Bino's diet

[C_Bino]

Hey whats up boys and girls.

I figured I would post my diet up here. Im cutting and its going well and people always ask me about my diet so figured I would throw it up. But also maybe even get some feedback. No one knows everything and people always got idea's that other people never thought of so here you go.

Comment as you please. Oh btw, part of the reason I am putting this up is because I started to put some protein powder back in the diet. I dont like when people write about things with no experience so I try to do everything. So I finally thought ok I will put protein powder in and use WMS to see what its all about. Also to see how it would affect my fat loss.

Meal 1:
14 egg whites
2/3 cup oats w/ 1 tbsp PB
2 rice cakes

Meal 2:
8 oz chicken
2 eggs

Meal 3:
8 oz tilapia
3/4 cup oats

Train

"Meal" 4 (PWO):66g protein powder (50g protein yielded)
36g WMS
2 rice cakes

Meal 5:
10 oz cross rib steak

Meal 6:
8 oz tilapia
1tbsp hemp oil

Sorry I didnt write totals but they are all the same pretty much.

Protein:
50g per meal
300g Day
1200 cals

Carbs:
50g per meal (3 meals)
150g day
600 cals

Fat:
10-12g per meal (none after workout but you get the point) A little more at some meals but thats what it averages to be
70g day
630 cals

Of course this changes almost daily but that is basically what it is. Some days Are a bit higher in carbs (leg or back day) and sometimes even lower. I will increase them for sure on leg day though but also train earlier this day. Then decrease slowly over a couple day period back down and dip to 100g per day. then back to 150g.

I take 300mg alpha lipoic acid with each carb meal as well. Not a bad investment, I prefer it to chromium.

Oh and I eat veggies as well. I use onions, green and red peppers and green beans in most all my meals.

[Narkissos]

I like it.. Very simple approach.

Simple is best IMO...

How do the kcals relate to your LBM?

-CNS

[C_Bino]

Protein: 1.5 x LBM
Carbs: .75 x LBM
Fat: (P + C)/7

That actually seemed to work out very well for me althought I increased the fat a little bit just mainly because it was hard to keep it below 70.

So I took my LBM to be 200lbs which is a little higher thanit actually is I bet but pretty close and nice round number.

Also, the cardio is helpin me with the extra cals. I am putting am cardio in 3 times per week. PWO 3 times per week and p.m cardio 3 time per week.

[C_Bino]

That gives me a breakdown of about:
50% protein
25% carbs
25% fat

[ChuckLee]

That gives me a breakdown of about:
50% protein
25% carbs
25% fat

Great, that's the same macros schedule I'm following for my cutting diet, started today

[Narkissos]

Interesting macro spread there Bingo

How long have you been running it in this manner?

[C_Bino]

Probably around 8 weeks or so. At first no cardio and some cheat meals. Then added the cardio, then completely took out all cheating.

Gonna keep it this way for another 2 weeks than maybe add in more a.m. cardio sessions.

[Prada]

Looks pretty good. I use something similar. Except I use Tilapia once/day and use beef instead. Also I dont use rice cakes. Im going to add megadose of BCAAs when I cut in 4 weeks.

[Narkissos]

At what point did you add Cardio.. and at what amount?

-CNS

[C_Bino]

Looks pretty good. I use something similar. Except I use Tilapia once/day and use beef instead. Also I dont use rice cakes. Im going to add megadose of BCAAs when I cut in 4 weeks.

Ya I should have stated that I had beef in my diet the first 4 weeks and just took it out half way through.

I also use BCAA's pre cardio when I do it a.m. or p.m.

[C_Bino]

At what point did you add Cardio.. and at what amount?

-CNS

Added cardio I think after week 4. Started at 30min a.m. and 15min PWO.

30 min burns me around 500cals.

Just recently added it in p.m. for the last week.

So I will do it a.m. on non workout days (train 4 days per week hence 3 am sessions)

I do it PWO all days aside from leg day and than p.m. on leg day and my shoulder/calves and chest/tri days. I feel those days I burn the least cals and feel the least drained from my workout compared my two other training days which include back and legs.

My cardio is now:
40min a.m.
30min PWO
40min p.m.

[Narkissos]

Looks pretty good. I use something similar. Except I use Tilapia once/day and use beef instead. Also I dont use rice cakes. Im going to add megadose of BCAAs when I cut in 4 weeks.

I raised a question on UKI and my forum about pseudo-fasting with BCAA accounting for the majority of my protein intake.

I'm thinking about trying that in a bit.. to give my digestive system a bit of a rest.

Another discussion for another time tho

-CNS

[novastepp]

30 min burns me around 500cals.

that is incorrect my man. 30 minutes of moderate HR cardio isn't even touching 250cals for most.

[novastepp]

overall i like that diet too. i find it easiest to cut when i'm using chicken, tuna, oats, sweet potatoes and whey. like Nark said, "simpler is better/easier"

if i were to make a recommendation, it would be to add carbs into meal 5. but as you know, if you are maintaining strength and size, it may not be necessary, but that would be the only thing i could see me adding.

good stuff.

[Braunstein]

Obviously you know what you're doing and if Nark approves its good. I follow a similar cutting routine. Only difference being is that I must have carbs in my post-postworkout meal (meal 5 in your case). Just a personal preference, but if I miss the carbs there I feel sluggish.

[Braunstein]

overall i like that diet too. i find it easiest to cut when i'm using chicken, tuna, oats, sweet potatoes and whey. like Nark said, "simpler is better/easier"

if i were to make a recommendation, it would be to add carbs into meal 5. but as you know, if you are maintaining strength and size, it may not be necessary, but that would be the only thing i could see me adding.

good stuff.

You bastard!

[C_Bino]

that is incorrect my man. 30 minutes of moderate HR cardio isn't even touching 250cals for most.

Ya but you keep forgetting Im a beast lol. It is dependent on weight as well. Granted my heart rate is going a bit higher than I have let it in the past.

But ya I track it and thats basically my cut off line. I dont go for a time per se, just until I hit 500 cal. It is usually 30-35min.

[C_Bino]

overall i like that diet too. i find it easiest to cut when i'm using chicken, tuna, oats, sweet potatoes and whey. like Nark said, "simpler is better/easier"

if i were to make a recommendation, it would be to add carbs into meal 5. but as you know, if you are maintaining strength and size, it may not be necessary, but that would be the only thing i could see me adding.

good stuff.

Ya i thought about the carbs there as well, but I have been feeling great so havent worried as much. Also my ALA is helping to keep energy a bit higher throughout the day keeping the blood glucose more stable.

[goose]

Is this with AAS? What is your final BF% goal here?I'm going to give you a little cardio tip,its best to never count the time when you actually step on a cardio machine,for me the time starts when you reach your target BPM.So when you get to your target of say 125-130,then the clock starts since you will be in apex fat burning mode.the truth is mate the warm up does not do shit for you,your cheating yourself counting those ten mins or so trying to bring that strong heart rate up.

[novastepp]

Is this with AAS? What is your final BF% goal here?I'm going to give you a little cardio tip,its best to never count the time when you actually step on a cardio machine,for me the time starts when you reach your target BPM.So when you get to your target of say 125-130,then the clock starts since you will be in apex fat burning mode.the truth is mate the warm up does not do shit for you,your cheating yourself counting those ten mins or so trying to bring that strong heart rate up.

you really think that glycogen stores will be tapped when you reach your target rate? i'm just asking because i think it is horribly difficult to determine when fat loss actually occurs. in your example, when was the last time you ate? 3 hours or after an overnight fast? just curious as to your opinion.

[novastepp]

Ya but you keep forgetting Im a beast lol. It is dependent on weight as well. Granted my heart rate is going a bit higher than I have let it in the past.

But ya I track it and thats basically my cut off line. I dont go for a time per se, just until I hit 500 cal. It is usually 30-35min.

ok well if that is indeed the case i think your cals are too low. according to your profile, you're about my size. i cut on a little over 3000 cals for 6 weeks and then dropped down to 2500 for another few. granted i didn't want to get any lower than 8%, because i didnt want to lose any LBM. but now i'm hovering under the 10% mark and eating 3400 cals a day. however, keeping in mind that you have been dieting like this for a few weeks. it may be appropriate.

plus you may be using gear to cut.

[C_Bino]

Well thats why I have cut out any cheating now. Cals were prolly around 3000 and now down between 2400-2600 a day. And I am using AAS yes.

And I agree with the HR being in the right zone before I consider it being beneficial to count. Thats why I do 30min for PWO when my heart rate is already abour 150 and 40min at other times

IM fat.

[Panzerfaust]

Cardio? Whats cardio?

I am waiting to buy my own Elliptical before hitting that shit. Diet looks good, I prefer simplicity. Makes things so much easier.

[C_Bino]

Nova, what you think if I add in 25g carbs for meal 5? That way boost cals by 100 and also get some in like you said you like to do as well at that time.

The reason I have them as low as 2400 with cardio added on top is because like I said this is kind of the "base," I increase carbs in leg and back day and then taper off.

I switch it up a bit.
Some days will be 300g, next 250g, 200g, 150g etc. So its not 2400 every day. I have found this to work fairly well. I am carb sensitive like a mofo.

I will try to get someone to snap a pic of me to throw up.

[C_Bino]

Cardio? Whats cardio?

I am waiting to buy my own Elliptical before hitting that shit. Diet looks good, I prefer simplicity. Makes things so much easier.

LOL...I wish i had an elipitical at my place. All I got is a bike, hate it, wont use it.

[Kale]

[Dezeroth]

[novastepp]

Nova, what you think if I add in 25g carbs for meal 5? That way boost cals by 100 and also get some in like you said you like to do as well at that time.

The reason I have them as low as 2400 with cardio added on top is because like I said this is kind of the "base," I increase carbs in leg and back day and then taper off.

I switch it up a bit.
Some days will be 300g, next 250g, 200g, 150g etc. So its not 2400 every day. I have found this to work fairly well. I am carb sensitive like a mofo.

I will try to get someone to snap a pic of me to throw up.

i don't see a problem with it at all. basically they are going to help recovery anyway. and when you up your carbs on leg and maybe back day that helps with carb cycling. and i know you know quite a bit about it. but if those refeed days are high enough you can afford a lower day a few days later. so if you're going to go high, maybe hit a 350g carb day on legs. up to you though, you how how that would set better than I.

[C_Bino]

Ok I fogot my bro snapped a pic of me 2 days.

Shirt on so it's not a great pic for judging overall body etc. But I figured it is the newest pic I have and you can at least see arms enough to see how my seperation is coming along there. Of course its from a cell phone cam so it blows but here.

[C_Bino]

i don't see a problem with it at all. basically they are going to help recovery anyway. and when you up your carbs on leg and maybe back day that helps with carb cycling. and i know you know quite a bit about it. but if those refeed days are high enough you can afford a lower day a few days later. so if you're going to go high, maybe hit a 350g carb day on legs. up to you though, you how how that would set better than I.

Ya Ill give it a go for a couple weeks bro. Thanks, always appreciate your input.

[audis4]

i like your diet too bino.

ya, i had to cut out all cheating. 1 cheat meal/month is what I have to do now...it sucks!

I didn't read every post and it may have been mentioned but 150g carbs for 200lbs lbm seems a little low. But if you're not losing than keep it up. & ya, i agree with nova about meal 5

lookin, pretty big there buddy! good work and good luck continuing to cut

[Prada]

Bino.

1)Does you diet differ on off days? Any cycling?
2)Your cardio in the AM or PM do you do it post workout or do you isolate your cardio from weight training? Reason I ask is because I definitely think the BCCAs will help.
3)Any substances that you will use? Clen, AAS?
4)What are your stats before commencing your diet and goal?

Goodluck and keep us in the loop.

[Prada]

I raised a question on UKI and my forum about pseudo-fasting with BCAA accounting for the majority of my protein intake.

I'm thinking about trying that in a bit.. to give my digestive system a bit of a rest.

Another discussion for another time tho

-CNS

What is the response or conclusion you got?

[Johny-too-small]

Im pulling away from the standard 6-8 meals everyday diet. Instead, I eat only when hungry. No one knows how many calories one burns in a day and everyday is different in terms of calorie requirements. Im now listening to my body and allowing my genetics to do the work.

So, some days I might eat 6-10 meals while others I will eat only 3. I base my meals eating the exact amount of protein, carbs, and fats every time (ie: Xg pro/ Xg cho/ Xg fat). When Im hungry, I eat. If Im not, I dont eat. I allow my daily activities to make me hungry (training/cardio/etc).

I know that Im giving a very brief and basic explanation here, and it is only my opinion after eating clean for 2 years now. No need to get fat then cut then get fat again. I want to look like a BBer year round.

Quote from a wise man:
1. If you eat when you are not hungry, you will get fat.
2. When you are hungry, you need to eat.
3. Do not project how many calories you need, it changes day to day. No one is that smart.
4. Find out what ratios you need or DESIRE for the look you want.
5. Make your body hungry and do things to make it desire growth.
6. Relax and let genetics do their job.

[novastepp]

i eat every 3 hours and stay lean year round.

[Johny-too-small]

i eat every 3 hours and stay lean year round.

Thats great, bro! You do have a solid diet. Since I started eating every 3 hours, I have been able to keep my bf under 12%.

Im trying to see if it is possible to keep the body growing lbm while maintaining/shedding fat. I know that if youre a noob, this can happen easily. As I progress in BBing, I am finding it harder and harder to do a good bulk and stay sub 10%. I know it can be done, and thats what Im trying to learn how to do. Instead of starting 16,14,12 weeks preparing for a comp, Id like to do it in 6 or less.

I am trying to find out if countless hours of moderate cardio is really needed to burn excess or unwanted fat. Or, can I achieve this through diet and training alone? I do incorporate cardio (7-10 min. hard pwo) for my heart.

All in all, Im trying something else. Hope I learn something in the end.

Sorry Bino if I hajacked your thread.

[C_Bino]

Hey Prada,

I am not changing the diet much on off days aside from having the carbs in different meals. I am still putting cardio in on those days so dont feel liek dropping my cals any lower than they already are.


My a.m. and p.m. cardio are not combined with my workout. I take 10g BCAA's before each session. I explained about that I do 9 cardio sessions per week, you can see it in the post up there.

The AAS Im using are test (TRT dose), Tren E and Winny. I dont really like clen that much but may throw it in since I have some.

I dont remember my exact starting weight actually or bf%.

Right now I am weighing in at about 210 and bf% is probably 10.

[Narkissos]

What is the response or conclusion you got?

The conclusion is that it works pretty well.

The guys on UKI promote fasting.

My personal experience with it has been positive.

I'm still yet to do the all-out experiment i had planned however...

This was a modified 'fast' w/ BCAAs supplemented @ 1gr-1.5gr/lb LBM

No solid protein... Supplemented soluble fiber + low-starch fruits + vegetables.

Not a fast in the true sense... but more of a lower-intestinal 'cleansing' type diet... with fat-loss inclusive metabolic benefits.

-CNS

[Prada]

Cool B,

We have similar stats I guess. Let us know how you progress man. As far as Clen is concerned, Im not a fan of it at all either. I haven't tried ECA in some time, might try it this time around.

For the protein powder, if I recall correctly you dont/didnt use any whey right? If so wouldnt it be perhaps not the ideal time. Having food in lieu of whey will need to be metabolized therefore increasing calories spent. I would have to say it would be quite minute but can assist you.

[Prada]

I'm thinking about trying that in a bit.. to give my digestive system a bit of a rest.

Not a fast in the true sense... but more of a lower-intestinal 'cleansing' type diet... with fat-loss inclusive metabolic benefits.

-CNS

Gosh I hope you aren't going to try those "colon cleansing" drinks.