keto

[bigcwithane]

I'm a little confused about the polumbo diet is it like one day pro/fat then next pro/veggies. And what can I eat for my cheat meals

[Damienm05]

I'm a little confused about the polumbo diet is it like one day pro/fat then next pro/veggies. And what can I eat for my cheat meals

Ignore the pro/veggie part altogether. That's more for the female version. I like to do one the day following my cheat meal which would be a mini-carb up. This is completely optional but I figure, once you're out of ketosis anyway...

The cheat meal would follow carb-up rules. Minimal fructose, fat, salt, simple sugar. Usually like a huge meal of sweet potatoes or a couple cups of basmati rice and fish and tons veggies. I didn't skimp on things like salsa and hummus as condiments. Sometimes a glass of wine, sometimes a little fruit. I'd have it as my last meal on Sunday night, following a late workout. I'd load creatine with it and drink tons of water. The workout the following day is great, obviously, so do something good! Now remember, the nice part is this is just one meal and not a huge weekend of planning/loading. In the same token, as just one meal, even if it's a binge-style meal - basically whatever you can stuff in your face for a 2-hour period - it's not gonna be that bad or really negate fat loss. The goal is to tame cravings, maintain an emergency glycogen reserve, and prevent plateaus.

If you wanted the pro/veg day. For me it would be like:

meal 1: 10 egg whites, 2 eggs, lots of spinach, mushrooms
meal 2: Chicken breast, Asparagus, teaspoon EVOO
meal 3: Flank steak, Asparagus
PWO: 1 tbsp natty PB, 2 scoops isolate
meal 5: Tilapia, green beans, teaspoon EVOO
meal 6: 1 tbsp natty PB, 1 scoop casein

As for the keto days, they looked the exact same, except that all meals would have 15-20g of fat. In the meals that contained avocado, nuts, and other whole food fats, I didn't eat veggies. In meals that used oil, I'd have a small veggie serving to pour it on. I also had more PB in the shakes. Carbs would sit around 25-35g negating fiber. I also took a fiber supp. Also, on keto days, I had 5 whole eggs for breakfast (which when in doubt is a perfect meal).