Palumbo's Diet

[Rockefeller]

Bottom line! What do you think of it? Work good? Bad? I am hypoglycemic so I am concerned with that as well! Also what if you ran 1 gram a week of test with it?

 

[Uluwatu]

Do a search for Palumbos diet. There are a couple of really long recent threads on this topic.

As for me the diet worked great. I ran it for 14 weeks last spring. Not to compete but just to get back in shape.

 

[espresso]

I have my best results using his diet, I did it last year and I'm 3 weeks into it this year, I'm already leaner than I was last year and still a lot heavier so I'm a big fan.

Today is my re-feed day and I can't wait until dinner :cheeky-s:

 

[w8tlifterty]

Worked wonders for me, but no one can tell you if it will work for you. There are literally hundreds of pages over on md forum of guys singing his praise...Just try it for yourself and see

 

[AWN2004]

It depends on the person. If you are sensitive to carbs then this is a great diet to follow in my opinion. You have to introduce carbs into the diet at some point though and thats the only thing thats going to take some trial and error to figure out. I know in Dave's diet plans he has one meal per weak thats used as a "carb up" to get the glycogen back into your system. Because everyone is so different, you have to really figure out what works for you.

I know my body responded really well to super low carbs and higher fats. I was using a rotational pre-contest diet with typical high and low days at first. Monday through Thursday I was eating higher amounts of carbs with my first three meals followed by Friday through Sunday were my low carb days and higher fats in place of the carbs. After several weeks like this, I noticed feeling better on the lower carbs and higher fats and switched the ratios on my "high" days to be higher in fats and slightly lower in carbs. My high days were only about 150 grams which I lowered even more and then took in more good fats comming from salmon, udo's choice oils, steak, and eggs. After I started doing this, my body changed pretty fast. I was not losing strength and I was staying pretty full. I only wished I had started my diet this way because this is what gave me the most noticable changes.

As you can see it's not a total keto diet but its just what worked for me. I was still eating carbs but they were only from brown rice or oatmeal. Thats it. Looking back at it, I was probably getting just enough carbs to fuel my cardio sessions and training. I wrote everything down so next time I will be able to use that as my blueprint.

 

[Sampson]

I'm about to start doing this diet soon, what I want to know is how do you go about starting the diet? Do you just drop the carbs straight away or do you transition slowly and drop them over a few days/weeks.

 

[inoverdrive]

Where can you find his diet at?

 

[Uluwatu]

Here's a link to palumbos diet

http://forums.musculardevelopment.com/showthread.php?t=7464&highlight=dettwiller

 

[Sampson]

Nice one Savage, I'm looking to start this very soon. I asked because if you add the calories up it comes out to be around 2500kcal, I just thought that it would be a massive drop in calories right off the bat, especially compared to what I have been eating recently.

 

[Krom]

I'm loving his diet so far. I've been on it for the last 6 weeks.

 

[BigIronMike25]

Ive followed DP's keto diet the whole 16weeks for my contest prep...It is by far the best diet i have ever tried....the fats keep you fuller longer and youre not as hungry all day long....the mood swings, low energy, and irritablity arent nearly as bad as a typical cutting diet (bc the insulin levels stay low and stable all day)

I was skeptical at first but now i BELIEVE....lol

good luck fellas

 

[w8tlifterty]

Lilsavage, I tried finding some research on this (glycerol throwing u out of ketosis) and didn't find much... I do know I was running my palumbo diet in addidition to 9 tbls of lba a day and was never thrown out of ketosis

 

[FutureFreak]

Seriously dont worry about getting into ketosis. True ketosis is done with I believe a 70% fat and 25% protein diet. Basically NO INCIDENTAL carbs. The point is, Keep your blood s. and insulin stable and yeild increased fat oxidation. Very simple. I ran diets like this before Palumbo made this popular on the scene in early 07. It definitely works very well and is pretty easy to follow.

 

[bd868484]

Savage, he says in his posts on MD that glycerol will throw you out. Someone else asked the same question

 

[Rockefeller]

Thank you for all the replies! Is it real easy to lose muscle with this type of diet?

 

[loganb_football]

Im not sure if glycerol will throw you out of Ketosis if you are already in....
Once you are are utilizing fat for energy that is. Now since glycerol is neither a fat or a carbohydrate it is converted to one or the other in the body... If you are fat adapted it would seem to me that the body would treat glycerol as a fat. In such as case I dont think it would necessarily throw you out of ketosis.

 

[Rockefeller]

Is it hard to hold on to muscle mass with this diet?

 

[Rockefeller]

No. I have been on this diet for about 6 wks, started at 215lbs and I am now at 208lbs and holding getting leaner though. Kinda annoying cause my goal was to compete as a mw again, but that ain't happening.

Are you doing the basic diet that is posted in this thread?

 

[The_Beast]

Lilsavage, I tried finding some research on this (glycerol throwing u out of ketosis) and didn't find much... I do know I was running my palumbo diet in addidition to 9 tbls of lba a day and was never thrown out of ketosis

Here's something out of ''Muscle Building Nutrition by Will Brink''

The bottom line is that glycerol do not spike insulin, it is not stored as a carb and unless you are in a starvation state it is not transformed into glucose by the body.

The Glycerol Story: is it a carb?
Glycerol (1,2,3 -propanetriol) is a nutrient that has gotten some attention in
the bodybuilding magazines as a supposed “plasma expander” and is
hocked as having some ability to increase the fullness of muscles.
It’s also added to MRP bars for its mild sweet taste and gives the bar good
texture similar to fat. Glycerol is used in the food industry to improve
moisture, palatability and as a sweetener.

Over the past few years, there has been a great deal of confusion over
exactly what glycerol is and what it is not. Is it a carb? A fat? Can it
increase performance? First, let's get to the basis of what glycerol is as it's
defined chemically. Glycerol is an integral component of the triglyceride
molecule. As most people who have taken a basic nutrition or biology
course will tell you, glycerol forms the backbone of the triglyceride
molecule, which is one of several ways the body transfers fat around in the
body.

Most people also know that high triglyceride levels are a risk factor for
heart disease. Does that make glycerol a fat? Not exactly! If you break up a
triglyceride, you will get three free fatty acids and glycerol (hence the
reason it's called the back bone of a triglyceride).

Now that you've liberated glycerol from the clutches of fatty acids, what
does glycerol become? A fat? A carbohydrate? Or maybe it really doesn't fit into any neat category. This is where things have gotten messy and why
there is so much rampant confusion, leading some less than ethical
supplement companies to make wild claims about glycerol.

So what exactly is glycerol you ask? If you go by how chemistry books
define carbohydrates and glycerol, you'll see that fitting glycerol into the
carbohydrate category is not going to happen. I won't bore you with the
details, but you won't find glycerol defined as a carbohydrate in any
biochemistry textbooks (Lehninger, A.L., 1993).

Glycerol is defined as a naturally occurring trivalent alcohol. Similar to
carbohydrates, glycerol oxidation yields 4.32 kcals per gram. So even
though the number of calories in carbohydrates and glycerol are the same,
structurally, they aren't the same. Besides, proteins and carbohydrates have
a similar caloric value also, but they sure as heck are not the same!

So if glycerol is clearly not a carb, what about the people making a big deal
out of its conversion to glucose? Does glycerol act like a carb from its
conversion to glucose (blood sugar)?

The big question is whether or not glycerol contributes to the formation of
glucose, via a process called gluconeogenesis. The basic answer is no! For
example, if you starve yourself for 3-4 days, then glycerol might contribute
a bit to glucose production (about 22% of total glucose production).
But if you don't starve yourself on a regular basis – and no one should if they can avoid it – glycerol contributes much less than 5% of total glucose
production (Baba, H., et al., 1995).

When the body is starved for both calories and carbohydrates, under the
right conditions, it will convert certain non-carbohydrate substrates to
glucose, such as glycerol, certain amino acids, etc., but this is not major
source of carbohydrates (glucose) under normal conditions. Under normal
conditions, like when a person is eating normally (i.e. not starving
themselves) you can consume enough glycerol to fill an elephant, but you
don't get large changes in blood glucose and insulin.

For instance, in a study published in the "European Journal of Applied
Physiology," on six healthy, non-obese men – 32 years of age on average -
during exercise to exhaustion on a cycle ergometer (73% of V02max). The
men either ingested glucose, glycerol or placebo. The ingestion of glucose
(1 gram per kg body weight, equal to 70 grams for a 150 lb person) 45
minutes prior to exercise produced a 50% increase in plasma glucose, as
well as a 3-fold increase in plasma insulin at zero minutes of exercise.
On the other hand, glycerol consumption (1 gram per kg body weight) 45
minutes prior to exercise produced a 340-fold increase in plasma glycerol;
but resting levels of plasma glucose and insulin did not change (Gleeson,
M., et al., 1986).

Is there any use to glycerol in the diet? Possibly. A Dr. Jose Antonio
suggests that substituting glycerol for high-glycemic carbohydrates could minimize the plethora of health problems associated with eating cookies
and cakes and other very high GI foods. As Dr. Antonio points out,
“glycerol has little if any effect on resting plasma glucose and insulin at rest
even after taking whopping doses.”

Is glycerol a legitimate ergogenic aid? Because of glycerol enables you to
retain more fluid, some scientists theorize that taking exogenous glycerol
might help performance. This is based on the fact that if you keep yourself
well-hydrated, then you'll be able to train harder and longer, particularly in
hot environments.

Some studies have found mild improvements in endurance athletes given
glycerol (Wagner, D.R., 1999; Montner, P., et al., 1996.) but studies have
been mixed with some finding no effect. As with all science, there isn't a
unanimous consensus on glycerol's effects. Some sports nutrition
companies sell glycerol to bodybuilders as a “plasma expander” as glycerol
can pull fluids into the vascular system temporarily and may enhance the
pump you feel in the gym or when stepping on stage.

 

[loganb_football]

Here's something out of ''Muscle Building Nutrition by Will Brink''

The bottom line is that glycerol do not spike insulin, it is not stored as a carb and unless you are in a starvation state it is not transformed into glucose by the body.

The Glycerol Story: is it a carb?
Glycerol (1,2,3 -propanetriol) is a nutrient that has gotten some attention in
the bodybuilding magazines as a supposed “plasma expander” and is
hocked as having some ability to increase the fullness of muscles.
It’s also added to MRP bars for its mild sweet taste and gives the bar good
texture similar to fat. Glycerol is used in the food industry to improve
moisture, palatability and as a sweetener.

Over the past few years, there has been a great deal of confusion over
exactly what glycerol is and what it is not. Is it a carb? A fat? Can it
increase performance? First, let's get to the basis of what glycerol is as it's
defined chemically. Glycerol is an integral component of the triglyceride
molecule. As most people who have taken a basic nutrition or biology
course will tell you, glycerol forms the backbone of the triglyceride
molecule, which is one of several ways the body transfers fat around in the
body.

Most people also know that high triglyceride levels are a risk factor for
heart disease. Does that make glycerol a fat? Not exactly! If you break up a
triglyceride, you will get three free fatty acids and glycerol (hence the
reason it's called the back bone of a triglyceride).

Now that you've liberated glycerol from the clutches of fatty acids, what
does glycerol become? A fat? A carbohydrate? Or maybe it really doesn't fit into any neat category. This is where things have gotten messy and why
there is so much rampant confusion, leading some less than ethical
supplement companies to make wild claims about glycerol.

So what exactly is glycerol you ask? If you go by how chemistry books
define carbohydrates and glycerol, you'll see that fitting glycerol into the
carbohydrate category is not going to happen. I won't bore you with the
details, but you won't find glycerol defined as a carbohydrate in any
biochemistry textbooks (Lehninger, A.L., 1993).

Glycerol is defined as a naturally occurring trivalent alcohol. Similar to
carbohydrates, glycerol oxidation yields 4.32 kcals per gram. So even
though the number of calories in carbohydrates and glycerol are the same,
structurally, they aren't the same. Besides, proteins and carbohydrates have
a similar caloric value also, but they sure as heck are not the same!

So if glycerol is clearly not a carb, what about the people making a big deal
out of its conversion to glucose? Does glycerol act like a carb from its
conversion to glucose (blood sugar)?

The big question is whether or not glycerol contributes to the formation of
glucose, via a process called gluconeogenesis. The basic answer is no! For
example, if you starve yourself for 3-4 days, then glycerol might contribute
a bit to glucose production (about 22% of total glucose production).
But if you don't starve yourself on a regular basis – and no one should if they can avoid it – glycerol contributes much less than 5% of total glucose
production (Baba, H., et al., 1995).

When the body is starved for both calories and carbohydrates, under the
right conditions, it will convert certain non-carbohydrate substrates to
glucose, such as glycerol, certain amino acids, etc., but this is not major
source of carbohydrates (glucose) under normal conditions. Under normal
conditions, like when a person is eating normally (i.e. not starving
themselves) you can consume enough glycerol to fill an elephant, but you
don't get large changes in blood glucose and insulin.

For instance, in a study published in the "European Journal of Applied
Physiology," on six healthy, non-obese men – 32 years of age on average -
during exercise to exhaustion on a cycle ergometer (73% of V02max). The
men either ingested glucose, glycerol or placebo. The ingestion of glucose
(1 gram per kg body weight, equal to 70 grams for a 150 lb person) 45
minutes prior to exercise produced a 50% increase in plasma glucose, as
well as a 3-fold increase in plasma insulin at zero minutes of exercise.
On the other hand, glycerol consumption (1 gram per kg body weight) 45
minutes prior to exercise produced a 340-fold increase in plasma glycerol;
but resting levels of plasma glucose and insulin did not change (Gleeson,
M., et al., 1986).

Is there any use to glycerol in the diet? Possibly. A Dr. Jose Antonio
suggests that substituting glycerol for high-glycemic carbohydrates could minimize the plethora of health problems associated with eating cookies
and cakes and other very high GI foods. As Dr. Antonio points out,
“glycerol has little if any effect on resting plasma glucose and insulin at rest
even after taking whopping doses.”

Is glycerol a legitimate ergogenic aid? Because of glycerol enables you to
retain more fluid, some scientists theorize that taking exogenous glycerol
might help performance. This is based on the fact that if you keep yourself
well-hydrated, then you'll be able to train harder and longer, particularly in
hot environments.

Some studies have found mild improvements in endurance athletes given
glycerol (Wagner, D.R., 1999; Montner, P., et al., 1996.) but studies have
been mixed with some finding no effect. As with all science, there isn't a
unanimous consensus on glycerol's effects. Some sports nutrition
companies sell glycerol to bodybuilders as a “plasma expander” as glycerol
can pull fluids into the vascular system temporarily and may enhance the
pump you feel in the gym or when stepping on stage.

Good post bro, it goes back to what I was kinda saying earlier. I was reading some interesting stuff that lyle Mcdonald had wrote, and he said that there is a chance that the body may use glycerol as glucose. But if your fat adapted why would your body want to even try and convert that to glucose?