Dave Palumbo was putting bodybuilders into ketosis 30 years ago. The rest of the world just caught up.

Dave Palumbo, founder of RX Muscle, introduced the ketogenic diet to bodybuilding three decades before it became a mainstream talking point. At the time, he was considered extreme. High protein, moderate fat, near-zero carbohydrates — a protocol designed to shift the brain into fat-burning mode while preserving the muscle tissue that conventional low-calorie diets tend to destroy.

The Palumbo ketogenic diet is now searchable by name. It became one of the most referenced protocols in bodybuilding nutrition and distinguishes itself from the standard medical ketogenic diet in one key way: where the medical version prioritises high fat and moderate protein, Palumbo's version flips that ratio for athletes. High protein. Moderate fat. Because athletes need to protect and build muscle, not just reach ketosis.

He has used it on hundreds of clients over 30 years. It eliminates cravings, stabilises energy, and forces the body to use stored fat as fuel — which he argues is one of the most efficient fat loss environments a physique athlete can operate in. He does not apply it universally; people who can eat carbohydrates and still lose fat efficiently do not need it. But for those who have stalled, who struggle with hunger, or who carry significant body fat, it is his first tool of choice.

The broader point he makes is about nutritional literacy. Understanding macronutrients, micronutrients, essential fatty acids, and how different dietary frameworks interact with training is not optional in bodybuilding. It is the foundation.

Watch the full episode with Dave Palumbo on YouTube and Spotify.

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