M-drol and havoc 1st time log join me !!

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justeat said:
any new strength gains?
Click to expand...

just now posting my workout today . and yes there is .

personal best of 230 and going up on squat
145 on bench going up on that . i think last i max'd on
was 165 pounds

deads gotta find a good match due to fact its hard with that rep scheme to go and make PR .

worst area's are dips and chins. always with assistance. but then again i never did them before this .
 
Keep up the good work

got my log up and running again after having a run in with Wyatt Earp

Invalid Link Removed
 
Day 15th of 31 days

Barbell Bench Press (chest)
warm-up (2 sets) 45 pounds
work-sets
1x12=95
1x9=115
1x6=135
1x4-5=145 (go up)

Barbell Row (Back)
warm-up (2 sets)=45,95 pounds
work-sets
1x12=65
1x9=95
1x6=105
1x4-5=115 pounds

Overhead Press Barbell (shoulders)
warm-up (1 set)=45 pounds
work-sets
1x9=95
1x6=105
1x4-5=115 pounds (stay )

Dips (triceps)
work-sets
1x15=10x assisted at 34 pounds
1x12= 7x assisted at 28 pounds (was spent, stay )
1x8=

E-z curl Barbell curl (biceps)
warm-up (1set)= 40
work-sets
1x15=50
1x12=60
1x8=70 pounds (go up)

Squats Barbell (quads)
warm-up (2sets)=95
work-sets
1x12=145
1x9=195
1x6=210
1x4-5=230 pounds (go up)

Deadlifts Barbell (Hamstrings)
warm-up (2 sets)=45 pounds,95 pounds
work-sets
1x12=135
1x9=155
1x6=175 pounds (1x, spent so no other done )
1x4-5=

Seated calf raises (calves)
warm-up (2 sets)=45 pounds
work-sets
1x20=70
1x15=95
1x10=120 pounds (go up)

Good workout on new rep scheme no complaints def pumped so all good loving it .

Special thanks to LiftingStud who came up with this and as promised i will follow . also adding in two workouts A a week and two workout B ...

so should be fun upping the intensity ..
 
edwitt said:
Keep up the good work

got my log up and running again after having a run in with Wyatt Earp

Invalid Link Removed
Click to expand...

run in wth wyatt earp and got ur message and will do !! details with the wyatt?:AR15firing:
 
next time ur at the gym bench ur body weight, you should be able to do it based on those numbers and it will give you a nice little confidence boost, get a spotter, just the fact one is there gives you a mental boost. Gonna be real close
 
edwitt said:
next time ur at the gym bench ur body weight, you should be able to do it based on those numbers and it will give you a nice little confidence boost, get a spotter, just the fact one is there gives you a mental boost. Gonna be real close
Click to expand...

will try but seriously its hard to find a spotter but will do the best. but yeah thanks and i am reading ur log now
 
Liftingstud said:
Looks like u had a solid workout... Could finish some of the sets I see too... Good pump?
Click to expand...

def good pump ....

just sucks about dips and chins . i cant ever finish any amount of them .

to help guard off fat what type of cardio? think i am giong with 30 min steady state on treadmill 1.0 incline how that look?

and what calorie counter u use to gain and gauge
 
day 15 REVIEW of 31 day cycle :



Sleep - Time and Quality 10/10
Mental Alertness/Focus 8/10
Energy 5/10
Motivation 8/10
Mood/Aggression 10/10
Stress 10/10
Libido 8/10 still got it so all good
Joints 10/10
Endurance 10/10
Strength 10/10
Quality of Training 10/10
Pump and Vascularity 10/10
Muscle Hardness/Density 11/10
Body Composition and Look 10/10
Appetite 8/10
Overall Sense of Feeling 10/10

its crazy but the worst effective i have gotten on this is lethargic when i am not working out . when working out its bar none . As far as strength gains its good. so far i am impressed by this cycle . I mean sure i got some fat. i am adding the cardio since this is a new week and also adding another workout day to fight some fatness. So yea its grand so far. and for all those reading still got a libido and also still got quite a bit of progress going on . sleep is good . even if i take a pill at 7pm i still sleep like a baby .
so far good and half way thru good times. kinda gettin nervous the pct i order isnt here. and its been a min . but still got time . and even if i have to extend it late a week i should be good

oh yeah as far as drying out . not hit one bit . its great thanks animal flex and also taurine and fish oil ... love it

weight gain this week from beginning to now . 10 pounds up from 165 start to 175 pounds. so good i wanna get another 10 pounds if possible . that would be 20 pounds . so we shall see.

all suggestions and comments wlecomed
 
Look'n solid bro. eat and work like a beast and i couldsee you gaining another ten pounds easy man. Yeah when I ran M-drol I saw almost no sides except MAD Lethargy. Some DHEA might do the trick.
 
Stevensavage said:
Look'n solid bro. eat and work like a beast and i couldsee you gaining another ten pounds easy man. Yeah when I ran M-drol I saw almost no sides except MAD Lethargy. Some DHEA might do the trick.
Click to expand...

thanks steven doing 100 mg of dhea now ....and yet lol
 
Stevensavage said:
Damn well just enjoy the sleepyness then.
I never even ****ed with the DHEA on SD though. I love to sleep and sleep I did. Like 12+ hours a day :silly: :yawn::yawn::yawn: :silly:
Click to expand...

will say every time i wake i know my libido is working . its like morning every nap time .. saulte ..
 

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newbie2bb said:
day 15 REVIEW of 31 day cycle :



Sleep - Time and Quality 10/10
Mental Alertness/Focus 8/10
Energy 5/10
Motivation 8/10
Mood/Aggression 10/10
Stress 10/10
Libido 8/10 still got it so all good
Joints 10/10
Endurance 10/10
Strength 10/10
Quality of Training 10/10
Pump and Vascularity 10/10
Muscle Hardness/Density 11/10
Body Composition and Look 10/10
Appetite 8/10
Overall Sense of Feeling 10/10

its crazy but the worst effective i have gotten on this is lethargic when i am not working out . when working out its bar none . As far as strength gains its good. so far i am impressed by this cycle . I mean sure i got some fat. i am adding the cardio since this is a new week and also adding another workout day to fight some fatness. So yea its grand so far. and for all those reading still got a libido and also still got quite a bit of progress going on . sleep is good . even if i take a pill at 7pm i still sleep like a baby .
so far good and half way thru good times. kinda gettin nervous the pct i order isnt here. and its been a min . but still got time . and even if i have to extend it late a week i should be good

oh yeah as far as drying out . not hit one bit . its great thanks animal flex and also taurine and fish oil ... love it

weight gain this week from beginning to now . 10 pounds up from 165 start to 175 pounds. so good i wanna get another 10 pounds if possible . that would be 20 pounds . so we shall see.

all suggestions and comments wlecomed
Click to expand...

Oh dear. U comitted the cardinal sin, no PCT. Ughh what would you have done if u had experienced sides that had made you cut the cycle short. Order more of whatever you chose from a different sourse just in case.

You can't be to careful, dont
 
edwitt said:
Oh dear. U comitted the cardinal sin, no PCT. Ughh what would you have done if u had experienced sides that had made you cut the cycle short. Order more of whatever you chose from a different sourse just in case.

You can't be to careful, dont
Click to expand...

believe me i realized that lol . and already did just in case. so two sources goign to make it here ...believe me was ordered way back before even started this so unsure . but anyhow got back up plan

had a friend on back up that had some to give me if experience sides. i covered that base .
 
newbie2bb said:
believe me i realized that lol . and already did just in case. so two sources goign to make it here ...believe me was ordered way back before even started this so unsure . but anyhow got back up plan

had a friend on back up that had some to give me if experience sides. i covered that base .
Click to expand...

Ok that good to hear, good job.

So you have a friend who has a SERM he can lend to you then you have a friend who is pretty serious about working out then, why can't you train with him, helps motivationally and u get ur much needed spotter
 
edwitt said:
Ok that good to hear, good job.

So you have a friend who has a SERM he can lend to you then you have a friend who is pretty serious about working out then, why can't you train with him, helps motivationally and u get ur much needed spotter
Click to expand...

he's in two states away. real weightlifters in ky are few
 
day 17th

Incline BARBELL (chest)
warm-up = 45 pounds
work-sets
1x12=95
1x9=105
1x6=115
1x5=125 (go up)

Chin ups (Back)
work-sets
1x8=assisted @ 28 pounds
1x6=assisted @ 22 pounds
1x4=assisted @ 16 pounds (stay )

Arnold Press dumbbell (shoulders)
warm-up= 20 pounds
work-sets
1x9=35
1x6=40
1x5=45 pounds (spaghetti arms went to legs for recovery, go up )

Barbell tricep extentions (triceps)
work-sets
1x15=40
1x12=50
1x8=60 pounds

ALT DB CURL (biceps)
warm-up= 20 pounds
work-sets
1x15=25
1x12=35
1x8=40 (4x, stay )

Leg Press (quads)
warm-up =255 pounds
work-sets
1x12=340
1x9=350
1x6=360
1x4-5=370 pounds

Lying Leg Curl (Hamstrings)
warm-up =70
work-sets
1x12=90
1x9=100
1x6=110
1x5=120

Standing calf raises (calves)
work-sets
1x20=210
1x15=220
1x10=230 pounds

Good workout . had to do it in afternoon . Weights going up and its gettin there far as max's but every little increase counts. Love arnold presses the blasted me so much had to do legs . so i could recovered .
I decided since i am adding in another work out day going to do cardio 2 x a week. cause i wanna preserve and gain as much as possible .
 
You got it on that dude, I told you you took your Havoc and look how you felt after.
Keeping things most natural I think are best at the best levels.
You are learning dude, good luck and stay in touch...
 
may19th2001 said:
You got it on that dude, I told you you took your Havoc and look how you felt after.
Keeping things most natural I think are best at the best levels.
You are learning dude, good luck and stay in touch...
Click to expand...

not sure what ur talking about here if u could explain sorry
 
but tomorrow back to regular lifting cycle had to tend to niece again and get ready for easter. so fun times . see me tomorrow !!
 
Day 20th of 31 days

Barbell Bench Press (chest)
warm-up=135 pounds
work-sets
1x12=140
1x9=145
1x6=150 (4x, spent )
1x4-5= n/a

Barbell Row (Back)
warm-up (2 sets)=45,95 pounds
work-sets
1x12=100
1x9=110
1x6=115
1x4-5=120 pounds

Overhead Press Barbell (shoulders)
warm-up (1 set)=95 pounds
work-sets
1x9=100
1x6=110
1x4-5=115 pounds (4x,spent )

Dips (triceps)
work-sets
1x15=3x assisted at 34 pounds (odd day but listen to my body)
1x12=
1x8=

E-z curl Barbell curl (biceps)
work-sets
1x15=60
1x12=70
1x8=80 pounds (1x, stay )

Squats Barbell (quads)
warm-up (2sets)=185 pounds
work-sets
1x12=205
1x9=185 (5x)
1x6=
1x4-5=

Deadlifts Barbell (Hamstrings)
warm-up (2 sets)=45 pounds
work-sets
1x12=135
1x9=150
1x6=170 pounds (2x, spent so no other done )
1x4-5=

Seated calf raises (calves)
work-sets
1x20=110
1x15=120
1x10=125 pounds (go up)


odd workout today . was very blah and i started with high expectations but the body said no. so i listened to the body. and to me at least i made it into the gym. I know its early but due to the easter weekend (niece says so ...) no time in the gym. so going to spend it with her. but bodyweight is up to 179 pounds and 21 percent body fat. I dont think its all that bad considering going up in weight. But i for real am going to do the cardio next week 2x . i consider 21 percent too big even for a bulk . anyhow thanks all those that are following along !
 
newbie2bb said:
Day 20th of 31 days

Barbell Bench Press (chest)
warm-up=135 pounds
work-sets
1x12=140
1x9=145
1x6=150 (4x, spent )
1x4-5= n/a

Barbell Row (Back)
warm-up (2 sets)=45,95 pounds
work-sets
1x12=100
1x9=110
1x6=115
1x4-5=120 pounds

Overhead Press Barbell (shoulders)
warm-up (1 set)=95 pounds
work-sets
1x9=100
1x6=110
1x4-5=115 pounds (4x,spent )

Dips (triceps)
work-sets
1x15=3x assisted at 34 pounds (odd day but listen to my body)
1x12=
1x8=

E-z curl Barbell curl (biceps)
work-sets
1x15=60
1x12=70
1x8=80 pounds (1x, stay )

Squats Barbell (quads)
warm-up (2sets)=185 pounds
work-sets
1x12=205
1x9=185 (5x)
1x6=
1x4-5=

Deadlifts Barbell (Hamstrings)
warm-up (2 sets)=45 pounds
work-sets
1x12=135
1x9=150
1x6=170 pounds (2x, spent so no other done )
1x4-5=

Seated calf raises (calves)
work-sets
1x20=110
1x15=120
1x10=125 pounds (go up)


odd workout today . was very blah and i started with high expectations but the body said no. so i listened to the body. and to me at least i made it into the gym. I know its early but due to the easter weekend (niece says so ...) no time in the gym. so going to spend it with her. but bodyweight is up to 179 pounds and 21 percent body fat. I dont think its all that bad considering going up in weight. But i for real am going to do the cardio next week 2x . i consider 21 percent too big even for a bulk . anyhow thanks all those that are following along !
Click to expand...

dont forget some of that is gonna be water bloat
 
edwitt said:
dont forget some of that is gonna be water bloat
Click to expand...

ah thanks totally forgot about that . i was gettin worried . i was like how can i be gettin bigger and the medium shirts are feeling like SMEDIUMS lol
 
as a review this week its pretty basic

Mood - very good . lethargic at times but i add coffee or green tea. or add some carbs.

back pumps - none to say the least and i have been lifting pretty heavy . I also do 9g of fish oil and also taurine every day to combat this. prevention is the name of my game

lifts. - going up even if just 2.5 pounds its still progress. i also am doing 4 full body work outs to up my intensity

weight gain-- well i started at 166 pounds and now up to 178 pounds this am . has it all be muscle . no way . i am sitting at 20 percent fat so i am going to be adding in two days of cardio to kinda make body fat percentages go down. but also i will be lowering carbs as well .

body comp- can see that shifrts are gettin tighter but also sitting at 20 percent fat so time to combat fat gain

so here is to a new week . excited but also will be doing things a tad bit diffrent . always keeping it diffrent and mixing it up !!
 
amtnz said:
clean up your diet bro
Click to expand...

doing it . funny thing its all clean foods . pasta is highest carb. but yeah doing so . adding only veggies chicken tuna and protein . cutting out pasta and adding steel cut oats to the protein shakes. oh i forgot i do 6 whole boiled eggs as well. so that might be cause of it too. but going to look at it all today . trying to figure out where to find a good calcultor for the calories and also intake etc
 
newbie2bb said:
doing it . funny thing its all clean foods . pasta is highest carb. but yeah doing so . adding only veggies chicken tuna and protein . cutting out pasta and adding steel cut oats to the protein shakes. oh i forgot i do 6 whole boiled eggs as well. so that might be cause of it too. but going to look at it all today . trying to figure out where to find a good calcultor for the calories and also intake etc
Click to expand...

whole wheat past tastes pretty good also if u r gonna have a cheat meal time it to be 60 to 90 minutes after your WO
 
edwitt said:
whole wheat past tastes pretty good also if u r gonna have a cheat meal time it to be 60 to 90 minutes after your WO
Click to expand...

thats good too and i do whole wheat pasta and i only have it around workout times. ...thats why i dont understand the 20 percent ..but all good . i still continue
 
newbie2bb said:
pound wise 166 pounds about 15 percent bodyfat i would say . i dont have capilators or anything like that . gym dont even . grr will find out though
Click to expand...

If you want to have guaranteed lean gains. Go over to T Nation and find Dave Palumbo diet thread. A lot of guys use this competitors too. its easy to follow can be used for maintenance cutting bulking. Anyone interested in this sport should at the very least have read it and I'm sure most have
 
edwitt said:
If you want to have guaranteed lean gains. Go over to T Nation and find Dave Palumbo diet thread. A lot of guys use this competitors too. its easy to follow can be used for maintenance cutting bulking. Anyone interested in this sport should at the very least have read it and I'm sure most have
Click to expand...

to the batmobile !!! got my reading for tonight thanks !!


edit ::: got a link? u can pm me i cant seem to find
 
newbie2bb said:
doing it . funny thing its all clean foods . pasta is highest carb. but yeah doing so . adding only veggies chicken tuna and protein . cutting out pasta and adding steel cut oats to the protein shakes. oh i forgot i do 6 whole boiled eggs as well. so that might be cause of it too. but going to look at it all today . trying to figure out where to find a good calcultor for the calories and also intake etc
Click to expand...
If you have a iPhone or iPod touch there is a great app called lose it. It keeps track of all your eats for the day and breaks down your pcf ratio.
 
Heres a snippet but there are tons of threads on it, he wrote the book on ketosis

its awesome im on it for the last 2 weeks of my cut


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 ? 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 ? 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 ? tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites

For a 250lb+ man:
Meal 1 6 whole Omega-3 eggs
Meal 2 8oz chicken with 1/2 cup raw almonds
Meal 3 50g whey with 2 tablespoons all natural peanutbutter
Meal 4 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil
Meal 5 50 g whey with 2 tablespoon PB
Meal 6 6 whole eggs

Remember, it takes 3-4 days to get into a strong ketosis where your brain is using ketone bodies (fats), instead of carbs, for energy. Be patient.

Many times I'll switch to an alternatiing diet where one day it will be Protein/fat......then another Protein/vegetables (very little fat). The great thing about the body and fat is that ESSENTIAL FATTY ACIDS can be stored in the muscle for several days, up to 2 weeks......therefore, once an adequate storehouse of Essential Fats are built up, the body can be "tortured" a little and it still won't give up muscle (that's assuming you're still taking in adequate Protein. Protein can't be stored).

1oz almonds equals 6g carbs (2 of those grams are fiber) and 2oz equals 12g of carbs.

With the beef meal (any fatty Protein meal), you should have the green salad with 1 tablespoon of Olive or Mac oil INSTEAD of the nuts. Only eat the nuts with the LEAN Protein MEAL (chicken, turkey, lean fish)

The best fat sources come from the essential fatty acids-- Omega-6 and Omega-3's. Most of us get plenty of Omega-6s from cooking oils, ect..........however the Omega-3's are harder to get. I recommend WHOLE OMEGA-3 EGGS, FaTTY FISHS like SALMON and SWORDFISH and TUNA and MACKEREL, ALMONDS and WALNUTS have some OMEGA-3's (as well as OMEGA-6s). ANother great fat source is MONOUNSATURATES such as EXTRA VIRGIN OLIVE OIL and MACADAMIA NUT OIL.....they aren't essential but they are great for the metabolism (great source of energy) and they are extremely good for your heart.

You're not getting any indirect sources of carbs (just from the 1 spoonful of PB.... you may want to have at least one 1/3cup nuts meal. Remember, Olive or Macadamia nut oil is predominantly a MONOUNSATURATED FAT (good for the heart, but not essential)........ the nuts, and fish oil have the essential fats in them. Also, with regard to FLAX SEED OIL, the OMEGA-3 Fatty Acids found in them (alpha-linolenic acid) has a very poor conversion to DHA and EPA (Essential Omega-3 intermediates) in the HUMAN........therefore, you're much better off taking in FISH OILS (that already contain DHA/EPA) than FLAX SEED OIL.

Once fat loss slows, I always increase cardio first, then I increase the amount of fat burners (Clenbuterol, Cytomel, lipolyze).........After those other methods are exhausted, only then, do I play with the diet.

Always eat BEFORE lifting........never BETWEEN lifting and cardio.
Artificial Sweetners:
The artificial sweetener itself (eg. aspartame, sucralose) wont cause a problem. It's what some companies complex it with. For example, EQUAL and SPLENDA combine their aspartame and sucrolose with 1g of maltodextrin........whereas, in diet drinks, they don't do that. So, diet drinks are okay, SPLENDA and EQUAL must be used in moderation (STEVIA BALANCE is fine though since they use inulin fiber instead of maltodextrin

Forget using:
-MCT's are a waste when you're dieting. If you're gonna use FATS for an energy source, they might as well serve a function in the body. MCTs are useless. They can only serve as a source of energy!
-Arginine is not going to do anything. It will DO something; just not dramatic.

Cardio:
CARDIO should be performed at a low intensity (under 120bpm heartrate). This will ensure that you use FAT as a fuelsource since as your heartrate increase, 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

never do less than 20 min per session

The BOTTOM LINE is that low intensity cardio (while you might need more of it) ensures that fat is utilized and muscle is spared (especially while on my high Protein/moderate fat/low carb diety).

Do you feel the treadmill is better for cardio, or is the bike(stationary or rebent) just as good? As long as the intensity is LOW, it doesn't matter which piece of equipment you use

Q&A:
Q: Is gluconeogenesis inevitable in your diet?
Dave Palumbo: NO

Q: If so do I need to consume more than 1.5 grams of Protein per lb of LBM so as not to lose muscle?
Dave Palumbo: The fat spares the Protein....when the brain is in ketosis, the carbohydrate requirements are very very low.

Q: How much (percentage) of my Protein intake would be turned into glucose (gluconeogenesis)?
Dave Palumbo: Very little (maybe 10%)

Q: What do you think of submersion in cold water as a means of burning bodyfat (thermogenesis)?
Dave Palumbo: HOCUS POKUS!

Q: How about drinking lots of cold water (I think this was even suggested by Elligton Darden) to help lose bodyfat?
Dave Palumbo: RIDICULOUS

Q: Do you think drinking lots of Green Tea is beneficial to fat loss?
Dave Palumbo: Somewhat helpful.

Q: How much is the ideal dosage of Omega 3 for a 220 lb. individual ?
Dave Palumbo: Try to take in about 9g per day

Q: How many Tbs of peanut butter could I have instead of 1/2 cup of cashewnuts?
Dave Palumbo: 2 tablespoons, two tablespoons of Peanut Butter contains 190 calories and 16 grams of fat (so 1.5 tablespoon equals about 12 grams fat) ...whereas......... 2oz (1/3 cup) almonds (about 40 almonds) = 12g fat

Q: I want to add that if I cant find the omega eggs here locally. Can I use international egg whites and just take an omega supplement?
Dave Palumbo: You can get away with 5 whole eggs (regular ones) once a day........not a big deal. You'll be burning up all that fat anyway.

Q: Whats the max cups # of coffee ( no sugar ) can consume on Dave's diet ?
Dave Palumbo: Try to limit to 2 cups per day.......I realize that towards the end of the diet you may need more to help you get through the day.

Q: If you cook tilapia in macadamon nut oil?do you coun't the oil as your fat for that meal! Depends how much you use.
Dave Palumbo: If you just grease the pan with it, no!

Q: what is the Protein,carb and fat ratio for offseason
Dave Palumbo: 50% Protein, 25% fat, 25% carbs

Q: and the ratio for contest prep.
Dave Palumbo:60% Protein, 30% fat, 10% carbs
 
sw bill said:
If you have a iPhone or iPod touch there is a great app called lose it. It keeps track of all your eats for the day and breaks down your pcf ratio.
Click to expand...

Swbill ..thanks ! looking into fitday and dont have iphone . too poor lol all this eating drained me money wise lol
 
edwitt said:
Heres a snippet but there are tons of threads on it, he wrote the book on ketosis

its awesome im on it for the last 2 weeks of my cut


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 ? 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 ? 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 ? tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites

For a 250lb+ man:
Meal 1 6 whole Omega-3 eggs
Meal 2 8oz chicken with 1/2 cup raw almonds
Meal 3 50g whey with 2 tablespoons all natural peanutbutter
Meal 4 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil
Meal 5 50 g whey with 2 tablespoon PB
Meal 6 6 whole eggs

Remember, it takes 3-4 days to get into a strong ketosis where your brain is using ketone bodies (fats), instead of carbs, for energy. Be patient.

Many times I'll switch to an alternatiing diet where one day it will be Protein/fat......then another Protein/vegetables (very little fat). The great thing about the body and fat is that ESSENTIAL FATTY ACIDS can be stored in the muscle for several days, up to 2 weeks......therefore, once an adequate storehouse of Essential Fats are built up, the body can be "tortured" a little and it still won't give up muscle (that's assuming you're still taking in adequate Protein. Protein can't be stored).

1oz almonds equals 6g carbs (2 of those grams are fiber) and 2oz equals 12g of carbs.

With the beef meal (any fatty Protein meal), you should have the green salad with 1 tablespoon of Olive or Mac oil INSTEAD of the nuts. Only eat the nuts with the LEAN Protein MEAL (chicken, turkey, lean fish)

The best fat sources come from the essential fatty acids-- Omega-6 and Omega-3's. Most of us get plenty of Omega-6s from cooking oils, ect..........however the Omega-3's are harder to get. I recommend WHOLE OMEGA-3 EGGS, FaTTY FISHS like SALMON and SWORDFISH and TUNA and MACKEREL, ALMONDS and WALNUTS have some OMEGA-3's (as well as OMEGA-6s). ANother great fat source is MONOUNSATURATES such as EXTRA VIRGIN OLIVE OIL and MACADAMIA NUT OIL.....they aren't essential but they are great for the metabolism (great source of energy) and they are extremely good for your heart.

You're not getting any indirect sources of carbs (just from the 1 spoonful of PB.... you may want to have at least one 1/3cup nuts meal. Remember, Olive or Macadamia nut oil is predominantly a MONOUNSATURATED FAT (good for the heart, but not essential)........ the nuts, and fish oil have the essential fats in them. Also, with regard to FLAX SEED OIL, the OMEGA-3 Fatty Acids found in them (alpha-linolenic acid) has a very poor conversion to DHA and EPA (Essential Omega-3 intermediates) in the HUMAN........therefore, you're much better off taking in FISH OILS (that already contain DHA/EPA) than FLAX SEED OIL.

Once fat loss slows, I always increase cardio first, then I increase the amount of fat burners (Clenbuterol, Cytomel, lipolyze).........After those other methods are exhausted, only then, do I play with the diet.

Always eat BEFORE lifting........never BETWEEN lifting and cardio.
Artificial Sweetners:
The artificial sweetener itself (eg. aspartame, sucralose) wont cause a problem. It's what some companies complex it with. For example, EQUAL and SPLENDA combine their aspartame and sucrolose with 1g of maltodextrin........whereas, in diet drinks, they don't do that. So, diet drinks are okay, SPLENDA and EQUAL must be used in moderation (STEVIA BALANCE is fine though since they use inulin fiber instead of maltodextrin

Forget using:
-MCT's are a waste when you're dieting. If you're gonna use FATS for an energy source, they might as well serve a function in the body. MCTs are useless. They can only serve as a source of energy!
-Arginine is not going to do anything. It will DO something; just not dramatic.

Cardio:
CARDIO should be performed at a low intensity (under 120bpm heartrate). This will ensure that you use FAT as a fuelsource since as your heartrate increase, 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

never do less than 20 min per session

The BOTTOM LINE is that low intensity cardio (while you might need more of it) ensures that fat is utilized and muscle is spared (especially while on my high Protein/moderate fat/low carb diety).

Do you feel the treadmill is better for cardio, or is the bike(stationary or rebent) just as good? As long as the intensity is LOW, it doesn't matter which piece of equipment you use

Q&A:
Q: Is gluconeogenesis inevitable in your diet?
Dave Palumbo: NO

Q: If so do I need to consume more than 1.5 grams of Protein per lb of LBM so as not to lose muscle?
Dave Palumbo: The fat spares the Protein....when the brain is in ketosis, the carbohydrate requirements are very very low.

Q: How much (percentage) of my Protein intake would be turned into glucose (gluconeogenesis)?
Dave Palumbo: Very little (maybe 10%)

Q: What do you think of submersion in cold water as a means of burning bodyfat (thermogenesis)?
Dave Palumbo: HOCUS POKUS!

Q: How about drinking lots of cold water (I think this was even suggested by Elligton Darden) to help lose bodyfat?
Dave Palumbo: RIDICULOUS

Q: Do you think drinking lots of Green Tea is beneficial to fat loss?
Dave Palumbo: Somewhat helpful.

Q: How much is the ideal dosage of Omega 3 for a 220 lb. individual ?
Dave Palumbo: Try to take in about 9g per day

Q: How many Tbs of peanut butter could I have instead of 1/2 cup of cashewnuts?
Dave Palumbo: 2 tablespoons, two tablespoons of Peanut Butter contains 190 calories and 16 grams of fat (so 1.5 tablespoon equals about 12 grams fat) ...whereas......... 2oz (1/3 cup) almonds (about 40 almonds) = 12g fat

Q: I want to add that if I cant find the omega eggs here locally. Can I use international egg whites and just take an omega supplement?
Dave Palumbo: You can get away with 5 whole eggs (regular ones) once a day........not a big deal. You'll be burning up all that fat anyway.

Q: Whats the max cups # of coffee ( no sugar ) can consume on Dave's diet ?
Dave Palumbo: Try to limit to 2 cups per day.......I realize that towards the end of the diet you may need more to help you get through the day.

Q: If you cook tilapia in macadamon nut oil?do you coun't the oil as your fat for that meal! Depends how much you use.
Dave Palumbo: If you just grease the pan with it, no!

Q: what is the Protein,carb and fat ratio for offseason
Dave Palumbo: 50% Protein, 25% fat, 25% carbs

Q: and the ratio for contest prep.
Dave Palumbo:60% Protein, 30% fat, 10% carbs
Click to expand...

hahah thanks . even computer geeks have brain farts . didnt even think google LOL lookin for ebook now
 
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