Palumbo's diet and last week prep questions...

[bigfatandugly]

just need a little advise...

i have a show in 13 days time. i have been following the 'Palumbo' diet and have to say this is the best i have felt or looked in all the times i have dieted down.

i just have a few questions i need answered...

since i am not using carbs, will i need gylcogen depleting workouts at the start of the week, i can just continue to train as normal?

will it take me longer to carb up? i seem to have a very hard time filling out satisfactorily. i still have yet to 'hit' it where i KNOW i cant get any better on that day.

since i am not using carbs, i take it i wont be holding as much water to drop? - 48 hours after starting this diet i lost 5 pounds of water as i had no carbs to hold it in. can i safely assume i shouldn't expect to lose as much water as usual?

and finally, i think this year i am going to dry myself out completely before beginning my carb up. i look at my past notes and see that i usually begin my carb up at the same time as my wtaer drop. this doesnt make sense- would i not be better off dropping my water completly, getting dry as a bone and then carbing up, using just a bit of water to aid in filling me out? this seems more 'logical' but have never seen it done like this.

any other advise regarding last week prep on a keto diet would be very welcome. this is my first crack at it and i dont want to blow 12 weeks of hard work so any help you can offer would be great...


BFU

 

[lookingforanedge]

I can't really add in anything as I have never done a contest but I wish you luck!

Bump

 

[kidstuff]

palumbo doesn't give advice regarding the last week unless he is personally training you.

i know he carbs up his athletes on rice, cream of rice, instant grits, etc. but he doesn't really say when he starts it.

i think its something like 50g of carbs every 2-3 hours thursday and friday before a saturday prejudge.

 

[FutureFreak]

I'm on a similar pre-contest diet currently. How do you look the after your cheat meal? How do you look mid-week without carbs? My advice is dont throw any curve balls you arent familiar with. Im not sure, but I believe Dave carbs his athletes up with alot less carbs than most trainers. He will keep the healthy fats in and just add small amounts of carbs in combination with them. Something like 25 grams of carbs with 15-20 grams of fats. It might total 150-225 grams for like 2 days? Like I said, Im not 100% sure. You should be ready to rock this close to the show, so dont do any hokus pokus, fancy manipulation that could wreck your weeks of dieting. Good luck.

 

[Hiramabiff]

This is where Dave'e expertise comes in to play. Go to MD'S website and look in his forum, the answers are in there. I saw him break it down numerous times, but I do not have time to research it now. The answers are there.

This I do know: Seven days prior to show: This is his protocol for the most part. He goes off of the individuals conditioning etc.

6 days out: No carbs Water: 2 gallons per day
5 days out: No carbs Water: 2 gallons per day
4 days out: No carbs Water: 2 gallons per day

3 days out: 30 grams per meal x 4 meals
Water: 1 gallon per day

2 days out: 35 grams per meal x 6 meals
Water: 1 gallon per day

1 day out: 40 grams per meal x 6 meals
Water: 1/2 gallon of water per day- STOP drinking 12 midnight

1/2 Dyazide 10:00pm

CONTEST: 30 grams per meal

1/2 Dyazide 6:00 am


WATER: NONE


He normally uses white rice or grits. I believe the protein and fats remain the same.

There could be a little tweaks etc, but search his forum.

This is generally what he does, but remember you need someone to monitor you etc.

If you still can't get it together, talk to Phil, Magnum, Mainevent, Lucian, RobRoy and many other vets here.

Hope you do well

 

[km2000]

just need a little advise...

i have a show in 13 days time. i have been following the 'Palumbo' diet and have to say this is the best i have felt or looked in all the times i have dieted down.

i just have a few questions i need answered...

since i am not using carbs, will i need gylcogen depleting workouts at the start of the week, i can just continue to train as normal?

will it take me longer to carb up? i seem to have a very hard time filling out satisfactorily. i still have yet to 'hit' it where i KNOW i cant get any better on that day.

since i am not using carbs, i take it i wont be holding as much water to drop? - 48 hours after starting this diet i lost 5 pounds of water as i had no carbs to hold it in. can i safely assume i shouldn't expect to lose as much water as usual?

and finally, i think this year i am going to dry myself out completely before beginning my carb up. i look at my past notes and see that i usually begin my carb up at the same time as my wtaer drop. this doesnt make sense- would i not be better off dropping my water completly, getting dry as a bone and then carbing up, using just a bit of water to aid in filling me out? this seems more 'logical' but have never seen it done like this.

any other advise regarding last week prep on a keto diet would be very welcome. this is my first crack at it and i dont want to blow 12 weeks of hard work so any help you can offer would be great...


BFU

your glycogen is already depleted hence the no carb diet, so depleting workouts are not necesary...

you will wil have to play the carb up phase by ear, it is different for everyone...

ya you should not lose much water, when drying out...

you dont want to dry all the way out befor you carb up, that would mean drting out on wednsday and not drinking for a few days, not good... plus you need water to move food through the digestive tract, and to carb load. no water no load...

the outline above looks good to me....

 

[wakejump4me]

in order to store glycogen , you will need the following >>>

water + sodium + carbohydrates (that is debatable , but true with YOUR case)



wake

 

[Diesel250]

This is where Dave'e expertise comes in to play. Go to MD'S website and look in his forum, the answers are in there. I saw him break it down numerous times, but I do not have time to research it now. The answers are there.

This I do know: Seven days prior to show: This is his protocol for the most part. He goes off of the individuals conditioning etc.

6 days out: No carbs Water: 2 gallons per day
5 days out: No carbs Water: 2 gallons per day
4 days out: No carbs Water: 2 gallons per day

3 days out: 30 grams per meal x 4 meals
Water: 1 gallon per day

2 days out: 35 grams per meal x 6 meals
Water: 1 gallon per day

1 day out: 40 grams per meal x 6 meals
Water: 1/2 gallon of water per day- STOP drinking 12 midnight

1/2 Dyazide 10:00pm

CONTEST: 30 grams per meal

1/2 Dyazide 6:00 am


WATER: NONE


He normally uses white rice or grits. I believe the protein and fats remain the same.

There could be a little tweaks etc, but search his forum.

This is generally what he does, but remember you need someone to monitor you etc.

If you still can't get it together, talk to Phil, Magnum, Mainevent, Lucian, RobRoy and many other vets here.

Hope you do well

right on target

 

[km2000]

in order to store glycogen , you will need the following >>>

water + sodium + carbohydrates (that is debatable , but true with YOUR case)



wake

i agree bro, i think a lot of bros dont understand this and dry out way too much... this is why we see all these posts about how much better everyone looked a day after the show... they finally got some water in them!

 

[wakejump4me]

i agree bro, i think a lot of bros dont understand this and dry out way too much... this is why we see all these posts about how much better everyone looked a day after the show... they finally got some water in them!

yeah , to be honest , it does not really matter , if you dry out first and then introduce carbs or if you carb up first and then dry out etc... matter fact is , that , if you are carbing up , there has to be an adequate amount of water and sodium , to store the carbs as glycogen . where the water is coming from (by diet or already floating in your body) doesn't matter either , as long as it is enough .
some people like to be dry first , then carb up , and then they slowly introduce water and sodium . if it works for them , that is great and they should stick to it . i personally experimented quiet a bit , with this topic and found out , that for me it is better the other way around . once you have adequately loaded , your glycogen will be full for up to 3 days . even if you stop drinking water , the water that is stored with the carbs is not going to leave the muscle cell , UNLESS you are forcing it out (which many do , because of the use of certain diuretics and screwing around to drastically with sodium and potassium)

just my 2 cents

wake

 

[kidstuff]

yeah , to be honest , it does not really matter , if you dry out first and then introduce carbs or if you carb up first and then dry out etc... matter fact is , that , if you are carbing up , there has to be an adequate amount of water and sodium , to store the carbs as glycogen . where the water is coming from (by diet or already floating in your body) doesn't matter either , as long as it is enough .
some people like to be dry first , then carb up , and then they slowly introduce water and sodium . if it works for them , that is great and they should stick to it . i personally experimented quiet a bit , with this topic and found out , that for me it is better the other way around . once you have adequately loaded , your glycogen will be full for up to 3 days . even if you stop drinking water , the water that is stored with the carbs is not going to leave the muscle cell , UNLESS you are forcing it out (which many do , because of the use of certain diuretics and screwing around to drastically with sodium and potassium)

just my 2 cents

wake

could you outline what your last week would look like please? water intake, grams of carbs, types of carbs and when eaten.

thanks

 

[bigfatandugly]

yeah, the million dollar question is what to do in the last week. i dont believe there is 'one' fail safe method for achieving your best look on the day of the show. i think it is very much an individual thing. and i still have to find 'mine'.

i think i make it way more difficult than it needs to be. im beginning to believe that if im in shape enough on that day i shouldnt need the few % edge fooling around with complicated carbs up schemes. i think i'll just fill out a little, drop a little water and add in a nice meal of sodium/fat/carbs before prejudge.

so what i plan on doing is just playing it by ear and listening to my body. chances are i won't start my carb up until friday morning this time and use the 40 gram per meal white rice method. i will take my first half of diazide around 8pm prolly. *maybe* i will have a meal high in sodium/fat/carbs before pre-judge, but again i will just listen to my body. if it doesnt feel like eating, i'll leave well enough alone rather than force feed it.

the one thing i do plan on doing this year is to have fluids with evey meal, even if it is just 1/2 cup of water. with the exception of the one before the show- if i look flat still i will not hestitate to drink, otherwise i wont injest water at this time as i want to use this meal to pull sub-q for me. too many people treat water as an enemy. if your dry enough and holding little fat, that water will go a long way to filling you out.

again, im just going to listen to my body i guess. and apply the k.i.s.s forumla.

hirambiff- i went and checked out palumbo's thread like you suggested- alot of good stuff in there.

 

[bigmedic]

New to this board stuff...Anybody out there got any suggestions for a good diet and "show prep" for somebody that has the genes and frame to carry good size. I'm about 265-270 at 5'11. NOT near in great shape but not just Fat either. Really would like to get on track and rip it up over the summer. Just looking for some diet info or a whole diet plan to get me there, I have the training, just need strict guidance on the DIET. Thats 90% of it all in my opinion.. Thanks for anything and stay swoll....

 

[Hiramabiff]

New to this board stuff...Anybody out there got any suggestions for a good diet and "show prep" for somebody that has the genes and frame to carry good size. I'm about 265-270 at 5'11. NOT near in great shape but not just Fat either. Really would like to get on track and rip it up over the summer. Just looking for some diet info or a whole diet plan to get me there, I have the training, just need strict guidance on the DIET. Thats 90% of it all in my opinion.. Thanks for anything and stay swoll....

Bigmedic? 5'11? 265-270? You sure this is not Dave Palumbo himself?...One post and new to this board stuff? Okay....You got me...lol. Come on Dave stop playing...lol .If you are not Dave Palumbo and you really need strict guidance on the diet hit up Dave @ [email protected]. I still think it is Dave himself though.

 

[bigmedic]

Bigmedic? 5'11? 265-270? You sure this is not Dave Palumbo himself?...One post and new to this board stuff? Okay....You got me...lol. Come on Dave stop playing...lol .If you are not Dave Palumbo and you really need strict guidance on the diet hit up Dave @ [email protected]. I still think it is Dave himself though.

Dude thanks for the guess but definitly not Palumbo. Just a guy trying to get in great shape for once. More than glad to accept any good advice. Thanks for the hit back..