Hi everyone, I am 43 years old and 5 foot 11 inches tall. I have been lifting 5 days a week with no cardio but I am now going to lift M W F and do a hour of cardio on T and Th. I have been doing Dave Palumbo's Diet for Cutting for the last 3 weeks. I have lost 10 lbs but now stay at 193. I am attaching a pic because I have no idea what my body fat is. My goal is to get my body fat to 15%. I really like this diet because my energy level is great. Should I continue with this diet or do I need to change it to meet my goals? Thanks for all your input.
Outline of Dave Palumbo's Diet for cutting
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!
HAVE YOUR CHEAT MEAL ON THE SAME DAY EVERY WEEK, last meal of the
day so you dont cheat again.
Fiber helps burn fat! Everyone should take fiber 2x per day. Fiber actually helps increase the absorption of calcium.
When following my diet plan (which includes getting your brain into ketosis), there can be NO starchy carbs eaten!
For a 200lb man:
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 1/2 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 1/2 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 1/2 tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites
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