Maintain

MAINTAIN YOUR PEAK PHYSIQUE

At Alphaland, we know that maintaining a healthy weight can be just as challenging as losing weight. Our maintain weight section is designed to provide you with the tools and resources you need to sustain your weight loss and maintain a healthy, balanced lifestyle.

THE CONCEPT OF MAINTENANCE CALORIES

Maintenance calories refer to the number of calories that an individual needs to consume in order to maintain their current weight and body composition. Consuming more calories than the maintenance level will result in weight gain, while consuming fewer calories will result in weight loss.

Once you have calculated your maintenance calories, it is important to continue tracking your food intake and adjust your calories as needed based on changes in your activity level and goals.

At Alphaland, we provide personalized nutrition plans and support to help you find your maintenance calories and sustain your progress. Our experienced trainers and nutritionists will work with you to develop a plan that fits your lifestyle and helps you maintain a healthy weight and body composition for the long term.

MOTO FOR MAINTENANCE

MID CARB, HIGH PROTEIN, MID FAT.
Daily intake should be somewhat around your maintenance. You can also follow the concept of flexible dieting.

ROADMAP

1
Research

Knowledge is the only key way to do something great

Before starting anything, it is important to have knowledge about that specific field. Therefore, we recommend reading articles and blogs to gather as much information as possible.
2
Maintanance Calories

Calculate your Maintanance Cals

Knowing your maintenance calories is crucial for developing a nutrition plan that supports your fitness goals. Whether you're looking to lose weight, build muscle, or maintain your current physique, understanding your maintenance calories can help you determine the appropriate calorie deficit or surplus needed to achieve your goals.
3
The How

The Important Part

Maintaining your weight involves consuming the right amount of calories to balance the energy that you expend through daily activities and exercise. Eating somewhat around your maintenance cals and having an active lifestyle is all you need to maintain your weight.
4
Monitor

How to check your progress ?

When starting your fitness journey, it's important to check your weight and assess your progress regularly. We recommend checking in after a week to see if you have made any progress. If you see any changes in your weight reduce/increase your cals accordingly in order to maintain your weight goals.

DIETS

Oat Meal

Carbs

55g

Protein

11g

Fat

5g

307 Calories

Fruit Salad

Carbs

20g

Protein

1.3g

Fat

0.6g

84 Calories

Caesar Salad

Carbs

6g

Protein

2g

Fat

9g

113 Calories

Avocado Toast

Carbs

20g

Protein

5g

Fat

11g

195 Calories

Avocado Salad

Carbs

6g

Protein

3.3g

Fat

14g

163 Calories

Salmon Curry

Carbs

8g

Protein

20g

Fat

19g

279 Calories

Fish Fillet

Carbs

7g

Protein

25g

Fat

7g

186 Calories

Boiled Chicken Salad

Carbs

7g

Protein

38g

Fat

26g

508 Calories

Salmon with Veggies

Carbs

22g

Protein

31g

Fat

25g

415 Calories

Strawberry Protein Shake

Carbs

69g

Protein

24g

Fat

3g

420 Calories

Egg Toast

Carbs

22g

Protein

9.3g

Fat

10.6g

218 Calories

Chicken and Rice

Carbs

11g

Protein

34g

Fat

8.7g

266 Calories

MAINTAIN

MAINTAIN YOUR PEAK PHYSIQUE

THE CONCEPT OF MAINTENANCE CALORIES

MOTO FOR MAINTENANCE

ROADMAP

Research

Maintanance Calories

The How

Monitor

DIETS

Oat Meal

Carbs

55g

Protein

11g

Fat

5g

307 Calories

Fruit Salad

Carbs

20g

Protein

1.3g

Fat

0.6g

84 Calories

Caesar Salad

Carbs

6g

Protein

2g

Fat

9g

113 Calories

Avocado Toast

Carbs

20g

Protein

5g

Fat

11g

195 Calories

Avocado Salad

Carbs

6g

Protein

3.3g

Fat

14g

163 Calories

Salmon Curry

Carbs

8g

Protein

20g

Fat

19g

279 Calories

Fish Fillet

Carbs

7g

Protein

25g

Fat

7g

186 Calories

Boiled Chicken Salad

Carbs

7g

Protein

38g

Fat

26g

508 Calories

Salmon with Veggies

Carbs

22g

Protein

31g

Fat