This is Dave Palumbo's keto directly from the man himself...

[RenegadeRows]

MEN'S DIET

MEAL #1
5 whole Omega-3 Eggs (with 4 additional whites)

MEAL #2
SHAKE: 45g protein with 1 Tablespoon of All Natural PB


MEAL #3
“Lean Protein Meal” 7oz chicken (or Turkey, or tilapia, flounder, or cod) with 1/3-cup RAW almonds, cashews or walnuts

MEAL #4
Repeat MEAL #3

MEAL #5
“Fatty Protein Meal” 7oz Salmon, Swordfish, or 8oz RED MEAT (filet mignon, or top round cut) with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

MEAL #6 40g protein with 1 tablespoon of All Natural Peanutbutter


*****MEAL ORDER IS UNIMPORTANT. ALL MEALS ARE EQUAL.


***ONCE A WEEK, HAVE A CHEAT MEAL (instead of MEAL #6) – try to make it the last meal of the day (start after 2 weeks on the diet)
*** You can use sugar-free soy sauce, mustard, and vinegar for condiments.
*** You can drink water, sugar-free drinks (diet soda), coffee, or tea with STEVIA BALANCE (no Equal or Splenda Packets).
*** NO GUM CHEWING (limit to 3 pieces per day)

I found it on the net on an MD forum posted by Big Dave himself. Enjoy guys!

Edited by Brandon...

[Lunatic001]

Nice post bro....thanks...

[Pizzalamp]

that protein type is from the transformation challenge

he recommends whey isolate

[IronWilson]

Holy shit!! I've read the outline before, but it didn't say anything about the gum part!! I guess it's not THAT big, but lesson learned. I don't think I have gone over 3 pieces of gum a day...

[RenegadeRows]

jah pizza. I was posting this up to give people a blueprint on the diet directly from big D himself so people can take it and modify it to their needs. Hopefully it will make a whole lot of people's life a whole lot easier.

Doing the calculations, I figured that this diet to the T has 260g protein (approx) and 128g fats (approx), making it perfect for a person with about 200lbs of LBM that is wanting to trim down those fat numbers.

[Pizzalamp]

jah pizza. I was posting this up to give people a blueprint on the diet directly from big D himself so people can take it and modify it to their needs. Hopefully it will make a whole lot of people's life a whole lot easier.

Doing the calculations, I figured that this diet to the T has 260g protein (approx) and 128g fats (approx), making it perfect for a person with about 200lbs of LBM that is wanting to trim down those fat numbers.

yeeeeeah buddy!

[jer]

His recommendations are:

6 meals a day divided up by,
1.5g of protein per pound of bodyweight
.5g of healthy fat per pound of bodyweight.

Makes it a little easier to do the math for your own weight.


There are a bunch of little things, such as the gum issue, that are incorporated as well, but that's the BASIC outline.

[RenegadeRows]

yeah "cut" season and this diet section is crowded with keto threads from people both pros and clueless on this cutting style. So these are my helping two-cents.

Like jer pointed out, by calculating your own numbers, you can still use this and modify it to your numeric-needs.

[joelast]

this clears up alot of the mystery surround a dave diet

[LHS Monster]

a damn nice post brother i think im going to divise this to work into my keto

[John-TNS]

Nice find and post! Good info

[Wada]

Nice find and post! Good info

Whats up with the no Gum, no splenda, no equal ???!?! WHY?!?!?

[BigAnt]

Whats up with the no Gum, no splenda, no equal ???!?! WHY?!?!?

---------------------------------------------------------------------------------------

they got carbs!

[thenothingthatis]

do you lose muscle while on keto? how long do you usually stay in keto and how much do you lose in that time frame? do you lift as heavy as when you were eating carbs, or less intensity in the gym? also, can you use protein powders with like 5 g of carbs per 25 g protein? but doesn't pb have carbs in it too? what's the ceiling for carb intake? what is a typical cheat meal like? is it okay to eat the saturated fat or skin in chicken or beef while on keto?

also, would animal cuts be a good supp even on keto? or that's overkill?

also, don't you gain a lot of water weight right after you stop doing keto?

sorry for the questions.

[RenegadeRows]

I think Palumbo says no "direct" sources of carbs. Which means that protein powders and bars that have a negligible amount of carbs are acceptable. When I say small I mean less than 5g. I have actually gained muscle on this keto diet and I have been on it for a little more than a week. But yeah you gotta do it right...when you do it, start with 20 mins of cardio 5 times a week and up it by 10 mins every 1-2 weeks. When you do cardio, do it at low intensity. I believe Mr. G says that while on this diet, he goes on a treadmill for an hour but never lets his heart get above 110-120 BPMs. Now that is some long-ass low intensity cardio. I am up to 30 mins and I let mine stay anywhere from 117-120BPMs. I have lost a good measure of weight and feel great.
I dont know how old you are but if over 21 then combine your animal cuts (which is a great addition to any cutting routine) with Animal Stak and you will notice some gains...I know I did, as have a couple of people on this site. Do not use this diet for more than 16 weeks is what is recommended.

Finally, I wont lie to you, because your body is trying to adapt to almost no carbs, you will feel like crap for the first 5-7 days but after that you will feel great. My strength actually went up after the 7 day period.

[RenegadeRows]

Brandon, sorry you had to edit the protein powder. I forgot to pick that off because I copied and pasted that directly from dave palumbo's post. Good watching out bro :)

[RenegadeRows]

to complete this keto thread, I have obtained the formula for calculating what your protein/fat needs are:

1.Figure out your lean body mass.
2. Multiply lean body mass by 1.5 for grams of protein per day.
3. Multiply gram of protein per day x 4 to figure out calories from protein.
4. Divide calories of protein per day by 9 to get grams of fat needed per day.

So, 200 pounds lean body mass x 1.5 = 300 grams protein per day
300 grams x 4 calories per gram = 1200 calories per day protein
1200 divided by 9 = 133 grams of fat per day

There you go guys! You got the calculations, you got the blueprint from the man himself. The rest is on you! Hope all this helps you "keto-crazy" peeps.

For additional meal layouts, I have Ox's posted here for you:

meal1 6whole eggs (eggsland best)
meal2 1.5scoops of specialized protein for lean mass + 1.5scoops of egg pro ultra 2spoons of natty pb
meal3 8oz of chicken (raw weight) 2cups of greens + 1/2cup of almonds
meal4 same as meal 2
meal5 8oz of salmon, 2cups of greens and a table spoon of extra virgin olive oil
meal6 same as meal 2 and 4

You guys would prolly have to cut this down because Ox is like 270-280lbs of lean body mass.
I feel that I have might have potentially eliminated the need for the "search" function on keto diets.

[zanderfever]

Very nice, thank you.

[thenothingthatis]

renegade, do you lift weights the same way during a keto as when you're on carbs? I mean, right now I'm trying to gain strength and doing compounds at 2-5 reps per set. With keto, should I train at that rep range also? thanks for the info bro. I might try doing keto after I bulk up a bit, maybe just 4-6 weeks. Assuming we follow the food guidelines above, and use cuts/stak, and do, say, 30 minutes of slow cardio 5 times a week, how much fat or bf% can we expect to lose in say 6 weeks? Just an approximate would be very helpful. I'm trying to compare this figure to how much I can lose if I just cut calories but still eat carbs.

(Btw, I'm 24, and I've tried keto before, but I was just trying to lose weight at that point, as I was superobese; but I think I lost muscle then because I didn't do weights seriously. Now I'm trying to gain more strength and just lower my bf by maybe 5-10 pts.)

[SQUAT or DIE!]

renegade, do you lift weights the same way during a keto as when you're on carbs? I mean, right now I'm trying to gain strength and doing compounds at 2-5 reps per set. With keto, should I train at that rep range also? thanks for the info bro. I might try doing keto after I bulk up a bit, maybe just 4-6 weeks. Assuming we follow the food guidelines above, and use cuts/stak, and do, say, 30 minutes of slow cardio 5 times a week, how much fat or bf% can we expect to lose in say 6 weeks? Just an approximate would be very helpful. I'm trying to compare this figure to how much I can lose if I just cut calories but still eat carbs.

(Btw, I'm 24, and I've tried keto before, but I was just trying to lose weight at that point, as I was superobese; but I think I lost muscle then because I didn't do weights seriously. Now I'm trying to gain more strength and just lower my bf by maybe 5-10 pts.)

i do the same rep range as before i started keto 2-8 reps a set... still getting stronger

[RenegadeRows]

man... thenothing, I would love to answer your questions but I am not a powerlifter bro...never was into the power game. I am trying to sculpt my body for a show in about 2 yrs so I follow the bodybuilder rep range....4 to 5 sets of 8 to 12 reps. Numbers have been increasing steadily. I constantly cycle routines every month to 2 months to keep muscle confusion up, so it does not change during keto...so no training does not change during keto. I follow a 6 day training split... i do 30 mins of cardio after each workout and sundays (offday) I do an hour of cardio.

Just because this diet is in check does not mean you can skip out on cardio bro. You need to up that shit every week... have your self doing up 45-60 of slow-paced cardio 5 times a week.
Now Big Dave says that there is no "right time" to do cardio. He says he personally does it any time during the day. He did mention however that the optimal times to do 'em were early in the morning, or right after a workout.

I dont know what your body type is and how well you will react to the diet (some people lose weight faster than others). I also dont know how often you will be doing cardio. So given these factors, I really cant tell you what kind of weightloss you'll be looking at in 4-6 weeks bro. Only time, effort, following the diet to a T, cardio frequency (not intensity...mind you), and training will determine that.

[SQUAT or DIE!]

man... thenothing, I would love to answer your questions but I am not a powerlifter bro...never was into the power game. I am trying to sculpt my body for a show in about 2 yrs so I follow the bodybuilder rep range....4 to 5 sets of 8 to 12 reps. Numbers have been increasing steadily. I constantly cycle routines every month to 2 months to keep muscle confusion up, so it does not change during keto...so no training does not change during keto. I follow a 6 day training split... i do 30 mins of cardio after each workout and sundays (offday) I do an hour of cardio.

Just because this diet is in check does not mean you can skip out on cardio bro. You need to up that shit every week... have your self doing up 45-60 of slow-paced cardio 5 times a week.
Now Big Dave says that there is no "right time" to do cardio. He says he personally does it any time during the day. He did mention however that the optimal times to do 'em were early in the morning, or right after a workout.

I dont know what your body type is and how well you will react to the diet (some people lose weight faster than others). I also dont know how often you will be doing cardio. So given these factors, I really cant tell you what kind of weightloss you'll be looking at in 4-6 weeks bro. Only time, effort, following the diet to a T, cardio frequency (not intensity...mind you), and training will determine that.

well if hes like me, a big guy still and is doing PL, i would recommend the same rep range, i did high reps for a while and lost a bit on my squat, til i started doing low reps again...

i do about 30 min cardio 3-5 days aweek and still uppin it... and ive lost about 10-13 lbs, and its a slow going process for me..

just 2 cents from a PL'n keto guy..

[thenothingthatis]

thanks for the help renegade. I really don't know if I'm powerlifting. Sorry bro, I'm new to this. I'm doing an EDT program actually. Right now I'm up to doing my 5RMs. So I'm doing 2-5 reps per set. Is slow jogging considered low intensity. Let's say 8 km in a bit more than an hour? also, have you experienced water gain weight on the week right after stopping keto? About two years ago I experienced a 10 lb gain in just a week of reintroducing carbs.

Squat, you lost 10-13 lbs in how many weeks? I'm about 20% bf, although I don't trust the machine I got that figure from. I might be a bit lower than that, look-wise.

[SQUAT or DIE!]

thanks for the help renegade. I really don't know if I'm powerlifting. Sorry bro, I'm new to this. I'm doing an EDT program actually. Right now I'm up to doing my 5RMs. So I'm doing 2-5 reps per set. Is slow jogging considered low intensity. Let's say 8 km in a bit more than an hour? also, have you experienced water gain weight on the week right after stopping keto? About two years ago I experienced a 10 lb gain in just a week of reintroducing carbs.

Squat, you lost 10-13 lbs in how many weeks? I'm about 20% bf, although I don't trust the machine I got that figure from. I might be a bit lower than that, look-wise.

im about 7 weeks in of my planned 8 weeks. but im takin plenty of EFA's and aminos to help keep my lean mass... I think im in the 30% area.. i havent had a BMI test, so its a bit difficult to get a number... and water was a big part of my loss at first.. i havent weighed my self in over a week so i dont know what im at yet.. hopefully 270...

and IMO, if your doing 5RM's and low reps heavy weights its more of a PL style, get alot of strength, but the "sculpting a physique" part may not be as easy with the low numbers..

and low intensity is hr between 110-120 maybe a bit higher... so if you can do a slow jog and keep it in that range than im sure its fine, but thats me..

[RenegadeRows]

^^ he said it man!
I prefer the elliptical machine because the ones at my gym have a heart-rate sensor on them. I hold on for the length of my cardio and make sure that number doesnt go above 120.

Generally speaking you will experience a little water-bloat when you reintroduce carbs. Nothing that some cardio after your workout on a regular basis cant fix.

[SQUAT or DIE!]

^^ he said it man!
I prefer the elliptical machine because the ones at my gym have a heart-rate sensor on them. I hold on for the length of my cardio and make sure that number doesnt go above 120.

Generally speaking you will experience a little water-bloat when you reintroduce carbs. Nothing that some cardio after your workout on a regular basis cant fix.

i was told to do it slowly to minimize the bloat, and for some other reason i cant remember...

[RenegadeRows]

doing it slowly for long intervals of time spares the muscle and forces the use of fat reserves as opposed to muscle reserves (which can be easily lost when high intensity is used).

[newbreed]

Awesome post bro! Very useful, thanks.

[bobbymart]

isn't this exactly what OX has been explaining to everyone for the past 10 months in his thread??? just an observation

[simpleguy]

isn't this exactly what OX has been explaining to everyone for the past 10 months in his thread??? just an observation

yeah... well you know, Ox and Dave are good friends and have the same beliefs (nutrition - related) so their diets are almost similar

[RenegadeRows]

ya bobby he has, but some people need the shit to the point ...just bottom line what needs to be done and really dont care about the science behind the method. This is for those people...I tried to put everything you need right here at a glance so all might benefit.

[bobbymart]

ya bobby he has, but some people need the shit to the point ...just bottom line what needs to be done and really dont care about the science behind the method. This is for those people...I tried to put everything you need right here at a glance so all might benefit.

I agree good stuff Renegade, I just like to make sure OX get's his credit also lol. I am a member on MD and listen to what Dave has to say too but OX gave me the 1 on 1 attention I needed to get motivated, and I understand where you are coming from ox's thread is super long and can be a pain in the ass to get thru.

[RenegadeRows]

fo sho! ox is the man that first got me introduced to the palumbo diet. Real good guy.

[waslate]

renegade, do you lift weights the same way during a keto as when you're on carbs? I mean, right now I'm trying to gain strength and doing compounds at 2-5 reps per set. With keto, should I train at that rep range also? thanks for the info bro. I might try doing keto after I bulk up a bit, maybe just 4-6 weeks. Assuming we follow the food guidelines above, and use cuts/stak, and do, say, 30 minutes of slow cardio 5 times a week, how much fat or bf% can we expect to lose in say 6 weeks? Just an approximate would be very helpful. I'm trying to compare this figure to how much I can lose if I just cut calories but still eat carbs.

(Btw, I'm 24, and I've tried keto before, but I was just trying to lose weight at that point, as I was superobese; but I think I lost muscle then because I didn't do weights seriously. Now I'm trying to gain more strength and just lower my bf by maybe 5-10 pts.)

Gaining or losing strength while on keto will vary from person to person.

I am finishing up my 8th week on keto and have lost a little strength. The most being 10lbs off my bench. I can't complain though, lost 30 pounds and the top four abs are in.

[SQUAT or DIE!]

Gaining or losing strength while on keto will vary from person to person.

I am finishing up my 8th week on keto and have lost a little strength. The most being 10lbs off my bench. I can't complain though, lost 30 pounds and the top four abs are in.

you make sure you took plenty of AAs?

[waslate]

you make sure you took plenty of AAs?

Didn't really think about the EAA thing too much when I started. Just concentrated getting enough protein in. Just taking around 10grams of BCAA's each day now.

Next time I'll make sure I'm loaded with EAA supplements when I start a cut.

Not knocking Universal products but I found an EAA supplement that blows nitro and eaa stack out of the water on price, servings, and amount of AA's per serving. I'm going to stock up on that for the rest of my life lol

[SQUAT or DIE!]

Didn't really think about the EAA thing too much when I started. Just concentrated getting enough protein in. Just taking around 10grams of BCAA's each day now.

Next time I'll make sure I'm loaded with EAA supplements when I start a cut.

Not knocking Universal products but I found an EAA supplement that blows nitro and eaa stack out of the water on price, servings, and amount of AA's per serving. I'm going to stock up on that for the rest of my life lol

hmm well if it works by all means keep on it... im takin in over 27g a day on training and about 15-20 on off days.. and its worked well for me...

[ironshaolin]

Didn't really think about the EAA thing too much when I started. Just concentrated getting enough protein in. Just taking around 10grams of BCAA's each day now.

Next time I'll make sure I'm loaded with EAA supplements when I start a cut.

Not knocking Universal products but I found an EAA supplement that blows nitro and eaa stack out of the water on price, servings, and amount of AA's per serving. I'm going to stock up on that for the rest of my life lol

"gasp" I too am now using an amino other than universal, because I get 125 4 gram servings for about 25 bucks. However, it is puke nasty and needs to be dranken incredibly fast with a chaser, just like I'm doing whiskey shots or something, so if I had the extra money, I'd always take that tasty ol juicy watermelon EAA stack. Now this diet plan, its all interchangeable, so does that mean when I work out 1st thing in the morning I can switch the shake to immediately PWO, then have the eggs and stuff about 90 mins later?

[thenothingthatis]

squat, thanks for the help bro. I visited that thread you gave me, that was very long hehe. It might take me a whole day to finish reading up on that. DO you think in general that keto works faster for fatloss than, say, just cutting calories and limiting carbs? I know this guy who got his bf% down to 2.8% and he didn't even use keto at all. As regards PL, I really just want to get strong first, that's why my trainer recommended low reps. He said that before I could call myself strong I should be able to bench my bodyweight, deadlift 2x bw, squat 1.5x bw, military press bw, and pullup with an added weight of 1/2 bw. Once I reach those (maybe in a year lol), I might go for higher reps (maybe 10-20), and start cutting.

[SQUAT or DIE!]

squat, thanks for the help bro. I visited that thread you gave me, that was very long hehe. It might take me a whole day to finish reading up on that. DO you think in general that keto works faster for fatloss than, say, just cutting calories and limiting carbs? I know this guy who got his bf% down to 2.8% and he didn't even use keto at all. As regards PL, I really just want to get strong first, that's why my trainer recommended low reps. He said that before I could call myself strong I should be able to bench my bodyweight, deadlift 2x bw, squat 1.5x bw, military press bw, and pullup with an added weight of 1/2 bw. Once I reach those (maybe in a year lol), I might go for higher reps (maybe 10-20), and start cutting.

lol half of it is BS anyway, we have alot of fun there...
personally i think keto would be better cause there are no carbs, and it forces your body to eat the fat away.. A lower cal diet IMO would be slower, cause your body still uses carbs for energy.. (my opinions, but every body is differnet so you may want to try both) keto can be run safely for upto 16 weeks safely according to OX i believe... and theres more than one way to get to an uber low bf% w/o keto... its called cardio!!

yes PL will get you strength... Ok your trainers standards arent un reasonable.. you need to set your own standard of strong.. persoanlly i cant DL 2x my bw.... and i cant military press it either but im sure i can out squat his ass any day of the week... so yes i think im strong, but not to his standards... no im not being cocky..

so if you want to get strong everyones first advice here is EAT!!!!!! you cant get strong/big if you dont eat.. then worry about training, then supplamentation.. and if you eat right train balls out and supp right you should be able to get those umbers easy, maybe even higher..

the 10-20 rep range will get you the body you want as long as the above mentioned are still followed.... cant just do 20 reps half ass and starve yourself and still expect to keep your gains..

if you have any more ?'s either PM me or hit my thread up..

anyone feel free to correct me if ive missed anything...

[thenothingthatis]

thanks bro!

[SQUAT or DIE!]

your welcome man..