Dave Palumbo Keto Diet

Dave Palumbo's Keto Diet

For maximum progress every bodybuilder needs to change training and diet routines frequently, people who are looking to diet or gain mass should defenitely try out this keto diet that seems to be a safe way to make progress without adding unnessecary bodyfat, the thing with the keto diet is to use fat as fuel instead of glycogen, this takes 3-4 days before your body adapts to so be paicient and stick to it.

Diet (for 220lb man)

Meal 1 - 6 whole Omega-3 eggs and 4 egg whites
Meal 2 - 8oz chicken with 1/2 cup raw almonds
Meal 3 - 50g whey with 2 tablespoons all natural peanutbutter (Post-workout)
Meal 4 - 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil
Meal 5 - 50 g whey with 2 tablespoon Peanutbutter
Meal 6 - 6 whole eggs
(5 meals for Women)

For weight gain

Follow the 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 the keto 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.

Supplements

Omega-3 Fish Oil pills 1000mg 3x per day
Evening Primrose Oil (Omega-6) 1300mg 2x per day
Extra Virgin Olive Oil is still better for your heart! These are heart healthy mononsaturated fats (along with macademia nut oil). Mono's are not essential fats; however, they are very heart healthy.

Non essential but heart healthy
Macadamia Nut oil (Omega-9 monosaturates) 2-3 ablespoons per day
I'm a believer in a good whole food supplement. I've mentioned it before:
Juice Plus+ gives you 12 servings of fruits and veggies in 4 pills (no sugar, no fiber).
Good legal Testosteron/anti-aromatase:
6-oxo or Gaspari Novedex XT
Liver Support:
LIV-52 by Himalayan Labs for liver detoxification at its best!
Take all supplements with food