Calories on Palumbo diet

[babybull]

i think 1.5 grams x lean body mass in pounds + 0.5 grams of fat x lean body mass in pounds is all that is needed to mentain muscle mass,

and why wud we want to feed the stored bodyfat,
hereon all our energy reqiurements for daily activities and cardio is met through all the stored fat as energy.

so in that case its feed the muscle(protien and fats) and burn the starved fat (via daily activities and cardio).

This was the whole reason for my post and I thank you for the time you took to explain it. I agree with you 100% and I think thats why people with a normal to slow metabolism seem to not lose weight on the cookie cutter diets. They count there fat mass....Id think one would want to use LBM as the whole point of the diet is to eat like you were already lean right?

After this week I will slowly lower down to that amount. Ive been eating for 252lbs but my lean mass is around 210. Not to mention Im on test...will be on tren...and will be on t3/eca.

Right now Im on 2750 calories or so....380 protein/120 fat/trace carbs which is nearly pefect macros for a 250lb Palumbo diet...BUT if my lean mass is only 210 (as Daves diet tends to lean towrads guys who are already "lean") than Im over eating right now.

Im starving on 3500 calories...3000 calories....2500 calories...and 2000 calories...it doesnt matter how low Im miserable the whole time.lol

at 210lbs thats 315 protein, 105 fat, trace carbs....so at 40 carbs if you count the fiber it will be 2365 calories and 54% protein/39%fat/7% carbs

Does anyone see a flaw in this plan???

[mr intensity]

This was the whole reason for my post and I thank you for the time you took to explain it. I agree with you 100% and I think thats why people with a normal to slow metabolism seem to not lose weight on the cookie cutter diets. They count there fat mass....Id think one would want to use LBM as the whole point of the diet is to eat like you were already lean right?

After this week I will slowly lower down to that amount. Ive been eating for 252lbs but my lean mass is around 210. Not to mention Im on test...will be on tren...and will be on t3/eca.

Right now Im on 2750 calories or so....380 protein/120 fat/trace carbs which is nearly pefect macros for a 250lb Palumbo diet...BUT if my lean mass is only 210 (as Daves diet tends to lean towrads guys who are already "lean") than Im over eating right now.

Im starving on 3500 calories...3000 calories....2500 calories...and 2000 calories...it doesnt matter how low Im miserable the whole time.lol

at 210lbs thats 315 protein, 105 fat, trace carbs....so at 40 carbs if you count the fiber it will be 2365 calories and 54% protein/39%fat/7% carbs

Does anyone see a flaw in this plan???

check your PM box

[babybull]

So, since some people are watching this thread....here is my total plan..in a nutshell. This is everything I take, and my stats.

6'2"
252lbs
16-18%bf
207-212lbs lean body mass
51.5" chest
17.5" arms
26" quads
41" waist

caliper measurments
chest-14ml
ab - 24ml
Thigh- 9ml
Those will say Im leaner than 16-18 but I hold a lot of fat in my lower back/love handle area. Omron tester says 18%. By the mirror Id say Im 16-18%

Prs since diet
Deadlift- 585 x 6
Squat - 405 x 12
Bench-have a torn pec but 275 x 12
Db shoulder press - 100 x 14
That gives you an idea of my strength/muscle mass level

Ive been lifting since 2001....my only break has been a pec tear in feb 2006. Took 6 months off everything.

Theres some background....heres my diet/supps/lifting schedule

Diet- Palumbo diet - eat the same thing every day

pre morning cardio- coffee with 1 packet of truvia

Meal 1
50 grams Isopure
2 tnsp natty pb
1 tsp konosyl

Meal 2
8oz chicken- cooked weight..baked plain
franks red hot for taste
28 grams almonds

Meal 3
Same as 2

Meal 4- pre workout
50 grams isopure
2 tbsp natty pb
1tsp konosyl fiber

Meal 5
8oz tilapia broiled
colletes recipe- dijon mustard/salt/pepper/vinegar/soy sauce/truvia/paprika
1 cup brocolli
1 tbsp mac nut oil

Meal 6
50 grams isopure
2 tbsp natty pb
1 tsp konosyl

I drink 2 gallons of water per day plain. I also drink 2-3 diet cffiene free cokes per day.

Supps/chems I injest and times

6 am pre cardio- after my cup of coffee I take 25mg ephedrine/325mg asprin

6:30-7:30 During cardio- 22grams bcaa's

8a.m
Meal 1-
Multi Vit - general health
Xtra vit C - cortisol help
Niacin - 500mg - for cholesterol
glucosamine/chondrotin/msm - joint health
Sesamin oil

9:30
25 ephedrine
325 asprin
200 caffiene

11a.m. Meal 2
Nothing

1 p.m.
25 ephedrin
325 asproin
200caffiene

2p.m. Meal 3
500mg vit c- cortisol
sesamin oil cap


4:30 Meal 4
Nothing

5:15- pre weights - 5grams creatine, 2 scoops vasochrage carb free pre wrrokout supp, 11 grams bcaa's

5:30-7 Weights - sip on 22 grams bcaa's

7:30-8 Meal 5
500mg vit c
1 sesamin cap

10pm Meal 6
1 zetia 10mg- cholesterol
1 500mg niacin - cholesterol

I also am taking test cyp at 600 per week. That is everything that is going into my body.

Workouit schedule is this - all cardio is 120 beats or under

Mon- 60min empty stomach cardio sipping bcaa's

Legs at 5:30 30min pwo cardio

Tue- 60min fasted cardio

delts/traps 5:30 30min pwo cardio

Wed- 60min fasted cardio - no weights at night - maybe another 60min cardio

Thur-

60min fasted cardio

back + 30min pwo cardio evening

Fri-

60-min fasted cardio

chest + 30min pwo cardio evening

Sat-

60min fasted cardio

arms + 30min pwo cardio evening

Sun- off totally


I have my cheat meal on Sunday night...and I eat alot of food. My last cheat was this:

order of cheesy fries
2 small rolls
1 rack of ribs
garlic mashed potatoes
brownie with ice cream


So that is it in a nutshell. I took out eggs and steak just to make the diet easier for me to follow. Plus I figure I will help me cholesterol a bit having more healthy fats.

Upcoming changes would be dropping calories slightly to lean mass numbers. Ill be adding in cardio at 10min per day each week. I will be adding in tren at 100mg eod and t3 at 25mcg up to 75-100mcg at the end.

what suggestions do you guys have for me?

[Gondy]

i think daves diet is all about "feed the muscle and use all the fat for daily activities including cardio". how ever we get the energy for wt training via gluconeogenesis.

when we plateau body tries to use the bodyfat energy stores "as less as" possible as its protective survival mechasim so that it can use it for a longer period of time to come. now in order to prevent this

dave has given as 4 levels of preventions( ways to increase your daily caloric expenditure or basal metabolic rate)
1. cheat meals that spike insulin levels which maximizes t4 to t3 conversion.which is another way of improving upon the fucked up metabolism
2. increase your cardio on a weekly basis
3. increase your fatburners on a weekly basis ( the reason for 2 different fat burners is probably they have different mechanism of actions and have synergistic action).
4. pro vegge days this is the most dangerous level as going below (dietary calorieswise) the already lowered metabolism contains a risk of loosing muscle mass.

in my opinion the idea of weekly increasing your cardio + fatburners per will never allow you to plateau as you are constantly increasing the weekly caloric expenditure.as after the cheat meal you come back to the same level as you were at week 1 loosing fat wise.

i started the cardio at 20 mins/session and 2 sessions every week. keep on increasing 5 mins per session untill i reached 60 mins/session.

during this time i started clen with 40mcg/daily at 16 weeks out and cytomel at 25 mcg daily. kept on increasing the dose in small amounts (20 and 25 mcg every 2 weeks) untill i reached clen at 120 mcg and cytomel at 100mcg.

this brought me down to 20 percent bodyfat to 8 percent bodyfat in ten weeks.

Bro u know i agree with u, honestly u help me with my diet, but dont u think clen and cytomel its kinda dangerous use more then 4 weeks?? look, last year i did palumbo diet, i was 9% body fat, without the clen and the cytomel, but now im gonna compete, i wanna go down to 4%, but i still think, if u can keep an healthy tiroid.. and then 4 weeks to the contest put some cytomel u can lean... u dont need to starve yourself since the begining.. gluconeogenesis its truly catabolic

[babybull]

Bro u know i agree with u, honestly u help me with my diet, but dont u think clen and cytomel its kinda dangerous use more then 4 weeks?? look, last year i did palumbo diet, i was 9% body fat, without the clen and the cytomel, but now im gonna compete, i wanna go down to 4%, but i still think, if u can keep an healthy tiroid.. and then 4 weeks to the contest put some cytomel u can lean... u dont need to starve yourself since the begining.. gluconeogenesis its truly catabolic

Im not adding that till the bitter end bud! Onl;y if I have no other option left!

[Silidons]

Dude, im following daves diet to the letter. Im eating the eaxact foods...at the exact times....and increasing cardio per week and fat burners per week! That is how it is laid out...unless I cant read the 8million original threads on the diet.

Ah, well I thought in the initial post you said that you wanted to eat more calories. I didn't know you changed to Dave's.

[babybull]

Ah, well I thought in the initial post you said that you wanted to eat more calories. I didn't know you changed to Dave's.

I did say that...but that just meant daves diet at higher calories...problem is it isnt working! Im gonna have to eat less...period.

[mr intensity]

Bro u know i agree with u, honestly u help me with my diet, but dont u think clen and cytomel its kinda dangerous use more then 4 weeks?? look, last year i did palumbo diet, i was 9% body fat, without the clen and the cytomel, but now im gonna compete, i wanna go down to 4%, but i still think, if u can keep an healthy tiroid.. and then 4 weeks to the contest put some cytomel u can lean... u dont need to starve yourself since the begining.. gluconeogenesis its truly catabolic

if you dont want to use cytomel then i wud suggest diet a bit longer... because
in my opinion there are only 4 "real fat burners"
clenbutrol
cytomel
DNP
ECA stack
and to some extent growth hormone


if you are using only clen then i suggest use it with the 2 weeks on and 2 weeks off protocol.

better wud be to hire Dave for your prep he`ll set up the gameplan for you and do all the thinking part.

[Gondy]

if you dont want to use cytomel then i wud suggest diet a bit longer... because
in my opinion there are only 4 "real fat burners"
clenbutrol
cytomel
DNP
ECA stack
and to some extent growth hormone


if you are using only clen then i suggest use it with the 2 weeks on and 2 weeks off protocol.

better wud be to hire Dave for your prep he`ll set up the gameplan for you and do all the thinking part.

Thanks once again bro

[babybull]

if you dont want to use cytomel then i wud suggest diet a bit longer... because
in my opinion there are only 4 "real fat burners"
clenbutrol
cytomel
DNP
ECA stack
and to some extent growth hormone


if you are using only clen then i suggest use it with the 2 weeks on and 2 weeks off protocol.

better wud be to hire Dave for your prep he`ll set up the gameplan for you and do all the thinking part.

I agree bro.

Do you think cytomel along with ECA is ok instead of with clen? I have clen but feel much better on ECA.

[babybull]

After some soul searching.....some advice...and tons of research, here it is boys. Im dropping fat, Ive been comitted to dieting, but now Im really going at it. Im dropping calories down to lean body mass numbers and keeping my cardio THE SAME for now until I need to increase it. Its time to get lean....Ive dieted hard several times but Ive never dipped below 2500 calories due to hearing all the horrible stories of muscle loss...well Im gaining strength on 2600 calories and Im not losing weight so all I can do is TRY IT!

I have between 205 and 210 lbs of lean mass, so Im going slightly above the 200lb diet reccomendations.

Macros: 2305 calories 309p/103f/44 carbs 32 fiber including 2 tsp konysl

53.5% protein/7.5% carbs/40% Fat

At 205lbs of lean mass thats almost perfectly on for 1.5 grams protein/lb lean mass, .5 fat/lb of lean mass, and negligible carbs.

Here is the diet:

Meal 1
1.5 scoops isopure
32 grams Krema PB
1 tsp konysl

Meal 2
8oz chicken
28 grams almonds

Meal 3
1.5 scoops isopure
32 grams krema pb

Meal 4
8oz chicken
28 grams almonds

Meal 5
1.5 scoops isopure
32 grams krema pb
1 tsp konysl

meal 6
8oz tilapia
28 grams almonds
1 cup brocolli
.5tbsp Mac nut oil

2-3lbs of fat per week need to be lost damnit.....Im at 250 so I have another 14 weeks or so to go. Wish me luck!

[babybull]

Well guys and gals....it worked. I still have one day but my weight is down 2.5lbs this week and my waist is donw one whole inch! BOUT TIME!

[babybull]

On a side note....hit a deadlift pr of 605! So my strength is still going UP!

[mr intensity]

all the best bro.........

[Kirck]

update??