I pay €160 in Belgium for 3600kcal and 170g of protein. Rice, pasta, lentils, beans, chickpeas, oats are all cheap. Whole foods is really cheap.
To maintain you have to calculate TDEE and you have to eat at maitenance. Eat enough so you don’t lose weight and gain weight. Hit that sweet spot and you’ll maintain.
You have to calculate TDEE and you have to eat enough to fuel your workout. I play football, go running and ride my bike off season, I walk a lot and I go to the gym so I have to eat 3600kcal or more. It’s about calories so eat a bit less(300 to 500kcal) than your body needs and you’ll lose weight. Eat a bit more(300kcal) and you’ll gain weight.
I have a meal plan and be creative it’s just about the calories and protein want to eat more veggies? Eat less oats or whole wheat pasta. I make wok, lasagne, spaghetti, curry, chili, wraps and so on. Don’t let it fool you. Be creative!
Eat a whole foods plant based diet so eat oats, brown rice, potatoes, lentils, kidney beans, chickpeas! I eat a high carb low fat diet with 3600kcal and 1a70g of protein. I lowered my body fat percentage from 12% to below 8%.
Here’s a typical day of eating for me while bulking with 170g of protein and 3600kcal.
Here’s a typical day of eating while cutting with 120g of protein and 2000kcal without a protein shake.
Another typical day of eating while cutting with 94g of protein and 1500kcal without a protein shake.
Another typical day of eating while cutting with 112g of protein and 1505kcal including a protein shake.
Here’s a meal plan with 1173kcal and 92g of protein including a protein shake.
Use cronometer to track calories.
According to this article you don’t need to overkill on protein : https://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
There is normally no advantage to consuming more than 0.82g/lb (1.8g/kg) of protein per day to preserve or build muscle for natural trainees. This already includes a mark-up, since most research finds no more benefits after 0.64g/lb.
Study from 2018, Protein supplementation beyond total protein intakes of 1.62 g/kg/day resulted in no further RET-induced gains in FFM. Credits AromaticLab7.
I’m 72kg and need max 120g of protein and min 100g of protein. When cutting I had a protein shake.