Need help with a maintenance diet

[stringed bean]

Looking for help on a diet where i can maintain weight around 190-195lbs. but also to drop body fat without losing weight. I think im around 15% now i would like to be down to 12% or even 11%.

For the time being im back to school for 2 months before going back to work so the only exercise i get is every 2nd day when i train. So if needed i can go to the gym on an off day and so some LIT cardio. When I am working its pretty aggressive at times..always on my feet, and sweating alot during the day.

Heres a pic of a sample diet I am currently on..This is from yesterday and was a cheat day. On this particular day calories were a bit lower than usual, fat consumption was up, carbs were a bit low, and protein about right. I know i gotta drop the cheat meals.. and the weight gainer is mainly a meal replacement.

Stats
height:5'6
weight: 192
bf: ~15%
Cycle: in 2nd week of PCT of a 13week test/dbol cycle 500mg/w

not sure if i forgot anything,, but thanks for any help.

[jamyjamjr]

i neeed your to type out your diet. those thumbnails dont work for me... and we would need your bmr/tdee

[stringed bean]

My BMR is 1990
TDEE on training day is 3433
off days its 2388
(1 day on 1 off with training) Training regimine is for the time being lowerd weight 8-12 reps to give my joints a break.
Also havent done any cardio in the last 3 weeks if that would help with figuring out my metabolism.

heres a sample of what ive been eating up until the last couple days started consuming less red meat and more lean chicken.

10AM cals/fat/carbs/pro
6 whole eggs 429/29.8/2.3/37.7
2 slices whole wheat toast 220/1/40/8
3 slices chicken bacon 90/6/4.5/9

1230pm
12" Roast chicken on whole wheat bread sub from subway 640/9/98/46

3pm Pre WO shake
real mass weight gainer with 2% milk 762/17.6/91/59
cup of oats 360/6/60/12

7pm Post Wo shake
gainer with 2% milk 762/17.6/91/59
1/2 cup oats 180/3/30/6
extra lean ground beef on WW pita bread 540/24/35/54

930pm
gainer with 2% milk 381/8.8/45.5/29
extra lean ground beef on WW pita bread 540/24/35/54

1130pm
peanut butter sandwhich on whole wheat bread 460/19/55/17

TOTALS cals/fat/carb/pro
5364/165/587.3/390

This was mainly my diet while i was on my test/dbol cycle..like I said just comming off now still in PCT but kept my cals up to gain weight as fast as i lost it (went from 197-188 week before pct through 1st week of pct, back up floating around 192 now).

[Twist]

My BMR is 1990
TDEE on training day is 3433
off days its 2388
(1 day on 1 off with training) Training regimine is for the time being lowerd weight 8-12 reps to give my joints a break.
Also havent done any cardio in the last 3 weeks if that would help with figuring out my metabolism.

heres a sample of what ive been eating up until the last couple days started consuming less red meat and more lean chicken.

10AM cals/fat/carbs/pro
6 whole eggs 429/29.8/2.3/37.7
2 slices whole wheat toast 220/1/40/8
3 slices chicken bacon 90/6/4.5/9

1230pm
12" Roast chicken on whole wheat bread sub from subway 640/9/98/46

3pm Pre WO shake
real mass weight gainer with 2% milk 762/17.6/91/59
cup of oats 360/6/60/12

7pm Post Wo shake
gainer with 2% milk 762/17.6/91/59
1/2 cup oats 180/3/30/6
extra lean ground beef on WW pita bread 540/24/35/54

930pm
gainer with 2% milk 381/8.8/45.5/29
extra lean ground beef on WW pita bread 540/24/35/54

1130pm
peanut butter sandwhich on whole wheat bread 460/19/55/17

TOTALS cals/fat/carb/pro
5364/165/587.3/390

This was mainly my diet while i was on my test/dbol cycle..like I said just comming off now still in PCT but kept my cals up to gain weight as fast as i lost it (went from 197-188 week before pct through 1st week of pct, back up floating around 192 now).

well your diet is shit. redo the whole thing. also what are your goals in case I missed them. here are some examples of other peoples diets. work with the foods and change the macros to fit your needs.

Foods For Thought
PRO CARBS FAT CALS
MEAL #1
10 EGGS (8 WHITES 2YOKES) 60 0 16 384
1.5 CUP OATMEAL 0 75 5 345

MEAL#2 PWO
PROTEIN SHAKE 60 0 2 240
40 GRAMS DEXTROSE 0 40 0 160

MEAL #3
10 oz CHICKEN 60 0 5 285
1 CUP OATMEAL 0 52 5 253

MEAL #4
3 salmon burgers 66 6 27 510
4 oz pasta 0 54 2 234

MEAL #5
10 oz chicken 60 0 5 285
1 cup rice 0 56 4 260
ALMONDS 6 5 14 164

MEAL #6
2 turkeyburgers 70 4 10 400

382 292 95 3520

another
• 400g Protein / 400g Carbs / 150g Fats
• 4000+ Calories Daily / 8 = 500-600 Calories per Meal
• 424g Protein / 397g Carbs / 151g Fat / 4656 Calories

Supplements
• Jack3d
• Whey Protein
• 100% Casein
• Dextrose

Meal One: Protein/Carb
• 8 Egg Whites (1 Cup)
• 1 Scoop Casein Protein
• 1 1/4 Cup Oatmeal
• 1 Scoop Jack3d
60g Protein / 75g Carbs / 9g Fat / 615 Calories

WORKOUT 1.5 Hours

Meal Two: PWO (15-30 minutes after GYM)
• 2 Scoops Whey Protein
• 80g-100g Dextrose
• 1 Bagel with Cream Cheese
58g Protein / 68g Carbs / 8g Fat / 646 Calories

Meal Three: PPWO (1.5-2 hours after PWO)
• Chicken Breast (4oz)
• 1/2 Cup Brown Rice
• 1/4 Cup Black Beans
• 1 Plain Bagel
56g Protein / 72g Carbs / 12g Fat / 665 Calories

Meal Four: Protein / Fat
• Lean Ground Beef (5oz)
• Swiss Cheese (2oz)
• 1 Medium Potato
• Small Portion Green Veggies
45g Protein / 46g Carbs / 35g Fat / 584 Calories

Meal Five: Protein / Carbs
• Chicken Breast (4oz)
• 1/2 Cup Brown Rice
• 1/4 Cup Black Beans
• 1 Plain Bagel
56g Protein / 72g Carbs / 12g Fat / 665 Calories


Meal Six: Protein / Fat
• 2 Cans of Tuna
• 2 Tbsp Mayonnaise
• (1/2 Cup Oatmeal with less than ½ Cup Milk)
• Veggies
31g Protein / 33g Carbs / 26g Fat / 490 Calories

Meal Seven: Protein / Fat
• Lean Ground Beef (7oz)
• 2 Tbsp Peanut Butter with Celery
46g Protein / 10g Carbs / 46g Fat / 600 Calories

Meal Eight: Before Bed
• 3 Scoops of Casein Protein
• 1.5 Tbsp Flax Seed Oil
72g Protein / 21g Carbs / 3g Fat / 390g Calories

Another
Lean Bulk Diet
Morning Shake 6:00AM
1 scoop 100% whey protein
1 cup soy milk
P31g. C9g. F6g.

Breakfast 6:30AM
2 scrambled eggs
1 cup eggs white
1tbsp olive oil
1/2cup of sweet potato fries
1 multivitamin
1 cup water
P40g. C42g. F24g.

Snack 8:30AM
1/4 cup oatmeal
1/2 cup cottage cheese
1tbsp sugar free jelly
2tbsp penut butter
Water
P26g. C60g. F20g.

Lunch 12:00PM
8 oz turkey, chicken, beef or fish
1 cup sweet potato or wild rice
1/2 cup broccoli , spinach , carrots etc
1g vitamin C
Water
P60g. C55g. F12g.

Snack 3:30PM
2 slices whole grain bread
2oz tuna
1 Tbsp light mayo
1oz almonds
1Vitamin B complex
Water
P29g. C45g. F21g.

Preworkout 5:00AM
1 scoop of whey protein
1 cup soy milk
P31g. C9g. F6g.

During Workout 6:30AM
1 serving Scivitation Xtend
3.5g leucine
1.7g isoleucine
1.7g valine
2.5g glutamine
1.0g citruline malate
2.0g beta alanine
2 cups water

Postworkout 7:00PM
2 scoop ON whey protein
1 cup soy milk
1 banana
2 tbsp condensed milk
P60g. C50g. F9g.

Diner 8:00PM
Same as lunch
1g *****-3 EFA
P60g. C50. F12.

10:00PM
1 serving of ZMA
Water

Late Snack11:00PM
1 scoop ON casein protein
2tbsp Penut Butter
Water
P32g. C8g. F17g.


Protein 369g=1476cal=38%
Carbs 328g=1312cal=33%
Fats 127g=1143cal=29%
Total Calories 3931

[stringed bean]

Goals are to maintain weight around 190-195, keep strength up, and to drop body fat from ~15% to around ~12% or even ~11%.

I found my diet was a good bulking diet i went from 155-178 with it then got on cycle and gained another 15 pounds and so far still have it all after losing 9 pounds of water and strength is still 100% and even rising during pct..also sex drive is still through the roof....i know that has nothing to do with my diet but thought I would throw that in there, just seems odd to me after reading alot of ppl's logs.

Also thanks for those sample diets. I like the 1st and 3rd but I would def need to tweak it a bit. I can't eat oats unless its in a shake...shit makes me gag. What would be good to replace salmon burgers with?

[jamyjamjr]

ur 5'6 and 192 lbs??

would u be willing to post up pics???

i'd like to get an accurate bf..

[stringed bean]

perfect yes i would like to get a 2nd look from someone who knows..il try to email you one from my phone in a couple mins let me know if you get it.

[jamyjamjr]

dude you have a decent build to you at 5'6... well done.. now let's get you ripped..

[stringed bean]

Thanks, u think my 15% guess was accurate?

I dont want to completly get cut because i love carbs and dont like the idea of eating like a rabbit, also right now on pct im kinda low on energy as it is. Basically just looking to get a bit leaner.

The sample diets that Twist put up im going to tweak them to my needs a bit and post them up so u can critique them. Going to try and keep most of my carbs at breakfast and before and immediatly after training.

For the next 8 weeks while im in school I wont have time to make a big breakfast so going to try and whip up something quick or make it the night before and maybe save the eggs until night time where they are low on carbs.

Am I headed in the right direction?? ANy advice is apreciated. Thanks for the responses.

[stringed bean]

Here is a new diet plan i did up with meals i can stand to eat..I didnt put times in because im not sure when I would be getting a break from class to sit down and eat and also training time may vary.


7AM breakfast cals/carbs/fat/pro
weight gainer with 10oz 2% milk, cup of oats, tbsp PB 1039/141/20/65
cup of seedless grapes 62/16/0/1

Meal 2
can of tuna 120/0/2/26
1oz cup skim shredded mozza cheese 80/1/6/7
3Tbsp bacon bits 90/0/6/9

Meal 3
10 eggs (8 whites 2 whole) 384/0/16/60
1 slice whole wheat toast 110/20/0/4
3 strips chicken bacon 90/4.5/6/9

Meal 4 1 hour Pre WO
weight gainer with 10oz 2% milk, cup of oats, tbsp PB 1039/141/20/65

Meal 5 45min Post WO
10oz chicken breast 300/15/4.5/48
125g rice 200/34/4/8

Meal 6 before bed
1 cup ground chicken 325/0/15/42.5

Total cals/carbs/fat/pro
3839/352.5/99.5/344.5

Please add suggestions if anyone has any thanks brothers

[jamyjamjr]

i was thinking closer to 20%... how about your bmr/tdee?

[stringed bean]

damn 20% really? I got work to do...
if thats the case then BMR = 1882
TDEE = 3575 on training day
and 2258 on off day

[jamyjamjr]

Here is a new diet plan i did up with meals i can stand to eat..I didnt put times in because im not sure when I would be getting a break from class to sit down and eat and also training time may vary.


7AM breakfast cals/carbs/fat/pro
weight gainer with 10oz 2% milk, cup of oats, tbsp PB 1039/141/20/65
cup of seedless grapes 62/16/0/1
drop the milk and grapes.. why a weight gainer?? how about something wholesome like eggs and oats??
Meal 2
can of tuna 120/0/2/26
1oz cup skim shredded mozza cheese 80/1/6/7
really?? bacon bits?? drop it..
3Tbsp bacon bits 90/0/6/9

Meal 3
10 eggs (8 whites 2 whole) 384/0/16/60
1 slice whole wheat toast 110/20/0/4
3 strips chicken bacon 90/4.5/6/9

Meal 4 1 hour Pre WO
weight gainer with 10oz 2% milk, cup of oats, tbsp PB 1039/141/20/65
eat real food... shakes should be pwo only
Meal 5 45min Post WO
10oz chicken breast 300/15/4.5/48
125g rice 200/34/4/8what kinda rice??

Meal 6 before bed
1 cup ground chicken 325/0/15/42.5
omit, do a lean beef or a casein shake here
Total cals/carbs/fat/pro
3839/352.5/99.5/344.5

Please add suggestions if anyone has any thanks brothers

we need to drop some calories

[stringed bean]

we need to drop some calories

my 7am meal is a quick one like on the go cause i dont have time to prepare eggs..any other suggestions for this meal?

bacon bits are there because i mix the tuna, cheeze and bitz in a bowl and microwave it...puts a good taste to it but i can drop it for sure.

the reason i have a shake pre workout is because its fast digesting and for the carbs to get me through a work out..i have been doing it that way for a long time now but if your saying i should omit it or move it then im open to suggestionn.

rice is uncle bens grilled chicken rice. the reason i use this is because its quick and also contains protein and tastes awsome.

i will change meal 6 to 1 cup of extra lean ground beef.

[killface]

For breakfast, when I'm in a hurry, I make a shake with 8oz of egg whites, 1/2 cup of ground oats (coffee grinder), and about 1/2 a scoop of whey.

I don't know if that's practical for you but it's a thought.

[stringed bean]

dude beleive me i have tried the raw egg thing..shit just isnt going to work for me haha just a gag reflex thing i guess.

the only thing i havent tried is to mix the whites with milk which i may attempt.

jamyjam

you say i need to drop some calories, how about with my shakes instead of 3 scoops of gainer i can take 2 bringing me down to cals/carbs/fat/pro 887/120.3/19.3/51.4

im going to post up my diet again with changes made to it for you to have a look.

also around how many cals should i be taking in daily just to maintain and should i even go over this number because of the calories which i burn during training.

[jamyjamjr]

if you carb cycle by dropping your carbs low on days that you dont workout, you'll be maintaining..

[jamyjamjr]

also, if you get rid of that milk and such that iv asked, i think that'll be enough.. wont know untill you post up the revised diet

[stringed bean]

7AM breakfast cals/carbs/fat/pro
weight gainer with 10oz 2% milk, cup of oats, tbsp PB 887/120.3/19.3/51.4

Meal 2
can of tuna 120/0/2/26
1oz skim shredded mozza cheese 80/1/6/7

Meal 3
10 eggs (8 whites 2 whole) 384/0/16/60
1 slice whole wheat toast 110/20/0/4
3 strips chicken bacon 90/4.5/6/9

Meal 4 1 hour Pre WO
weight gainer with 10oz 2% milk, cup of oats, tbsp PB 887/120.3/19.3/51.4

Meal 5 45min Post WO
10oz chicken breast 300/15/4.5/48
125g rice 200/34/4/8

Meal 6 before bed
1 cup ground chicken 325/0/15/42.5

Total cals/carbs/fat/pro

3383/315/92/307


my only concern here is sshould i be taking in around 350g protein. carbs are also a bit low but now that im taking them only when i need them i think that should work well for me.

[stringed bean]

Ok i can change to skim milk, also on non training days only use a half cup of oats per shake

[jamyjamjr]

nope.. i want you to drop the milk and use water..

[jamyjamjr]

once you've dropped the milk, stick to the diet for 10 days.. make sure to incorporate cardio. u should drop 1-2lbs a week

[stringed bean]

ok il do that.

im going to edit that last diet i put up...also should i still cut back on the gainer or stay with what i normally take just with water instead of milk

one other thing...i dont want to drop weight just get leaner with the weight i have one...like burn the fat and add muscle..is this possible with my diet

[jamyjamjr]

its possible... in that case up your protien a bit to make up for the 2% milk.. milk = simple sugars.. try to get your diet as close to your tdee as possible and use cardio to take the weight off.. you'll still lose a little muscle.. but it'll b minimal..

[stringed bean]

sounds good dude ill give it a shot...ill drop the milk and find something i can add it to up my protein.

once again thanks for the help..much appreciated..il keep you posted how it turns out.