approach, I adjusted timing, water intake, and types of food to find the right balance. Over time it evolved so much that it didn't resemble Sh**loading anymore. I discussed a lot of the differences on my website a few years ago and someone referred to it as SkipLoading and from there the name stuck. SkipLoading is the result of a lot of hard work to tweak and perfect the process. The name not only recognizes my efforts, it separates my adaptation from the original and gives the entire concept more credibility.
Q: Again before getting into the specifics of SkipLoading is there a testing process you use on a competitor in the weeks approaching a contest to see how he will react to it?
Absolutely. SkipLoading is incorporated into the leaning down process to a certain extent. As much as SkipLoading is a protocol for loading the last week before a show, quite a few components of the load are utilized in the leaning down process. This helps the metabolism stay fresh and primed and allows me to see how that client reacts to certain timing of foods, amounts of food, effects on the body's condition, etc. SkipLoading is very predictable but the constant trial runs throughout prep make the process as efficient as possible and at the critical last week before the show, the client and I know EXACTLY what to expect. Without the trial runs I would have clients asking me, "You want me to do WHAT???"
Hi all
5ft 6
80kg
~20 bf%
(Only looking to cut atm)
Im currently rehabing from a lower back injury which has caused severe sciatica in my right leg and back meaning i cant deadlift and squat to deplete my muscles enough.
In light of this here is my diet:
[img]http://img514.imageshack.us/img514/5406/76034225.jpg[/img]
I have opted for a carb up every 2 weeks instead of 7 days and then after first 2 weeks every 10days and will be doing slpit training (legs will be extremely minimal and upper back is all right) with my upper body and doing HIIT and LISS after the carb up to deplete liver glycogen.
Will this work? Without deadlifting or squatting im assuming the carb restriction for roughly 10days will be enough to get into ketosis. Ill be using HIIT to do the depletion.
THE_MANN
yes it can work..but without doing the sums, at a glance your pro looks a little low.
[url]http://www3.interscience.wiley.com/journal/121501137/issue?CRETRY=1&SRETRY=0[/url]
[quote=THE_MANN;951883]Will this work? Without deadlifting or squatting im assuming the carb restriction for roughly 10days will be enough to get into ketosis. Ill be using HIIT to do the depletion.
THE_MANN[/quote]
I can't deadlift or squat either (Just heavy leg presses), do almost no cardio, and don't have a problem getting into ketosis. I take a dose of fiber before and after the cheat meal. Lift heavy the morning after (Or a short cardio session if it lands on a non-lifting day), have no veggies, nuts, etc with residual carbs the day after. Seems to work for me. But everyones body works differently.
I always opt for a real high volume workout though, so that may be my key. :dunno:
Cheat meal or re-feed for the whole day? Does the fibre help a lot?
Due to the severity i canty really leg press, i have gone from 300k to 40 just to stretch out my hams, lol.
I will be doing HIIT the day after the carb day but will have spinach/brocholli in their, why would you remove the veggies mate? Surely the extra fibre is good?
Most of my workouts are high volume as well so hope it should be ok :D
well 2 weeks into it and feeling great! I had my cheat meal yesterday on Easter and no problems other than super hungry today!!!
Also, tried out another recipe - "rice" made from cauliflower. Actually came out really good :) So if anyone wants it just lmk.
[quote=gottabecool;948464]awesome work Amy. Looking great. I took 10 days off the diet for a vegas trip....then pneumonia :( but ate sensibly and still lost weight the whole time with zero training. A lot of walking. But that was it. Strength went down, but atleast I didn't get fat. LOL[/quote]
thanks - very sweet of you to check them out :hmn:
[quote=AVBG;951798]mate you got to do some research.. this shit ain't a secret.. a quick search will bring up...
[URL="http://forums.rxmuscle.com/showthread.php?t=6224"]Q & A with Ken "Skip" Hill - RX Muscle Forums[/URL]
And on the first page it briefly explains skip loading..
Q: Before we get into the specifics of it all, how did the name "SkipLoading" come about? Did some of your trainees name it that and it became a staple over time or was it a conscious decision by you to have a specific name for the process?
SkipLoading is my version of what has been historically known as Sh**loading. An oversimplification of Sh**loading is to deplete your body of carbs, sodium, etc., then load on foods high in fat, carbs, and sodium usually the morning of the show. Using this approach, I adjusted timing, water intake, and types of food to find the right balance. Over time it evolved so much that it didn't resemble Sh**loading anymore. I discussed a lot of the differences on my website a few years ago and someone referred to it as SkipLoading and from there the name stuck. SkipLoading is the result of a lot of hard work to tweak and perfect the process. The name not only recognizes my efforts, it separates my adaptation from the original and gives the entire concept more credibility.
Q: Again before getting into the specifics of SkipLoading is there a testing process you use on a competitor in the weeks approaching a contest to see how he will react to it?
Absolutely. SkipLoading is incorporated into the leaning down process to a certain extent. As much as SkipLoading is a protocol for loading the last week before a show, quite a few components of the load are utilized in the leaning down process. This helps the metabolism stay fresh and primed and allows me to see how that client reacts to certain timing of foods, amounts of food, effects on the body's condition, etc. SkipLoading is very predictable but the constant trial runs throughout prep make the process as efficient as possible and at the critical last week before the show, the client and I know EXACTLY what to expect. Without the trial runs I would have clients asking me, "You want me to do WHAT???"[/quote]
This is awesome stuff, but I dont think I should be doing that type of experimenting this close to a show. Might use it next time though!
[quote=THE_MANN;953244]Cheat meal or re-feed for the whole day? Does the fibre help a lot?
Due to the severity i canty really leg press, i have gone from 300k to 40 just to stretch out my hams, lol.
I will be doing HIIT the day after the carb day but will have spinach/brocholli in their, why would you remove the veggies mate? Surely the extra fibre is good?
Most of my workouts are high volume as well so hope it should be ok :D[/quote]
I only do one meal, but it is a hell of a meal. I can't do HIIT either because of my back.
Yes the fiber helps.
[quote=amy13;953554]well 2 weeks into it and feeling great! I had my cheat meal yesterday on Easter and no problems other than super hungry today!!!
Also, tried out another recipe - "rice" made from cauliflower. Actually came out really good :) So if anyone wants it just lmk.[/quote]
I want it...You have had good ones in the past.
[quote=amy13;953557]thanks - very sweet of you to check them out :hmn:[/quote]
Yeah, I am a sweet guy. Let me know anytime you need someone to check out your rack again. LOL:yep:
No schmomo- Carl Lenore
How much fibre would you recommend gottabecool? Ill be having a carb up for the day, so would you recommend in the morning and at night or small servings before each meal? Do you have say 10g pre/post meal?
Thanks
[quote=THE_MANN;953721]How much fibre would you recommend gottabecool? Ill be having a carb up for the day, so would you recommend in the morning and at night or small servings before each meal? Do you have say 10g pre/post meal?
Thanks[/quote]
Average person needs 30g a day; start with that and adjust accordingly
[quote=amy13;953554]well 2 weeks into it and feeling great! I had my cheat meal yesterday on Easter and no problems other than super hungry today!!!
Also, tried out another recipe - "rice" made from cauliflower. Actually came out really good :) So if anyone wants it just lmk.[/quote]
Is this keto approved? sounds good, 2 more more weeks until weigh ins so food is very bland but after weigh ins i wanna jazz up my food somehow
As long as you're within allocated macros (around 30g per day).. It's fine..do your research don't always take for granted your info us always right.
[quote=THE_MANN;953244]Cheat meal or re-feed for the whole day? Does the fibre help a lot?
[/quote]
if you're in a significant deficit, then an all day (or several hour), low fat, low fiber, high carb refeed is needed. but if you're only in a slight deficit, or maintaining, or gaining, then a single, massive "dirty" cheat meal will suffice.
Hi all,
I am on week 5 of Keto and so far so good, feel like a totally different person, I have lost 8.5lbs so far. I will put up pics of my progression soon, Amy yours are great!!
You know if something says have 200g of chicken is that raw meat weight or would it be cooked meat weight?
Kel
[quote=Myth;953984]if you're in a significant deficit, then an all day (or several hour), low fat, low fiber, high carb refeed is needed. but if you're only in a slight deficit, or maintaining, or gaining, then a single, massive "dirty" cheat meal will suffice.[/quote]
Thanks mate
Im 5ft 6
80kg
~20% bf
Im @ 1500kcal and may drop this to 1200kcal for the second week as im doing 2 week cycle then re-feed. Would this duration without carbs and calorie level warrant the whole day or single meal?
Im not sure as last time i was doing the whole day carb up and 1 week cycles. Im sure i could have got better results if did less carb up or longer cycle.
THE_MANN
[quote=THE_MANN;953721]How much fibre would you recommend gottabecool? Ill be having a carb up for the day, so would you recommend in the morning and at night or small servings before each meal? Do you have say 10g pre/post meal?
Thanks[/quote]
I take a 10g serving before my cheat meal, and another 10 a little while after. Probably average about 4 hours apart. Just start low and add in as needed, and add up how much you are getting from your other sources.
It seems to make me feel less bloated the next day, but everyone is different. You definitely learn alot about yourself going through the Keto process.
I always opt for 1 big ass filthy disgusting calorie and carb laden pile of heaven. Between dinner and dessert, I usually take 1-1.5 hours. It's a good time. LOL. Going to have to experiment with cleaner "Re-feeds" more, only did one and it was a much easier transition back, but didn't feel nearly as satisfied the following week. But I didn't have that many carbs, maybe 100.
[quote=Ginger Kel;954374]
You know if something says have 200g of chicken is that raw meat weight or would it be cooked meat weight?[/quote]
I always weigh mine cooked as that is the actual weight I am going to eat and it is easier for me, just zero out the scale with my ziplock container sitting on it and add till desired weight is achieved.
[quote=THE_MANN;954611]Thanks mate
Im 5ft 6
80kg
~20% bf
Im @ 1500kcal and may drop this to 1200kcal for the second week as im doing 2 week cycle then re-feed. Would this duration without carbs and calorie level warrant the whole day or single meal?
Im not sure as last time i was doing the whole day carb up and 1 week cycles. Im sure i could have got better results if did less carb up or longer cycle.
THE_MANN[/quote]
Obviously Myth is the man, so if he disagrees with me, listen to him.
But I would think you ought to only change 1 thing at a time. I wouldn't go from 1 week cycles with a re-feed DAY to 2 week cycles and a re-feed meal.
I would only change one for now, then if desired results are still not achieved, change the other.
^ Thanks brother, appreciate it! :D
"rice" for the keto goer....
take 1 head cauliflower (or however much you want) and run it through your food processor - OR chop it up very fine. Add in seasonings of choice - I do dehydrated onion (gives a good texture), salt and garlic.
Then microwave it in a covered dish - do not add water!! I do mine about 3 minutes - just check on it... that's it - super simple - but put your protein on top and imagine rice - it tastes good :)
Carb Count: Each cup contains 5 grams of carbohydrate, about half of which is fiber, for a ECC of 2.5 grams.
Thanks gottabecool
Kel
[quote=Ginger Kel;954374]Hi all,
I am on week 5 of Keto and so far so good, feel like a totally different person, I have lost 8.5lbs so far. I will put up pics of my progression soon, Amy yours are great!!
You know if something says have 200g of chicken is that raw meat weight or would it be cooked meat weight?
Kel[/quote]
THANKS! Look forward to seeing yours too!
:yep:
[quote=Ginger Kel;954374]Hi all,
I am on week 5 of Keto and so far so good, feel like a totally different person, I have lost 8.5lbs so far. I will put up pics of my progression soon, Amy yours are great!!
You know if something says have 200g of chicken is that raw meat weight or would it be cooked meat weight?
Kel[/quote]
i go with cooked. your eyes will bugg out at the size difference once all the water is removed.