Need help with a maintenance diet

[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?