Dave Palumbo – Overview on bodybuilder nutrition and trainings
David Palumbo was born on February 17, 1968, in Manhattan, New York. He is a famous American bodybuilder who has found his fame, even despite the fact that he did not become a professional bodybuilder.
His debut was at the NPC competition back in 1990, when he was 22 years old. The amateur bodybuilder spent only 6 months preparing for the competition, his weight was 168 pounds and he finished in sixth place.
For the next five years, Dave Palumbo trained more and managed to gain another 70 pounds of muscle before and he began performing in the heavyweight division.
Dave began working for Muscular Development Magazine in 2001, where he headed the column “The Anabolic Freak”. Success came at once as the magazine rose in all ratings and began to compete with Flex magazine. A little later, Dave, along with John Romano, launched an Internet radio on the magazine’s website. Dave then went on to become Editor-in-Chief of the magazine.
In 2003, his best time in competitive bodybuilding came when he finished second in the NPC USA Championships. But 2004 was when Dave completed his competitive career, however, he did not leave bodybuilding. In October of this year, Dave was sentenced to 10 months in prison for illegally selling Human Growth Hormone (HGH) to bodybuilders.
Dave Palumbo and his effect (Palumboism)
“Palumboism” is a term made popular by Dave Palumbo as he was one of the first to demonstrate the swollen stomach look. This effect occurs when the muscles on the sides of the abdomen solidify and make it hard for a bodybuilder to hold in their stomach muscles. Palumboism is also referred to as steroid gut, roid gut, or HGH gut. This is because the cause of the effect is not confirmed to be from the use of steroids or human growth hormone.
Palumbo’s career today
In 2009, the athlete was fired from Muscular Development Magazine, as he began to organize the production of his own sports nutrition. The day after his dismissal, Dave opened his own website – RxMuscle.com – on the basis of which he created a community of bodybuilding fans. At the moment the portal covers the events of bodybuilding, fitness and figure category competitions. Dave is also the host of its YouTube channel – RXMuscle: The Truth In Bodybuilding – where he interviews famous bodybuilders like Leonard “Big Lenny” Persin, Jason Genova and Ronnie Coleman Now and then, plus WWE wrestlers like Paul “Triple H” Levesque (who he worked as a nutritionist for). Dave also runs a Q&A series on the channel called #AskDave to answer his fans’ questions.
A little later, Dave’s sports nutrition line called Species Nutrition was released which includes protein, fiber, weight loss, sleeping aids, joint relief, and other health-related supplements. This is the point at which Palumbo became the health guru of bodybuilding.
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Dave Palumbo training tips
Tip № 1
Warm-ups are not compulsory – Dave regularly talks about the fact that warm-ups are not that beneficial. He advises people not to over-do it with warm-up sets, especially if you’re already warm.
Tip № 2
Less can sometimes mean more – According to his training routine when he was competing, reducing the number of sets but increasing the weight is better for gaining muscle.
Tip № 3
Don’t forget cardio – He often reminds his viewers and fans that excess fat is much easier to remove with cardio workouts.
Tip № 4
Split workouts into muscle groups – Palumbo would always divide each training day into separate muscle groups to ensure that each group of muscles is being focused on.
Steroids that are advised by Dave
Palumo has always been open about the use of anabolic steroids and other hormones in bodybuilding. He often mentions that during his time as a WWE wrestler nutritionist he found that hormone replacement drugs are commonly used in wrestling, including testosterone, HGH and hCG in minimal doses (read about the best Gonadorelin dosage here).
In fact any celebrity into fitness seems to have used steroids at some point, even some comedians are rumored to have taken them. In terms of Carrot Top steroids that he used may have been mild or in low doses but the fact is, there are very few people in Hollywood that are completely natural these days. Some say that this is due to the publicity of steroid use spread by Dave Palumbo.
According to his RXMuscle video “How Dave Palumbo Got Huge!” he talks about the steroids he used during off-season. Like anyone who wants to bulk up, Dave says that he favors long-estered testosterone like Testosterone Enanthate or Testosterone Cypionate, with which he would have used an effective aromatase inhibitor (read about Liquidex benefits here, but for females looking to take testosterone, first read more about clitoromegaly).
Palumbo also says that he used Equipoise, Deca (those that are looking for leaner muscle, using a high NPP dosage on cycle might be better), and a little Dianabol (Geneza Dbol) here and there.
Dave also mentions in the video that oral steroids can have a negative effect on digestion if used for a long period of time, Anadrol being a common culprit for this issue. He suggests using injectable Dianabol since it is less prone to digestive issues over oral Dbol.
Dave top tips for putting on size:
- Stick with long-acting injectables
- Keep the testosterone consistent
- Change up your injectables every 6 – 8 weeks
- Eat a clean diet (but if you struggle to put on weight, allow yourself one “cheat” meal per day)
Dave Palumbo diet
The prerequisite for the Dave Palumbo diet is a high protein level (about 1 to 1 1/2 grams per pound), moderate fat (about 1/2 g per pound) and low carbohydrate levels (without direct carbohydrate sources). During this diet, the brain turns into ketosis (it uses ketone bodies for energy – fats), and therefore, the energy needs of the body can be almost completely provided with fats (which you will take in large quantities).
The only activity that uses carbohydrates will be weight training, which can use 40 grams per workout. You will receive these 40 g mediately through the foods that you will eat. As a backup, processed food, which you will have once a week, will provide storage of glycogen (glucose) in case of emergency. So, you see, very little gluconeogenesis in the liver will occur. If we maintain a low level of cortisol (Limiting stimulants), we guarantee that the muscles will be saved!
“Fiber helps burn fat! Everyone should take fibers 2 times per day. Fiber really helps to increase the absorption of calcium. When you follow my diet plan (which involves getting your brain into ketosis), there cannot be any starchy carbohydrates eaten!”
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Palumbo Diet for a 200-pound person
Meal № 1
5 whole eggs (be sure to buy OMEGA-3 EGGS from the supermarket.) They contain practically no saturated fats and a ton of good fats – OMEGA-3); Add 4 more egg whites to this (they should not be omega-3, you can use liquid egg whites).
Meal № 2
SHAKE: 50 grams of whey protein with a tablespoon of all-natural peanut butter (without sugar).
Meal № 3
“Light protein”: 8 ounces of Chicken with 1/2 a cup of cashews (almonds or walnuts)
Meal № 4
“Oily protein”: 8 ounces of Salmon, swordfish (or red meat) with green salad (without tomatoes, carrots, or red pepper) with 1 tablespoon of olive oil or macadamia nut oil and vinegar
Meal № 5
SHAKE: 50 grams of Serum with a tablespoon of whole natural peanut butter or 4 whole eggs (Omega-3) and 4 additional egg whites
Palumbo Diet for a 250 pound + person
Meal № 1
6 whole Omega-3 eggs
Meal № 2
8 ounces of chicken with ½ a cup of raw almonds
Meal № 3
50 grams of whey with 2 tablespoons of all-natural peanut butter
Meal № 4
8 ounces of salmon with 1 cup of asparagus with 1 tablespoon of macadamia nut oil
Meal № 5
50 grams of whey with 2 tablespoons of all-natural peanut butter
Meal № 6
6 whole Omega-3 eggs
Remember, it takes 3-4 days to get into a strong ketosis, where your brain uses ketone bodies (fats) instead of carbohydrates for energy. Have patience.
