Okay thanks...anyone got any links for this palumbo Jumbo diet?
taken from his question/ answer thread at muscular development.
all information below is by dave palumbo and credit should be given to him as such.
everything you'll need to know to get you started:
Meal 1 6 whole Omega-3 eggs
Meal 2 8oz chicken with 1/2 cup raw almonds
Meal 3 50g whey with 2 tablespoons all natural peanut butter
Meal 4 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil
Meal 5 50 g whey with 2 tablespoon PB
Meal 6 whole eggs
This is typically how I start off most clients diets.........then there's modifications along the way and I have to cater it according to how the client looks.
MEAL #1
5 whole eggs (make sure to buy OMEGA-3 EGGS from the supermarket. They contain virtually NO saturated fat and tons of good OMEGA-3 fats); add another 4 egg whites to this (they don’t need to be the Omega-3 ones; you can use liquid egg whites)
MEAL #2
SHAKE: 50g Whey Protein with 1 ½ tablespoon of All Natural Peanut butter (no sugar)
MEAL #3
"Lean Protein Meal": 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)
MEAL #4
SHAKE: 50g Whey Protein with 1 ½ tablespoons of All Natural Peanut butter (no sugar added)
MEAL #5
"Fatty Protein Meal": 8oz Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar
MEAL #6
SHAKE: 50g Whey with 1 ½ tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites
1. You said the sample diet is for @ a 220# BBer. I am @ 270 (reasonably lean) and was wondering how much (if any) I should increase protein/fat for the additional 50 lbs? Eat at least 300g protein, 150g fat
2. I am unclear on exactly how many veggies I can eat without affecting my ability to achieve ketosis. I've seen you reference 1 cup, is this per meal or per day? Keep extra veggies to a minimum. Take JUICE PLUS+ for your fruits and veggeis (without the carbs)
3. A recommendation on whey protein that I can pick up at Vitamin Shoppe/GNC. I travel quite a bit, so I prefer not to worry about having things shipped to me. Purchase a pure whey isolate. I'll have my own brand ISOLYZE out relatively soon!
________________________
________________________
________________________
1. Do you carb up the last weekyes
2. If so what amount of carbs do you usevaries by person. Usually 30-50grams per meal
3. What are your carb sources white rice and some potatoes, grits)
4. When do you stop water12 hours before show
5. Do you sodium depleteonly when taking diuretics, the last 24 hours
Q nr2: I have my own bodybuilding & fitness store over here in Europe, Sweden & can use all supplements I want..what would you use?As for supplements, I suggest sticking with a good Whey protein, creatine, and an essential fatty acid supplement (Omega-3 fish oil (3000mg per day) and Evening Primrose oil (2600mg per day)
________________________
________________________
________________________
Sounds like you strained the ligaments in your knee. Take 6000mg glucosamine per day and 6000mg MSM per day............. also, purchase hydrolyzed beef collagen (pills or powder) and do 2 servings per day.
Hydrolyzed beef collagen is what you find in unflavored jello. It's pulverized, purified, connective tissue. It's the raw materials of what all our connective tissue (cartilage, ligaments, tendons) are made of. You need protein to repair muscle............theref
ore, you need collagen to repair connective tissue. GREAT LAKES makes a few brands (powder and pills). HYPERLINK "
http://www.amazon.com/Great-Lakes-Unflavored-Gelatin-16-Ounce/dp/B000KPWLBG" \t "_blank"
http://www.amazon.com/Great-Lakes-Un.../dp/B000KPWLBGI'm a believer in a good whole food supplement. I've mentioned it before: Juice Plus+ gives you 12 servings of fruits and veggies in 4 pills (no sugar, no fiber). HYPERLINK "
http://www.juiceplus.com/nsa/pages/Home.soa?site=dp02724" \t "_blank"
http://www.juiceplus.com/nsa/pages/H...a?site=dp02724I also believe in taking a good calcium supplement (I use Coral Calcium: 1500mg per day). Remember, all calcium supplements should be balanced with magnesium as well.
I finish off my daily supplementation with 2 specific essential fatty acid supplements: Omega-3 Fish Oil pills (1000mg 2-3x per day) and Evening Primrose oil (1300mg 2x per day)
All supplements should be taken with meals.
You have to be careful of overdosed clenbuterol. Clen happens to be a very specific Beta-2 Agonist (which means it works predominantly on the blood vessels, bronchial tubes, and fat cells), however, when dosages get too high and blood pressure drops too severely, the heart will be forced to beat faster to maintain blood pressure. This results in palpitations and occasionally arrhythmias. Be careful. Try not to take more than 20mcg at a single dosing. That means if you're taking 80mcg per day......you should take 4 doses of 20mcg.
CARDIO should be performed at a low intensity (under 120bpm heartrate). This will ensure that you use FAT as a fuelsource since as your heartrate increase, carbohydrates begin to become the preferred fuel of choice for the body. When on a low carb diet, you're body will break down muscle and turn that into carbs. Remember, Fat CANNOT be changed into carbs. Therefore, for bodybuilding, the rule of cardio should be LONG DURATION, LOW INTENSITY
CARDIO:
I walk on the tredmill at 100bpm (the most) for 30 min (although I hardly ever do cardio). Forge the incline, forget going super fast. Just walk 30 min-90 min (I increase cardio as people get closer to competition) at a leasurely pace.
HIGH INTENSITY CARDIO
During high intensity cardio, the body requires ATP (energy) quickly and the oxidation of fatty acids take too long to generate sufficient ATP to keep up with the requirements, so the body automatically switches its metabolic machinery over to anaerobic respiration (which can only use glucose as a fuel source). This produces much less ATP, but it generates it at an extremely quick rate. In the absence of carbs in the diet, the body must synthesize its own glucose from amino acids. The best source of amino acids in the body is lean muscle tissue. So, when doing high intensity cardio in a diet absent in carbs, the body will break down muscle and turn it into glucose. Remember, fats cannot be turned into glucose (IMPOSSIBLE!)
LIPOLYZE with T3/Clen.................Skip the Ephedra-- You know I don't like stimulants; they stress out the body too much.
POST WORKOUT:
(1) Pre-contest: No carbs, No vitargo, No sugar period! Stick with your whey and all natural peanutbutter shake.
ALDACTONE
I hate aldactone. Why? Because aldactone works by inhibiting the hormone aldosterone. Aldosterone's job in the body is to reabsorb sodium and water. If you inhibit aldosterone's actions (with aldactone) and for some reason you happen to deplete out too much sodium to the point where you start cramping (a very common occurance), you have NO RECOURSE. Why? Because no matter how much sodium you take in, the body's ability to reabsorb it is "dead". With a balanced diuretic like DYAZIDE, which works by actively causing the kidney tubules to excrete sodium and water, if you happen to overdue it and you start cramping, the ingestion of a packet of salt with a shot glass full of water will easily re-balance your electrolytes and solve the problem (because aldosterone is still functioning normally).
Dave how would you dose and cycle of T3 and clen? Also would you take them all at once for a particular dose or split it up? Take 20mcg Clenbuterol 2x per day (increase by 20mcg per day every 2-3 weeks). Try not to exceed 120mcg per day). Cytomel: 25mcg per day (increase by 12.5mcg per day every 2-3 weeks) Try not to exceed 75mcg per day.
Always split up the dosage of clenbuterol (20mcg per dose).
How many grams of fat should i take in per meal?
I am currently sitting around 225-228@5%bf standing 5'11 and I have really good vascularity and I am seperating nicely now on this diet. I am lucky if i get 20min of cardio in 4xweek. But my goal is to win my pro card at this show, being in the hvywt class and this is only my 4th show that I have done in 3 yrs.
So if i am understanding this diet correctly, my body will us gluconeogenisis from the fats and proteins to sustain energy.
Will my muscles stay hard while on this diet?
Finally, where should my sodium and h2o intake be at now and what does the final week of prep look like as for caloric intake to fill out.
thanks for your help I do appreciate it.
First off, you seem to be a very dedicated bodybuilder who yearns for EXACT MEASURES and QUANTITIES. And I have to say that you are on the right track and that is the best way to succeed. The problem is that on a MESSAGE BOARD I'm speaking "IN GENERAL" to 1000's of people......therefore, it's impossibly to give exact quantities. The premise of the diet is high protein (about 1- 1 1/2 gram per pound), moderate fat (about 1/2 g per lb) and low low carbs (no direct sources of carbs). During this diet, the brain goes into ketosis (it uses ketone bodies for energy-- fats) and thus the energy requirements by the body can almost all be supplied by fats (which you'll be taking in plenty of). The only activity that uses carbs will be the weight workout which may use 40grams per workout. You will get these 40g indirectly through the foods you'll be eating. As a backup, the cheat meal you'll be having once per week will provide a storehouse of glycogen (glucose) in case of emergency. So, you see, very little gluconeogenesis in the liver will be occurring. If we keep cortisol low (by restricting STIMULANTS) we'll ensure that muscle is spared!
INCLUDEPICTURE "
http://forums.musculardevelopment.com/images/statusicon/user_offline.gif" \* MERGEFORMATINET
Dave,
Would a female, 120lbs, 5'4 just cut this diet in half in terms of quantities? Therefore:
meal 1 3 whole omega-3 eggs
meal 2 4oz of chicken with 1/4 cup raw almonds
meal 3 25g whey with 1 tblsp all natural peanut butter
meal 4 4oz of salmon with 1 cup asparagus with 1 tblsp macadamia nut oil.
meal 5 25g whey with 1 tblsp of peanut butter
meal 6 3 whole omega-3 eggs.
Thanks!
meal 1 3 whole omega-3 eggs 2 whole with 6 whites
meal 2 4oz of chicken with 1/4 cup raw almonds 5oz
meal 3 25g whey with 1 tblsp all natural peanut butter 35g whey
meal 4 4oz of salmon with 1 cup asparagus with 1 tblsp macadamia nut oil.
meal 5 25g whey with 1 tblsp of peanut butter 35g whey
meal 6 3 whole omega-3 eggs. 2 whole and 6 whites
When you are aiming to suck out the last bit of fat from your body, and you stated to try 2 x days Protein/Veg then 2 x days Protein/Fat.
Would you you drop even your Fish oils/Promrose oils on the no fat days? NO
Would you go even longer without fats if you needed to lose more body fat? YES
And would you drop the re-feed meal 1 x per week?
Or reduce this meal to alot less carbs? Depends on how far behind the person falls.
You metioned to take in 25-50g of carbs when carbing up,
is this the dry wieght of rice, cooked wieght, or carbs content of the food? 25g carbs is the carb count......whether or not you're asleep or awake......cooked or uncooked!
I know you have trained lots of indviduals have you always used the carb load techniques? pretty much!
Have they always been succesful? Yep, conservative works well when determing carb content
Alot of bodybuilders I know just eat up the last week, to have continuity, and to ensure no spill over by carbing up?
I know everyone is different, in general does it work with most? YES
1.) Can I consume red meat on your diet? YES
2.) How about Sausages and hams? No
3.) Can I cook my meats in olive or canola oil? yes but mac nut oil taste great as well and contains omega fatty acids!!!
4.) Does consuming saturated fats have any benefits on your diet?no answer...leave for dave
5.) What spices, seasonings or condiments are allowed in your diet?sugar free low sodium I use mustard and splenda mixed together...thanks to colette
6.) Is it okay to use non-caloric sugar substitutes like splenda and equal while on your diet? yes aslo diet soda is ok too
And REMEMBER......... All KETOSIS means is that your BRAIN is no longer burning glucose (carbs) for energy; it's using FAT ......and because we never run out of fat, the brain has a virtually unlimited source of energy..... therefore, no low blood sugar, no hunger cravings, no mood swings, and no irritability!
1.) Do you think the SupeerSlow Protocol (5/5/ or 10/10) is an effective fway to stimulate muscle growth? not thrilled with it. It's too gimicky!
2.) What"s your opinion on abbreviated routines such as Heavy Duty, HIT and DC Training? I like these methodogies better. I don't believe they are abbreviated......they are complete routines given their general philosophy.
3.) What are the oils that you allow in your diet?
a.) Extra Virgin Olive Oil yes
b.) Olive Oil no
c.) Safflower Oil no
d.) Sunflower Oil no
e.) Corn Oil no
f.) Coconut or Palm Oil no
g.) Extra Virgin Coconut Oil decent
h.) Sesame Oil ok
i.) Peanut Oil ok
j.) Butter no
4.) Do you allow frying or stir-frying meat, fish or poultry in your diet? better to grill, poach, or bake
5.) Is Mayo allowed in your diet?? small amount
6.) Can I lose bodyfat faster if I progressively lower the fat content of a Palumbo Diet? you'll defeat the purpose.........
7.) Do I have to restrict my sodium intake while on your diet? no
8.) What are the condiments and spices you allow in your diet? anything that doesnt have sugar
9.) Do you believe that a Calorie is a Calorie regardless of the source when it comes to weight (bodyfat) control? no way!
10.) Is it normal for my muscles to feel flat and soft while while in your diet? probably in the beginning
s it ok to add splenda packets to my shakes to make them taste sweater???LIMIT SPLENDA TO 4 packets per day.
im follwong your diet , but im going to have in two of the meals some carbs brown rice ,veggies,or grits.
i know you dont tell people to do that but , if i add that to my diet what will happen?? just curious. You'll probably have a tough time losing weight.
will i stay lean and hard ? im not competing for a show, just to look more defined and get leaner. but i need my varbs as long as they are good carbs.Depending on your metabolism, it will work to some extent; however, since you won't be in KETOSIS, you'll probably feel like crap.
Dave does T3 affect your sleep patterns? I have used ephedrine before and found that even taking it at 3pm it was keeping me awake for a while at night. I dont like stimulants, thats why im turing to T3 instead, but i want to make sure before i get it that it wont affect my sleep!
Just FYI i was going to start at 25mcg/day i wont need more than that will i? Stimulants are not great if you like to sleep at night. I only suggest T3 if you're on an active contest diet. If you want to try to non-stimulant fat burners, give LIPOLYZE (daytime fat burner) and SOMALYZE (night time fat burner) from my SPECIES line of products. I think you'll be pleased. HYPERLINK "
http://www.speciesnutrition.com" \t "_blank"
www.speciesnutrition.comIf you DO use T3, start out with 25mcg and increase by 12.5mcg per day every 2-3 weeks leading up to the show.
Is it true that you can take up to 12.5mcg of T3 and not have it suppress your own system? If you take 25mcg for a few months, how long does it take your own system to kick back in. I read horror stories on other boards and was just wondering what your educated opinion was. Thanks Dave.
Horror stories about people and cytomel usually come from people who STOPPED WORKING OUT and ATE ALL KINDS OF JUNK FOOD for 2 months after their show. And they wonder why they turned into fat slobs?
hey Dave, thanks for answering my last question, i have a question bout clen, how is the best way to take it, and for how long would be most effective? I asked Derek just wondering what your opinion would be, thanksI usually start guys off at 20mcg 2x per day and add an additional 20mcg every 2-3 weeks (never exceeding 120mcg per day).
Why do you say limit splenda to only 4 per day(I sometimes have more like 10), I thought it was calorie free and therefore could not stimulate insulin or increase blood sugar? It's sugar free. It contains 1g carbs per packet. 20 packets= 20g carbs..........got the message? Stick to STEVIA BALANCE (it tastes pretty good when you’re starved).
I am looking for a detailed explanation of why the body does NOT NEED carbs for normal functioning like the brain and cns. I have a few people questioning the diet and there is just nothing I can say to prove the point. I know that after 3-4 days the body will convert fats for energy but any other explanations would be great!! Thanks in advance.
Explain to me WHY the body needs carbs? It's purely a fuel source........... if the brain can use an alternative fuel (fats), then it no longer needs the carbs. The only thing that requires carbs is the weight training session which probably only uses about 40-50g (which you get indirectly from the diet or from the stored glycogen from the cheat meal).
How long would it be ok to stay on the clen for after you have pyramid up would it be ok to stay on from now until the end of september, THat's a long time. Usually 20 weeks is tops......24 if you stretch it.
i guess what im confused about are the fact if you eat too many veggies with that sabbotage the diet? i feel hungry as crap when i just eat protien and veggies
I'm sure you ARE hungry........it's a tough diet. You must limit yourself to 1 cup of green fibrous veggies like asparagus, broccoli, cauliflower, or green beans.
T3... start with 25mcg and work your way up...
And do you suggest T3 or T4 with GH and at what dose if so? T3 and ONLY when dieting for a competition.
I liked GH but felt very tired all the time on it, R-Ala seemed to help a little but it was still an issue. Any ideas on how to combat this? Your availability to the BB community here on the net is much appreciated. The tiredness may stem from the rapid weight gain that occurs with GH usage.... (usually from fluid in the muscles)
