What to expect from maintaining?

[Sfla80]

Stats:

30yo
180#
5-9
13-14% bf ??
About 4 years trainging, but only 2 seriously with dieting.
2 cycles of test/deca
Goal is like most here, Lean Mass...gain muscle loss fat.

Ok, I have been reading and obviously still learning on how to diet. Was just curious on what you should expect from eating to maintain your current weight? Can you still gain muscle? Lose BF??

With out getting into my entire diet layout, because im not actually sure about keeping it this way right now or not, I will post a sample diet when i figure out if i would like to maintain current weight or not. So just by my macros, and realizing my main diet consists of chicken, salmon, tuna, filet, sweet potatoes, eggs, oats, brocc/califlower....ect.

What can i expect from macros looking like:

Cals: 2627
Protein: 253
Carbs: 181
Fats: 101

I know its hard without the enitre diet layout, but again just realize im trying to figure out if i wanna maintain, cut, bulk as of right now.

If anyone would mind just giving me an Idea of this would be helpful, if not ill just wait till i write up the entire diet.

thanks guys

[gbrice75]

Stats:

30yo
180#
5-9
13-14% bf ??
About 4 years trainging, but only 2 seriously with dieting.
2 cycles of test/deca
Goal is like most here, Lean Mass...gain muscle loss fat.

Ok, I have been reading and obviously still learning on how to diet. Was just curious on what you should expect from eating to maintain your current weight? Can you still gain muscle? Lose BF??

With out getting into my entire diet layout, because im not actually sure about keeping it this way right now or not, I will post a sample diet when i figure out if i would like to maintain current weight or not. So just by my macros, and realizing my main diet consists of chicken, salmon, tuna, filet, sweet potatoes, eggs, oats, brocc/califlower....ect.

What can i expect from macros looking like:

Cals: 2627
Protein: 253
Carbs: 181
Fats: 101

I know its hard without the enitre diet layout, but again just realize im trying to figure out if i wanna maintain, cut, bulk as of right now.

If anyone would mind just giving me an Idea of this would be helpful, if not ill just wait till i write up the entire diet.

thanks guys

I think the macro ratios are ok... but maybe bring carbs up a bit and fat down a bit. If you're trying to maintain, you can stay the same weight while losing fat and gaining a bit of muscle, or at least maintaining muscle in which case your weight would drop a bit from the fat loss. You need to monitor this closely and make adjustments as necessary.

[Sfla80]

Gbrice, thanks for the help. I think my macros are off though, im going to try another site for counting cal's. Right now i used one thats an app on my iphone, but some of the foods i think are off.

The fats are high, but i think it all from good fats. The only thing im not sure about is first meal is 3 extra large egg white and 3 extra large whole eggs. Which brings my fat up and i think makes my cals too high for the first meal....its a little over 600 cals for one meal.

[Sfla80]

Forgot one more question....if im in bed by midnight, and waking up at 7am. At between 3-4 i wake up starving, and usually have a half- to a full cup of cottage cheese with a tbsp of natty pb. The question is where should i be adding these macros too??? Is it like a last meal, or more towards first meal?

[Damienm05]

It's its own meal. Just count anything you eat within a 24-hour period as its own meal within that day. I wake up at 6:00, so 6:00 AM until the following morning is counted as one day, up to and including the shake I pound if I wake up at night to pee or something.

[Sfla80]

Makes sence. Thanks Damien. Alright going to stick with this for a week, and then post post entire diet for a critique then.