My Diet log...

[~R~F~G~]

Going Keto so I am going to post up what I eat now. Which is no where near keto...

What do you prefer? TKD (targeted ketogenic diet) and the CKD (cyclical ketogenic diet)

4am

2 cups cheerios
32g casiem
28g isolate

7am
8oz chicken
250g redskin potato

10am
10oz ground turkey
1cup br rice

1pm

32g casiem
28g isolate
Banana
1.5 oz natty pb

If I am working out I wait till 2pm to eat and eat...

8oz Chicken
300g Yam/Redskin mix

Pre WO

56g isolate
5g Glutamine
2g taurine
2g CEE

PWO

60g Waxy Maize
56g isolate
5g Glutamine
2g taurine
2g CEE

30 to 45 minutes later

10oz chicken
300g redskin potato or 6 oz of Barilla plus pasta

Bedtime is another

32g casiem
28g isolate
15ml EVOO


On non training days it looks close to the same minus the 2 shakes..

[~R~F~G~]

Thanks mike, I just bought 10lbs of taters and 5pounds of yams so I will start this next week. Gotta eat that stuff up before it goes bad.

I'll keep this log going too...

[Breal]

Nice Post , very informative/ helpful

[suk35]

Originally Posted by NYC BIG MIKE

This is a sample of Dave Palumbo's keto diet that alot of top amateurs and pros alike are using.

Diet: (for 250lb man)
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 (PWO)
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
(5 meals for Women)

HAVE YOUR CHEAT MEAL ON THE SAME DAY EVERY WEEK, last meal of the day so you dont cheat again.

FOR WEIGHT GAIN:
Follow my same formula. . . High protein (50g per meal), Moderate Fat (25g per meal), and moderate carbs (35-50g per meal). If you're a hard gainer, eat 8-10 meals. If you're an easy gainer (but get fat easily), stick to 6 meals per day.

For the 1000th time, when following my diet plan (which includes getting your brain into ketosis), there can be NO starchy carbs eaten!

Cardio:
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, you're 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.

NYC BIG MIKE

Big Mike, The diet you listed above, should it be followed the whole 16wks precontest. Are would you say a lean bodybuilder should do 12wks?
I usually rotate my carbs;
300
200
100
Then start over, protien stays at 300-375 on low carb days 12wks
from my 1st show. What do you think of this diet?
My sources are chickin, rice, sweet or white potatos. One red meat meal a day. Lean steak, or ground meat. I'am alergic to fish.
I'm looking for a good provien diet to follow. I read about 0 carb diets but never tried it.

[suk35]

Yea, just wondering if their was something else out their. Mabe a little better. I may give it a try. thanks

[ashley2212]

How's it goin, RFG? Do you feel near death yet? LOL

[~R~F~G~]

I am almost done all the carb stuff I bought last shopping trip. If I didnt eat it it would go bad. Looking like Wednesday start..

[ashley2212]

Originally Posted by ~R~F~G~

I am almost done all the carb stuff I bought last shopping trip. If I didnt eat it it would go bad. Looking like Wednesday start..

Wednesday or maybe March? LOL

j/k

[~R~F~G~]

I should wait until I get back from the Bahamas in March....

[GBAGH]

I always cave in on keto diets. My problem is always beer. Beer leads to nachos and hotdogs and bullshit LOL. I will be doing really well for a few weeks, peeling away 10, 15, 20 pounds and then BAM! The beer nails me like a two dollar whore. I must be hexed.

[suk35]

How do the guys run the final week. When useing the keto diet?
How long does it take to carb up?

[Iron-game]

great thread..

[~R~F~G~]

Started today, or at 10am yesterday as I had oats for breakfast.

4am

6 eggs over 3oz chicken (all omega eggs)

7am

2 tbsp Omega3 NattyPB and 50g Protein

10am

8oz Chicken

1pm

6 hardboiled eggs

4pm

8oz Chicken

7pm

8oz Beef burgers

9:30

6oz Liverwurst

Funny thing is my shoulders are already showing veins and my abs are poking out more already. Thats 36 hours into it.

[~R~F~G~]

I bought asparagus, had that last night and I have avocados and tuna going to be added in.

[cpt316]

RFG,

Make sure you are careful with your condiments and what you use to cook/flavor your food. The whole idea is to stay under 50g (trace carbs) daily. I drink lots of Crystal Lite to keep from going nuts. I tried the Palumbo diet twice, the first time I quit early, the second time I stuck with it and it worked wonders. Let me know if you need any help, I asked Dave a couple of questions about it.