This is just a sample diet for when I am maintaining but have no specific goal in mind.  What works for me might not work for everyone.  Almost everyone is going to have different needs when it comes to calories and macro nutrients.  A person’s weight and activity level each day can change how much a person needs to consume.  I am a big believer; there are a number of ways to get to the finish line.

I sit behind a desk almost 9 hours.  By the time I leave work I have on average 2500 steps in and even with my work-out after work I do not need as many calories as someone who bikes 10 miles, swims 3 miles and gets a workout in … or a person who walks all day long and workouts.

I highly recommend everyone use a calorie calculator and a macronutrient calculator to get a base line. Then you can increase or decrease the portions in my sample diet below and use the meal plan below as a base line.

  • The goal is to eat every 2.5 to 4 hours.
  • You want to combine a Protein (meat, shakes, eggs, greek yogurt) with a Carbohydrate (fruit veggies, pasta, breads…) with a healthy fat and watch the portion size.
  • So within an hour of waking up you should be eating breakfast and then eating every 2.5 to 4 hours thereafter.
  • Remember 80% of your physique results will come to what you put in your mouth only 20% comes from the time spent in the gym.

Feel free to comment below and I will answer any questions.  I will be posting up new sample Menus  on Monday be sure to check back.

Meal 1 Breakfast:

¾ cup cottage cheese
A piece of fruit or 1 cup berries

Meal 2:

1 scoop whey protein
¼ cup nuts

Meal 3 Lunch:

4 oz lemon pepper tuna
½ cup rice
2 handfuls spinach
½ avocado
Mix Together and Salt and Pepper

Meal 4: snack

2 hardboiled eggs


Post workout shake

Meal 5 Dinner:

4 oz of chichen, medium salad veggies as much as you want
2 tbsp homemade Italian packets
Salt and pepper

Meal 6: if needed…depends on time you go to bed

½ cup cottage cheese
Add veggies if you want
Salt and Pepper and I like to add in Chili Pepper

Goal for Water:

3 litters a day
my goal is a Gallon plus a day

Meals can be moved around … For example, you can Meal 4 for Meal 2

Approximation Calories & Nutrients
Calories: 1650
Protein: 150 grams (40%)
Fat: 50 grams (30%)
Carbohydrates: 107 grams (30%)