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Summer maintenance meal plans are up!

Friday, June 22, 2007 by  
Filed under Daily Blog


I’ve completed my 2007 Summer Maintenance meal plan. I may need to make some changes once I’ve had a chance to evaluate my progress, but this plan is pretty much going to be what I follow from July 1, 2007 – September 30, 2007. As always, I’d like to go over the plan in detail…

First, an overview. My daily caloric intake will range from almost 2,100 calories to around 2,400 calories (not including my one scheduled cheat meal). Most of my calories each day (around 46%-55%) will come from quality protein sources, and the balance of my calories will be split fairly evenly between carbohydrates and fats. I didn’t get caught up in trying to make my macros come out to some “perfect” percentage. My macros percentages vary somewhat from day to day, and it does not matter! I think way too many people get caught up in trying to make their meal plans come out to some “magical” balance of macros, and I think that’s unnecessarily pedantic. I’m not saying you shouldn’t have a general plan, but it doesn’t have to be a gleaming work of mathematical precision.

Let’s take a look at my meals…

My breakfasts this summer will be almost the same every day. Why? I love these foods, and never get sick of them! I’ll be eating egg whites, oats, fruit (either grapefruit or pineapple) and a couple slices of whole grain toast. The whole grain toast is a bit of a departure for me in that it is a processed food, but I’m fine with that while I’m maintaining. The bread is a quality whole grain bread with no sugar added and not a bad choice at all.

Meal #2 is a “go to” protein/fat meal for me, and I just love it: 60g of Nitrean protein powder and a couple tablespoons of natural peanut butter.

Meal #3 will change throughout the week. Some days I’ll be having a chicken breast, brown rice and broccoli, while other days I’ll sort of treat myself to tuna or deli-sliced turkey breast on whole grain bread. I’ll also have a handful of wholegrain pretzels and a salad with olive oil on my “sandwich” days.

A big change for me this summer is my workout time! I’ll now be working out on my “lunch hour”, from 2:30 until 3:30. My workouts will only last about 45 minutes, so that gives me a chance to shower before I get back to work.

Meal #4 will be the same every day, even non-workout days. This is another favorite meal of mine, and it makes for a great MRP, and also a great post-workout shake: 75g of Nitrean & half a cup of raw oats combined with water and ice in the blender. Awesome tasting, and a healthy carb/protein meal.

Meal #5 will consist of eye of round steak, brown rice and broccoli on workout days (except Friday, which is my scheduled cheat meal). Other days I’ll eat things like shrimp, chicken breast or salmon along with brown rice. My veggie choice for meal #5 is always broccoli.

Meal #6 will always be the same: another Nitrean + Natural peanut butter shake. This is a great, slow-digesting pre-bedtime meal.

So, there you have it! I may allow myself a cheat “snack” (such as popcorn) every now and then, but for the most part I’ll be sticking to this plan like glue. If I find that I need to make adjustments, I’ll be sure to update the plan and make mention of it here.

I see that’s 2 minutes before 9:00 AM – I’m out of time! Have a great day. 🙂

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