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Nyds.. Palumbo Diet Cut..


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#1 NowYourDeadSon

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Posted 20 July 2014 - 06:59 PM

day 1- 281lbs fasted and nekked

caliper @ 18.5%

test only, no other gear.

 

 

 

this stupid board won't let me cut and paste.. but will be doing palumbo diet for 250+ lb man.. following exactly, have done this before and it worked well, so will do it again.

here we go.



#2 hellsgatekeeper

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Posted 20 July 2014 - 08:09 PM

Damn for real 19% at 280? Dat trest doe.

That's incredible. You'll be 250 shredded.

#3 NowYourDeadSon

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Posted 20 July 2014 - 10:03 PM

I ended trest at around 260 or so

the rest was just test and food..

 

I really think I've put on more lbm in the last 2 years than I did in in the previous 5..

in july 2012 I was show prepping and was all the way down to 215-217 lbs.. if I had to guess.. 9-10%

then in july 2013 I was 232-232 at 8-9%

 

now 280+ at 18%

so I SHOULD be able to diet to 250 @ 10%.. if I do it right..

 

 

 

trest helped, but I attribute most to diet and training changes..



#4 hellsgatekeeper

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Posted 20 July 2014 - 10:14 PM

That's still insane. Gjdm.

#5 NowYourDeadSon

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Posted 20 July 2014 - 10:34 PM

lol @ good job dave man

haven't seen that since my old bb.com days

 

and is it fucked up that the only reason I'm doing keto this time is because I'm too lazy to do HIIT and I'm using it as an excuse to do LISS?

booyakah

 

fuck hiit. it's miserable..

I don't even know if this palumbo diet is even considered keto.. i'll piss on a stick to find out. and this could be experimental, if I notice losses at a rate that frighten me, and I start shriveling up and getting weak.. it's back to trest or dien and bulking again.

 

tomorrow.. day 1.



#6 hellsgatekeeper

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Posted 21 July 2014 - 01:29 AM

Or you could just take trest dieting...hard to shrivel up on that.

#7 NowYourDeadSon

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Posted 21 July 2014 - 06:56 AM

nope.. none of that for me...

well..

 

maybe 25mg a day won't hurt...

 

hmm...



#8 NowYourDeadSon

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Posted 21 July 2014 - 08:08 AM

maybe some dien won't hurt either

 

maybe this will be a full blown cycle

 

 

maybe maybe maybe

 

maybe I will wait like 2 weeks and see how I'm feeling/looking, and if I'm too flat, getting weak, and need a boost... i'll know what to do



#9 PZTHATER

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Posted 21 July 2014 - 08:49 AM

damn didnt realize op was that big


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#10 NowYourDeadSon

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Posted 21 July 2014 - 08:59 PM

I'm pretty tall too

 

 

but either way,alls well so far.. tired as hell and craving like a mofo, did first cardio this morning

tomorrow will be first actual workout

not sure how I want to train yet though..definitely switching off the OVT stuff, too much volume..

might do a good ol.. MAX OT approach

heavy as hell, low volume, in and out.. I aint got da glycogen for dis here volume shit

 

 

 

GOAL 250 @ 10%



#11 hellsgatekeeper

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Posted 22 July 2014 - 01:30 AM

Throw in some ec, helps a ton with cravings and on my experience it's better at anti catabolism then gear even. Maintained slot of strength when I started it and it would only start tanking when I went off it. Research also shows it entirely offsets the metabolic slowdown from dieting. Never loses effectiveness either.

#12 Domenic

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Posted 22 July 2014 - 05:48 AM

Pics


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#13 NowYourDeadSon

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Posted 22 July 2014 - 08:51 PM

maybe.. will give it a go for a little bit without any supps first.. once stalls, then will add

or maybe some dien/trest.. but for now, just hard work and diet.



#14 milkhouse

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Posted 22 July 2014 - 09:50 PM

You're doing the first 2 weeks full keto? Then just doing one refeed meal?
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#15 NowYourDeadSon

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Posted 22 July 2014 - 10:14 PM

not sure how I'm going to do this.. I don't want to really do weekly refeeeds...

plus, to do them optimally it won't be fun, can't just cram down fried chicken, pizza, burgers and ice cream.. supposed to be a clean carb up? fuck that

id rather just get this over and done with, and if progress stalls, then a clean carb up will be needed..

I also don't know how counter productive a full blown cheat fest would be every 2 weeks on keto.. I'd probably fast all day then feast like a sultan at night if I did it.. but getting back into keto? the fat gain?

dieting sucks, why prolong it'?

 

if I can get to 250 @ 10% i'll call that mission accomplished



#16 milkhouse

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Posted 22 July 2014 - 10:32 PM

Well I think polumbo only advocates one meal
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#17 NowYourDeadSon

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Posted 23 July 2014 - 08:43 AM

I need to look into this.. and make sure my 1 meal isn't $20 at mcdonalds.. I think the reefed is meant to be reasonable..

need advices.



#18 milkhouse

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Posted 23 July 2014 - 09:33 AM

I need to look into this.. and make sure my 1 meal isn't $20 at mcdonalds.. I think the reefed is meant to be reasonable..
need advices.


Lol
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#19 hewhoisripped

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Posted 23 July 2014 - 11:02 AM

I need to look into this.. and make sure my 1 meal isn't $20 at mcdonalds.. I think the reefed is meant to be reasonable..

need advices.

All you can eat chinese buffet


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#20 Domenic

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Posted 23 July 2014 - 03:37 PM

Pics. Srs.
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#21 BeauB

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Posted 23 July 2014 - 05:11 PM

There are many schools of thought as to re-feeds, with the aim of optimizing insulin and periodically restoring glucagon.

 

Mauro Di Pasquale generally recommends hi-carb re-feeds every Saturday and Sunday, with low carb, high (good) fat and high protein Monday through Friday.

 

Rob Fagin, who wrote Natural Hormonal Enhancement, advocates 3 days of low carb, high (good) fat and high protein, except for the last meal of day three which is high carb, low fat and low(ish) protein, followed by 4 days of low carb, high (good) fat and high protein, except for the last meal of day four which is high carb, low fat and low(ish) protein.  That three day/four day cycle continues.

 

Both advocate staying very low carb for an initial period of about 12 days, prior to adding carbs.  For Di Pasquale, I believe he advocates up to 50 grams of carbs (initially), while Fagin targets 20 to 25.

 

Both look at net carbs (total carbs – fiber), and suggest fibrous carbs (e.g., celery and broccoli) rather than starchy carbs.



#22 NowYourDeadSon

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Posted 24 July 2014 - 10:30 PM

palumbo advocates 1 full blown binge with an approx. carb cap of 500g, no cal limit..

"there's really no limit to calories on a cheat, I guess just eat until you vomit all over yourself"

or something VERY close to that was what he said..

 

first 2 weeks. nada though

 

also figured out my cardio routine

week 1- 6 sessions 30m

week 2- 7 sessions 35m

week 3- 8 sessions 40m

and so on, until 14 sessions PER week at 60m each



#23 hellsgatekeeper

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Posted 24 July 2014 - 11:24 PM

Isn't this almost like a protein sparing modified fast?

If the diet is very extreme, do the refreeds, seriously, your fucking yourself if you don't.

#24 hellsgatekeeper

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Posted 24 July 2014 - 11:30 PM

Okay apparently it's just a very extreme keto cut.

Do the refeed bro. Extreme diets wreak havoc on muscle and metabolism, unless you break it up. A binge once a week as outlined would negate it. I would personally do a full body routine light weight high reps prior to to maximize glycogen super compensation. I've noticed during my crazy cut if I had giant carb refeeds on Saturday, and did chest/back Monday and Wednesday, I didn't store much glycogen in upper body, just lower (did legs Friday). Enhanced glycogen resynthesis post workout only lasts 72hrs post workout.

#25 Domenic

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Posted 26 July 2014 - 05:50 AM

Are we going to keep pretending that nobody's asking for beginner pics?  I'm sorry, but none of this matters, nor can it be taken seriously.  Without pics, it's just you talking.  I can start a KILLER log today and be shredded next week if pics aren't required... 


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