Palumbo-Style Ketogenic versus Carb Rotation Diet

thanks for the reply!

jskrabac did you have to use a lot of protein powder to hit your daily requirement of protein intake? I was doing some calculation and at 60%P, eating whole food alone would not be too cost efficient.

[quote]shffl wrote:
jskrabac did you have to use a lot of protein powder to hit your daily requirement of protein intake? I was doing some calculation and at 60%P, eating whole food alone would not be too cost efficient. [/quote]

Not too bad when you buy in bulk. When you’re eating so low calorie, you’re most often gonna choose chicken or beef over whey, because powder just isn’t satiating.

I read the diet and was surprised at how low the calories were. For a 200 lb male he recommends 310 g protein and 102 g fat = 2,158 calories. I would be worried about dropping weight too quick and sacrificing muscle. Thoughts on this?

[quote]super saiyan wrote:
I read the diet and was surprised at how low the calories were. For a 200 lb male he recommends 310 g protein and 102 g fat = 2,158 calories. I would be worried about dropping weight too quick and sacrificing muscle. Thoughts on this?[/quote]

Don’t start zero carb, work down to it based on progress but don’t add in the weekly cheat until its actually needed. That’s what I’d do

[quote]super saiyan wrote:
I read the diet and was surprised at how low the calories were. For a 200 lb male he recommends 310 g protein and 102 g fat = 2,158 calories. I would be worried about dropping weight too quick and sacrificing muscle. Thoughts on this?[/quote]

I’m not sure if Palumbo counts “incidental nutrients” (eg, protein in carb based foods, fat in lean protein based foods), so the calories might be higher. Anyway, you can raise the caloric intake if you’re losing too quickly. Nothing is set in stone because a coach says something in an article and a coach has to write very generally for a public audience.

[quote]BrickHead wrote:

[quote]super saiyan wrote:
I read the diet and was surprised at how low the calories were. For a 200 lb male he recommends 310 g protein and 102 g fat = 2,158 calories. I would be worried about dropping weight too quick and sacrificing muscle. Thoughts on this?[/quote]

I’m not sure if Palumbo counts “incidental nutrients” (eg, protein in carb based foods, fat in lean protein based foods), so the calories might be higher. Anyway, you can raise the caloric intake if you’re losing too quickly. Nothing is set in stone because a coach says something in an article and a coach has to write very generally for a public audience. [/quote]

if palumbo is anything like shelby, incidental nutrients are not counted

[quote]super saiyan wrote:
I read the diet and was surprised at how low the calories were. For a 200 lb male he recommends 310 g protein and 102 g fat = 2,158 calories. I would be worried about dropping weight too quick and sacrificing muscle. Thoughts on this?[/quote]

That’s my initial thought too. I decided to go with my current caloric intake and use 60/30/10 instead. The 1.5x for protein and .5x for fat gave caloric intake way too low for me to even attempt.

[quote]GrindOverMatter wrote:

[quote]BrickHead wrote:

[quote]super saiyan wrote:
I read the diet and was surprised at how low the calories were. For a 200 lb male he recommends 310 g protein and 102 g fat = 2,158 calories. I would be worried about dropping weight too quick and sacrificing muscle. Thoughts on this?[/quote]

I’m not sure if Palumbo counts “incidental nutrients” (eg, protein in carb based foods, fat in lean protein based foods), so the calories might be higher. Anyway, you can raise the caloric intake if you’re losing too quickly. Nothing is set in stone because a coach says something in an article and a coach has to write very generally for a public audience. [/quote]

if palumbo is anything like shelby, incidental nutrients are not counted[/quote]

Yeah. I’m doing that now too. Counting incidental nutrients made writing an initial diet and the adjustments when needed absolute drudgery!

[quote]BrickHead wrote:

[quote]GrindOverMatter wrote:

[quote]BrickHead wrote:

[quote]super saiyan wrote:
I read the diet and was surprised at how low the calories were. For a 200 lb male he recommends 310 g protein and 102 g fat = 2,158 calories. I would be worried about dropping weight too quick and sacrificing muscle. Thoughts on this?[/quote]

I’m not sure if Palumbo counts “incidental nutrients” (eg, protein in carb based foods, fat in lean protein based foods), so the calories might be higher. Anyway, you can raise the caloric intake if you’re losing too quickly. Nothing is set in stone because a coach says something in an article and a coach has to write very generally for a public audience. [/quote]

if palumbo is anything like shelby, incidental nutrients are not counted[/quote]

Yeah. I’m doing that now too. Counting incidental nutrients made writing an initial diet and the adjustments when needed absolute drudgery![/quote]

I’ll never do it any other way. I tried counting everything for an entire week; have never been so stressed in my life and had to give up.

[quote]super saiyan wrote:
I read the diet and was surprised at how low the calories were. For a 200 lb male he recommends 310 g protein and 102 g fat = 2,158 calories. I would be worried about dropping weight too quick and sacrificing muscle. Thoughts on this?[/quote]

It is pretty damned difficult to lose muscle when pro is kept that high, if you don’t sacrifice any intensity in the gym. For reference, my finishing daily macros with shelby at 175 bodyweight were 250/0/75, and I’ve documented my photos at least once a week. I’m pretty sure I didn’t lose much if any muscle during the prep.

[quote]jskrabac wrote:

[quote]super saiyan wrote:
I read the diet and was surprised at how low the calories were. For a 200 lb male he recommends 310 g protein and 102 g fat = 2,158 calories. I would be worried about dropping weight too quick and sacrificing muscle. Thoughts on this?[/quote]

It is pretty damned difficult to lose muscle when pro is kept that high, if you don’t sacrifice any intensity in the gym. For reference, my finishing daily macros with shelby at 175 bodyweight were 250/0/75, and I’ve documented my photos at least once a week. I’m pretty sure I didn’t lose much if any muscle during the prep. [/quote]

How long did you stay at zero carb?

At one point you said you felt you were stalling out. What changes did you make to get out of that rut?

[quote]super saiyan wrote:

[quote]jskrabac wrote:

[quote]super saiyan wrote:
I read the diet and was surprised at how low the calories were. For a 200 lb male he recommends 310 g protein and 102 g fat = 2,158 calories. I would be worried about dropping weight too quick and sacrificing muscle. Thoughts on this?[/quote]

It is pretty damned difficult to lose muscle when pro is kept that high, if you don’t sacrifice any intensity in the gym. For reference, my finishing daily macros with shelby at 175 bodyweight were 250/0/75, and I’ve documented my photos at least once a week. I’m pretty sure I didn’t lose much if any muscle during the prep. [/quote]

How long did you stay at zero carb?

At one point you said you felt you were stalling out. What changes did you make to get out of that rut?[/quote]

Turns out I was in fact losing fat, just holding on to too much water.

I followed the anabolic diet for 3-4 months straight and went down from 220 to about 195 or so. At the end I didn’t even look like I lifted because of all the muscle I lost.

[quote]jskrabac wrote:

[quote]BrickHead wrote:

[quote]GrindOverMatter wrote:

[quote]BrickHead wrote:

[quote]super saiyan wrote:
I read the diet and was surprised at how low the calories were. For a 200 lb male he recommends 310 g protein and 102 g fat = 2,158 calories. I would be worried about dropping weight too quick and sacrificing muscle. Thoughts on this?[/quote]

I’m not sure if Palumbo counts “incidental nutrients” (eg, protein in carb based foods, fat in lean protein based foods), so the calories might be higher. Anyway, you can raise the caloric intake if you’re losing too quickly. Nothing is set in stone because a coach says something in an article and a coach has to write very generally for a public audience. [/quote]

if palumbo is anything like shelby, incidental nutrients are not counted[/quote]

Yeah. I’m doing that now too. Counting incidental nutrients made writing an initial diet and the adjustments when needed absolute drudgery![/quote]

I’ll never do it any other way. I tried counting everything for an entire week; have never been so stressed in my life and had to give up. [/quote]

Were you guys writing it out by hand? If you plug it into a online log (fitday) everything is done for you.

[quote]jskrabac wrote:

[quote]BrickHead wrote:

[quote]GrindOverMatter wrote:

[quote]BrickHead wrote:

[quote]super saiyan wrote:
I read the diet and was surprised at how low the calories were. For a 200 lb male he recommends 310 g protein and 102 g fat = 2,158 calories. I would be worried about dropping weight too quick and sacrificing muscle. Thoughts on this?[/quote]

I’m not sure if Palumbo counts “incidental nutrients” (eg, protein in carb based foods, fat in lean protein based foods), so the calories might be higher. Anyway, you can raise the caloric intake if you’re losing too quickly. Nothing is set in stone because a coach says something in an article and a coach has to write very generally for a public audience. [/quote]

if palumbo is anything like shelby, incidental nutrients are not counted[/quote]

Yeah. I’m doing that now too. Counting incidental nutrients made writing an initial diet and the adjustments when needed absolute drudgery![/quote]

I’ll never do it any other way. I tried counting everything for an entire week; have never been so stressed in my life and had to give up. [/quote]

Were you guys writing it out by hand? If you plug it into a online log (fitday) everything is done for you.

[quote]xXSeraphimXx wrote:

[quote]jskrabac wrote:

[quote]BrickHead wrote:

[quote]GrindOverMatter wrote:

[quote]BrickHead wrote:

[quote]super saiyan wrote:
I read the diet and was surprised at how low the calories were. For a 200 lb male he recommends 310 g protein and 102 g fat = 2,158 calories. I would be worried about dropping weight too quick and sacrificing muscle. Thoughts on this?[/quote]

I’m not sure if Palumbo counts “incidental nutrients” (eg, protein in carb based foods, fat in lean protein based foods), so the calories might be higher. Anyway, you can raise the caloric intake if you’re losing too quickly. Nothing is set in stone because a coach says something in an article and a coach has to write very generally for a public audience. [/quote]

if palumbo is anything like shelby, incidental nutrients are not counted[/quote]

Yeah. I’m doing that now too. Counting incidental nutrients made writing an initial diet and the adjustments when needed absolute drudgery![/quote]

I’ll never do it any other way. I tried counting everything for an entire week; have never been so stressed in my life and had to give up. [/quote]

Were you guys writing it out by hand? If you plug it into a online log (fitday) everything is done for you.
[/quote]

It’s not the actual counting that’s stressful, it’s hitting the exact same macros everyday while maintaining a variety of food intake.

[quote]myself1992 wrote:
I followed the anabolic diet for 3-4 months straight and went down from 220 to about 195 or so. At the end I didn’t even look like I lifted because of all the muscle I lost.[/quote]

Muscle lost during a diet is over-rated. Many are suprised at the amount of LBM they don’t have when they reach a lean state.

[quote]BlueCollarTr8n wrote:

[quote]myself1992 wrote:
I followed the anabolic diet for 3-4 months straight and went down from 220 to about 195 or so. At the end I didn’t even look like I lifted because of all the muscle I lost.[/quote]

Muscle lost during a diet is over-rated. Many are suprised at the amount of LBM they don’t have when they reach a lean state.[/quote]

And the low carbs would make one look very flat and unimpressive, correct? I would think a huge carb load post-AD would make you balloon up.

I looked into the Palumbo keto diet a bit over a year ago and was turned off by it. It is not a standalone diet, iirc, but part of a diet/drug/training protocol he developed. In my opinion, nutritionally supporting the drug regimen is the purpose for what is essentially a high protein diet. I’m not even convinced it’s actually ketogenic.

I found a moderate protein, high fat, low carb diet to be much better for myself.