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Former bodybuilder Dave Palumbo has popularized what has become known as the Palumbo Diet for bodybuilding and burning fat. While primarily used for fitness contests, this diet is a modified ketogenic diet born out of the misunderstanding of carbohydrates.
What is the Palumbo Diet?
In a nutshell the Palumbo diet is based off of a few sound nutritional principles for anyone looking to improve their body composition.
[black_tick_list width="100%"]- High protein at about 1-1.5 grams per body weight
- Moderate fat at about .5 gram per pound of body weight
- No direct carb sources except during the cheat meal or those found in vegetables.
The theory is that during a very low carb diet the brain goes into ketosis which is the process by which ketone bodies are produced for brain energy from fats. Since you’re eating plenty of fat you’ll have plenty of energy or that is the theory. The once per week cheat meal on the Palumbo Diet will be enough to increase muscle glycogen stores to keep cortisol low but enhance your mood. I really don’t like these all out cheat meals as they enforce bad habits.You should also get enough fiber into your diet to further increases your feeling of fullness.
A typical example of a Palumbo Diet for a 200 pound 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
Palumbo Diet Notes
-It takes 3-4 days to get into strong ketosis so you may feel terrible while your body gets rid of stored carbohydrates.
-Aim to consume 9 grams of essential fatty acids per day.
-You should have one green salad with olive oil per day.
-Dave is a big fan of macadamia nut oil as it is a healthy omega-6 fatty acid
Once fat loss slows down you should increase the use of cardio and fat burners.
-Don’t use MCT’s when dieting.
-Artificial sweeteners are ok.
Try to keep your workout volume slightly lower and use low intensity cardio.
So what do I think about the Palumbo Diet?
I’ve written before on the benefits of ketogenic diets for weight loss so I’m a general fan of the Palumbo Diet. I hate how your carbohydrates are severely limited though. In the fitness and performance world we focus way too much on how carbohydrates are the enemy and how we have to keep insulin low. While I agree that for general weight loss we should aim at keeping our insulin levels low ,we can get away with small amounts of carbohydrates around our workout time. I don’t advise these huge carbohydrates dumps but for daily life it’s not possible for us live an energetic life with our family and at work when we’re doing multiple cardio sessions and taking in very little carbohydrates. This is a good diet for the last 1-2 weeks before a bodybuilding show or photo shoot. Remember, if you severely limit your carbohydrate intake like the Palumbo diet recommends then your ability to carb up will be inhibited.
A better approach to getting lean and ripped is with my 10% bodyfat special report.
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