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Pic of Nomak666

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Nomak666

New member
Started palumbos keto diet on august 24th, high carb refeed every sunday on my second to last meal, so a total of 5 weeks so far. heres some pics, pictures were taken today before my refeed today.

Photo4.jpg

Photo7.jpg

Photo6.jpg



i wanna make sure i have the cutting and dieting stage down pack, before i bulk up for this winter. tell me what you think, no back pics yet, i have some nice definition in my back and its pretty symetrical, but i cant get the pose down right and its hard for me to take the pic. ill try though, it usually get 1 good back pic out of every 8-10, lol
 
lookin good bro .. any before pics? how do u rate the diet
 
hurricane said:
lookin good bro .. any before pics? how do u rate the diet
Click to expand...

I have them on one of the website that i upload all my pics to. i just cant remember which one. im sure ill find it. i had a few on my old desktop but i got a macbook pro and threw out the old computer without sending the pics over. but ill make sure to take alot of pictures when i bulk up this winter. i wanna do that "get ready for summer" contest that needto and the gang sponsored and made a nice competition out of it. hope they do it again in 2010.
 
heres a pic of me 2 years ago. weight was 149-151. working out 3 days a week, 20 minutes of am cardio 3-4 times a week. no diet, still eating mcdonalds and drinking, at this point i was eating 2-3 meals per day.


S3010011.jpg
 
hurricane said:
lookin good bro .. any before pics? how do u rate the diet
Click to expand...

The diet is actually very simple. Its easy to follow and easy to prep food for the day. Theres different meals you can use if you preffer more chicken or more eggs. i stick with 2 egg meals, 2 shake and pb meals, and 2 lean meat meals. i tried carb cycling 3 low, 1 high but my mood was up and down all the time and i would be in a pissed off mood 90% of the time. also cooking ever few hours was annoying. i actually really like the palumbo keto type diet, and would recommend it to anyone who wants to drop fat, and the weekly cheat meal/ refeed meal is awesome and kicks my metabloism back to high speed a day or 2 later.
 
Awesome bro.

You look great. Bad ass tat too. How long do you plan to continue dieting? What is your diet plan when comming off of the Palumbo diet? I plan on using it the spring.
 
SouthernLord said:
Awesome bro.

You look great. Bad ass tat too. How long do you plan to continue dieting? What is your diet plan when comming off of the Palumbo diet? I plan on using it the spring.
Click to expand...

Thanks bro. Alot of hours into the tat. I going to continue on the diet for another 7 weeks. After that, im going to add 1 cup of oats to my first meal, and add 1 1/2-2 cups of brown rice to my post workout meal, from there, i will try to add a few pounds while staying under 10% bodyfat.
 
hey bro. ill give you some big Karma if you shoot me a stencil/pic of that half sleeve. I'd like to do something similar
 
Nomak666 said:
Started palumbos keto diet on august 24th, high carb refeed every sunday on my second to last meal, so a total of 5 weeks so far. heres some pics, pictures were taken today before my refeed today.

http://i264.photobucket.com/albums/ii176/relentless666/Photo4.jpg
http://i264.photobucket.com/albums/ii176/relentless666/Photo7.jpg
http://i264.photobucket.com/albums/ii176/relentless666/Photo6.jpg


i wanna make sure i have the cutting and dieting stage down pack, before i bulk up for this winter. tell me what you think, no back pics yet, i have some nice definition in my back and its pretty symetrical, but i cant get the pose down right and its hard for me to take the pic. ill try though, it usually get 1 good back pic out of every 8-10, lol
Click to expand...

Wow, you look so different from 2 years ago! good job. Also... nice undies:qt:
 
ExtraMile said:
sick wheels bro! and forearms man Iv always wanted vascular forearms like that even before I was lifting weights!
Click to expand...

i told you bro, the veins on the forearms are all in the diet. i havent done wrist curls for 2 years. biceps curls and back exercises hit them very hard. the forearms eventually gotta catch up to the arms.

also, for some reason, i hate training legs, but i never miss a leg workout, i save it for the last workout of the week and i always train them the hardest. i got sick of people calling me top heavy(huge upper body, chicken legs).
 
Alcatraz: thanks bro, i look at your avi and it inspires me to build a thick back like yours one day.

Blondie: thanks alot. just got tired of being a skinny guy. and btw, theyre not undies, theyre BOXER BRIEFS :p
 
rnch said:
Outstanding progress! :artist:
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thanks bro, remember when i made that thread about 9 months ago about people always staring at me, both guys and girls, i dont mind anymore. its not like they want to kill me, i think they just admire the training and the form i put into all my workouts. i go to golds gym and everytitme i go they have to scan the key chain thing to let you in, they dont even scan mine anymore, i walk up and they said dont worry, we already got you. i love this sport, the lifestyle, the eating 6-8 times a day, eveything about it. i dont plan to be a pro but i just feel good about myself when i see the results and the gym is the only place where i can feel like im home.
 
Nomak666 said:
thanks bro, remember when i made that thread about 9 months ago about people always staring at me, both guys and girls, i dont mind anymore. its not like they want to kill me, i think they just admire the training and the form i put into all my workouts. i go to golds gym and everytitme i go they have to scan the key chain thing to let you in, they dont even scan mine anymore, i walk up and they said dont worry, we already got you. i love this sport, the lifestyle, the eating 6-8 times a day, eveything about it. i dont plan to be a pro but i just feel good about myself when i see the results and the gym is the only place where i can feel like im home.
Click to expand...
yes, i do recall that thread!

good to know that you have come to terms with the results of your progress and peep's admiration of your efforts. :artist:
 
rnch said:
yes, i do recall that thread!

good to know that you have come to terms with the results of your progress and peep's admiration of your efforts. :artist:
Click to expand...

Yes, everyones gonna stare, who cares, i just do my damn thing, and get outta there. i know exactly tht order of my workout and exercises, so i jump from one exercise to the next, instead of standing around thinking about which machine to use, lol. how your training and diet going bro?
 
Nomak bro your looking lean and big!
I dont think ya gotta worry about being top heavy anymore your wheels look great! I cannot believe the before pic to now fuggin sweet transformation. I bet ya feel like a new man.
Its amazing what dedication can achieve great work!
 
nice transformation bro. keep it up

SS
 
empirebuilder said:
Nomak bro your looking lean and big!
I dont think ya gotta worry about being top heavy anymore your wheels look great! I cannot believe the before pic to now fuggin sweet transformation. I bet ya feel like a new man.
Its amazing what dedication can achieve great work!
Click to expand...

Thanks alot bro, dont forget, im onl 5'6, lol. maybe the next LEE PRIEST hahah. i feel alot more confident now that im bigger and in the best shape of my life. and it only gets better
 
the.gladiator1987 said:
Damn bro once again congrats. I def wanna try this diet, ill google it i wont make you type it all up for me :)

but you are lookin solid! Oh and ive never had veins, even at 10% bf, Im thinking im just born with the veins more embedded in my muscles, wtf is up with that u lucky bastard!
Click to expand...

Dont worry, veins brings blood to the muscle and other parts of the body. when your biceps gets huge, you need more blood in them, so your veins will have to get bigger in order to get them enough blood.

palumbo diet is my favorite cutting diet and will never do carb cycling ever again. thats just my preference, no mood swings, theres some cravings as with all diet its minimal with this diet.

try my diet out, i have 3 meals that i eat twice a day. 2 scoops of whey with 2tbsp of smucker natural peanut butter)creamy. 8oz chicken breast with 1oz almonds(24 almonds), and 3 whole eggs, 8 egg whites. it doesnt matter where you put what, i have the shake pre workout and post work just for convienence.

i workout monday thru saturday, sunday night, i have a whole bag of ore ida country style hash browns, simple carbs, 0 grams of fat, fry it and spray the pan with pam spray, then add organic ketchup(same as regular except no high fructose corn syrup), thats my refeed, i have 1 scoop of whey first to get my protein in. thats about 160-170 grams of carbs, ill usually have another 2-3 packets of low sugar quakers instant oatmeal (apple cinnamon) with 1 scoop of whey to get protein needs
 
the.gladiator1987 said:
Damn so all you eat is whey, eggs, egg whites, pb, chicken and almonds? Can you eat whatever you want on refeed days?
Click to expand...

not refeed day. reffeed meal. on sunday for my 5th meal, ill eat about 200 grams of simple carbs (white bread, hash browns, white rice, white bagel with fat free cream cheese) carb refeeds should not contain fats. then if im still hungry, for my 6th meal, ill have 1 scoop of whey and a couple packets of flavored instant oatmeal
 
Nomak666 said:
not refeed day. reffeed meal. on sunday for my 5th meal, ill eat about 200 grams of simple carbs (white bread, hash browns, white rice, white bagel with fat free cream cheese) carb refeeds should not contain fats. then if im still hungry, for my 6th meal, ill have 1 scoop of whey and a couple packets of flavored instant oatmeal
Click to expand...


Oh got it! So out of 7 days of the week you have 2 carb meals?
 
the.gladiator1987 said:
Oh got it! So out of 7 days of the week you have 2 carb meals?
Click to expand...

It's one refeed meal per week. Usually at the beginning of your "workout week". So for most guys who train M-F that meal would be on Sunday night. At least this is what I've read. Also I believe Dave says to eat whatever you want for your refeed so long as you do not exceed 500 carbs in that meal and to basically give yourself an hour window to pig out. I think personally Nomak's approach to the fat free refeeed is the way to go. This is the diet I will be running at the first of the year :)

Nomak, what is your training split currently? Also your cardio routine? I'm thinking three days a week of low volume strength training (3x5 or 5x5 type routine) with 30 minutes of LISS after weights, then 45-1hr of LISS on off days.
 
SouthernLord said:
It's one refeed meal per week. Usually at the beginning of your "workout week". So for most guys who train M-F that meal would be on Sunday night. At least this is what I've read. Also I believe Dave says to eat whatever you want for your refeed so long as you do not exceed 500 carbs in that meal and to basically give yourself an hour window to pig out. I think personally Nomak's approach to the fat free refeeed is the way to go. This is thediet I will be running at the first of the year :)

Nomak, what is your training split currently? Also your cardio routine? I'm thinking three days a week of low volume strength training (3x5 or 5x5 type routine) with 30 minutes of LISS after weights, then 45-1hr of LISS on off days.
Click to expand...


Yes, the diet is supposed to consist of ONE high carb meal of whatever you want. but i like to take the approach like when carb cycling 3 days low carbs mod fat and on refeed low fat high carbs. that 1 meal is like a post workout meal so you want simple carbs to rush right into the muscle glycogen, the fat will slow it down and any extra fat may be stored as bodyfat. every sunday for the 5th meal, ill have 1 scoop of whey(no need for more then that since youll be eating tons of carbs) then ill eat as much simple carbs going a little past stomach discomfort, dont forget this has to last me another 7 days. the reason i dont eat the high carb meal last is because i want to go to sleep and have you tried going to sleep with 300-500 grams of carbs that you just ingested? not very easy. and the next meal ill have another 1 scoop of whey to et my protein intake and then 2-3 packet of flavored instant oats. take a shower and go to sleep.

Also, regarding the 500 grams of carbs. How many people can really take in that many carbs in 1 sitting? thats alot, my rule of thumb is 300 rams max if youre 10% bodyfat and thats ALOT of carbs already. When you get to 6-7% then do 400 grams, then when you get into contest shape, you can go higher but your stomach will be so shrunk that i dont think youll be able to take in 500 grams. on keto diet, your only eating fats and protein and they dont take up as much space as carbs, so your stomach will slowly shrink. i get full very very easily now.

SL, as for my training split:

Monday: Chest/Abs/Lower Back
Tuesday: Back/Calves
Wednesday: Shoulders/Traps/Abs
Thursday: Biceps/Calves
Friday: Triceps/Abs
Saturday: Legs/Calves
Sunday: Cardio Only

Cardio: 90 minutes @ 3.0 mph walking in the morning on an empty stomach watching the fox 5 good morning news, i never watched news before but i like it now cuz its always something new. i started at 45 minutes, then 60 minutes, then i just went to 90 minutes, i dont suggest this much cardio cuz ive only been dieting like this for abouit 6 weeks, but im loving the results so i dont mind doing the cardio.

After my workout, ill have a meal, wait 1 hour, then do another hour of cardio watching law and order.

my cardio setup has a tv in front of my treadmill and an air conditoner blasting on me.

the diet works by itself, the added cardio just gets the results faster, i dont suggest anyone to do this much cardio at first. i only started doing this much 5 days ago. for people starting out, i suggest 45 minutes am cardio on empty stomach then another 45 minutes post workout or later on in the day.
 
Yeah great legs! Good job!
 
Thanks guys. For my legs, i dont do anything special, 3-4 sets of leg extensions first to get them warmed up, then its off to 2 warm up sets of squats and then 2 heavy sets of 6-8 reps increasing weight every set. also, i started seeing greater results when i went ass deep on squats and also not pointing my toes out as much, all the way down then drive all the way up right before lock-out, next is leg press, 2 warm up sets, 10-12 reps, 2 heavy sets 8-10 reps increasing weight. again, i can load up machine with more plates but its more about going all the way down, i get close enough that it hits the safety pin once in a while, then drive it all the way to right before lock-out. the weight difference is alot but doing it right feels much better and yields better results, alot of people dont even go to paralell on squats, and on leg press, they go about half way down. when i hit a plateau, ill add more weight and do 3/4 reps in the "sweet spot" because i feel they work to get past sticky points, but after that, back to full reps, with no lock-out.
 
I think you nailed it right there as this has made a huge difference in the way my thighs look also.

Nomak666 said:
Thanks guys. For my legs, i dont do anything special, 3-4 sets of leg extensions first to get them warmed up, then its off to 2 warm up sets of squats and then 2 heavy sets of 6-8 reps increasing weight every set. also, i started seeing greater results when i went ass deep on squats and also not pointing my toes out as much, all the way down then drive all the way up right before lock-out, next is leg press, 2 warm up sets, 10-12 reps, 2 heavy sets 8-10 reps increasing weight. again, i can load up machine with more plates but its more about going all the way down, i get close enough that it hits the safety pin once in a while, then drive it all the way to right before lock-out. the weight difference is alot but doing it right feels much better and yields better results, alot of people dont even go to paralell on squats, and on leg press, they go about half way down. when i hit a plateau, ill add more weight and do 3/4 reps in the "sweet spot" because i feel they work to get past sticky points, but after that, back to full reps, with no lock-out.
Click to expand...
 
the.gladiator1987 said:
i also saw faster strength / size gains when i went ATG squats.

Do you point your toes out at all? I point mine out a little to make it more natural for me
Click to expand...

not really, theyre pointing forward. the more they point out, the more stress is put on the glutes and inner thighs. i rarely do hack squats but when i did do it, my feet were touching on the base board with toes pointing straight. puts more stress on the quads.
 
Nomak666 said:
not really, theyre pointing forward. the more they point out, the more stress is put on the glutes and inner thighs. i rarely do hack squats but when i did do it, my feet were touching on the base board with toes pointing straight. puts more stress on the quads.
Click to expand...


when you say stress do you mean that they work the glutes more? Because thats what im trying to do
 
diet sounds like it would get old as shit in 3 days but nice job keeping up with it.. definately shows the hard work
 
Nomak666 said:
It doesnt get as old as carb cycling. chicken and brown rice, yuckk.
Click to expand...

I eat chicken and brown rice, 7 days a week! I love it! I sprinkle some cheese on my chicken breasts right before I take them off the stove for some extra flavor. My diet is not nearly on point as yours, but I play basketball 4-5 days a week, so I think this might make up for it. I have at least 2 klondike bars per day, and usually 2-3 starbucks drinks per week.
 
needmassnow said:
I eat chicken and brown rice, 7 days a week! I love it! I sprinkle some cheese on my chicken breasts right before I take them off the stove for some extra flavor. My diet is not nearly on point as yours, but I play basketball 4-5 days a week, so I think this might make up for it. I have at least 2 klondike bars per day, and usually 2-3 starbucks drinks per week.
Click to expand...

And you are cutting?
 
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