Thread: dave palumbo mass gain diet

uve probably all heard/seen his cutting diet well here are his views on how to bulk up without fat!

Whether it occurs while appearing at various bodybuilding contests around the country, or by daily email, or by personal cell phone inquisition, I am constantly accosted by the same question: How do I get HUGE? I have finally decided to put together the most definitive mass-gaining program available anywhere in the world. I can guarantee that if you follow the simple tenets that I will lay out before you in the next several paragraphs, you will find that your muscle-growing abilities will prosper.

FOOD INTAKE:

When attempting to gain mass, the most common pitfall confronted by most bodybuilders is that they simply do not consume enough protein. If you ask them if they eat enough, they all invariable reply,

"You wouldn't believe how much I eat!"

My response to that statement is,

"You've never seen me eat, have you?"

At that point, the inquisitor invariably starts getting nervous (as if they have finally come to grips with the fact that they're outgunned). My next inquiring question is,

"How much protein do you eat per day?"

to which most people answer,

"I'm not sure, but it's a lot!"

They aren't sure how much protein they eat, but they're sure that they eat a lot-now there's a real logician! Once I've reached this point in the "interview" process (as I like to call it), I realize what I am dealing with and I stop asking stupid questions that I definitely know the answers to. Instead, I help these individuals to construct a mass-gaining diet that will fit their particular needs (Remember: The main goal is to gain lean muscle mass while minimizing fat gains).

Another very important tenet of gaining mass is that, while frequent protein consumption is important, over-consumption of protein can also be detrimental to muscle gains. Because your body can only process so much protein at one sitting (this amount varies from individual to individual), consuming too much protein taxes the liver and kidneys (since these organs need to metabolize, detoxify, and excrete the extra protein) and this invariably stunts the body's ability to synthesize new muscle. Remember, we don't want to draw valuable energy needed for protein synthesis to help and aid the digestion and detoxification of excess protein.

Back in the early 90's, bodybuilders (myself included) were consuming 500-600g of protein per day in an effort to increase muscle gains. What we discovered in the last 5-10 years is that we were wasting most of this protein and causing our bodies to have to work extra hard to break it all down. Meanwhile, bodybuilders were greatly deprived of essential fats such as linoleic acid (omega-6 fats) and alpha linolenic acid (omega-3 fats), cholesterol-fats (from egg yolks and red meat) for steroidal hormone synthesis, and monounsaturated fats (such as olive oil and macadamia nut oil) for muscle cell membrane repair. What we were essentially doing back then was consuming huge amounts of protein and getting our fatty acid requirements indirectly by way of all the protein we ate (all animal protein sources also contain fat). The problem was that we were only getting animal fat protein. This still left us in a fat-deprived state. If you fail to consume essential fats in your diet (just as if you fail to eat enough protein), the end result will be stifled muscle gains (if on a bulking cycle) or reduced fat losses (if on a diet).

TAKE HOME MESSAGE: The body does not like to be deprived of protein or fat-- both are essential nutrients for optimum lean muscle gains. On the other hand, carbohydrates (of which I have not even mentioned once) are completely unessential nutrients. If, as bodybuilders or regular sedentary individuals, we were never to consume another gram of carbohydrates, our bodies would continue to grow muscle and metabolize fat without a single hesitation (and most of us would find that we got much leaner, as well). If some of you think I have a secret weapon in my arsenal of muscle-building, fat-burning, techniques, you're correct. It's called KNOWLEDGE!

To reiterate, carbohydrates are not considered essential nutrients in the muscle-building process; however, they are a very necessary source of energy when in a mass-gaining stage since we do not want to use all the essential muscle-building fat to fuel our workouts. When in a gaining stage, then, carbohydrates are a great energy source to preserve the dietary protein and fat for muscle-building purposes. While in a dieting stage; however, fat becomes a much more desirable energy source since it suppresses insulin release (carbs stimulate insulin release), it helps the body to maintain energy levels while on a reduced calorie diet (carbohydrates being the reduced calories), it provides essential fatty acids to the body which prevents protective "preservation" modes from occurring (whereby fat mobilization is halted), and it helps to stabilize blood sugar levels (reducing food cravings and increasing satiety).

**Sandwich the pre and post-workout shake around your workout (wherever that may fall)

***you can have unlimited vegetables with your meals



MEAL 1:
6 whole eggs (buy the OMEGA-3 EGGS they sell in the supermarket) with 1 cup of Oatmeal (cooked)

MEAL 2: (pre-workout)
SHAKE: 55g Whey Protein** with 40g Waxy Maize*** (high molecular weight carbohydrate) with 1 tablespoon of Macadamia Nut Oil

GYM: WEIGHT TRAINING


MEAL 3: (post-workout)
SHAKE: 55g Whey Protein** with 50g Waxy Maize*** (high molecular weight carbohydrate).


MEAL 4:
“LEAN PROTEIN MEAL” 8oz (cooked) of chicken (or turkey or lean fish or shrimp)-- with ½ cup cashew nuts (or almonds or walnuts) with 1 cup (cooked) RICE (brown)

MEAL 5:
“FATTY PROTEIN MEAL” 8oz (cooked) of red meat (or salmon or swordfish) with a salad with 2 tablespoon of olive oil (or macadamia nut oil) and vinegar with 1 baked potato and/or yam

MEAL 6: Repeat One of Above

MEAL 7: 5 whole eggs


+++++ All meals are interchangeable. You can substitute one for another.

*** Cook your eggs in MACADAMIA NUT OIL and add a tablespoon to all your chicken fish, meats--

***ONCE or TWICE A WEEK, HAVE A CHEAT MEAL (make it the last meal of the day)
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good read mate, his cutting diet works wonders i bet that one gives u proper results as well.. time will come to try it out..;D

50g Waxy Maize*** (high molecular weight carbohydrate).
I know this may sound stupid but what is that, is it a drink like waxy vol or just a meal?
Thanks

Waxy Maize Starch (WMS) is a complex, long-chain, super-high molecular weight, sugar and lactose free carbohydrate.

Many athletes feel WMS restores glycogen levels faster than dextrose, thus super-hydrating the muscle cells in record time. Taken immediately post workout as an insulin-boosting carbohydrate source, it is recommended to be taken along with a fast acting whey isolate or whey hydrolysate and other eugenic aids, such as creatine, glutamine and leucine.

In more detail

WMS has a much higher molecular weight than dextrose and maltodextrin so therefore passes through the stomach much faster, thus eliminating the risk of stomach discomfort; so there is no stomach cramping and no bloated feeling. Since WMS is absorbed so rapidly it can easily be consumed directly before or even during workouts without upsetting your stomach!

WMS acts like a pump, pulling the nutrients along with water into the muscle and at the correct speed and osmolality for your body to fully utilise.

WMS is soluble in water, mixes best with a shaker but can also be shaken and consumed immediately. It has a neutral taste and is an excellent addition to a formula or consumed on its own.

Waxy Maize Starch has a high percentage of Amylopectin (95-99%) and a low percentage of Amylose (1-5%). Amylopectin molecules are larger, heavier and easier for the stomach to digest. Therefore, foods that have little Amylose and lots of Amylopectin will be more rapidly digested and absorbed.

Thanks for the info, much appreciated
just a quick question, where can i get it from? is on the site
Thanks

i think monster sell something called vitargo which is a waxy maize starch im not 100% sure though

have you used this programe before? what did you use
Thanks

i havent use this program no, but ive used his cutting diet with great success, im going to try this out though once the comp has finished

Ok thanks, u know his cutting diet how do you eat your eggs, because i cant eat so many eggs in one go? can i scramble them? and is there that much difference between ordinary eggs and the omega 3 ones?
Cheers mate

SHAKE: 55g Whey Protein** with 50g Waxy Maize
I only weigh 135lb, should i consume this amount of protein and wms, or reduce it a little? if so how much would you recomend?
Thanks