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I am on the TKD diet above. It's easy for me cause I am a carnivore to the core.
this diet is mainly run from 16 weeks out for contest prep. Also if you drop the diet and jump back into a lot of carbs your going to have a rebound effect. Try to time your carbs around your workouts first and cut them off after 6 or 7 pm....
If you do the Palumbo diet you can eat whatever you want as the cheat. Last week I had Biscuits with country gravy and sausage with a side of cake.... Before that was pizza and wings. This week will be AYCE Sushi.
As far as wht to put on your food. I keep No cal katsup, mustard, Chalula Hot sauce, A-1 sauce. Marinades I use are dry and you need to add oil and water. I use EVOO so no carbs there in the marinades. Also if your making ground beef they have salt free bullion cubes.
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