Fat Loss
Essay title: Fat Loss
Dave Palumbo
I eat 8 times per day (50g protein, 20g fat, 30g carbs per meal).
Pre-contest, I cut the carbs back to 15 grams per meal, and I up the fat to 30g per meal.
Sources of protein include: chicken, fish, lean red meat, whole eggs, and whey protein.
Sources of fat include: olive oil, cashew nuts, almonds, all natural peanut butter, egg yolks, and salmon.
Ive actually designed a protein shake called, PALUMBOS ANBOLIC ELIXIR. It includes a unique protein blend consisting of whey and egg protein complexes with a rich variety of essential fats.
In recent times, my weight gain in the off-season has been minimal. I usually go up to 280lbs (the heaviest) and then, for a contest, I come down to 265lbs. Back in the late 1990s, I used to blow up to a relatively lean 315lbs; however, it was just too uncomfortable.
ref:
When dieting using my HIGH PROTEIN/ MODERATE FAT/ LOW CARB approach, my post workout shake would consist of 50g whey, 30g fat (coming from all natural peanut butter), very low carbs (just whats in the PB). Remember, the brain is not using carbs when in a state of ketosis so carb intake (even after the workout) is unnecessary.
OFFSEASON, my post workout shake consists of 50g whey with 50g Vitargo (i just started using this high molecular weight carbohydrate supplement. Its fantastic. It empties from the stomach faster than dextrose yet causes no bloating)
On my recommended high protein/moderate fat/low low card diet, your muscle glycogen levels are very low, however, they never get depleted since the only activity that requires glucose (carbs) is WEIGHT TRAINING. And since you probably only require 50g carbs per workout, youll have no problems since thats just about the amount youll be taking in per day (from indirect sources– nuts, peanutbutter, whole eggs, ect). Also, youll be having a cheat meal once per week which will act to reload glycogen stores.
ESSENTIAL POLYUNSATURATES:
Omega-3 Fish Oil pills 1000mg 3x per day
Evening Primrose Oil (Omega-6) 1300mg 2x per day
NON ESSENTIAL but HEART HEALTHY
Macadamia Nut oil (Omega-9 monosaturates) 2-3 ablespoons per day
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
This is typically how i start off most clients diets……then theres modifications along the way and I have to cater it according to how hte client looks.
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, youre 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
CARDIO:
I walk on the tredmill at 100bpm (the most) for 30 min (although I hardly ever do cardio). Forge the incline, forget going super fast. Just walk 30 min-90 min (I increase cardio as people get closer to competition) at a leasurely pace.
Virgin