Bino's diet

[C_Bino]

Few really good points in this post and one that I believe needs a caveat.

Dieting to get "gym lean" and dieting for a show are two totally different animals and as Bino stated trying to get sub 5% bodyfat requires more than just by the numbers dieting. Setting up a diet for someone is a fairly straightforward task. J3 does an excellent job at this and as he stated he is merely laying the foundation for base diet. What takes time and practice is learning what dietary adjustments each individual needs to continue progressing.

I agree with Bino on the the calorie requirements being lowered and maintaining lean tissue ONLY if they are using AAS. Natural bodybuilders or anyone else seeking to get into that 5-6% range without AAS will almost always have to keep calories higher to maintain muscle mass.

Thanks for backing that up my man. I truly think people overestimate the calories they need in that last crucial stage to really get stage ready.

[Narkissos]

I truly think people overestimate the calories they need in that last crucial stage to really get stage ready.

Agreed.

But I've been saying that since I first stepped on the forums.

People simply eat too much.

And most have no idea how to train.

Look at the typical contest prep diet that some of the 'gurus' are handing out to figure chicks.

300+ gr of protein per day?

I mean 'cmon.

*I* don't even eat 300gr of protein per day... why would a chick carrying 90 lbs of LBM need it?

-CNS

[C_Bino]

Here is something that would look like what I eat, yet it varies every day depending on what time I work, workout, what I'm working out, if Im doing cardio etc etc.

But if you want and approximation on a regular day nothing special, no cardio. Here it is.

8:00 a.m.

500mL water
35g waxy
10g BCAA’s
5g arginine
5g glutamine

Meal 1 9:00 a.m.

8 egg whites
2 whole eggs
1 cup oats
1 med apple
5 fish oil caps


Meal 2 12:00 p.m.

225g turkey
1 cup green cabbage
.25 cup rice
.5 cup black beans
5 fish oil caps


Meal 3 2:30 p.m.

225g eye round steak
2 cups broccoli
1tsp walnut oil
5 fish oil caps


Meal 4 5:00 p.m. (pre workout)

225g ground sirloin
225g sweet potato
5 fish oil caps


Intra workout 6:00 – 7:00 p.m.

10g BCAA's
3g beta alanine
3g vit C
1L water

7:00 p.m.

50g waxy
10g BCAA's
5g glutamine
5g creatine

7:30

25g whey protein
5 fish oil caps

Meal 5 8:15
16 eggs whites
300g sweet potato
5 fish oil caps

Meal 6 10:00 p.m.

225g fish
.35cup rice
5 fish oil caps


Meal 7 12:30 a.m.

225g turkey
1tbsp almond oil
1 cup cabbage
5 fish oil caps


Meal 8 4:00 a.m.
Night time shake

25g casein protein
500mL water
5g fish oil

[FireGuy]

Quick addition in my head has that right about 4,000 calories a day. That correct Bino?

[C_Bino]

Ya I would put it up around there. To be honest I just kinda feel it out. I do measure my food and eat precise but basically for how i feel and look.

Sounds weird but Im sure you can relate.

[FireGuy]

Curious, do you compete Bino? If so at what level and if not why not? You have a great physique and infinite knowledge.

[C_Bino]

Curious, do you compete Bino? If so at what level and if not why not? You have a great physique and infinite knowledge.

Never competed brotha. Never like to really toot my own horn or whatever, I am very humble and modest but appreciate the compliments. In fact I have been offered sponsorships, and photoshoots, and had Paul Dillet actually invite me into his show a few times, as I do know a few pro's and people in the bodybuilding community. However, my studies take up too much of my time right now, I'm still in school...well will probably never be done lol. If there is anything I love as much as bodybuilding its learning.

I am still young though so I got time and promised that after I completed this final degree next year I will get on stage in 2010.

So we'll see what happens in 2010 when I enter a level 1 show in the heavyweight category at 5'9