posted Wed, 01/11/2023 - 21:22
849
Actual diet for maintain
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Hello i will start to show my diet during my maintain period
7am
First meal
-100grams Oat
-1 banana
-300g white eggs
-2 wholes eggs
10 Am
Second meal
-80grams rice
-200grams beef
12 pm
Training
20g eaa
3pm
Third meal
-80grams rice
-200grams beef
-some veggies
6 pm
Fourth meal
-300grams potatoes
-200grams tuna
-some veggies
9pm
Fifth meal
-200g salmon
-300g potatoes
-some veggies
12pm
Sixth meal
-200grams salmon
It is the actual diet that i follow.
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Looks expensive
DreamlordProtein Shake are not the best source. I eat only solid
bizownerYour diet looks great however i would advise you to add some fruit.
DreamlordFruit for detox phase but it is not the best source of carb, only red fruits eventualy but it is expensive and i must do choice if you understand
Living4ThePumpThe main thing maintaining will come down to is you getting enough calories. This will mean you will have to eat at maintenance/TDEE or slightly over. Otherwise you will obviously lose weight.
In terms of macros I am a fan of keeping protein between 2.5-3g/kg for athletes, 1g fat per kg and fill the rest of your calories with carbs.
Depending on how heavy you are you could add in a bit more direct fat in meal 4 but if the 80g fat are around 0.8-1g/kg for you then you’re fine. Diet looks very decent except I am really missing fruit ! Fruit is such a great antioxidant especially for assisted lifters driving up inflammation and systemic stress because of the drugs. I would aim for 500g fruit per day preferably out of berries.
Cheers
DreamlordI bridge and i prefer 0,8 for fat approximative. 1g is great for natural and maintain the system. I use fruits just with the first meal, i prefer use potatoes for carb
DreamlordApproximatively 240P 320C 80L
i maintain my weight with this meal plan
Seems low for maintenance given your stats but if it is working then roll with it.
DreamlordI am 224lbs for 6’ and i think 15% of bodyfat
So what is your macro breakdown (protein/carbs/fat) and your calories vs your TDEE?