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Dave palumbo keto diet, keto diet, keto diet plan

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RULES FOR THE PALUMBO KETOGENIC DIET

6 meals per day (men) vs 5 meals per day (women)
1.5g protein/lb (men) vs 1g/lb (women)
.75g fat/lb (men) vs .5g/lb (women)
Less than 50g carbs per day (from indirect sources such as vegetables and nuts)
1 cheat meal per week to spike metabolic rate (enjoy a “free” meal where you eat protein, fat, and carbs)
EXAMPLE OF KETOGENIC DIET FOR MAN (200lbs)

MACROS: PROTEIN: 300g per day FAT: 120g per day CARBS: <50
MEAL 1 50g protein, 25g fat
MEAL 2 50g protein, 25g fat
MEAL 3 50g protein, 25g fat
MEAL 4 50g protein, 25g fat
MEAL 5 50g protein, 25g fat
MEAL 6 50g protein, 25g fat

EXAMPLE OF KETOGENIC DIET FOR FEMALE (140lbs)

MACROS: PROTEIN: 175g per day FAT: 70g per day CARBS: <50
MEAL 1 35g protein, 15g fat
MEAL 2 35g protein, 15g fat
MEAL 3 35g protein, 15g fat
MEAL 4 35g protein, 15g fat
MEAL 5 35g protein, 15g fat

PROTEIN CHOICES: (4oz meats, fish, poultry has approximately 25g protein)
Fish
Fatty Fishes (Salmon, Swordfish, Chillean Sea Bass)
ii. Lean Fishes (cod, flounder, fluke, tilapia, swai)
Red Meat
Lean Meats (top round, filet mignon, London broil)
Fatty Meats (chopped meat, t-bone, flank)

Chicken or Turkey Breast
Eggs
Egg whites
Egg Yolks
Whole eggs
Omega-3 eggs

Beans (not a stand-alone protein source)

Protein Powders
Whey Isolate
Egg Protein

FAT CHOICES:
Nuts (raw is healthier)
Almonds
Walnuts
Cashews
Avocados (1/2 = 12g fat)
Whole eggs (yolks)
Peanuts and peanut butter (all natural, no sugar added)
Oils (1 tablespoon = 15g fat)
Macadamia Nut Oil
Extra Virgin Olive Oil
Virgin Coconut Oil

****in place of meals, you can easily make a convenient whey protein isolate shake mixed with all natural peanutbutter (or almond, cashew butter).
WOMEN, 1 scoop of whey isolate with 1 tablespoon all natural peanutbutter
MEN: 1.5 to 2 scoops whey isolate with 1.5 tablespoon all natural peanutbutter

SUPPLEMENT STACK INSTRUCTIONS
LIPOLYZE (Daytime Fat Burner): Take 1 pill 3-5x per day (with or without meals)
FIBERLYZE (dual soluble/insoluble fiber supplement): take 1 serving (scoop) 2x per day (between meals)
***if you’ve never used a fiber supplement, start with ½ serving 2x per day and build up to a full serving
SOMALYZE (Nighttime fat burner and Sleep Aid): Take 3 pills 15-20 minutes prior to bed.

ADDITIONAL SUPPLEMENTS
ISOLYZE (Species Nutrition 100% Whey Protein Isolate: Highest Yield of any other protein shake on the market
V-MINERALYZE (Multi-Vitamin; Multi-Mineral): Take 3-5 pills 2x per day (with meals)
OMEGALYZE (essentially fatty acid supplement): Take 3 pills 2x per day
MACADAMIA NUT OIL (every 1 tablespoon = 15g fat)
ARTHROLYZE (joint health and repair): Take 5 pills 2x per day
PROTOLYZE (protein desert pudding) 1 serving (scoop) = 30g protein

3 Likes

Alot of this is what i found works good for me. Helping with energy and keeping lean.

2 Likes

I spend much of the year ketone adapted. My biggest piece of advice if you choose a keto diet is to add an adrenal support supplement. The reason I suggest this is ketosis is a survival mode reaction which can create added stress. Stress triggers the adrenal gland to release cortisol. Cortisol causes the body to retain body fat. Also make sure you stay up on your B vitamins.

There is no better form of energy than fatty acid energy and most individuals has a large supply of it.

It’s a vicious cycle… the body is always looking to maintain balance. :wink:

1 Like

I did something similar to this about 2 months ago, but I didnt go to the point of ketosis. I just eliminated carbs due to a health related issue for about a week. It was hard for me. I was constantly hungry.

There is a transition period making hunger and lethargy normal. Once you achieve ketosis these issues go away. Most people mistaken carb cravings as hunger. Our body is addicted to sugar and even after entering ketosis it can take a long period time to overcome the carb craving. L- glutamine can help with these cravings but will not completely alleviate them.

3 Likes

I’ve done 2 preps on keto diet. It was ok I did have energy but I look better come stage time with carbs. Keto works for some and if it works for you do it. But a lot of people don’t know how “true” keto works. Dave knows his shit

1 Like

Good post. If more people understood what you said about survival there gains would drastically increase

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