Maintenance Diet

*EDIT* Was looking more for a lean bulk as I'm trying to add mass*

What up bros- lookin to maintain, and obviously pack on lean mass with minimal fat gains. Stats:

Height: 6'
Weight: 185lbs
Bf: ~9%

Meal 1:
6 egg whites
1/2 scoop whey
2/3 cup of oats

Protein:50
Carbs: 35
Fats: 2
Cals: 364


Meal 2:
Can of tuna, tblsp of mayo (miracle whip), 1/2 tbsp natty pb, 1tbsp flax oil, 1/2 tbsp olive oil (I mix up the ratio betwee flax and olive oil), 1 boiled egg white

Protein: 40
Carb: 4
Fat: 28
Cals: 428

Meal 3 (Pre workout)
Lean protein (usually chicken), and apple OR small serving of oats

Protein: 15
Carbs: 20
Fat: 0
Cals: 140


Meal 4 (PWO)
~1 1/4 scoop of whey, ~1 1/2 scoop of dex

Pro: 35
Carbs: 40
Fat: 0
Cals: 300


Meal 5 (PPWO)
1-1 1/2 chicken breast, 2/3 cup of oats OR 2/3 cup of whole wheat pasta, veggies (broccoli usually)

Pro: 40
Carbs: 50
Fat: 3
Cals: 395


Meal 6:
6 oz of ground turkey (I think it's 90% lean, maybe more?), tbsp of flax, broccoli

Pro: 30
Carb: 0
Fat: 30
Total: 390


Meal 7:
1/2 cup of cottage cheese (4%), 1/2 tbsp of flax

Pro: 25
Carbs: 5
Fat: 12
Total: 228

Totals
Protein: 235gms
Carbs: 154gms
Fat: 76gms
kcals: 2240

I just figured these numbers out, some of them were estimates such as the chicken (I don't weigh it, but guessed it was roughly 6 oz/breast). I also randomly consume extra things with my meals (natty Pb with pro/fat meals or handful of nuts) and sometimes a lil extra chicken.

I'm gonna start weighing food so I have a better idea of total calories because 2240 seems low to me. I also just upped my fat. I was using flax pills, now I'm using oil.

Anyways, what do you guys think? I stay lean year round no prob (abs are always visible and about a 32" waist). I've had consistent gains, but nothing substantial. I recently began watching calories a bit closer because I felt they were to low. Suggestions?

well, its almost impossible to maintain, and add lean mass at the same time, to add mass you have to add a surplus of calories and not be at a maintence level or at a caloric deficit...i think what you wanna do in theory is a lean bulk, so you dont add too much fat and that plan can be found in the bulking sticky, but you did do a decent diet plan, and did not mix macros, good job bro...good luck bro

Yea, I shoulda said lean bulk because I guess that is my goal. I just wanted to keep it pretty clean. It still doesn't seem like my macros add up. I'm eating 7 meals/day, six of which are whole foods and it only adds up to 2200 cals. I'm positive it's higher because I really didn't add in veggies and didn't weigh out my chicken.

As far as a clean bulk goes, what would you guys suggest I do?

1. Bump calories 300 over maintence
2. Do 45 minutes of morning fasted cardio at least every 3 days if not every other
3. Eat clean quality foods
4. Good luck bro, and you wont gain much fat with this plan

Quote:

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Originally Posted by mwolffey

1. Bump calories 300 over maintence
2. Do 45 minutes of morning fasted cardio at least every 3 days if not every other
3. Eat clean quality foods
4. Good luck bro, and you wont gain much fat with this plan

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From my experience, this seems like EXCELLENT advice.

The craziest part is the only 300 over maintainance, but I tried the 1000 over maintaince and packed on a lot of fat with the muscle.

If you're not gaining with 300 over, then adjust up and give it a few weeks before adjusting again.

i just said 300 because he will still gain, without much fat....i gain rather easy and this is what i do...and as superballer said, be sure to increase calories as you increase weight Dno...just dont go overboard

I think my cals are lower than I thought. I just began weighing my chicken today, and it weighed out to 6oz. I've been getting a lot less protein in my ppwo meal than I thought.

I def have a fast metabolism, so I'm not too concerned with gaining fat, just would like to stay lean while packing on mass (wouldn't we all). I haven't been as concerned about gaining a little bf lately because my obsession with getting big is overshadowing everything else.

I'm gonna recount my total calories and reevaluate what I think my maintenance level would be and stick to the 300-500 kcals over maintenance and see how that works.

As far as my current macros, what would you guys suggest I switch up? Particularly fat, I felt I should be getting a bit more. Thanks broskies

bump

def add some more fats in the form of efas...flax, natty pb, olive oil...etc...if you can, try to add 1 more meal and make it some sort of lean protein and natty pb or something, so both pro/fat ratios are bumped up a notch...or just replace one of your pro carb meals

this is the same plan i run but i add 2 high calorie days at the end for days 6 and 7 and days 1 through 5 are directly at the maintenance level, all food weighed and stuff like that. cardio is 1 hour on the high calories days, and 45 minutes 3 times during days 1 through 5. i added 10 pounds in 6 months and lost 4. i am currently as lean as i was when i was 10 pounds lighter so it worked. this year i'm taking away one of the high calorie days and adding 5 extra ounces of red meat a day and 1 extra tablespoon of flax dispersed throughout the day instead to try and gain more muscle. awesome plan. good luck. after 2 weeks add calories if you dont see any weight changes. i would add protein first then fat.

Quote:

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Originally Posted by mwolffey

i just said 300 because he will still gain, without much fat....i gain rather easy and this is what i do...and as superballer said, be sure to increase calories as you increase weight Dno...just dont go overboard

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Definately, I agree with you wolfey.

I just used "crazy" to describe what you said because I had thought all along that a person needs like 1000 cals over maintainance, to gain and it just isn't the case.