I cycle a lot, so I can essentially eat as much as I want most of the time. I try to eat well, but I get a bunch of not so healthy stuff in there as well. I like all sorts of meats, cheeses, dairy and nuts, as well as beans eggs, and quinoa, so I'm sure I'm over my protein requirements most times. Mid season, I'm eating around 4000 calories a day (about, I don't keep track) and loosing or maintaining weight. I do put on 10-15lbs during the holidays, but they are all gone come april or so. I've never taken supplements of any type.