December is coming to an end, which means it's time to end my bulking diet. I started gaining weight, from 140lbs, on Thanksgivings in '08. It's roughly been 13 months, and since then, i gained 61lbs. Starting January, i'll be cutting weight; in hopes of reaching 6-8% body fat. To do so, i'm using a variation of the Palumbo diet. This diet, devised by Dave Palumbo is a variation of a keto diet. It's a high protein/ moderate fat/ low carb diet, which i have used before with success.
Starting Jan 1. the diet follows:
Meal #1: 4 omega-3 eggs, 4oz of turkey breast- 18.5g fat/ 4g carbs/ 48g protein.
Meal #2: 2 scoops of ON whey isolate, 1tbsp macadamia nut oil: 16g fat/ 4g carbs/ 48g protein.
Meal#3 : 2 scoops of Nectar whey isolate, 1.5tbsp of peanut butter: 11.25gfat/ 5.25carbs/ 54.7g pro.
Meal #4: 8oz chicken breast, 1.5 servings of almond. 24g fat/9g carbs/ 59g protein.
Meal #5: 7oz salmon, 1oz turkey 1 cup spinach, 1tbsp macadamia nut oil: 34g fat, 0c, 43g protein.
Meal #6: 2 scoops of Nectar whey isolate, 1 tbsp of peanut butter 11.25g fat/5.25carbs/ 54.7g pro.
Total: 115g fat
Supplements: 4caps of fish oil
Fiber 2x a day
Thursday: shoulders and chest
Cardio: Low intensity--30mins 3 times a week. Increase when i plateau.