Decided against the Palumbo diet.

[chiplin]

Hey guys, I'm trying to cut from roughly 12-13% bf to 7-8% in about 5 months. This goal is easily attainable, and I was recommended the Palumbo diet to try, but it just seems way too extreme for such a simple goal for an amateur. This is the workout I'll be doing until it's time for my trip to Mexico. I love the concept of the high protein as it's obviously a need for mass maintenance, but it just seems like it's designed for extreme bodybuilders looking to get down to 3-4% for contest.

Mon - Back, Chest, Abs
Wed - Quads, Hams, Calves
Fri - Shoulders, Bi's, Tri's, Forearms
Cardio 6 days/week

Monday:
Deadlift x 4 (2 working)
Pulldown x 4 (2 w)
Seated Row x 3 (2 w)
Incline Dumbbell Press x 5 (3 w)
Flat Dumbbell Press x 4 (3 w)
Bench Press x 4 (3 w)
Jackknife x 2
Swiss Ball Crunch x 2

Wednesday:
Squat x 6 (4 w)
Leg Press x 3 (2 w)
Lunges (once or twice a month) x 2 (2 w)
Hamstring Curl x 5 (4 w)
Standing Calf Raise x 4 (3 w)


Friday:
Standing Military Press x 4 (2 w)
Rear Delt Flye x 3 (2 w)
Side Laterals x 3 (2 w)
Incline Dumbbell Curl x 4 (2 w)
Standing Barbell Curl x 2 (2 w)
Close Grip Bench x 4 (2 w)
Decline EZ Bar Extension x 3 (2 w)
Hammer Curls x 1 (1 w)

*** I WILL ALSO BE TAKING THERMALEAN (EPHEDRINE)

What diet template would you recommend ? Keep in mind I want to reserve as much muscle mass as possible, but I want to be nice and lean/ripped for my trip.

[chiplin]

and how many calories should I be taking in daily for a cut like this ?

I'm 5'9, 190.

[Praetorian]

The keto diet specifically the DP keto diet can be used successfully by BB as well as regular people who just want to drop some fat...it works equally well and is actually much easier than your standard low carb low fat diet.
There is nothing extreme about ketosis...it is a natural state the body enters when glycogen is not found in sufficient supply.
P

[daande]

The keto diet specifically the DP keto diet can be used successfully by BB as well as regular people who just want to drop some fat...it works equally well and is actually much easier than your standard low carb low fat diet.
There is nothing extreme about ketosis...it is a natural state the body enters when glycogen is not found in sufficient supply.
P

Couldn't have said it better.

[L3]

Couldn't have said it better.

no...no you couldn't have.

[chiplin]

Okay, well it just seems much too disciplined for an amateur like me that has 5 months to cut 5% bf and being lean. What else would you recommend ?

[natenator]

Okay, well it just seems much too disciplined for an amateur like me that has 5 months to cut 5% bf and being lean. What else would you recommend ?

lol. how else do you think you get to 5% BF without an extreme level of discipline??

hahaha jokes

[tiramisu]

5% and undisciplined. This is going to be interesting. If you can figure out how to achieve that level of bodyfat on a see-food diet you will have accomplished a miracle performed by no other.

[steve_d]

he meant to lose 5% of his bodyfat. If you want to get down to about 8% bodyfat, it shouldn't be that hard. Anything below 8 is where it starts getting hard for me that is. You want to lose 5% of your bodyfat, you weigh 190, so we're only talking about 10 pounds of fat to lose in 5 months. Take it slow, you're looking at 0.5 pounds per week, so basically just slightly below what you need to maintain.


I am not sure what you're after though in terms of a template. Just eat about 2500 clean calories a day for a while, and see what happens. Make sure protein is adequate. Shouldn't be any more comlicated than that.

[Ritch]

What`s so hard about the keto? Please guys, stop making it sound so friggin easy. The adaptation phase is bad enough as it is, then you`re in the clear for a while, then you gotta have days where you have no fat for given periods of time, then the time after where you have to slowly introduce carbs back in or you get all ****ed up.

Keto is not needed for his goal, and he`s making the right decision not to do it.