What You Should Eat to Maintain Muscles and a Lean Physique?
A maintenance diet is to retain muscle mass, maintain strength (or at least minimize loss of strength seen in deficit-based diets), prevent fat gain and fuel your body with the right nutrients. That way, you’ll take in exactly enough calories to match your energy expenditure each day—high enough so you don’t gain weight, not low enough so you lose muscle.
So to make this diet even more effective, we take the iMuscles Nutrition supplements that help with muscle recovery, energy, and general health.
🔹 What a Maintenance Diet Looks Like
✔[i] Caloric Maintenance – Eating just enough to keep weight constant, without additional fat gain.
✔ Enough Protein – Muscle breakdown is prevented while recovery is supported.
✔ Balanced Carbohydrates & Fats – To keep your energy steady and hormone production in order.
✔ Important Micro Nutrients – Immunity, Metabolism & Overall Health.
🔥 MAINTENANCE DIET PLAN (iMuscles Nutrition Products)
🕗 Meal 1 (Breakfast) – Balanced Start
✅ iMuscles Oats and Whey Protein (1 scoop in milk) – 25g of protein with slow-digesting carbs for long-lasting energy.
✅ 2 Whole Eggs + 3 Egg Whites – Packed with protein and healthy fats.
✅ 1 Slice of Whole Wheat Bread or Peanut Butter – A really good balance of complex carbs and good fat.
🛑 1 Cup Black Coffee (No Sugar) – Increases Metabolism and alertness.
🥘 Meal 2 (Mid-Morning) — Nutrient Support
✅ Omega-3 Fish Oil Capsules (1 softgel)– Helps with joint and inflammation support.
✅ 100g Unsweetened Plain Yogurt — High in creamy, slow-digesting protein.
10 Almonds + 10 Walnuts – Healthy fats for hormone balance.
🕑 Meal 3 (Lunch) — Lean & Balanced Meal
✅ Chicken Taňu (150g) Grilled – That\`s one of the best source of protein.
✅ Brown Rice (75g) – An energy source that doesn’t spike blood sugar.
✅ Steamed Veggies (Broccoli, Spinach, Peppers) – To help digestion (high fiber content)
✅ Calcium Magnesium & Zinc Tablets (1 tablet) — Fosters muscle function and strengthens bones.
🕟 Meal 4 (Pre Workout) – Energy & Performance
✅PRE WORKOUT: Instant Charge (1 scoop in water) – Increases focus and endurance.
✅ Micronized Creatine Monohydrate (3-5g) – Increases strength and endurance.
✅ 1 Small Sweet Potato — Gives long-lasting energy.
🕔 Exercise – Resistance + Cardio
(Maintain Fitness: Combination of weight training and moderate cardio)
🕡 Meal 5 (post-workout) — Recovery & Muscle Preservation
✅ Gainz4Ever Real Whey (1 scoop in water/milk) — 25g fast-absorbing protein to repair muscle
✅ BCAA + Electrolytes (1 scoop in water) – (Helps with muscle hydration and recovery)
✅ 1 Medium Banana – Replenishes glycogen stores (not too much sugar)
🕙 Meal 6 (Dinner) — Light But Nutrient-Dense
✅ Grilled fish (120g) or paneer (150g) – For lean protein to help with muscle retention
✅ Quinoa (75g) or Stir Fried Vegetables — Gives you some fiber, vitamins, and minerals.
✅ Multivitamin Tablet (1 tab) – staple micronutrient in our diet
🕛 MEAL 7 (Pre-Sleep) — Nocturnal Rejuvenation
✅ Gainz4Ever 100% Natural Oats & Whey Protein (1 scoop in water) – This is a slow-digesting protein to help my muscles avoid breakdowns.
✅ 1 Handful of Mixed Nuts – Healthy fats to balance your metabolism.
🔥 Why This Maintenance Diet Works
✔ Stops You from Gaining Fat – Caloric content is balanced so you should not gain unnecessary weight.
✔ Maintains Lean Muscle – High-protein intake maintains muscle mass.
✔ Energizing – Complex carbs and healthy fats sustain activity.
✔ Improves Recovery – Protein and BCAAs, and creatine improve both recovery and performance.
😎 Just follow the plan, train hard and fill your body with iMuscles Nutrition products. You will stay in shape! 🚀