A look at my maintenance nutrition.
A lot of you have inquired about my maintenance nutrition, but I couldn’t really address that question right away because my diet was ever-changing as I gradually transitioned from my cutting diet to my maintenance diet.
Now that I’ve sort of settled into a maintenance caloric “sweet spot”, I thought it would be a good time to enter a typical maintenance day into MyFitnessPal and see what my calories and macros looked like.
I need to reiterate that, to me, “maintenance” is all about freedom from the strict attention to diet that is required while cutting. In other words, up until this morning I had no concrete data on how many calories I’ve been consuming since completing my cut, or the macronutrient breakdown. I’ve been guided by intuition, and simply giving my body what it needs based on my activity level and how I’m feeling. In my opinion, this is the only healthy and sustainable way to live; strictly logging every meal and tracking calories is fine in the short-term, but is not a viable long-term prospect.
So here’s what a typical day of maintenance food for me might look like. I’ll talk a bit more about this below the screenshot (click to enlarge):
Okay, so about 3,300 calories. About what I expected. This breaks down to roughly 50% carbs, 25% protein and 25% fat. Again, I am not shooting for anything in particular with regards to macros, but this is about what I would have guessed.
Obviously with my high activity level carbs are critically important, so it stands to reason that they form the bulk of my caloric intake. As you can see, my primary carbohydrate sources include brown rice, bananas, oats and vegetables. I also consume GU energy gels and GU energy chews while on rides, as well as Clif bars (I also have a Clif bar on most mornings as part of my breakfast).
Of course this is a just a look at a single day, but I think it’s a fair general representation. There are days when I’m probably closer to 3,000 calories, and days when I’m over 5,000 calories.
Today is going to be one of those “5,000+” calorie days. We’ve got family coming to stay with us for the weekend, and today we’ll be going out to eat. SPLURGE MEAL TIME! 🙂