I am currently ~193 pounds and am going to switch to a maintenance diet for a bit.


Breakfast: 6 ounces egg whites, 1 cup of oats, 1 scoop of protein

Meal 2: 4 ounces 2% milk, 1/2 scoop of protein, 4 oz. egg whites, and 1 oz. almonds

Meal 3: Turkey sandwich with some olive oil (Arnold sandwich thin)

Meal 4: 5 ounces of salmon, 2 oz chicken sandwich (Arnold sandwich thin)

Preworkout: 6 oz chicken, 1/2 sweet potato

Post: 1 scoop protein, 1/2 cup of oats, 20 grams of dextrose

Dinner: 6 oz steak, 1/2 sweet potato, 1 oz almonds

Before bed:1 scoop casein, 4 oz egg whites, 1/2 cup cottage cheese


In the end: 2990 Cal, 335 grams protein
44/33/23 P/C/F

Thanks