Genetics... hmmm... Genetics gave me arms the size of trains, but I've always had to work hard to maintain. I'd say that things are different now, because I don't worry or stress things at all (thanks Relora).
My typical meals everyday:
Morning: 8 egg whites, peppers, onions, mushrooms, basil omelette with 2 pieces of Ezekiel toast and a little organic jelly
Brunch: chicken, a little rice, lettuce, tomato, and a side of steamed carrots
Lunch: Same as brunch
Post Workout or Post HIIT cardio: 50 grams whey isolate, small banana, 2 pieces Ezekiel toast (honey added if after weight training)
Dinner: Fish, beans, veggies
Snack: Shake or cottage cheese with fish oil
My meals are flexible and I don't have to train at the same time everyday or whatnot, but my sleep is PERFECT, stress is at absolute zero, and I have a good staple stack and take a lot of DIFFERENT anti-oxidants. My workouts are executed with disgustingly good precision as well and are done in a HIT, full body manner.
Yeah... if your genetics aren't perfect, work hard at it and find your niche. I know many with great genetics who eat fastfood and workout like semi-functional retards and still look good. Whatever