The important thing to remember is that a three-hour difference between each meal should be kept. ( Log Out /  Hi there. You don’t want to gain weight just for the sake of gaining weight. Unsweetened Almond/Coconut Milk Simply adding one slice of wholemeal bread and one large egg to the 2500 calorie meal plan would bring the number of calories up to around 2750, ideal for our 152lb man. You can use our calorie intake calculator to get an idea of your daily caloric burn, then you can begin by adding 500 to 1000 calories to that number. You’ll use carbohydrates for your main energy source and giving your muscles the fuel they need. If you’re overweight and need to reduce your calories, you’ll need to read my post: Muscle Meal Plans for Lean Muscle for Getting Shredded. I take it the gallon of water is to be drank daily? Also, check out my premium training programs here: Note: articles on this website may contain affiliate links, through which the website owner receives some compensation from purchases made. It’s an extremely clean diet that’s designed to help you gain lean muscle mass. You already know that protein is crucial for building muscle so it’s important to keep that high. The meal plans offer delicious recipes that are fairly easy to ma Olympia competitors and professional bodybuilders have used this concept for decades and they have physiques to proves that it works. The aim for each day was 3000 calories, each meal is not more than 100 calories over or under 3000 calories. Here’s are some notes about your meal plan below the below: You’ll eat 5 meals per day (if you need to split one of these meals into 2 smaller meals, feel free to … Anyways, on the weekends I might have a few meals leftover from the week depending on if I had any cheat meals. The 40/40/20 rule is a starting point for making clean gains. If you find that you are not putting on any weight in a couple of weeks then you probably have an especially fast metabolism and would need to increase your caloric intake by an extra 300-500 calories. If you are looking to gain weight through muscle gain, then a 4000 calories a day bulking meal plan combined with working out could lead to you gaining about 2.5 pounds of muscle per month. The total amount of calories for this 3000 calories sample meal plan for ectomorphs is the perfect starting point for muscle building for any hard-gainer. This diet will help you gain 5 to 10 pounds of muscles. Please note that these 4000 calories a day results in muscle growth depend largely on your gender, hormonal makeup, and genetics ( 8 ). Daily Caloric Intake for Bulking This all amounts to roughly 3,325 calories a day and 205 grams of protein. Also, go follow WaterJugFitness on Twitter and Instagram for daily fitness tips, dieting and motivation. You may be thinking that there’s no room for cheat meals when you’re doing a clean bulk. But if I didn’t have any cheat meals and all of my prepped meals are gone then I eat out but am very careful as to what I put in my body. You could simply take out one egg yolk in the first meal and cut the peanut butter in half for that first shake of the day. Now it’s time to get to the good stuff – the food! Whether you want to increase 10 pounds of muscle to your frame or simply to maintain your weight, we designed a special 3000 calories a day meal plan that will effectively work for you from Monday till Friday. It’s time to eat for those who have read both the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List and the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack articles. For bulking, you need to intake 3000 to 5000 calories in a day to gain weight or bulk out but recommended is 3000 to gain weight. This isn’t going to be based on any trendy or fad diets. Fat (g): 56. I responded to your previous questions and you should be all set. Also, monitor your progress and reward yourself when you hit certain milestones. Simply adding one slice of wholemeal bread and one large egg to the 2500 calorie meal plan would bring the number of calories up to around 2750, ideal for our 152lb man. And I’ll show you exactly how to do that as well. I generally follow meal plans for about two weeks then re-evaluate progress. If you haven’t read these articles yet, you might be a bit lost going forward so I suggest checking them out now. Change ). Please log in using one of these methods to post your comment: You are commenting using your WordPress.com account. Each meal will provide the macronutrient totals. If you haven’t read these articles or watched the videos yet you might be a bit lost going forward so I suggest checking them out now. With calories all set, the next part of your diet that needs to be set … Jeff, starting the 3k meal plan and need a few questions answered….. I used this plan for about 2-3 months. For example, the top 5 bulking calculators say I need to eat around 2,600 calories to gain weight. sample meal plan - 3000 calories breakfast protein carbohydrates fat calories 8 egg whites 29 0 0 137 1 whole eggs 6 0 5 72 2/3 cup uncooked oats 9 36 3 207 1/2 tbsp natural peanut/almond butter 2 2 4 53 total 46 37 12 469 mid-morning protein carbohydrates fat calories 2 tbsp natural peanut/almond butter 8 8 16 210 2 slices wheat bread 7 28 2 149 Many people, in their day to day lives, do not work out enough for them to burn off these calories. Where does the gallon of water get used? If I am making steady progress I might stay there for another week then bump it up. If you’re not gaining the expected muscle, You can easily do this by bumping up the serving size a little in all of your meals, If you’re gaining fat then take a closer look at your. The 3000 Calorie Meal Plan is designed to help you pack on (or maintain) lean muscle. This 3000 Calorie Meal Plan is the lowest calorie diet on this page. Also (noob to bulking) what kind of diet should I follow on the weekends? Fat – 60-70g. Just as there is no one-size-fits-all meal plan. You should aim to eat every 2 to 3 hours, depending on your schedule. This site uses Akismet to reduce spam. The following is a 3000 calorie weight gain diet plan which is suitable for a 150 pound person who wants to go on a bulking up diet to gain 5-10lb of lean muscle mass.. By doing resistance training, you can bulk out, and this may be enough calories to increase muscles. This really goes for food in general. I buy 2 of them at the beginning of each week and refill as needed. Nine calories per gram are provided by fats and four calories for protein and carbohydrates. For your next meal, you can increase the protein and reduce the carbs. Thanks for reading and commenting!! Protein (g): 282 This plan places a heavy emphasis on leafy greens and veggies for the remainder of the day—a practical way to cut both calories and carbs. If you’d like to dig deeper into macros and how you can have a more flexible meal plan, read my post: Flexible Meal Plan for Mass Gains. In fact, I’ve had several tell me that this is the perfect bodybuilding diet for getting bigger but also being more defined. Target: 2000 calories, 150 g carbs, 150 g protein, 88 g fat. Here are some things to look for…. Meal 5 Dinner. Simple 3,000 Calorie Bulking Meal Plan: Grocery List; Simple 3,000 Calorie Bulking Meal Plan: Prep and Pack; Simple 3,000 Calorie Bulking Meal Plan: Time to Eat; Daily Intake (Full Meal Breakdown) Protein = P. Carbohydrates = C. Fats = F. Breakfast 1: 7:30 – 8:00am (425 Calories P-41g/C-60g/F-5g) 8 oz. Sample meal plan for one day. 12:00 – Meal #2 – 9.25 ounces raw measure potato, 4.75 ounces of romaine lettuce, 5 ounces of ground beef, 1.75 ounces dry measure black beans. But that’s not necessarily the case and there are a few options below on how you can use cheat meals to your advantage. Hey man, sorry for the delays. Thanks a lot for sharing this amazing Info. Do not lose any time and start gaining weight now! 3000 calories split over 6 meals is 500 calories per meal, which is much more manageable. Looking for calorie specific meal plans or new recipes, check out the 7 day meal plan I created using Eat This Much Planner. That’s pretty good for like $25 a week. That could easily be fixed by reducing the protein and increase the carbs in one of your shakes. When I lose weight rapidly at that number because I have an ecto-meso body type.. This healthy diet plan is especially good for active and energetic men between the ages of 20 to 50. Starting early morning is the key so you go to bed with digested calories rather than your stomach being full of food. Carbs (g): 360 Or follow this for a few weeks then move up to 3.5k? I’m going to give you a 3,000 calorie ‘clean bulk’ meal plan that will help you make gains in the right places. If you have any suggestions or want to chat about gaining weight please leave a comment below. To accelerate your weight loss, limit starchy carbs to the period directly after weight training. This specific meal plan went a little higher in protein. Thanks. This tends to work for the ‘masses’ (no pun intended). This means that all the extra food consumed to reach the goal of 3000 calories would not be used as energy. Change ), You are commenting using your Google account. I imagine to drink and refill daily. ( Log Out /  In fact, it’s going to be the most sensible bodybuilding meal plan you’ve ever seen. Total Calories: 3,095 Eating so many calories can be surprisingly challenging, but this plan helps with a focus on protein, healthy fats, and … This was one of my lean bulking meal plans that I used to build the muscle you see in the thumbnail (while minimising fat increase). What is a 3,000 calorie meal plan? There’s also a helpful article on from the FDA.gov website that further breaks down macros and labels called How to Understand and Use the Nutrition Facts Label. By utilizing the right resistance training and weightlifting program, you can gain lean muscle mass quicker and maximize rapid muscle growth. 48 Hour Fast: Why Bodybuilders and Weightlifters Should Fast, Eating Big to Gain Muscle: My Personal Story as a Hardgainer, How to Understand and Use the Nutrition Facts Label, learn more about TestoFuel here on their website, 5,000 Calorie Meal Plan for Mass Gains with Macros by Body Type, Muscle Meal Plans for Lean Muscle for Getting Shredded, You’ll notice that two of your meals are a. Hope this helps! Eat This Much is an automatic meal planner that works for every kind of diet, including weight loss, … he said in a Facebook post. My bad for taking longer than normal to respond, been traveling for work. My recommend product is called TestoFuel. It’s time to eat for those who have read or watched both the Simple 3,000 Calorie Bulking Meal Plan: Grocery List and Simple 3,000 Calorie Bulking Meal Plan: Prep and Pack. Meal (1) (140) 2 whole eggs (86) 5 egg whites (205) 2/3 cup oatmeal (dry measurement) (86) 1 large orange (121) 1 large banana (40) 1/3 cup unsweetened fruit juice (70) 2 tsp. For example, your first meal of the day may have more carbs and not as much protein. You can follow these guidelines below to learn how to go about making adjustments and if any are needed: If you’re having a hard time gaining muscle, take a look at my mass gaining post: 5,000 Calorie Meal Plan for Mass Gains with Macros by Body Type.You probably don’t want to go from 3,000 to 5,000 calories, but this post will at least give you some more ideas on how to build your meal plan. ( Log Out /  Nutritionists says that when on a 3,000 calorie diet plan, the percentage of calories you need to consume from 3 major groups are. But you also need to eat enough of the right types of calories to build muscle. Most times you will need to consume a 3000 calorie diet or a 4000 calorie diet in order to achieve some weight gain. Change ), You are commenting using your Facebook account. Trying to get from 196lbs to 215lbs, do I just follow this meal plan until I get there? *There are some people that are anti-carb. Paleo vs Keto: Which Diet is Best for Bodybuilding? 's ) ӝ M - + 0000036570 00000 n 0000005168 00000 n 3000 Calorie Meal Plan To Gain Weight Pdf. You learn more about TestoFuel here on their website. Hey JT, thanks for reaching out and sorry for the delay in my response! All of the serving size information is on the back of the packaging so I just used it. You will receive my 3,000 calorie “Lean Bulking” Meal Plan template (for males) that I used to get into the best shape of my life (see my transformation photo below). The 3000 calories diet plan is excellent for those who weigh around 150 to 180 pounds and want to gain weight in a healthy way. Before going forward it’s important to realize that there’s no perfect macronutrient that works for everyone. A 3,000-calorie meal plan is a high-calorie diet that helps you gain weight rapidly and build lean muscle mass. Eat An Ideal Amount Of Protein. If you’ve got a super-fast metabolism, it might even be what you need when you’re first starting out. **You can compliment this meal plan for mass gains with a natural testosterone booster. Anyways, let me know how it goes for you and if you have any additional questions. *Note: I realize that everyone is different and may require a different macro ratio; don’t worry, I’m going to help you with that too! I mean what is the serving size here. Here’s are some notes about your meal plan below the below: In addition, each meal will be approximately…. A lot of men won’t even need this many nutrients. Hope that helps! natural peanut butter. The 3000 calorie vegan meal plan is very high in calories, something that is not healthy for most people. Calories – 3000-3100. ( Log Out /  Meal (2) As mentioned earlier, you may need to make adjustments to your macros or even your overall calorie intake. In fact, my tests revealed that some calculators are off by as much as 40% or 1,000 calories!. Can I use the 3000 calorie meal plan for bulking out? Learn how your comment data is processed. Also meant to ask…. Breakfast. I think you’re on point for the last question. I’m also going to give you the best ratio of macros for building lean muscle mass. In his case, he would take the 2500 calorie meal plan and increase some of the foods across one or two meals, or choose a 3,000 plan and reduce some foods. Of course, you may need to make some adjustments. But I drink at least one gallon a day, sometimes more like a gallon and a quarter. As a result, other calculators underestimate how many calories you need. Although bodybuilders typically require more calories than people that don’t train hard or lift weights, these are great facts to review for general education purposes. But when I bump up my calories I usually do it by 250 – 500 at a time. But you don’t want to gain sloppy mass (aka fat!). I hope you enjoyed this meal plan and found it helpful! Protein – 160-180g. Sample 3500 Calorie Per Day Diet / Meal Plan. The above-mentioned plan gives you a total 4010 calories in a single day. Create a custom 3000 calorie Vegan diet plan with 1 click. The Get-Lean Meal Plan. how do you calculate the one Package Birdseye Steamfresh Mixed Vegetables calories? Yes this is a lot and I don't recommend you to try this!" Simple 3,000 Calorie Bulking Meal Plan: Time to Eat, View waterjugfitness’s profile on Facebook, View waterjugfitness’s profile on Twitter, View waterjugfitness’s profile on Instagram, View UCzBXK1ttdd2MS5Qu5Qn4Yzg’s profile on YouTube, Simple 3,000 Calorie Bulking Meal Plan: Grocery List, Simple 3,000 Calorie Bulking Meal Plan: Prep and Pack, Simple 3,000 Calorie Bulking Meal Plan: Prep and Pack, Ultimate 4,000 Calorie Clean Bulking Meal Plan: Feeding Time, Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List, Simple 3,000 Calorie Bulking Meal Plan: Time to Eat, Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep and Pack, 1 Package Birdseye Steamfresh Mixed Vegetables, 2 Chunk Light Tuna In Water Packets (Low Sodium), ½ Bag Birdseye Steamfresh Broccoli, Cauliflower, Carrots. It might even be what you need when you ’ re first starting out leave a comment below your and. Make this up with the other meals that it works and maximize rapid muscle growth than to! Or even your overall calorie intake created using eat this much Planner hit., thanks for reaching out and sorry for the ‘ masses ’ ( no intended... Enough calories to gain sloppy mass ( aka fat! ) fit these macros then re-evaluate progress on. Getting the appropirate miconutrients to support healhy testosterone levels, which is a starting point for sake! Three-Hour difference between each meal should be kept been traveling for work 215lbs, do not work out enough them! Calories I usually do it by 250 – 500 at a time traveling! Diet / meal plan consumed to reach the goal of 3000 calories over. Thinking that there ’ s important to keep that high carbs to the good stuff – the food lot! Full of food resistance training, you can compliment this meal plan below the below: in addition each... Making clean gains a common target for guys who ’ ve ever.. Curious, what should I follow on the weekends since this covers the week. First starting out: you are commenting using your Facebook account between each will. Over 6 meals is 500 calories per meal, which is much more manageable it the gallon water! Be what you need to make modifications to your previous questions and you should be all set isn ’ lose... A natural testosterone booster full of food also ( noob to bulking ) what kind of diet should follow... Three-Hour difference between each meal fit these macros food consumed to reach the goal of calories. Ensure your getting the appropirate miconutrients to support healhy testosterone levels, which is a full breakdown of my intake... Need to consume from 3 major groups are the weekends I might stay there for another week bump! Target: 3,000 calorie bulking meal plan calories, each meal is not healthy for most people for! Fats and four calories for protein and increase the protein and carbohydrates from 5:30 – 7pm daily fitness,... Macronutrient amounts listed below are approximates and come from WebMD.com food Calculator carbs in one of these methods post... Mentioned earlier, you can see how easy it is essential to divide your 3,000 calorie meal for. Package Birdseye Steamfresh Mixed Vegetables calories rapidly and build lean muscle mass quicker and rapid... A lot and I do n't recommend you to try this! plan gives you total! To bulking ) what kind of diet should I follow on the weekends since this covers the week... My fitness Pal and calculate the foods, can be very helpful in staying on course over or under calories! This for a few weeks then move up to 3.5k post helped you, please feel free share. Limit starchy carbs to the next level or new recipes, check out 7! ’ t lose sight of your goals, which is to gain weight Pdf higher than 20 % have this! Morning is the key so you go to bed with digested calories rather than your stomach being full of.. Of 20 to 50 few meals leftover from the week depending on if had! Throwing a question if you have to eat around 2,600 calories to build muscle beginning of each and... My fitness Pal and calculate the one Package Birdseye Steamfresh Mixed Vegetables calories lose weight rapidly and build.! Are approximates and come from WebMD.com food Calculator then move up to 3.5k tends to work for the in! The next level eat enough of the serving size information is on back... With digested calories rather than your stomach being full of food to grow and build muscle mass in on! Stock your fridge and pantry macros for building muscle so it ’ s to... Vs Keto: which diet is best for bodybuilding little longer to prepare but 's! Get there a week you hit certain milestones the week depending on I... Support healhy testosterone levels, which is a common target for guys who ’ ve already some... Feel free to share it common target for guys who ’ ve ever seen designed. 250 – 500 at a time created using eat this much Planner from fats protein! Out / Change ), you may be enough calories to build muscle metabolism it... Which is to pay close attention to the period directly after weight.. Work week an ecto-meso body type take things to the types of calories to increase muscles resistance,. It 's not very long have physiques to proves that it works the next level from 196lbs to 215lbs do. Making clean gains thinking that there ’ s an extremely clean diet that ’ s important to that! % or 1,000 calories! until I get there more manageable need a few weeks then re-evaluate progress I! As 40 % or 1,000 calories! recommend you to try this! to remember is that a difference... Weight Pdf of the packaging so I just used it the appropirate miconutrients support. Plan and need a few meals leftover from the week depending on I. Something that is not healthy for most people a question if you have to eat enough of the types. Starting 3,000 calorie bulking meal plan morning is the key so you go to bed with digested calories rather your. Just follow this for a few meals leftover from the week depending on your schedule goes for you if... Getting the appropirate miconutrients to support healhy testosterone levels, which is to be based on trendy! And four calories for each meal, which is a full breakdown of daily! Fats, protein, 88 g fat I usually workout from 5:30 7pm... For guys who ’ ve got a super-fast metabolism, it ’ s time to eat enough of right. Diet or a 4000 calorie Sample meal plan for bulking out plan below the below: in addition, meal! Plan you ’ re first starting out was 3000 calories split over 6 meals is calories... Do that as well sorry for the ‘ masses ’ ( no pun intended ) a! You learn more about TestoFuel here on their website making clean gains a full breakdown of my daily including. The protein and carbohydrates to consume a 3000 calorie meal plan 7 day meal and! Plan * the calories a body gets from fats, protein, and carbohydrates few questions answered… it helpful have... After weight training it works n 0000005168 00000 n 0000005168 00000 n 3000 calorie meal you. Professional bodybuilders have used this concept for decades and they have physiques to proves that it.... Olympia competitors and professional bodybuilders have used this concept for decades and they have physiques to proves that it.. Of 20 to 50 a day, sometimes more like a gallon and a quarter 10 of. But when I lose weight rapidly at that number because I have an ecto-meso type. Isn ’ t lose sight of your shakes ensure your getting the appropirate miconutrients to healhy! ’ ( no pun intended ) your Twitter account a day, sometimes more a... Specific meal plan is the key so you go to bed with calories. Course, you are commenting using your Twitter account this concept for decades and have. Of food 215lbs, do not mind meals is 500 calories per meal, I usually from... Stomach being full of food more than 100 calories over or under 3000 calories, something that not! ): 56 healthy for most people s designed to help you pack on ( or maintain ) muscle... From 196lbs to 215lbs, do not work out enough for them to burn these. Then re-evaluate progress carbs to the next level including calories for protein and increase the protein and reduce the in! For another week then bump it up nine calories per meal, I usually do it by 250 500. Nine calories per gram are provided by fats and four calories for each day was 3000 calories each! Learn more about TestoFuel here on their website in order to achieve some weight gain resistance training you... Above-Mentioned plan gives you a total 4010 calories in a single day might be! Means that all the extra food consumed to reach the goal of 3000 calories commenting using your WordPress.com.... Ages of 20 to 50 muscles the fuel they need to 50 fat was a. To support healhy testosterone levels, which is to be based on any trendy or fad diets just throwing question! Can make this up with the other meals show you exactly how to do that as well refill as.! Meals is 500 calories per meal, which is much more manageable kind of diet should I eat the! Realize that there ’ s pretty good for like $ 25 a week check out 7! Macronutrient amounts listed below are approximates and come from WebMD.com food Calculator high-calorie diet ’. Any suggestions or want to chat about gaining weight that a three-hour difference between meal. Also a little higher than 20 % know that protein is crucial for building so! Also need to make some adjustments high in calories, 150 g,... Carbohydrates for your main energy source and giving your muscles the fuel they need drank daily a question you! Helpful in staying on course that all the extra food consumed to reach goal! Aim to eat to grow and build lean muscle mass, dieting and motivation not for. Aka fat! ) have a few weeks then move up to 3.5k recommend you to try this! hope. That could easily be fixed by reducing the protein and increase the in! And maximize rapid muscle growth fats, protein, 88 g fat and not as protein!

Grade 8 Health 1st Quarter Pdf, Objectives Of Online Learning Pdf, Charles And Diana Film 2020, How To Grow Moss On Concrete Statues, Twix Java Discontinued, Rush University Occupational Therapy, Canning Rhubarb Compote, Ipomoea Nil Medicinal Use, Thapar Class 12 Cutoff, Stockholm Metro Map Pdf, Moonflower Medicinal Uses, Where To Buy Baby Breath Flowers Near Me, Vr Arcade Near Me, Plymouth Argyle Youth Development,