Dave Palumbo Cutting Diet for Natural?

[Michael K. Scott]

Hi am a avid natural bodybuilding hobbyist

Does this diet which consist of no carbs apparently work for naturals?

Also, I am not naturally ripped or anything but with some bodyfat, so would this work?

all input it appreciated thanks

[gottabecool]

In short, yes.


I think it is one of the better "Muscle sparing" cutting diets. I lost 30lbs in 3 months doing a Keto diet and got stronger the whole way through.

[Chris Pearce]

Ya. I'm natural and it worked GREAT for me. I've lost minimal muscle (if any, but that's because I've been dieting for so long because I'm doing more than 1 show... but that's another story).

I used Dave's Keto diet and did the following:

MEAL #1 - 5 whole OMEGA-3 EGGS; add another 4 egg whites

MEAL #2 - SHAKE: 40g of protein from Whey Protein Isolate with 1.5 tablespoons of all natural peanut-butter

MEAL #3 - 7oz (cooked) chicken with 1/3-cup almonds

MEAL #4 - SHAKE: 40g of protein from Whey Protein Isolate with 1.5 tablespoons of all natural peanut-butter

MEAL #5 - 6oz (cooked) LEAN RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil and a little Vinegar (red wine)

MEAL #6 - SHAKE: 5 whole OMEGA-3 EGGS; add another 4 egg whites

Then did weekly cheat meals (last meal of the day on Friday) after 2 weeks
I was happy with the results. In a 16 week period I cut from 210 to 174, at 20 weeks I cut another 4 pounds.

[AVBG]

Works well.. Goodluck

[AussieMuscle]

I have also done this, worked good.

As I am only a youngen I will be trying different things in the future to compare experiences. Also keep an open mind as different things will work for different people. Stay consistent, stay dedicated as a half assed effort will only give you half assed results. Good luck..

[lartinos]

I love this diet. I wouldn't stay on it fulltime for my entire life, but I would stay on it for pretty long.

[Michael K. Scott]

how long should i stay on this?

currently i believe im like 250 lbs 20-25 percent body fat

Right now I do now no cardio only 5-10 minute warmup

How exactly do you ease into the diet? Do you go cold turkey from carbs and go right in? Or do you start tapering off the carbs for a couple weeks?

Also how much cardio is involved? Is it a bad idea to do 1 HIT session for 20 minutes , 1 moderately paced walk on treadmill 30-45 minutes, and 1 20-30 minute of the stair stepper machine a week?

more input is appreciated once again, i hope i will not be ridiculed already if i were to post at bb.com lol

[AussieMuscle]

how long should i stay on this?

currently i believe im like 250 lbs 20-25 percent body fat

Right now I do now no cardio only 5-10 minute warmup

How exactly do you ease into the diet? Do you go cold turkey from carbs and go right in? Or do you start tapering off the carbs for a couple weeks?

Also how much cardio is involved? Is it a bad idea to do 1 HIT session for 20 minutes , 1 moderately paced walk on treadmill 30-45 minutes, and 1 20-30 minute of the stair stepper machine a week?

more input is appreciated once again, i hope i will not be ridiculed already if i were to post at bb.com lol

Firstly just go in cold turkey, get straight into it. If not you really are just wasting time. Go 2 weeks straight and then have your first cheat meal. After that have a cheat meal once per week. Usually the last meal of the day if possible.

In terms of cardio, I started with 30 mins a day walking or on the bike per day. Everyone will be different so just track your progress. If your losing too much cut it down a bit, if your not losing enough step it up. As time goes on I did start to up the cardio as it becomes less effective. Keep your bpm under 120 and just find a way to get your cardio in.

[Michael K. Scott]

Firstly just go in cold turkey, get straight into it. If not you really are just wasting time. Go 2 weeks straight and then have your first cheat meal. After that have a cheat meal once per week. Usually the last meal of the day if possible.

In terms of cardio, I started with 30 mins a day walking or on the bike per day. Everyone will be different so just track your progress. If your losing too much cut it down a bit, if your not losing enough step it up. As time goes on I did start to up the cardio as it becomes less effective. Keep your bpm under 120 and just find a way to get your cardio in.

cardio everyday?

What do you think about leaving cardio out for first week or 2? then putting in 2 30 minutes sessions of treadmill jog and 1 session 20-30 minutes of stair stepper?

[Chris Pearce]

I wouldn't skip cardio at all... it's better to be ahead with your diet (as opposed to behind, late, and trying to play catch-up because you didn't do cardio the first two weeks or whatever).

[AussieMuscle]

cardio everyday?

What do you think about leaving cardio out for first week or 2? then putting in 2 30 minutes sessions of treadmill jog and 1 session 20-30 minutes of stair stepper?

Yeh mate, keep the cardio up.

Don't jog whilst on keto, you will push over 120bpm thus sacrificing muscle. Keep it to a walk, on the bike etc. Stair stepper should be fine but aim for 30 mins per day and always evaluate, keep journals etc if that helps.

[jp-natty]

Yeh mate, keep the cardio up.

Don't jog whilst on keto, you will push over 120bpm thus sacrificing muscle. Keep it to a walk, on the bike etc. Stair stepper should be fine but aim for 30 mins per day and always evaluate, keep journals etc if that helps.

What's with the 120bpm??? What I'm asking is why is it not a percentage of max heart rate? It seems odd to me that this doesn't take into account age, max heart rate, etc.

This is my first post here and I by no means mean to be disrespectful - I would really like to understand this. I plan on starting on this for my first competition in 3 months.

[G-Roy]

cardio everyday?

What do you think about leaving cardio out for first week or 2? then putting in 2 30 minutes sessions of treadmill jog and 1 session 20-30 minutes of stair stepper?

I usually skip cardio the first week or two because cutting out carbs sucks enough. I dont diet for shows though just to get the winter weight off me. The first few weeks you will prob drop a good bit of weight with or without cardio.

I like to do HIIT cardio 1 -2 times a week too whihc I know everyone says is a no no as far as keto, but I havent notices any problem. I will usually do 5 min warm up the 40 second blast followed by 1 min cruise 5x then 5 min cool down after dead lift day and squats.

All other cardio is just walking outside for 45 minutes

[Youngguns]

Skip cardio for the first 2 weeks there's no point in doing it. Then, start with 20 minutes a day, after two weeks, 30 minutes... you may not lose fat as fast, but you'll keep all your muscle. Better slowly then quickly.

[gottabecool]

I do as little cardio as possible, as long as I am losing 1-2 lbs a week I wouldn't change anything.