the palumbo diet will help immensly with your total cholesterol!!!
go for it... heres some tip taken from someone i know....
Here is a list of info/supps/oils/etc. that is recommend for a keto diet:
Essential Polyunsaturates:
-Omega-3 Fish Oil (DHA and EPA) 1000mg 3-6 xs per day
-Evening Primrose Oil (Omega-6) 1300mg 2 xs per day
Monounsaturated Fats:
-Macadamia nut oil
-Extra virgin olive oil
-Avocado oil
-Almond butter
-natural peanut butter (real natural peanut butter should contain peanuts + salt only)
Berry Green/Juice plus: All natural supplement supplying 20 organic berries and greens in a pure vegecap. Berry Green also supplies the body with live active cultures (probiotics)
Psyllium or sugar-free Metamucil: (fiber supplement) 1-teaspoon 2 xs per day, morning and at night mix with 4-6 oz of water. (Work to 3tsp per day)
Pure Creatine-(no carbs) (2 xs per day, morning and post-workout shake)
Leucine- (5g 2 xs per day, Pre and Post-workout shakes)
Whey Isolate-(with 0g fat and 0g carbs)
Multi-Vitamin-(every day)-(with breakfast)
Sea salt-(salt all food)-(need a high sodium intake)
NAC- (liver support/antioxidant)-(600mg 2 xs per day)
IDS Glutamine/MSM- (1 serving with breakfast and 1 with meal#4)
Cinnulin PF- (1 serving with creatine in the post-workout shake, may be helpful with the uptake of creatine even with zero carbs)
Vitamin C- (500mg 2x per day)-(pre-workout and before bed)
Vitamin E- (400IU 2x per day)-(with meal #2 and #4)
Coral Calcium- (1500mg per day)-(with meal #2 and before bed)
After you complete 2 solid weeks on the diet, start having a cheat meal once per week. HAVE YOUR CHEAT MEAL ON THE SAME DAY EVERY WEEK, and make it the last meal of the day so you don’t cheat again. Eat what you are craving, but eat only until you are full. Don’t stuff yourself and then continue to eat just because it’s a cheat meal. Also keep the carb intake under 500g, and avoid trans fats. (hydrogenated oils)
Cardio:
Cardio should be performed first thing in the morning, on an empty stomach. Do it at low intensity (over 100, but under 125bpm heart rate 130bpm max.). This will ensure that you use FAT as a fuel source since as your heart rate increases; 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. Start with 30 minutes, 7 days per week, and work your way up to 45 minutes, 7 days per week. If you need to go up, you can, but don’t go over an hour in one session. If you need more, start adding cardio immediately post-workout.
Training:
Training should be high intensity, lower volume, and a rep range of 6-8. Some may be able to perform 8-10 reps.
you know how to set up your macros for his diet? 1.5g pro per lb and .6g fat per pound
