Calories on Palumbo diet

[babybull]

Do most of you guy go by lean mass weight or total body weight?
Ive been dieting since the 1st of the year....doing scivations cut diet and have switched to Daves diet. Im doing the 250lbs version and i weigh 252 right now at about 16%bf.


Im thinking Id rather eat the higher calories (im not natural) and do more cardio then drop calories but was curious how you guys do it.

If I decide to drop calories Im assuming I drop fat calories and not protein? As of now my totals (I weigh everything) are equaling around 2800-2900 calories...380p/140f/28 carbs.

Im doing 1 hour of fasted am cardio and 20min pwo cardio...lifting 5 days a week, one bodypart at a time.

[Gondy]

Do most of you guy go by lean mass weight or total body weight?
Ive been dieting since the 1st of the year....doing scivations cut diet and have switched to Daves diet. Im doing the 250lbs version and i weigh 252 right now at about 16%bf.


Im thinking Id rather eat the higher calories (im not natural) and do more cardio then drop calories but was curious how you guys do it.

If I decide to drop calories Im assuming I drop fat calories and not protein? As of now my totals (I weigh everything) are equaling around 2800-2900 calories...380p/140f/28 carbs.

Im doing 1 hour of fasted am cardio and 20min pwo cardio...lifting 5 days a week, one bodypart at a time.

The diet its 1,5 prot * bodyweight and 0,5 * bodyweight.

Im dieting for a contest, im gonna do like this,
first month, 30 min cardio empty stomach.
second month 30min cardio empty stomach 30min cardio before bed.
3 month pro veggie days, 1 hour cardio total.

im not natural too, so ill be taking care of me.

thats my plan i hope it works, im at 14% bf now, i wanna go down to 4%.

i was 225 2 weeks ago, im 215 now

[easye]

can i suggest u drop your morning cardio for now,only do 20mins post work out, the reason i say this is because when your fat loss slows then u can start adding in min session in the morning and progress up,if u run into the diet all guns blazing with diet and cardio at max u are gonna burn out the fat loss very quickly like i did,i am helping a mate of mine who is 122kgs at about 15% i have done his diet and in 5 weeks he is down to 114kgs with no muscle and strength loss and he hasnt done a single cardio session...

also start your diet on your overall weight it gives u room to adjust..

[easye]

so have 380 protein 126g fat so do 7 meals of 54g protein and 18g fat.

Meal 1 3 jumbo eggs + 7 egg whites
Meal 2 250g chicken + 36g almonds
Meal 3 60g whey isolate + 36g peanut butter.
Meal 4 250g red meat (topside/london broil/sirloin steak)
Meal 5 60g whey isolate + 36g peanut butter.
meal 6 250g Tuna(drained weight) + 1.5table spoons mac nut oil
Meal 7 60g whey isolate + 36g peanut butter.

that should give u the macro's u need

[Gondy]

so have 380 protein 126g fat so do 7 meals of 54g protein and 18g fat.

Meal 1 3 jumbo eggs + 7 egg whites
Meal 2 250g chicken + 36g almonds
Meal 3 60g whey isolate + 36g peanut butter.
Meal 4 250g red meat (topside/london broil/sirloin steak)
Meal 5 60g whey isolate + 36g peanut butter.
meal 6 250g Tuna(drained weight) + 1.5table spoons mac nut oil
Meal 7 60g whey isolate + 36g peanut butter.

that should give u the macro's u need

My diet its very similar to this one, but bro, im losing so much strenght i dont no why, but im feeling like shit in the gym, i start the diet 2 weeks ago, and i lost 7 pounds so far.

im gonna compete, and im gonna star the cardio morning this week, like 30 min.

[easye]

bro i know the feeling,my first 2 weeks of keto where kak in the weight room but wait untill your body is used to being ketosis and your strength will come back nd get even better... also load the salt and some creatine if u like to keep muscles full and hydrated...

[Gondy]

bro i know the feeling,my first 2 weeks of keto where kak in the weight room but wait untill your body is used to being ketosis and your strength will come back nd get even better... also load the salt and some creatine if u like to keep muscles full and hydrated...

hhumm good call, but i think thats the problem, in this diet its so dificult to reach the ketosis, thats the problem, to much protein... check this worksheet to see how u should diet to be in ketosis
http://www.noetzel.net/ckd/default.asp

[easye]

well like i said this is based on overall mass,u can drop it to 1.25g or 1g of protein per kg,its your choice...

[babybull]

Ok guys....you didnt answer my question. I dont want to know what to eat...macros...etc. Ive been dieting for 5.5 weeks already. I have 12 weeks to diet before I go to a maintenance diet. I know my body and 20minutes of cardio per day does nothing for me. Im at 80min per day now and adding 10min per day till I reach the max 3 hours per day. I only have 7 weeks left so that means my max will be 150minutes or 2.5hours per day. By then Ill do it 1 hr a.m., 30min powo, 30min before bed.

My question was, when/if I need to start dropping calories, do I take it from fat or protein? Im assuming fat but Im not exactly sure. Id rather do more cardio and atleast feed my body, than to starve myself (although at 2800-3000 Im starving now) by dropping calories too low.

However if most of you guys go by lean mass....I am over eating as my lean mass right now is around 210lbs. Hence why I asked the question.

[GRAVESY]

IMO, but others may know better:

if you start adding in Protein/Veggie days into the mix that will lower your calorie intake for those days as compared to Protein/Fat days.

like lose the whole eggs and go all whites.
have veggies with the lean protein meal instead of the nuts.
and have another lean protein instead of the fatty protein meal.
not sure what you would do with the shakes and PB, that might be the only spot that you hold onto the fats that day, again not sure.

i believe, I would start working them in slowly, alternating days until you get to your final week that you can run pro/veg x3days to every pro/fat day.

[easye]

bud just a question,did your fat loss slow when u got to your 1hour a day? why dont u swop over to a tkd,drop your protein down by 50g,add in 50g of carbs and perform a 30mins HIIT cardio session 4 times a week...that should kick start your fat loss into gear...are u a natural or chemically enhanced?

[Gondy]

Ok guys....you didnt answer my question. I dont want to know what to eat...macros...etc. Ive been dieting for 5.5 weeks already. I have 12 weeks to diet before I go to a maintenance diet. I know my body and 20minutes of cardio per day does nothing for me. Im at 80min per day now and adding 10min per day till I reach the max 3 hours per day. I only have 7 weeks left so that means my max will be 150minutes or 2.5hours per day. By then Ill do it 1 hr a.m., 30min powo, 30min before bed.

My question was, when/if I need to start dropping calories, do I take it from fat or protein? Im assuming fat but Im not exactly sure. Id rather do more cardio and atleast feed my body, than to starve myself (although at 2800-3000 Im starving now) by dropping calories too low.

However if most of you guys go by lean mass....I am over eating as my lean mass right now is around 210lbs. Hence why I asked the question.

Drop on the fat... pro veggies day, 3 and no more then 3, on the 4 high pro moderate fat, more 3 days, the last meal on this 3rday, u eat clean sources of carbs, oatmeal whole bread brown rice, with whatever u want, but dont eat junk food, this sould keep your tyroid good.. and u keep burning fat.

[babybull]

Drop on the fat... pro veggies day, 3 and no more then 3, on the 4 high pro moderate fat, more 3 days, the last meal on this 3rday, u eat clean sources of carbs, oatmeal whole bread brown rice, with whatever u want, but dont eat junk food, this sould keep your tyroid good.. and u keep burning fat.

Thanks!

We wills ee when I need to start this....Im hopinh not for another 4 weeks!

[babybull]

BTW-

I will be enhanced

[Gondy]

BTW-

I will be enhanced

me too. the palumbo diet have one problem

u reach the plateau easy easy