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  1. #1
    RX MEMBER
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    Default Reintroducing carbs after palumbo/keto - Carb cycling advice

    Hi all,

    Just a little backstory - took an extended break form AAS over the last 2 years, and really shifted my focus towards living a healthier lifestyle, incorporating more strength, coming off carbs - and just guinea pigging a bunch of different diets ( Intermittent fasting, palumbo style cutting, full keto, combinations of both, etc ).

    I really think I have lost a significant amount of muscle doing so...while previously being about 230-240lbs semi-soft at 5'6", being ON year-round, and using exogenous insulin in amounts up to 12iu's pre-WO...I came off everything, and probably lost about 30 - 35 lbs of size, with a little less bodyfat.

    Currently I'm sitting at approx. 13-15% bf, and weigh 205lbs at 5'6".

    Been doing the palumbo style diet for approx. 6 weeks (and straight keto for a long time prior to that) and would like to start reincorporating carbs into my diet, as I plan to take bodybuilding more seriously, and regain some of the muscle lost while retaining my current bf level.

    My current training style definitely requires me to push myself a harder, and longer...and think I may need some carbs in there to start building muscle again.

    Training split:

    Sunday - OFF
    Monday - Hammies / Calves
    Tuesday - Chest
    Wednesday - Back
    Thursday - Quads / Calves
    Friday - Arms
    Saturday - Shoulders

    Since its been awhile since I've eaten carbs on a regular basis, does the following look good?

    Sunday - No carb day (0g)
    Monday - High carb day (possibly 70 grams to start)
    Tuesday - Moderate carb day (possibly 25-30g to start)
    Wednesday - No carb day (0g)
    Thursday - High carb day (possibly 70 grams to start)
    Friday - Moderate carb day (possibly 25-30g to start)
    Saturday - Moderate carb day (possibly 25-30g to start)

    Also would you split the carbs pre / post workout - or all pre - or all post ??

    Thanks!

  2. #2
    OLYMPIAN Sunnyday's Avatar
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    Default

    Like your split, I've done a similar one in the past.

    On your diet, while I haven't done keto, I have had to reintroduce calories post-show and I follow a John Meadows-type approach of VERY gradually adding in calories every week. I prefer to go on the conservatie side and add about 100 calories into my daily diet, wait a week an watch how I look/feel (bloat), then each week add another 100 calories of fat/carbs until I'm back to baseline. If I start to look sloppy or bloated, I back off. I've never had to do cardio in the offseason this way and stay very lean year round.

    In your case coming out of keto, I like the cycling in the carbs but you might want to do low/moderate the first week or two and continue to gradually add more in that way until you get to what you have above. From high/moderate you can gradually transition to carbs every day. As for timing, I prefer to frame mine 80% around training pre/post, the rest at other meals. Hope that helps.
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  3. #3
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    Default

    There is something I do not understand, I have done straight keto (not Palumbo´s) before to get cut and has worked perfectly each time, I always get on single digits BF.

    But you are saying that you have been doing the palumbo style diet for approx. 6 weeks and straight keto for a long time prior to that and you are still 13-15% bf???

    How come?

  4. #4
    RX MEMBER ThisIsHanOng's Avatar
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    Location
    Singapore
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    Default

    Hi Guys

    Please help me with this:-

    Having been Keto for nearly 2 years, I am now prepping for a photoshoot and intend to exit keto but have problems filling out my muscles.

    Tried out several carbing up sessions, ranging from 500 - 1200 gms of carbs with a variety of sources (fast & slow) and duration (12 hours - 2 days) but my muscles are still flat. The higher carb up sessions resulted in a watery look but muscles still flat.

    May I seek advice from experts here who many help me attain the dry and full look for my photoshoot?

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