Maintenance Diet: Comments?

**ravadongon** · 01-16-2006, 09:12 AM

I'm 17, 180cm, 80kg @ ~15% bf. Here is my diet for when school and sport starts. I'll be training twice a day from Mon-Fri (~2-4hrs per day) and playing games twice a week (Sat and Wed). I don't really want to gain any significant weight, a small amount 1-2kg is fine, but with the amount of running I doubt I'll be able to...I don't have much time to prepare meals hence the use of MRPs and protein bars as a 'timesaver' more than anything else. I can't total macros because there is quite a bit of variance in this diet, but I'm hoping it will be 3500 kcal+, 200g+ protein and 400g+ carbs :

Diet

Meal 1: Morning Pre Training (4:30 – 5:00AM)

2 scoops (1/2 serving) of Cytosport’s Cytogainer
1 weetbix
1 serving of WW pasta

Meal 2: Breakfast (7:00AM)

2 eggs
1 slice of Burgen Rye bread
1 cup of HILO milk
2 grilled tomatoes
1 serving of fruit

Meal 3: Mid-Morning Meal (10:45AM)
1 Balance Protein Bar
1 apple
1 handful of mixed nuts

Meal 4: Lunch (1:00PM)

1 cup of skim milk
1 chicken + lettuce sandwich w/ rye bread

Meal 5: Afternoon Pre Training (3:30PM)

1 scoop of whey protein powder
1 serving of Gatorade/Powerade
1 banana

Meal 6: Post Training (4:45 - 5:15PM)

1 scoop of whey protein powder
1 serving of Gatorade/Powerade
2 weetbix
1/2 cup of HILO milk

Meal 7: Dinner (7:00 – 7:30PM)

…WHATEVER IS SERVED… (either steamed fish/roast meat + boiled vegetables OR lentils + rice + raw salad OR pasta + salad)

Meal 8: Pre Bed (9:00PM – 9:30PM)

1 serving of Cottage Cheese
1 cup of HILO milk
1 tbsp of Natural Peanut Butter

OR

Tuna
1 cup of HILO milk
1 tbsp olive oil

OR

1 scoop of protein blend
1 cup of HILO milk
1 tbsp of Natural Peanut Butter

Supplements

Multivitamin/Multimineral – 1 tablet in the morning, 1 in the afternoon
Fish Oil - 2 caps morning, 2 caps evening
Trace Minerals - 1 serving morning
Vitamin C - 1 cap morning
B Complex - 1 cap morning
Zinc Complex – 1 cap morning
Magnesium Complex - 1 cap evening
Creatine formulas i.e. MAN Clout, MAN Orotine, Omega Thunder – pack recommendations to be adhered by
BCAA - 1 serving morning, 1 serving pre-workout, 1 serving evening
L-Tyrosine – 1 pre workout

**powerman2000** · 01-20-2006, 11:22 AM

I would expect anyone with your stats to gain weight on a diet like that. I don't see it as a "maintenance" diet. Have you calculated your BMR yet?

Do you have an idea of what your total amount of cals burned each day are?

**ravadongon** · 01-21-2006, 01:08 AM

Quote:

Originally Posted by powerman2000

I would expect anyone with your stats to gain weight on a diet like that. I don't see it as a "maintenance" diet. Have you calculated your BMR yet?

Do you have an idea of what your total amount of cals burned each day are?

According to this page (http://www.bodybuilding.com/fun/leah1.htm), I have a BMR of 1987 kcal, and considering my activity rate, which is very active, that would make it ~3500 kcal burned.

01-16-2006, 09:12 AM	#1
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	Maintenance Diet: Comments? I'm 17, 180cm, 80kg @ ~15% bf. Here is my diet for when school and sport starts. I'll be training twice a day from Mon-Fri (~2-4hrs per day) and playing games twice a week (Sat and Wed). I don't really want to gain any significant weight, a small amount 1-2kg is fine, but with the amount of running I doubt I'll be able to...I don't have much time to prepare meals hence the use of MRPs and protein bars as a 'timesaver' more than anything else. I can't total macros because there is quite a bit of variance in this diet, but I'm hoping it will be 3500 kcal+, 200g+ protein and 400g+ carbs : Diet Meal 1: Morning Pre Training (4:30 – 5:00AM) 2 scoops (1/2 serving) of Cytosport’s Cytogainer 1 weetbix 1 serving of WW pasta Meal 2: Breakfast (7:00AM) 2 eggs 1 slice of Burgen Rye bread 1 cup of HILO milk 2 grilled tomatoes 1 serving of fruit Meal 3: Mid-Morning Meal (10:45AM) 1 Balance Protein Bar 1 apple 1 handful of mixed nuts Meal 4: Lunch (1:00PM) 1 cup of skim milk 1 chicken + lettuce sandwich w/ rye bread Meal 5: Afternoon Pre Training (3:30PM) 1 scoop of whey protein powder 1 serving of Gatorade/Powerade 1 banana Meal 6: Post Training (4:45 - 5:15PM) 1 scoop of whey protein powder 1 serving of Gatorade/Powerade 2 weetbix 1/2 cup of HILO milk Meal 7: Dinner (7:00 – 7:30PM) …WHATEVER IS SERVED… (either steamed fish/roast meat + boiled vegetables OR lentils + rice + raw salad OR pasta + salad) Meal 8: Pre Bed (9:00PM – 9:30PM) 1 serving of Cottage Cheese 1 cup of HILO milk 1 tbsp of Natural Peanut Butter OR Tuna 1 cup of HILO milk 1 tbsp olive oil OR 1 scoop of protein blend 1 cup of HILO milk 1 tbsp of Natural Peanut Butter Supplements Multivitamin/Multimineral – 1 tablet in the morning, 1 in the afternoon Fish Oil - 2 caps morning, 2 caps evening Trace Minerals - 1 serving morning Vitamin C - 1 cap morning B Complex - 1 cap morning Zinc Complex – 1 cap morning Magnesium Complex - 1 cap evening Creatine formulas i.e. MAN Clout, MAN Orotine, Omega Thunder – pack recommendations to be adhered by BCAA - 1 serving morning, 1 serving pre-workout, 1 serving evening L-Tyrosine – 1 pre workout __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

01-20-2006, 11:22 AM	#2
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,247 Recipes: 0 Rep Power: 203	I would expect anyone with your stats to gain weight on a diet like that. I don't see it as a "maintenance" diet. Have you calculated your BMR yet? Do you have an idea of what your total amount of cals burned each day are? __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

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