Krom's precycle diet thanx Palumbo

[Krom]

Its time to shed some fat and some of my social life:( When people say "hey Krom do you want to go out to get a bite to eat?" I gotta say "no" unless its for my cheat meal.

Here it is.
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5 omega3 eggs + 1/2 cup egg whites. 25g fat 45 pro

8 oz chicken breast (weighed raw) + 1/3 cup of raw almonds some asparagus

whey 50g + 1.5 tb spoons raw almond butter + 1 caps evning primrose oil + 2 caps fish oil

8 oz lean steak (weighed raw), some baby romaine salad with 1 tb macadamia nut oil.

whey 50g + 1.5 tb spoons raw almond butter + 1 caps evning primrose oil + 2 caps fish oil

3 omega3 eggs + 1/2 cup egg whites egg whites.

Total haven't done the math.

Once a week (except for the first week) you have a cheat meal. I'm having a burrito today can't wait :D.

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I've done well on low/no carb diets. I did Duchaine's bodyopus, the Anaboloic diet, and now this Palumbo's diet. Dave Palumbo seems to make a lot of sense and I highly respect his opinion. I've spent time diligently reading his posts over at http://forums.musculardevelopment.com/showthread.php?t=2915&page=1

For cardio I'm following SWADEEKEEROB's protocol that he out wrote for me (thanks bro!)
30 min first thing in the morning on an empty stomach ED
20 min before bed (I'm not doing this 3-4 days a week)
Cardio is increased 5 min every week in morning session until it reaches 45min then I start adding 5 min a week to evening sessions. We'll see how it goes. THIS IS VERY IMPORTANT! CARDIO IS LIGHT, BPM NEVER GOES ABOVE 125. Usually its around 110bpm. This preserves muscle.

Update--- I just worked up to an hr of cardio in the morning. I'm also doing some at night now. I'll try to get an hour then in but its only a few times a week.

I've been making adjustments and will continue to. I'm shooting for 1 to 2 lbs per week.

Stats 5'9" 218lbs 16% bf.

In a month or so I'll hop on cycle. I came up with this; "The Shed and Blast cycle"
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Test E 250mg Iranian EW + 250g Masteron Enanthate EW HGH 2iu's ED (I'm using the longer esters since I want to keep the pinning to a minimum.)

I'll probably run this for 8 weeks take some pics then increase calories gradually for a lean bulk

Test E 500mg EQ 300mg and tren E 100-150mg 2iu's HGH ED for 10 weeks. Last 2 weeks test 250mg EW (let everything else clear out. I'll start a bit lower to asses tolerance.

Got some orals, winni and Dbol that I'm undecided about when to throw in.
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I'm hoping for a serious transformation in my physique. I'm motivated so I think I should do well.

So any thoughts? I'm not dead set on this cycle, and to be honest I'm not sure how well it will work. A friend of mine has been raving about GH. His results were spectacular and he won a nice trophy. The cycle is long because I want to run the GH from a good amount of time. Hopefully I'll end up with some good gains that will stick with me off cycle.

[lunny]

Looks good krom i think you will be one shredded son of a B!!!

[da-sol]

Hey Krom keep this thread updated. I'm very interested on how you make out. I am still reading he's thread.
I

[Krom]

Will do da-sol. I took some before pics but I can't load them on my new computer. Don't have an adaptor for the card and my old PC crashed. I'll also take some before cycle pics too then some more when before I bulk and some more when I get bigger. I'll make sure I get the adaptor and post pics.

I think my cals might be a little high but I'm doing cardio and remaining active so I hope I'm good.

[da-sol]

Will do da-sol. I took some before pics but I can't load them on my new computer. Don't have an adaptor for the card and my old PC crashed. I'll also take some before cycle pics too then some more when before I bulk and some more when I get bigger. I'll make sure I get the adaptor and post pics.

I think my cals might be a little high but I'm doing cardio and remaining active so I hope I'm good.

I don't think you need to count cals. I never do just keep track of your macronutrition.

[Krom]

I don't think you need to count cals. I never do just keep tract of your macronutrition.

Yep I never really count cals I just adjust macros. When I did bodyopus I only took in around 1800 cal ED each meal was only 18g fat and 20g pro and 0 carbs. But now I have more muscle and I don't do a crazy weekend carb up, so I think everything should be good.

[lola26]

good luck with that diet.. by the way, i just ate a 1800 cal triple bacon cheese burger.

[da-sol]

good luck with that diet.. by the way, i just ate a 1800 cal triple bacon cheese burger.

Wendy's again? :D

[Krom]

good luck with that diet.. by the way, i just ate a 1800 cal triple bacon cheese burger.

I just ate a chicken burrito and a big cholate muffin :D. I do get one cheat meal a week:p.

[lola26]

yes sir... wendys again... cant get enough of that place.. lol

[Machola]

only thing i'd change is the eggs. 1 yolk a day at most. the cholesterol in an egg yolk is fucking sick... 1 sec i'll dig it up...

... 1 yolk=213mg cholesterol, 71% daily value.:eek::eek::eek:

[Krom]

only thing i'd change is the eggs. 1 yolk a day at most. the cholesterol in an egg yolk is fucking sick... 1 sec i'll dig it up...

... 1 yolk=213mg cholesterol, 71% daily value.:eek::eek::eek:

I've been eating almost a carton a day of whole eggs year. Just had my colesterol checked and its great.

These are omega3 eggs the cholesterol and fat in them is good. Shrimp are the same way. Cholesterol from saturated fat sources such as beef are what you have to look out for. Lean cuts of grass feed beef are the best.

[jjgonz]

def keep us updated krom i use a similar type of diet but dont really count i just sort of wing it cuz it works as of now but id like to get a better grasp on it and see first hand how someone makes out good luck bro

[lola26]

just downed 4 chilli dogs... yummy!

[jchh]

good luck with that diet.. by the way, i just ate a 1800 cal triple bacon cheese burger.

Gotta respect the Baconator:D

[jchh]

I've been eating almost a carton a day of whole eggs year. Just had my colesterol checked and its great.

These are omega3 eggs the cholesterol and fat in them is good. Shrimp are the same way. Cholesterol from saturated fat sources such as beef are what you have to look out for. Lean cuts of grass feed beef are the best.

Bump!..
Sat fat and cholesterol dont matter when you are on a low carb diet, it will all get burned as energy. It is also important IMO and many others that you should keep your fat high while dieting too keep hormone levels up.

Good Luck Krom..I love these kinds of diets, work great for me.
What supps are you using during your cut?

[lunny]

Bump!..
Sat fat and cholesterol dont matter when you are on a low carb diet, it will all get burned as energy. It is also important IMO and many others that you should keep your fat high while dieting too keep hormone levels up.

Good Luck Krom..I love these kinds of diets, work great for me.
What supps are you using during your cut?

BUMP this love me some fat!!!!

[Krom]

LOL lola. Reminds me of this time a buddy of mine was dieting down for a show and suffering. We kept fuck'n with him, leaving slices of pizza out, donuts and cookies left under his pillow.

jchh for supps all I'm doing is clen (split in 5 doses of 20mcg) and ketotifen 4mg before bed. Love ketotifen, I've never slept so good which isn't easy where I live. No need to take ambien on that.

I'm also taking a multi vitamin, vit c, calcium magnesium zinc, combo, and some liv 52 just for shits and giggles.



Here's something else. Palumbo suggests IGF 1 at 10mcg post w/o for 4 weeks. I just got some only $120 for 1000mcg dry!!! :D:D:D After you reconstitute it you split it up into 3 or 4 separate syringes (I have to go back and find the post for the exact details) One you keep out. Thats the one your going to use for the 4 weeks. The others you freeze. BTW Alin was doing IGF1 10mcgs post w/o. I wonder how that went?

Anyways I'm going to follow Palumbo's suggestions and add in the IGF 1 post work when I start bulking. I'm also going to try something new when bulking. For 4 or 6 weeks I bulk then I cut for 2 weeks repeat. Since your bulking leptin is already so high that a 2 weeks cut will drop a lot of fat. Duchaine used to do this so hopefully I wind up looking like a Greek god eating some hot chick's pussy while lola's eating his cheese burgers:p

Lola you might be eating

[jjgonz]

Gotta respect the Baconator:D

haha i can picture lola with that red wendys wig on holding a triple classic with bacon and cheese :D:D:D

[da-sol]

jchh for supps all I'm doing is clen (split in 5 doses of 20mcg) and ketotifen 4mg before bed. Love ketotifen, I've never slept so good which isn't easy where I live. No need to take ambien on that.



Does ketotifen make you sleepy the next day? When i used it it made me sleep like a baby but the next day I was tired all morning.

[Krom]

Does ketotifen make you sleepy the next day? When i used it it made me sleep like a baby but the next day I was tired all morning.

It does a little. Come to think of it, it left me waking up groggy the first few times I took it.

[SAWADEEKROB]

Yep I never really count cals I just adjust macros. When I did bodyopus I only took in around 1800 cal ED each meal was only 18g fat and 20g pro and 0 carbs. But now I have more muscle and I don't do a crazy weekend carb up, so I think everything should be good.

Krom

I'm sorry I came late to this thread. In my original recommendation the high intensity cardio days were to be done the same days you had high carb days. Since you are going the low carb route just eliminate the high intensity cardio altogether and keep the times the same (5 min extra per week) only lower the intensity as you will be without glycogen and I don't want you killing innocent kittens or senior citizens coming from / going to your cardio sessions. :eek:

[Krom]

Krom

I'm sorry I came late to this thread. In my original recommendation the high intensity cardio days were to be done the same days you had high carb days. Since you are going the low carb route just eliminate the high intensity cardio altogether and keep the times the same (5 min extra per week) only lower the intensity as you will be without glycogen and I don't want you killing innocent kittens or senior citizens coming from / going to your cardio sessions. :eek:

Thanks for dropping in SAWADEEKROB. Thats what I was going do do. Palumbo says it a big no no to do HIT in ketosis. Since there's few carbs in the system, the body will just burn muscle instead:eek:

So far I'm having a hard time getting in for those evening sessions. Going to the gym 2 - 3 times a day can be hard if you got other stuff going on but all those hotties doing the elipticals in front of me makes the trip worth while:D In a few months I'm picking up some sort of cardio device to put in my home so I can just hop on it and finally have a TV with a channel I like on it. Should make life easier to if I want to stay leaner.

[SAWADEEKROB]

Thanks for dropping in SAWADEEKROB. Thats what I was going do do. Palumbo says it a big no no to do HIT in ketosis. Since there's few carbs in the system, the body will just burn muscle instead:eek:

So far I'm having a hard time getting in for those evening sessions. Going to the gym 2 - 3 times a day can be hard if you got other stuff going on but all those hotties doing the elipticals in front of me makes the trip worth while:D In a few months I'm picking up some sort of cardio device to put in my home so I can just hop on it and finally have a TV with a channel I like on it. Should make life easier to if I want to stay leaner.

I don't know where you live, but last time I went to Costco's they had a cheap threadmill for like $350. It is not great, but you can do the early walking as soon as you wake up and it frees up a lot of time at night. Don't know if they have them around your area.

And yes the hardest part of this fat loss thing is getting your time in the machines. You can't increase the intensity or the muscle loss will happen, so you must log your time in and that means either buying the walker for your home or going 3 times to the gym.Which sucks but the hotties make it worthwile.

[Krom]

I don't know where you live, but last time I went to Costco's they had a cheap threadmill for like $350. It is not great, but you can do the early walking as soon as you wake up and it frees up a lot of time at night. Don't know if they have them around your area.

And yes the hardest part of this fat loss thing is getting your time in the machines. You can't increase the intensity or the muscle loss will happen, so you must log your time in and that means either buying the walker for your home or going 3 times to the gym.Which sucks but the hotties make it worthwile.

Thanks for the heads up. There's a Costco around here but I don't have a membership cause I can't stand to shop. If need be I know someone with one. Gotta say this morning I was on the treadmill and this hot babe started running right next to me. There's some motivation. :D

So far so good. BF is down. I switched up my training a bit also. More bodybuilding type lifting concentrating on working the muscle evenly. I'm on a quest to get some cuts for now so I'm not going to worry about my strength too much now.

[SuperDuty]

Great thread Krom - real interesting read. I see you done the Anabolic Diet before - I'm bout 4 weeks along and I'm diggin it. How does this diet you're on now compare? I'm really liking my carb-loading weekends...

[Krom]

Great thread Krom - real interesting read. I see you done the Anabolic Diet before - I'm bout 4 weeks along and I'm diggin it. How does this diet you're on now compare? I'm really liking my carb-loading weekends...

The diet is relatively the same. I like it better than the AD because the fats are dialed in more and it seems healthier because of the food choices. There's no cheese and little animal fat sources. Also I was taking a few a few steps backwards on the carb days. The one cheat meal EW seems to be enough since my workouts feel great. Mines tonight can't wait!

BTW I never used the AD to diet down for an extended period of time. I mainly used it as a way to make lean gains but I didn't have much success with that cause I ate too much.

[SAWADEEKROB]

Yes Palumbo is a real genius....too bad that here in Japan there are no Omega-3 eggs so to do it with the eggs would defeat the purpose...

I wasn't sucessful with the AD either, way too many variables unaccounted for with the weekends refeeds with carbs and every week it seemed that I would diet for wed-fri only to pig out on the weekends.

I now do super clean meats, fish and fowl with clean carbs only. Works much better for me moneywise and healthwise.

[Krom]

Yep I'm over the AD. When I bulk up again, I'm adding some carbs. I think I'm going to bulk for 6 or so weeks then cut for 2 and if I keep in some morning cardio I should stay lean I hope.

You can use regular eggs just up the dose of the fish oil caps, throw in a few more egg whites and cut out a yolk. 5 fish oil caps = 5 grams of fat that can replace the 5 grams of fat from the yolk that was taken out.

Well did the first shot today of test E and mast E 250mg each. I'm just doing one shot a week for now. Haven't started the GH yet as I'm going to give the gear a little time to start working first. I'm keeping my diet the same for now. Weight is down to 213lbs.

I tell you I was going a little nuts watching shows about BBQ and candy factories on the travel channel

[jjgonz]

looks good krom keep us updated :D

[deepblue]

Hey krom just finished reading .Sounds like your head is in the right place.I would like to see some b4 and after picts.I also have a moment of reward friday afternoon 1 super california burrito and 2 steak tacos. After reading some of theses guys post on this thread I cant wait for friday.Good luck bro.

[Krom]

Hey krom just finished reading .Sounds like your head is in the right place.I would like to see some b4 and after picts.I also have a moment of reward friday afternoon 1 super california burrito and 2 steak tacos. After reading some of theses guys post on this thread I cant wait for friday.Good luck bro.

I took pics yesterday and some more just now. I would up load them using my pc since it has a built in card slot for the one my camera uses but my PC won't boot up anymore and my Mac doesn't a have slot for the card. I'm going to have to get an adaptor so I can download the pics. I need to take some of my back and legs too but I'll post them up on the first post of this thread if can.

[ojs]

I took pics yesterday and some more just now. I would up load them using my pc since it has a built in card slot for the one my camera uses but my PC won't boot up anymore and my Mac doesn't a have slot for the card. I'm going to have to get an adaptor so I can download the pics. I need to take some of my back and legs too but I'll post them up on the first post of this thread if can.
It makes it a pretty cool thread if you add pictures. By the way, what's the starting weight and approximate target weight.

[deepblue]

I took pics yesterday and some more just now. I would up load them using my pc since it has a built in card slot for the one my camera uses but my PC won't boot up anymore and my Mac doesn't a have slot for the card. I'm going to have to get an adaptor so I can download the pics. I need to take some of my back and legs too but I'll post them up on the first post of this thread if can.Sounds good krom,look forward to it.cheers

[bigfatguy]

Im going to watch this. Im thinking of trying the palumbo/keto type diet here pretty soon. Im practicly on it now. How do like it so far?

[Krom]

It makes it a pretty cool thread if you add pictures. By the way, what's the starting weight and approximate target weight.

Starting weight was 218 at 5'9" but I dieted for a few weeks beforehand. I have no target weight but if I had to choose it would be inbetween 190 and 200. I've never dieted using GH and gear before so I'm not sure what to expect.

Here's a pic from yesterday right before my first shot.

[jjgonz]

looking full bro...you should be shredded up in no time man :cool:

[ojs]

Starting weight was 218 at 5'9" but I dieted for a few weeks beforehand. I have no target weight but if I had to choose it would be inbetween 190 and 200. I've never dieted using GH and gear before so I'm not sure what to expect.

Here's a pic from yesterday right before my first shot. I like the shoulders and lats. Nice lines.

[SteroidalTendency]

musician huh?

[bigfatguy]

Starting weight was 218 at 5'9" but I dieted for a few weeks beforehand. I have no target weight but if I had to choose it would be inbetween 190 and 200. I've never dieted using GH and gear before so I'm not sure what to expect.

Here's a pic from yesterday right before my first shot.

Wow. Your going to look sick dieted down. Huge lats man.

[Krom]

Thanks guys, I weighed in at 213 this morning and I took my first shot of HGH at 2 iu's. I'm going to start here then bump it later. I'll post a bunch more pics at the mid way point. So far I love this diet. My workouts feel good and strong. As for training, I'm lifting more for shape rather than strength. I lightened up the weight and focused on contracting the muscle and feeling the negative movement. I'm also trying out some staggered reps that Phil Hernon suggested.

With chest I'm focusing in on that upper part. It really needs to develop more and fill in so I'm doing some strict incline flys with dumbbells and cables. Also I'm adding some machine pullovers. I forgot how great these were. I did a few sets with my back workout and that weak part of my upper chest felt like it got worked good.

Also I'm ending my leg workout with some light extensions and really flexing my quads at the top of the movement.

[bod1ggity]

Most "decent" resturants will have chicken breast of fish that you can order and replace the sides with steamed vegitables... Chili's chicken fajita pita is great even on a diet like this... As long as you stay away from fast food, I dont htink you need to say adios to your social life

[mccollumstacy]

Lookin good Krom - I see were you want to use some spot reduction - That little jiggle around the belly button that stretches both ways about 8". From past experience - you damn near have to be starved to death to see even the slightest hint of that leave. Its weird - When I lean down - I guarentee that I don't have 1-2 pds of actual fat here - but it will not leave me. I am hoping this lipodissolve will do the trick in the end for that. Stay true to the coarse man - be strong and find confidence in your resolve not to quit. The diet is a mind game

[The BB Monad]

Nice post Krom! Good luck and keep us posted. Also I wouldn't count the calories and just go by feel. I favour 1 cheat meal per week as it makes my diets easier and my mood with the girlfriend more tolerable so once a week we head down to the local grill and I'll have some grilled chicken breasts portuguese style with salad and a glass of good red wine. I don't gain weight, spend some quality time with the girlfriend and keep the nervous jitters away! :D

[SAWADEEKROB]

You look good with some nice lines in the shoulders, lats and arms. Just take it easy with the early morning cardio like we had talked about.

Phil's staggered sets are excellent, just watch the total reps since you are dieting so focus on growing into with perfect form and not sloppy rep form.

[Krom]

Well here's my update I'm was 212 then all of a sudden my weight jumped up 5 or 6 lbs. I didn't even change my diet. The only thing I switched was I started taking 10 grams of BCAA's post workout. Got to be the GH test and mast maybe that and the change in my weight training.

[SAWADEEKROB]

Bodyweight is of no concern...could be many reasons...water, extra shit in your intestines...Just worry about the fat loss. You may end up with the same bw but different comp.

[Krom]

Bodyweight is of no concern...could be many reasons...water, extra shit in your intestines...Just worry about the fat loss. You may end up with the same bw but different comp.

I hope so. It would great to be 215 and ripped. Not sure I'll get there any time soon but hey I'll try. I can definitely tell I'm losing fat.

Aside from that I just ate $60 in sushi. Damn it was good. That one cheat meal a week makes this diet a lot easier mentally. Its gives you something to look forward too.

Anyways I bumped up the GH to 4 ius a day and thats the highest I'm going. I'm just experimenting with a few things to see how my body reacts to this diet and the drugs. Hopefully I'll learn a thing or two. I have T3 but I don't think I need it yet. I'll unleash that weapon on that stubborn bodyfat and if I must I'll cut out the fat in my diet. Just protein and some veggies. Muscles store EFA's so according to Palumbo I should be OK for up to 10 days.

I might actually do a contest next year. A good friend of mine has done contest prep for a bunch of people and they all won their shows. He guaranties I'll feel like shit but I'll be shredded and dry. The whole thing sounds a little crazy. To go to those extremes isn't that healthy, but it would be a memorable experienced and a good challenge.

[musclemd]

Good luck- keep us posted.

[SAWADEEKROB]

I hope so. It would great to be 215 and ripped. Not sure I'll get there any time soon but hey I'll try. I can definitely tell I'm losing fat.

Aside from that I just ate $60 in sushi. Damn it was good. That one cheat meal a week makes this diet a lot easier mentally. Its gives you something to look forward too.

Anyways I bumped up the GH to 4 ius a day and thats the highest I'm going. I'm just experimenting with a few things to see how my body reacts to this diet and the drugs. Hopefully I'll learn a thing or two. I have T3 but I don't think I need it yet. I'll unleash that weapon on that stubborn bodyfat and if I must I'll cut out the fat in my diet. Just protein and some veggies. Muscles store EFA's so according to Palumbo I should be OK for up to 10 days.

I might actually do a contest next year. A good friend of mine has done contest prep for a bunch of people and they all won their shows. He guaranties I'll feel like shit but I'll be shredded and dry. The whole thing sounds a little crazy. To go to those extremes isn't that healthy, but it would be a memorable experienced and a good challenge.

I would encourage anyone to compete, just because all the work that you put in the gym is finally shown and you can fully see where your strenghts and weaknesses are. Oftentimes, because the fat placement is different among men, we make mistakes in what are our strong and weak parts. Plus you will not believe the rebound mass.

AS for the GH use...it's your decition. I would have gone a different route but to each his own.

[Krom]

AS for the GH use...it's your decition. I would have gone a different route but to each his own.

Please do tell. I'm always looking for a different point of view,

[SAWADEEKROB]

Please do tell. I'm always looking for a different point of view,

Krom

You have a lot of good years ahead and a solid frame. Great shoulders and back size that even stand out at this time. When dieting you cause enough stress to your body, internal organs and connective tissue. GH in 4iu's will only be noticeable at a later rate, the problem is that it needs nutrients to do its job for your connective tissue and other organs. But you aren't supplying an abundance of nutrients at this time. In essence wasting your money IMO.

I would have used that money to run the test higher or spend the money on more protein shakes to add to the diet when you start eliminating the dietary fat in order to prevent catabolism. There will be a time in the diet where you will have to eat protein and very low fat. Protein shakes are the best at that time.

It's just my view and I only compete against tiny japanese (with fucking thick calves) so I could be talking shit...

[Krom]

Well I got plenty of protein shakes, test, and GH along with a bunch of other stuff.

I wanted to lean down then raise the AAS dose and throw on as much lean mass as I can for 8 to 12 weeks running GH throughout. I'm keeping my AAS dose low so my receptors don't get too burned out.

When I raise my cals I plan on keeping bodyfat in check with strict diet and cardio every morning. I'll have some cardio equipment at home by then so it should be easy but still I haven't missed a day of cardio since I started this diet. Hopefully I gain a lot of muscle as a rebound from the dieting + the introduction of carbs back into my diet. Some of those blue hearts should help too:D


So far the scale hasn't moved much but I can fit in some pairs of pants I haven't been able to fit into for a while. Also my strength is going up. Needless to say I like how things are going so far.:)

[musclemd]

Pyschologically the fit of my clothing has always been a good indicator and boost when either gaining mass or cutting.

[SAWADEEKROB]

Well I got plenty of protein shakes, test, and GH along with a bunch of other stuff.

I wanted to lean down then raise the AAS dose and throw on as much lean mass as I can for 8 to 12 weeks running GH throughout. I'm keeping my AAS dose low so my receptors don't get too burned out.

When I raise my cals I plan on keeping bodyfat in check with strict diet and cardio every morning. I'll have some cardio equipment at home by then so it should be easy but still I haven't missed a day of cardio since I started this diet. Hopefully I gain a lot of muscle as a rebound from the dieting + the introduction of carbs back into my diet. Some of those blue hearts should help too:D


So far the scale hasn't moved much but I can fit in some pairs of pants I haven't been able to fit into for a while. Also my strength is going up. Needless to say I like how things are going so far.:)

Hip ratio is a good indicator of bf loss (at least for me) when my glutes are nonexistent I know my bf is in the single digits.

[Rhandhular]

I think you will see even better results if you eliminate at least one of the protein shakes. There is a reason competitors don't include them during their pre contest phase.

[Krom]

Hip ratio is a good indicator of bf loss (at least for me) when my glutes are nonexistent I know my bf is in the single digits.

I do something similar, I got some smaller pairs of pants left over from the last time I dieted down. I try them on to see how they feel.

[Krom]

I think you will see even better results if you eliminate at least one of the protein shakes. There is a reason competitors don't include them during their pre contest phase.

Followed your advice on this one. I replaced one of the shakes with a meal. I've been eat raw tuna "maguro" Its expensive but it makes dieting easier. I've also been eating buffalo. Its very lean.

Here's an up date. Weighed in at 207. Still have a ways to go to being ripped and personally I don't see me getting there this go around. I'll have abs but I won't be in any contest condition. It would take too long. I'll diet down for a while longer but I want to catch a mass gaining rebound while I'm still on gear and switch over to daves bulking diet. I'll gradually add in some carbs and two more meals. So far I've stuck to the diet strictly and I haven't missed a day of cardio since I started.

Also I think I need to take a few days off from the gym except I'll still do cardio. This is because my tendons are starting to hurt while lifting and I my intensity has dropped. I suppose I should cut a meal out while I do this.

Added in some T3 @ 30 mcg ED too. Been on that for almost a couple weeks. I'm bumping it up to 40 mcg today. This is my first time with T3 so I'm not going to go to crazy with it.

And thanks for chiming in guys!:) Its good to see my abs again!

[Machola]

sounds good! even if you don't get contest condition at least you can show those abs off at the beach this summer:D

[Krom]

sounds good! even if you don't get contest condition at least you can show those abs off at the beach this summer:D

I'll be happy with that. Its not like I started out lean anyways but shit my waste has sure gone down a lot. This diet is actually very easy. I do spend a good chunk of change on good food. Just had some fresh large scallops seared in grape seed oil for a min 30 seconds on each side. Holy shit they taste good!

The cool thing about taking out the carbs is my mood and blood sugar are stable. I used to go nuts dieting with carbs.

I'm also just dialing things in too. I cut the fat a bit and upped the protein. I'm at 300 g pro and 100 to 120 grams of fat a day.

Now if I can just bulk without turning into a fat ass again. I think I can do it. Then the next time I cut hopefully I can get in a contest condition or close. I'll have a treadmill and a recumbent bike in my place so cardio should be easier to hit. I'm also switching to a more hardcore gym where there'll be guys at a higher level than me. Thats always motivates me to improve.

[jchh]

Here's an up date. Weighed in at 207. Still have a ways to go to being ripped and personally I don't see me getting there this go around. I'll have abs but I won't be in any contest condition. It would take too long. I'll diet down for a while longer but I want to catch a mass gaining rebound while I'm still on gear and switch over to daves bulking diet. I'll gradually add in some carbs and two more meals. So far I've stuck to the diet strictly and I haven't missed a day of cardio since I started.

And thanks for chiming in guys!:) Its good to see my abs again!

Sounds like your making good progress bro..Contest shape is unecessary unless your competing soon, you will just bloat up as soon as you eat regularly. IMO 10% bf is good ground to be on. Your lean enough to bulk or cut easily/comfortably, and at your size and 10% you will still look big and cut.

[ojs]

Sounds like your making good progress bro..Contest shape is unecessary unless your competing soon, you will just bloat up as soon as you eat regularly. IMO 10% bf is good ground to be on. Your lean enough to bulk or cut easily/comfortably, and at your size and 10% you will still look big and cut.I like 8-9%. I think that's where you show off any real muscle mass. Getting in contest shape is too catabolic. There is just no need to drop below 6% unless you plan on taking professional quality pictures.

[Krom]

I'm shooting for around 8%. As a guy who doesn't have a gifted metabolism, I'll be happy with that.

[ojs]

I'm shooting for around 8%. As a guy who doesn't have a gifted metabolism, I'll be happy with that.8% is a good number. It shows off your hard work very nicely. I'm around 8% in this picture:http://www.alinboard.com/attachment.php?attachmentid=1045&d=1194955937

[Krom]

8% is a good number. It shows off your hard work very nicely. I'm around 8% in this picture:http://www.alinboard.com/attachment.php?attachmentid=1045&d=1194955937

Awesome! I'd be happy with that for sure. Thanks for the reference. I have a good idea what to shoot for now.

[jdchaffin]

8% is a good number. It shows off your hard work very nicely. I'm around 8% in this picture:http://www.alinboard.com/attachment.php?attachmentid=1045&d=1194955937

you look damn good for your age. good to see someone who keeps it going. gives me hope and inspiration.

[Krom]

Alright I weighed in at 195.5 the last 2 days. I think I'm getting close to that 8% BF. Anyways I'm doing 2 hrs of cardio a day one hr in the morning and one in the evening. Since I bumped up the cardio my fat loss really took off. If I could go back I would of done more but at least I think I'm on track right now. I'm on 250 test E and 200 mast E every 5 days. When I get lean enough I'll either switch to EQ or maybe tren E, not too sure but I'll be taking a couple cc's every 3 days and throw on some lean mass (10lbs of muscle would be nice). Its good to have abs but I'd like to get a little bit leaner. Still have too much fat on my legs with no vascularity on them. Oh well, hopefully it won't take too much longer.

Took a bunch of pics which I'll post up later.

Well I'm off to do more cardio. Going to the gym this much is a real pain in the ass, but I'm going to get a bike and a treadmill for my house. That should make life easier.

[ojs]

Alright I weighed in at 195.5 the last 2 days. I think I'm getting close to that 8% BF. Anyways I'm doing 2 hrs of cardio a day one hr in the morning and one in the evening. Since I bumped up the cardio my fat loss really took off. If I could go back I would of done more but at least I think I'm on track right now. I'm on 250 test E and 200 mast E every 5 days. When I get lean enough I'll either switch to EQ or maybe tren E, not too sure but I'll be taking a couple cc's every 3 days and throw on some lean mass (10lbs of muscle would be nice). Its good to have abs but I'd like to get a little bit leaner. Still have too much fat on my legs with no vascularity on them. Oh well, hopefully it won't take too much longer.

Took a bunch of pics which I'll post up later.

Well I'm off to do more cardio. Going to the gym this much is a real pain in the ass, but I'm going to get a bike and a treadmill for my house. That should make life easier.
I think it's been around 8 weeks since the last picture. I believe pictures are due about now....:cool:

[Krom]

I think it's been around 8 weeks since the last picture. I believe pictures are due about now....:cool:

I'll take some today.

[Achilles_]

You wouldn't be in relation to Kroms Laugh (sp?) from bb.com would you?

[Krom]

You wouldn't be in relation to Kroms Laugh (sp?) from bb.com would you?

No I don't go over there.

BTW I'm still going to continue to drop body fat for a few more weeks. Right now I'm not quite where I want to be. I weight a carb depleted 198 when I weight in right when I wake up. Still have too much fat especially on my legs but each day I'm seeing veins I've never seen before. Will post pics soon. I'm moving right now and all my shit is bagged and boxed up.

[dennis09x]

I just ate a chicken burrito and a big cholate muffin :D. I do get one cheat meal a week:p.

I was reading on that other forum, the one guy was sayin somehting like load up on 300-500g of carbs on the weekend (good ones or bad ones?), does that just mean one cheat meal? or both days you get like 150-250 carbs a day?

[Krom]

I was reading on that other forum, the one guy was sayin somehting like load up on 300-500g of carbs on the weekend (good ones or bad ones?), does that just mean one cheat meal? or both days you get like 150-250 carbs a day?

I think you should use cleaner carbs. I stayed away from sugar my last meal. Instead I ate a bunch of indian food (rice nann idian bread and some chicken dish) mostly carbs but still got in about 40 g of pro and went light on the sauce. That nann was delicious. I stuffed myself with that and basmati rice. Anyways my workouts were much better this week after that meal. I think I got in around 200g of carbs.

[dennis09x]

holy piss that sounds effin good, i cant wait for tomorrow, im gonna have that exact same meal

[Krom]

holy piss that sounds effin good, i cant wait for tomorrow, im gonna have that exact same meal

Haha, I've been thank about that meal all day! That bread really helped replenish me.

So I'm up to 80 mcg of t3 and this shit is melting the fat off. I'll go up to 90 on tues then after that I back it off. I'm starting to get happy with my bf %. Of coarse I could always like to be leaner. In a couple weeks I'll kick up the AAS and switch my diet to something like this except I'm cutting some of it down. I think this is more for a bigger guy.

MEAL 1:
5 whole eggs (buy the OMEGA-3 EGGS they sell in the supermarket) with 1 cup of Cream of Rice or Oatmeal

MEAL 2: (pre-workout)
50g Whey Protein with a liquid carbohydrate drink (such as WAXY MAIZE)-- try to get at least 50g carbs

GYM: WEIGHT TRAINING

MEAL 3: (post-workout)
50g Whey Protein with a liquid carbohydrate drink--try to get at least 50g carbs

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

MEAL 5:
“FATTY PROTEIN MEAL” ½ pound (8oz) 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: Same as MEAL 3

MEAL 7: 5 whole eggs with ½ cup grits or Oatmeal

MEAL 8: 50g whey with 1 ½ tablespoons all natural Peanutbutter

Hopefully I can put on another ten lean pounds or more.

[ojs]

Looks like you're doing pretty good on this diet.

Here are some numbers to play with...

fat/total weight = %bodyfat
35lbs / 218lbs x 100% = 16% bodyfat

total weight - fat = Lean Body Mass
218lbs - 35lbs = 183lbs of LBM

So if you were extremely efficient at dropping bodyfat without losing muscle. And you got down to 195lbs.

total weight - LBM = fat weight
195lbs - 183lbs = 12lbs of fat

fat weight / total weight = %bodyfat
12lbs / 195lbs = 6% bodyfat

[Krom]

OK I've been swamped lately but still stuck with the program. I have pics but my piece of shit camera (HP) won't load the pics. Not only that, the battery on the thing hardly lasted a year and I barely used it. So now in order to take a pic or do anything, I have to have it plugged in. I'll get those pics up sooner or later.

I'm worn out and have been very lethargic. Basically I'm ending the diet on Sat. I made the switch from Mast E to EQ. I've barely lost any strength yet I went from 220 something to waking up weighing 196. This diet rocks. I ended up doing a shit load of cardio 11 hrs a week but it really worked. I've seen veins I never knew I had and if I wake up in the morning when I'm not holding so much water I can see some vascularity on my abs. I still wish my lower body was leaner but at least its a lot better. Now if I can just keep my BF low while I'm adding some muscle, I'll be happy. Here's my bulking diet but Im going to ease into it. This is also a Palumbo diet.

MEAL 1:
5 whole eggs (buy the OMEGA-3 EGGS they sell in the supermarket) with 1 cup of Cream of Rice or Oatmeal

MEAL 2: (pre-workout)
50g Whey Protein WAXY MAIZE try to get at least 50g carbs

GYM: WEIGHT TRAINING

MEAL 3: (post-workout)
50g Whey Protein with a liquid carbohydrate drink--try to get at least 50g carbs

MEAL 4:
“LEAN PROTEIN MEAL” ½ pound (8oz) of chicken (or turkey or lean fish or shrimp) with 1/3 cup almonds or walnuts with 1 cup RICE (brown or white)

MEAL 5:
“FATTY PROTEIN MEAL” ½ pound (8oz) of red meat (or salmon or swordfish) with a salad with 1 1/2 tablespoons of macadamia nut oil and vinegar with 1 baked potato and/or yam

MEAL 6: Same as MEAL 3 (I think I'll do less carbs though)

MEAL 7: 5 whole eggs with ½ cup grits or Oatmeal

MEAL 8: 50g whey with 1 ½ tablespoons all natural Peanutbutter

[ojs]

Hey Krom,
I've been following along as best I can and have been meaning to ask. Is this a Palumbo style diet. Or is Palumbo actually helping you?

And....., is this diet considered keto or low carb?

[Krom]

No dave isn't helping me but he has a gigantic Q&A thread over at MD.com that I've been reading so it's his diet for a guy my weight. Its considered keto by him but some other people would disagree since the carbs are a little on the high side from the nuts and veggies.

[ojs]

No dave isn't helping me but he has a gigantic Q&A thread over at MD.com that I've been reading so it's his diet for a guy my weight. Its considered keto by him but some other people would disagree since the carbs are a little on the high side from the nuts and veggies.
I have followed a CKD for close to 8 years. Natty it worked like a charm. But I'm feeling that with AAS more daily carbs seem to keep me fuller. That's why your diet interests me.

[Krom]

Dave's thoughts are that the EFA's from the fish and evening primrose keep you full but I do look fuller the day after my cheat meal. For pre contest he has a set carb up routine. Its also important to get some good fats in with the carb up too.

Anyways I'm going back to eating carbs this Sat. Gotta watch the BF though. Hopefully the AAS and the GH keep my gains lean. It was so much work to get this off. Lucky for me I bought a nice lifefitness treadmill that I can walk on in the morning while watching whatever I want to on the TV.:D Life just got a lot easier.

[ojs]

Dave's thoughts are that the EFA's from the fish and evening primrose keep you full but I do look fuller the day after my cheat meal. For pre contest he has a set carb up routine. Its also important to get some good fats in with the carb up too.

Anyways I'm going back to eating carbs this Sat. Gotta watch the BF though. Hopefully the AAS and the GH keep my gains lean. It was so much work to get this off. Lucky for me I bought a nice lifefitness treadmill that I can walk on in the morning while watching whatever I want to on the TV.:D Life just got a lot easier.

You ever going to post a current picture? I'd like to see what all this bought you.

[Krom]

Yes they're on a card but I have no way load them on my computer. I don't know why they won't load when I hook my camera up via usb:confused: My computer doesn't recognize it so I'm going to go to best buy to get an adaptor for the card. I've just been so busy lately from moving, working, cooking, training, doing cardio and dealing with all sorts of other things. I definitely can't wait to post them. Its the best I've ever looked.

[newguy666]

Yes they're on a card but I have no way load them on my computer. I don't know why they won't load when I hook my camera up via usb:confused: My computer doesn't recognize it so I'm going to go to best buy to get an adaptor for the card. I've just been so busy lately from moving, working, cooking, training, doing cardio and dealing with all sorts of other things. I definitely can't wait to post them. Its the best I've ever looked.

my computer does the same thing some times... just restart your computer and then plug in the usb.

[Krom]

my computer does the same thing some times... just restart your computer and then plug in the usb.

Now my camera won't even turn on!!! I still have the pics on the card though but now I'm filling up with some carbs and I just got back from the gym and my arms were looking big but I couldn't snap a pic. I'm just going to get a new one. Fuck HP, I hate their commercials too!

[lola26]

keep up the hard work... dieting sucks. i am also looking foward to the pics!

[Krom]

Here's one of me. More to come.

[Krom]

OK here's another. Sorry for the blur.

[newguy666]

not bad there bud.... you've dropped a lot fo BF.

what are your stats?

[ojs]

Hey Krom,
I hope you don't mind. This is easier to look at. Haha!!!!

Your back looks thick as hell. Nice work!!!! :D:D:D

[lola26]

your doing something right!! you look great!

any pics of the wheels?

[jchh]

Looking good bro! Where are you in relation to your begining goals? Keep up the hard work

[Krom]

I started out at a little over 220lb and now in the morning when I wake up I'm at around 197. Here's a pic with my legs. Sorry had to take this one in my underpants but at least they're not tighty whites lol.:eek: I like this pic of my tricep too.

[ojs]

Legs are very nicely balanced top to bottom. You're not wearing lipstick in that second picture are you?????:p

[Krom]

Here's a before pic:o

[lola26]

you look huge for 197lbs.. you look more like 220!

[Krom]

Legs are very nicely balanced top to bottom. You're not wearing lipstick in that second picture are you?????:p

Yes I prefer Revlon.... Summer peach. Thanks they've been neglected due to some problems with my knees and lower back but now I really try and focus on bringing them up.

[Krom]

you look huge for 197lbs.. you look more like 220!

Thanks, I hope to be 220 with the same BF % sometime hopefully. Losing BF can make me look bigger in pics.
not bad there bud.... you've dropped a lot fo BF.

what are your stats?
Yes I dropped a lot of fat as you can see. It wasn't easy but it wasn't so hard cause I tried to convince myself it wasn't too much work. Guess its all in perspective. I've suffered more on other diets with my blood sugar going up and down but this diet wasn't as bad once you get used to it. Also the cardio was just inconvenient. It wasn't like what I used to do which was toucher my self with long bouts of intense cardio. The worst part was the lack of energy.

Oh ya I'm 33 and almost 5'8.5 but I just tell everyone I'm 5'9

[ojs]

Shit!!! You've really done a nice job of packing on LBM. My hat is off to you.
:cool::cool::cool::cool:

**PUT YOUR STATS IN YOUR SIG!!!!! Be nice. I'm old! I keep forgetting your damned stats!! !!!:D:D:D:D

[newguy666]

krom what is your current cycle?

put somemore meat on your quads and arms and you'd look very impressive!

keep it up lipstick boy!!:D

[Krom]

krom what is your current cycle?

put somemore meat on your quads and arms and you'd look very impressive!

keep it up lipstick boy!!:D

Right now on I'm on 200 mg EQ and 250 testE every 3 days, 4 iu GH every morning, adex .5 mg EOD, T3 and clen. Ya I definitely want bigger quads and arms. I'm pretty sure I maxed them out naturally, so hopefully the gear will push the limits even further.

Edit I was on test 250 and mast E 200 one shot a week for most of the diet then I went to a shot every 5 days then 4 now 3

[Krom]

Shit!!! You've really done a nice job of packing on LBM. My hat is off to you.
:cool::cool::cool::cool:

**PUT YOUR STATS IN YOUR SIG!!!!! Be nice. I'm old! I keep forgetting your damned stats!! !!!:D:D:D:D

Done... except I'm not sure of my bf%:confused:

[Alin]

Done... except I'm not sure of my bf%:confused:

try to find aquatic center and get under water dunk method for BF%
Knowing your EXACT bf% can help you adjust and make needed changes

[ojs]

Done... except I'm not sure of my bf%:confused:It's hard to tell from the pics. But your back looks under 10% and your legs look over 12%. I'll give you 10-11%. You might be lower depending on how much water you're holding.

[IronBod]

Great job Krom ! That is a impressive transformation ! The before
pic looks like a beer drinking slob. (no offense) The after pics, look
like a dedicated athelete ! HELL of a Change !

Guessing your BF%, 10-12% range, as Ojs stated : if your holding water
its kinda of hard to tell.

[Krom]

Great job Krom ! That is a impressive transformation ! The before
pic looks like a beer drinking slob. (no offense) The after pics, look
like a dedicated athelete ! HELL of a Change !

Guessing your BF%, 10-12% range, as Ojs stated : if your holding water
its kinda of hard to tell.

Thanks
That was the worst before pic I took. I wanted to post something that really showed of my fat gains lol. I've always struggled with my bf levels. My metabolism isn't that gifted.

[Ed17447]

Nice job bro. Big difference in the before and after pics. This should show a lot of newbie's that they don't need a lot of different compounds to achieve what they want.

[Krom]

Nice job bro. Big difference in the before and after pics. This should show a lot of newbie's that they don't need a lot of different compounds to achieve what they want.

Yep I don't even pay too much attention to the drugs. I just take them and forget about it. The diet and training is where the most of the results come from. Thats the important part.

[Krom]

So on I go now to build some lean muscle. So far I'm making some gains in strength. 2 weeks ago I did 11 pull ups with 45lbs the next 12 reps yesterday 14 reps then up to 7 reps with 90 lbs reverse close grip and then just 5 reps w/ 90 wide grip. I think thats pretty damn strong. Hopefully next week I'll do more. Still doing cardio but only 30 min in the morning and not on leg day.

[ironfreak83]

kick ass fuckin work brother!!!! you can tell you're busting your ass and staying dedicated. i'm impressed man, keep it up!

[mrvtwin80]

Fine job Krom!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[kaelalden]

Nice bro... very nice.

[Machola]

nice work krom!!! what a transformation!

[Krom]

Cool, thanks for the kind words fellas:)

[Krom]

Its so nice to have a bowl of oatmeal with cinnamon and blueberries. I sweeten it with slpendra and stevia extract and it tastes great. Definitely feel the higher dose of gear. My appetite is a little too healthy but I'm sticking to the diet plan above but I ended up eating a few lbs of broccoli to deal as if 8 meals a day isn't enough. Guess this EQ is kicking in already. Lucky for me this stuff (stealth EQ) doesn't cause me the pain that the stealth test did. I still get a little soreness a few days later but it's quite tolerable.

Anyways workouts are awesome and my strength is shooting up and I look fuller than when I ended my diet.

[Prime]

Looking lean and thick. Good work.

[apocalypse]

Great work man. I sort of have the same look as the before pic. I will pay close attention to work you have done.

[kzrsoize69]

KROM, dude what a tranformation....you look great....keep it up...

[dennis09x]

kickin ass bud!

[superbeast22]

you look great bro!

[mccollumstacy]

Damn Krom - I thought you were a fat ass like me. Just kiddin you bro. You look fricken great. I got down to around 9-10% with the calipers but just let things get out of hand trying to prep for that meet. I let my head get messed up and went from about 238 at my lowest up to the 260's while trying to get heavier for the heavy division. Your transformation is testimont to your willpower. Congrats I just want to get into the low 240's and maintain as I feel pretty good there - but I'm not doing it with a crazy diet this time around. Gonna eat sensable and do it the right way. Again Congrats - gives me motivation to get started again.

[jchh]

I just want to get into the low 240's and maintain as I feel pretty good there - but I'm not doing it with a crazy diet this time around. Gonna eat sensable and do it the right way. Again Congrats - gives me motivation to get started again.

Thats the best way to do it..As big a fan of CKD as I am you cant maintain that. Sensible dieting is the best way to reach a maintainable weight, it just takes alot longer, and isnt as fun. I like extreme eating and extreme dieting.:D

[mccollumstacy]

Thats the best way to do it..As big a fan of CKD as I am you cant maintain that. Sensible dieting is the best way to reach a maintainable weight, it just takes alot longer, and isnt as fun. I like extreme eating and extreme dieting.:D

You underwear models do seem pretty extreme (scary) kinda guys.:D:D

[Ludacris]

My comp is almost exactly like your before pic, where can i get the details of this diet

[Krom]

http://forums.musculardevelopment.com/showthread.php?t=2915

[ajnaz]

i know this is kinda of an old post, i am starting this diet also and was looking for any tips on food choice or recipes other than whats listed on the md forum. this is a very motivating discussion, i have learned a lot.