Dave Palumbo Contest/Cut Diet

[B-natural]

Trav, I followed a 3lo/1hi protocol, and used my 1 high day to allow for leptin regulation and glycogen refeed if needed (probably more important further along in diet).

I did actually use some WMS PWO as well, I stuck with 35g.
I also had some carbs at breakfast at well.

The other carbs were from green veggies, nuts, natty peanut butter.

As far as insulin modulation, I basically mean providing enough nutrients for the body to remain in a balanced state, and not allowing the body to over secrete insulin at the wrong times. I started with about .5g of carbs/lb on my low carb days, 1.5g protein/lb, and filled in healthy fats with the remaining calories depending on what I was alloted for the day. I also went 20% above my caloric intake for my 1 hi day as leptin levels are said to need 20%-50% more calories to aid in its regulation (this depends of course on length of refeed/carb-up). I mainly stuck with moderate glycemic carbs on this day as well. It worked quite well for me over the past 3 weeks, but I decided to change things up a bit because I just started XFactor.

[Right Hook]

Originally Posted by B-natural

Trav, I followed a 3lo/1hi protocol, and used my 1 high day to allow for leptin regulation and glycogen refeed if needed (probably more important further along in diet).

I did actually use some WMS PWO as well, I stuck with 35g.
I also had some carbs at breakfast at well.

The other carbs were from green veggies, nuts, natty peanut butter.

As far as insulin modulation, I basically mean providing enough nutrients for the body to remain in a balanced state, and not allowing the body to over secrete insulin at the wrong times. I started with about .5g of carbs/lb on my low carb days, 1.5g protein/lb, and filled in healthy fats with the remaining calories depending on what I was alloted for the day. I also went 20% above my caloric intake for my 1 hi day as leptin levels are said to need 20%-50% more calories to aid in its regulation (this depends of course on length of refeed/carb-up). I mainly stuck with moderate glycemic carbs on this day as well. It worked quite well for me over the past 3 weeks, but I decided to change things up a bit because I just started XFactor.

Interesting, I've never really done the carb cycle approach however I see its benefits. In the past bulks have always been about getting as many cals as possible which often resulted in messy (fat) results.

I'll have to hit you up some time on what type of training you overlapped with the 3lo/1hi protocol as I would think it matters.

I need to read more on leptin...

[B-natural]

Trav check pm's

[Beejis60]

Originally Posted by NateWA

I like a lot of palumbos suggestions but I find I really cant build mass at all without carbs cause my body just ends up eating a lot of muscle. He says that you can build mass without them but Other than that part I agree with most of what he says

I haven't had problems building mass without carbs; my "normal" diet consists of approx 40g carbs per day not including fiber.

[B-natural]

Originally Posted by Beejis60

I haven't had problems building mass without carbs; my "normal" diet consists of approx 40g carbs per day not including fiber.

Everyone responds different to carbs. I noticed that with higher fats, I have stomach irritation and diarrhea (lil too honest, but true) and with higher carbs I fill out, but my stomach smoothes over as well. I am slowly finding a happy medium between high protein/mod carbs/mod fats, probably a 40/35/25 ratio or 40/30/30 <- P/C/F

[olympiabound2011]

So you have a cheat meal each week. What does that entail? Is it a complex carb meal or like the day of the show burger and fries?

[Right Hook]

Originally Posted by olympiabound2011

So you have a cheat meal each week. What does that entail? Is it a complex carb meal or like the day of the show burger and fries?

It really doesnt matter. Burger and fries would be fine. He really doesnt have a lot of restrictions on it from what I remember.