Need to switch to maintenance ASAP could use advice
Stats: 22, male & 182cms SW: 125 kgs CW: 80 kgs GW: 75 kgs
Life style: 2 hours gym sessions 5 times a week doing 90% lifting and 20ish minutes of cardio 7 hours of manual labour (a lot of heavy lifting and walking) work 5 times a week Basketball once a week
Main question: I need to switch to maintenance ASAP for medical reasons but have no clue how to eat anymore. Whats a guideline to fill 2500 calories with? Whats a day of eating look like for you maintenaners out there? Any general tips or advice for making the switch?
More info: Hey all so after my latests blood work at the doctors they found my testosterone and hemoglobin is very low (an issue I had in the past but had fixed) they believe its back due to a combination on being in a caloric deficit for about 10 months now and my current diet being overly restrictive. That being said they want me to switch to maintaining my weight. Which is good because it kind of helped give myself permission that Ive lost enough weight and can try to eat "normally" again. My biggest issue now is I have no clue how a normal day of eating looks Ive been using a set and stale meal plan which id rather not use anymore my PT gave me which was 1500 cals on rest days and 1700 on training days. Im doing my weekly shopping tomorrow and I have 0 idea what to buy at this point. Thanks for any help!
Current meal plan: Breakfast: 45 grams plain oats 30 grams bran flakes + 200ml skim milk 8 blueberries 2 tablespoons of Yopro plain yogurt
Lunch: 160 grams skinless chicken breast 160 grams mixed veggies ( broccoli, carrot, mushrooms and beans) 100 grams brown rice
Dinner: 170 grams skinless chicken breast 170 grams mixed veggies (broccoli, carrot, mushrooms and beans) 60 grams brown rice
Snacks: 25 grams mixed nuts 2 rice cakes with low fat peanutbutter spead 12 grams 36 grams of protein powder + 15 grams glutamine (post workout) Drained can of tuna in springwater (on rest days instead of the post workout snack)
Sorry for any format issues, using my phone