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great question someone posted about maintenence. my take on it is -
think of maintenence not as a weight number, but the numbers of food and exercise you track. my saying is "it's just as much work and effort to stay down as it was to get down". so, in essence, the "diet" never stops. so for me, to put it objectively - 1800 calories a day, exercise once to twice a day. 150 grams protein, 60 grams fat, 150 carbs. keep sodium under 2000. every day, no matter what. saturday is MY diet cheat day. sunday restart. exercise, meal prep and tracking/weighing every day is non-negotiable for me.
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1865 kcal
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Fett: 56,42g | Eiw: 162,51g | Kohlh: 167,60g.
Frühstück: All Whites 100% Liquid Egg Whites, Egg, Skippy Creamy Peanut Butter, Souper Salad Raisins, Bell Plantation PB2 Powdered Peanut Butter, Quaker Quick Oats, Spectrum Organic Ground Flaxseed, Banana. Mittagessen: Egg, All Whites 100% Liquid Egg Whites, Kettle & Fire Chicken Bone Broth, Trader Joe's Quinoa, Pork Chops (Top Loin, Boneless). Snacks/Sonstiges: Snickers Snickers Bar (Fun Size), Smucker's Seedless Black Raspberry Jam, Jell-O Sugar Free Cherry, Dymatize Nutrition All Natural Elite Whey Protein, Bananas, Great Value Fat Free Greek Yogurt Plain (Cotainer). mehr...
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