Free personal trainer meal plan! Check out my current “maintenance” meal plan. Maintenance periods are important to do for giving your central nervous system, digestion system, liver, and kidneys a break from the building and leaning periods. The goal is to maintain as much muscle mass as possible without letting your body fat % get above a predetermined number (trying to keep it low). 10-12% body fat is very healthy and feasible to maintain (for men). It keeps enough fat on you for easy satiety and plenty of energy while still keeping an “athletic” look. I’ll typically do 3 month periods of each- 3 months building (high calories/macros), then 3 months leaning (lower calories/macros), and then 3 months maintaining (moderate calories/macros).
Height: 6′ 2″ Weight: 215 lbs. Waist: 33″ Body Fat: ≈10-12%
Calories: Training days- intake ≈4,000 Kcals/ net ≈3,500 Kcals Non-training days- net ≈3,500-3,000 Kcals
# of meals/day: 7-8, depending on training day
Macros Ratio (%carbs, %protein, %fats of total daily calories): roughly 40/40/20
My Maintenance Meal Plan
Meal 1: 70-75g carbohydrates/50-60g protein/5-10g fat
Higher+moderate glycemic carbohydrate sources (varies): old fashioned oats or cream of white rice, mixed berries or sometimes banana
Faster digesting protein sources: egg whites and/or whey isolate protein powder
Fat sources: whole omega-3 eggs
Meal 2 (Pre/Intra/Post-workout): 100-125g carbohydrates/45-50g protein/0-5g fat
Very high glycemic carbohydrate sources: Karbolyn powder or gatorade, cereal or pop-tart/cereal bar or white rice cakes
Faster digesting protein sources: Whey isolate protein powder
No added fats
Meal 3 (1 hour after post-workout meal): 60-75g carbohydrates/45-50g protein/5-10g fat
Higher to moderate glycemic carbohydrate sources: white jasmine rice or white potato
Moderately digesting protein sources: chicken breast or turkey breast or lean beef or white fish
No added fats
Meal 4 (2-3 hours later): 50-60g carbohydrates/45-60g protein/10g fat
Moderate glycemic carbohydrate sources: long grain white rice or sweet potato and/or green vegetables
Moderately digesting protein sources: chicken breast or turkey breast or white fish
Fat sources: omega-fatty acids supplement or all-natural nut butter or unsalted almonds/peanuts
Meal 5 (2-3 hours later): 40-50g carbohydrates/45-50g protein/0-5g fat
Moderate to low glycemic carbohydrate sources: old fashioned oats or sweet potato and/or fibrous fruit (apple/berries) and/or green vegetables
Moderately digesting protein sources: chicken breast or turkey breast or white fish
No added fats
Meal 6 (2-3 hours later): 30-40g carbohydrates/45-50g protein/ <10g fat
Very low glycemic carbohydrates sources: mixed vegetables and/or mixed green salad
Moderately digesting protein sources: chicken breast or turkey breast or lean beef
No added fats
Pre-Bed Meal (30-45 minutes before bed): <10g carbohydrates/45-50g protein/10-15g fat
Very low glycemic carbohydrate sources: fiber powder supplement
Slow digesting protein sources: Casein protein powder
Fat sources: All-natural nut butter
Not an appropriate “maintenance” meal plan for every guy out there, but now you know how I eat for a good chunk of the year! Check back for when I begin another meal plan period to see how my body and corresponding meal plan changes! Feel free to post any questions/comments you have on the NO B.S. FITNESS BLOG or my Facebook business page.