Pic of Nomak666

[empirebuilder]

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!

 

[SuperStrong]

nice transformation bro. keep it up

SS

 

[Nomak666]

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!

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]

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!

 

[Nomak666]

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!

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]

Damn so all you eat is whey, eggs, egg whites, pb, chicken and almonds? Can you eat whatever you want on refeed days?

 

[Nomak666]

Damn so all you eat is whey, eggs, egg whites, pb, chicken and almonds? Can you eat whatever you want on refeed days?

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

 

[the.gladiator1987]

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

Oh got it! So out of 7 days of the week you have 2 carb meals?

 

[SouthernLord]

Oh got it! So out of 7 days of the week you have 2 carb meals?

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.

 

[Nomak666]

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.

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.