Training your body and adding to your muscle mass requires a lot of physical effort and many hours at the gym, but effort alone won’t get you anywhere, there’s no point in exercising if you aren’t providing your body with nutrition and energy through a well thought out diet. The Dave Palumbo diet does just that, Dave is an avid body builder who has made a name for himself for coming in the top ten of almost every bodybuilding championship that he has entered in since the age of 22 years. The secret behind his impressive physique is his diet plan that floods the body with high amounts of protein and forces the body to burn its fat reserves to get the energy that it needs when you work out.
The diet core is made of ingesting high amounts of protein, a moderate amount of fat and a small amount of carbohydrates, ingesting 1 to 1.5g of protein per 1 pound of body weight every day and up to 0.5g of fat per meal. This plan doesn’t include any direct source of carbohydrates except for a single cheat meal that is meant to be eaten on a weekly basis in a regular manner, meaning that the cheat meal must be eaten on the same day on a weekly basis. The cheat meal should provide around 400g or more since it’s supposed to help the body replenish its glycogen, resulting in swelled muscles that increase significantly in size.
The diet plan works by starving the body of carbs and glucose, this forces the body to go into a state of ketosis, in this state the body only burns fat to obtain energy, sparing muscles from being burned and as a result, reducing the amount of time it takes to make gains. The weekly cheat meal floods the body with glucose that reaches the muscles in the form of glycogen that helps them grow quite noticeably.
The diet recommends fish, chicken, lean red meat, whey protein shakes and whole eggs as a primary source of protein, while fat should be obtained from sources that contain essential fatty acids like Omega 6 and Omega 3. You can get the fat that you need from mackerel, nuts, extra virgin olive oil and more, natural peanut butter containing only peanuts and salt is recommended as an excellent source of protein and healthy fat.
The meal plan for following this routine consists of 6 meals per day, starting off with a simple meal of 5 whole eggs, the second meal should be composed of a whey protein shake and 1.5 table spoons of peanut butter. For the third meal, 8 ounces of chicken along with half a cup of either walnuts or almonds should suffice, the fourth meal will be the same as meal two; a whey protein shake and 1.5 table spoons of peanut butter. The fifth meal should be centered on something like salmon, swordfish or red meat with salad, food items that include fatty proteins, and finally, the sixth meal will consist of another round of whey protein shake and 1.5 tablespoons of peanut butter.
Overall, this routine focuses on making the body rely entirely on its fat reserves for energy, this minimizes muscle breakdown and helps get rid of fat more easily as well, and a weekly cheat meal serves as a source of carbs that swells muscles and adds to their mass. It should be noted that the cheat meal can consist of anything, as long as it doesn’t have too many fats as eating carbs and fats together results in fat being stored.
This diet plan won’t come cheap and will require a decent amount of dedication and discipline to follow, but it has been proven to work, after all, Dave himself got to where he is now by relying on this schedule. Don’t forget to focus on your goals and keep yourself motivated, following this routine for only a month should give you a much-needed boost and make your gains more noticeable to yourself and to those around you.
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