Fat Loss

Dave Palumbo

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I eat 8 times per day (50g protein, 20g fat, 30g carbs per meal).

Pre-contest, I cut the carbs back to 15 grams per meal, and I up the fat to 30g per meal.

Sources of protein include: chicken, fish, lean red meat, whole eggs, and whey protein.

Sources of fat include: olive oil, cashew nuts, almonds, all natural peanut butter, egg yolks, and salmon.

I've actually designed a protein shake called, PALUMBO'S ANBOLIC ELIXIR. It includes a unique protein blend consisting of whey and egg protein complexes with a rich variety of essential fats.

In recent times, my weight gain in the off-season has been minimal. I usually go up to 280lbs (the heaviest) and then, for a contest, I come down to 265lbs. Back in the late 1990's, I used to blow up to a relatively lean 315lbs; however, it was just too uncomfortable.

ref: http://www.bodybuilding.com/fun/drobson65.htm

When dieting using my HIGH PROTEIN/ MODERATE FAT/ LOW CARB approach, my post workout shake would consist of 50g whey, 30g fat (coming from all natural peanut butter), very low carbs (just whats in the PB). Remember, the brain is not using carbs when in a state of ketosis so carb intake (even after the workout) is unnecessary.

OFFSEASON, my post workout shake consists of 50g whey with 50g Vitargo (i just started using this high molecular weight carbohydrate supplement. It's fantastic. It empties from the stomach faster than dextrose yet causes no bloating)

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On my recommended high protein/moderate fat/low low card diet, your muscle glycogen levels are very low, however, they never get depleted since the only activity that requires glucose (carbs) is WEIGHT TRAINING. And since you probably only require 50g carbs per workout, you'll have no problems since that's just about the amount you'll be taking in per day (from indirect sources-- nuts, peanutbutter, whole eggs, ect). Also, you'll be having a cheat meal once per week which will act to reload glycogen stores.

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ESSENTIAL POLYUNSATURATES:

Omega-3 Fish Oil pills 1000mg 3x per day

Evening Primrose Oil (Omega-6) 1300mg 2x per day

NON ESSENTIAL but HEART HEALTHY

Macadamia Nut oil (Omega-9 monosaturates) 2-3 ablespoons per day

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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

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

This is typically how i start off most clients diets.........then there's modifications along the way and I have to cater it according to how hte client looks.

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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

CARDIO:

I walk on the tredmill at 100bpm (the most) for 30 min (although I hardly ever do cardio). Forge the incline, forget going super fast. Just walk 30 min-90 min (I increase cardio as people get closer to competition) at a leasurely pace.

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Virgin Coconut Oil is a MEDIUM CHAIN SATURATE FAT. Because it's not a long chain fatty acid, it avoids digestion, processing, and the need for a carrier molecule (L-carnitine) to get into the mitochondria to be burned for energy (oxidized). Becuase of this, Coconut oil (and all medium chain fats) have been called the FATLESS FAT. From a health standpoint, its a great immune system stimulator (lots of AIDS patients are now using it for its antiviral properties). We must remember, however, that Coconut Oil is not an essential fat and, in my estimation, is useless when dieting. What it's good for as supplemental calories and fats while on a MASS BUILDING program. I used to put one teaspoon in my morning Oatmeal. Give's it some moisture and a nice coconut taste. I wouldn't advise cooking with it however. Stick with the heart healthy monounsaturated fat, MACADAMIA NUT OIL.

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EGG YOLKS:

If you use the OMEGA-3 EGGS that I recommend, you can eat as many whole eggs as you like since most of the saturated fat has been replaced with Heart Healthy Omega-3 Fats.

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I recommend 8-10 meals for OFFSEASON MASS BUILDING. 6 meals for pre-contest dieting. There's no need for more than 6 meals when dieting. I only have TONEY FREEMAN eating 6 meals and he's huge!

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DIET FOR NATURALS:

Everything stays exactly the same. The same principles apply to the body whether