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So I am 12lbs from ideal weight and thought this would be a good time to trim down some. Has anyone tried the Palumbo diet and if so did you see a lot of muscle loss? thanks!
I"ve run it for competition - in my particular situation, the trainer I hired disappeared off the planet at 10-8 weeks out when I was switching from my bulker phase and left me at a point where I really had no other option but to go ultra aggressively to hit my contest date. Dave's diet got me there for sure, but I gave up mass and by the time I got on stage everyone was telling me I looked wiped out. I was doing much more cardio than normal and very aggressively on the restricted calories.
If you follow it w/ reasonable calories you will definitely see results and I don't believe you will give up much mass. You will be flat while you're on the keto phase and the refeeds take a day or two to process. I personally found the diet very easy to follow as I do well w/ very simple and repetitive diets, and I also liked that I didn't feel full or bloated. My body doesn't like fat loads or carb loads so it was a nice balance for me.
Give it a shot. As long as your protein is sufficient, the fats are sufficient and you don't go crazy w/ the cardio, it will work. A warning on coming out of a keto diet however - introduce the carbs back in slowing to a maintenance level. So you might see your bodyweight go up a bit while it adjusts to supporting more carbs that it was used to processing.
An alternative is a carb cycle. I've also had excellent results from carb cycling.
Thanks Sassy! Since I really don't have much weight to lose, I would like to give it a shot until I lose some of the water weight and fat. I wouldn't have much of an issue with the 12lbs, but I am no longer fitting into my clothes and going shopping right now as a full time student is not an option. I will take mind of slowly introducing carbs again and hopefully the loss in fat & water will give me a little more room for bulking when I begin again. I do well on low carb diets, and the fact that I have one cheat meal per week makes it soooo much easier. Thanks for your advice. You guys are invaluable!
So just wanted to give an update. Day two on Palumbo has been good. Took advantage of day 1 and the fact I still had glucose in my system by hitting up legs. I was a little more tired today, but once I got into the gym I felt great. Eating so many eggs in one sitting is difficult for me, but I take my time and try to get it over and done with in the am. Full all day, practically have to force myself to eat my meals. I have already shed about 3lbs of water making me feel a little better, and have started to taste ketones in my mouth tonight so I know my energy should start getting better from here. Will keep updating, and perhaps add a photo
Any chance of a link to this diet please?
I really liked the keto approach - very easy for me to follow. The biggest caveat I'd give you is just don't expect to have any burst energy - I had lots of strength but I'd come near to blacking out a really heavy lifts (e.g. 20 plates on the leg press or heavy squats) or if I tried to do anything that was remotely aerobic. Pace yourself on your lifts, probably stick to steady state cardio if you do any cardio. Its too easy to get winded quickly on a keto diet simply because you have zero readily available energy source to pull from.
found the diet there.
My Diet was almost identical to it anyway.
Good read though, particularly on the livestrong website.
Sassy: I will remember that. I take a pre-workout to help with my training, and as far as cardio goes I do minimal (under 120 bpm) I definitely agree with you on that I wish I could leg press 20 plates! But yes I know what you mean, I have to listen to my body.
LDH: Heres a link with the diet that goes a little more in depth. Check it out:www.australia-bodybuilding.com/palumbodietplan.htm
The other tip is make sure you're getting sufficient fiber!