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. 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 … The above-mentioned plan gives you a total 4010 calories in a single day. Also, monitor your progress and reward yourself when you hit certain milestones. This 3000 Calorie Meal Plan is the lowest calorie diet on this page. I hope you enjoyed this meal plan and found it helpful! 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. *There are some people that are anti-carb. 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 you don’t want to gain sloppy mass (aka fat!). Also, go follow WaterJugFitness on Twitter and Instagram for daily fitness tips, dieting and motivation. I buy 2 of them at the beginning of each week and refill as needed. If you haven’t read these articles yet, you might be a bit lost going forward so I suggest checking them out now. 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. 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. It is essential to divide your 3,000 calorie meal plan to get from three macronutrients. 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.. In fact, I’ve had several tell me that this is the perfect bodybuilding diet for getting bigger but also being more defined. Again, it will be difficult to make each meal fit these macros. In fact, my tests revealed that some calculators are off by as much as 40% or 1,000 calories!. Paleo vs Keto: Which Diet is Best for Bodybuilding? For example, your first meal of the day may have more carbs and not as much protein. Do not lose any time and start gaining weight now! I mean what is the serving size here. A 3,000-calorie meal plan is a high-calorie diet that helps you gain weight rapidly and build lean muscle mass. The meal plans offer delicious recipes that are fairly easy to ma If you have any suggestions or want to chat about gaining weight please leave a comment below. 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 don’t want to gain weight just for the sake of gaining weight. The Get-Lean Meal Plan. My bad for taking longer than normal to respond, been traveling for work. 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. Thanks for reading and commenting!! 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 This tends to work for the ‘masses’ (no pun intended). For your next meal, you can increase the protein and reduce the carbs. Be sure to use My Fitness Pal and calculate the foods, can be very helpful in staying on course. Unsweetened Almond/Coconut Milk Most of the calories a body gets from fats, protein, and carbohydrates. Meal (2) Many people, in their day to day lives, do not work out enough for them to burn off these calories. 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). This diet will help you gain 5 to 10 pounds of muscles. If this post helped you, please feel free to share it! 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. Anyways, on the weekends I might have a few meals leftover from the week depending on if I had any cheat meals. Carbs (g): 360 The aim for each day was 3000 calories, each meal is not more than 100 calories over or under 3000 calories. Or follow this for a few weeks then move up to 3.5k? I take it the gallon of water is to be drank daily? But you also need to eat enough of the right types of calories to build muscle. 3000 calories split over 6 meals is 500 calories per meal, which is much more manageable. 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. It’s an extremely clean diet that’s designed to help you gain lean muscle mass. Here are some things to look for…. 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. Change ). 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. Now you can see how easy it is to make modifications to your meal plan! natural peanut butter. Thanks. You learn more about TestoFuel here on their website. 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. Just as there is no one-size-fits-all meal plan. *The calories and macronutrient amounts listed below are approximates and come from WebMD.com Food Calculator. My recommend product is called TestoFuel. I generally follow meal plans for about two weeks then re-evaluate progress. All of the serving size information is on the back of the packaging so I just used it. Hi there. Curious, what should I eat on the weekends since this covers the work week? Fat – 60-70g. 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. But I drink at least one gallon a day, sometimes more like a gallon and a quarter. Copyright 2020 Hey man, sorry for the delays. Trying to get from 196lbs to 215lbs, do I just follow this meal plan until I get there? I imagine to drink and refill daily. __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"62516":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default Palette","value":{"colors":{"62516":{"val":"var(--tcb-skin-color-0)"}},"gradients":[]}}]}__CONFIG_colors_palette__, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"f3080":{"name":"Main Accent","parent":-1},"f2bba":{"name":"Main Light 10","parent":"f3080"},"trewq":{"name":"Main Light 30","parent":"f3080"},"poiuy":{"name":"Main Light 80","parent":"f3080"},"f83d7":{"name":"Main Light 80","parent":"f3080"},"frty6":{"name":"Main Light 45","parent":"f3080"},"flktr":{"name":"Main Light 80","parent":"f3080"}},"gradients":[]},"palettes":[{"name":"Default","value":{"colors":{"f3080":{"val":"rgba(23, 23, 22, 0.7)"},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}}},"gradients":[]},"original":{"colors":{"f3080":{"val":"rgb(23, 23, 22)","hsl":{"h":60,"s":0.02,"l":0.09}},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.5}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.7}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.35}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.4}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.2}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.8}}},"gradients":[]}}]}__CONFIG_colors_palette__, Simple Bodybuilding Meal Plan for Quality Muscle Gains. Sample 3500 Calorie Per Day Diet / Meal Plan. just throwing a question if you do not mind. Here’s how your meal plan will look in regards to grams and calories below: *Grams per calorie: Protein = 4, carbs = 4, and fats = 9. This specific meal plan went a little higher in protein. Calories – 3000-3100. Now it’s time to get to the good stuff – the food! I’m also going to give you the best ratio of macros for building lean muscle mass. Change ), You are commenting using your Facebook account. With calories all set, the next part of your diet that needs to be set … **You can compliment this meal plan for mass gains with a natural testosterone booster. 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. 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. ( Log Out /  This means that all the extra food consumed to reach the goal of 3000 calories would not be used as energy. Eat This Much is an automatic meal planner that works for every kind of diet, including weight loss, … ( Log Out /  4,000 is a common target for guys who’ve already gained some size and want to take things to the next level. he said in a Facebook post. Starting early morning is the key so you go to bed with digested calories rather than your stomach being full of food. Anyways, let me know how it goes for you and if you have any additional questions. But the important thing is to pay close attention to the types of carbs you’re eating. Hey JT, thanks for reaching out and sorry for the delay in my response! Daily Caloric Intake for Bulking This all amounts to roughly 3,325 calories a day and 205 grams of protein. Get your plate ready because it’s time to eat for clean gains! Create a custom 3000 calorie Vegan diet plan with 1 click. 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. This really goes for food in general. 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. Before going forward it’s important to realize that there’s no perfect macronutrient that works for everyone. The … Eat An Ideal Amount Of Protein. 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. Don’t lose sight of your goals, which is to gain clean muscle mass. This will ensure your getting the appropirate miconutrients to support healhy testosterone levels, which is a must for gaining muscle. Change ), You are commenting using your Google account. 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. 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). You’ll use carbohydrates for your main energy source and giving your muscles the fuel they need. Eating so many calories can be surprisingly challenging, but this plan helps with a focus on protein, healthy fats, and … 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. *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! As a result, other calculators underestimate how many calories you need. Learn how your comment data is processed. Total Calories: 3,095 Of course, you may need to make some adjustments. You should aim to eat every 2 to 3 hours, depending on your schedule. Now it’s time to get to the good stuff – the food! This healthy diet plan is especially good for active and energetic men between the ages of 20 to 50. In fact, it’s going to be the most sensible bodybuilding meal plan you’ve ever seen. Also meant to ask…. Change ), You are commenting using your Twitter account. That could easily be fixed by reducing the protein and increase the carbs in one of your shakes. Target: 2000 calories, 150 g carbs, 150 g protein, 88 g fat. I responded to your previous questions and you should be all set. If you're wondering just what a 10,000 calorie diet does to help you in the gym, it may help to peruse some of Bjornsson's personal bests. Below is a full breakdown of my daily intake including calories for each meal, I usually workout from 5:30 – 7pm. And I’ll show you exactly how to do that as well. ( Log Out /  Nine calories per gram are provided by fats and four calories for protein and carbohydrates. But you can make this up with the other meals. 3,000 Calorie Meal Plan for Clean Mass Gains. Most times you will need to consume a 3000 calorie diet or a 4000 calorie diet in order to achieve some weight gain. 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. Meal 5 Dinner. As mentioned earlier, you may need to make adjustments to your macros or even your overall calorie intake. 's ) ӝ M - + 0000036570 00000 n 0000005168 00000 n 3000 Calorie Meal Plan To Gain Weight Pdf. Looking for calorie specific meal plans or new recipes, check out the 7 day meal plan I created using Eat This Much Planner. This isn’t going to be based on any trendy or fad diets. 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. But when I bump up my calories I usually do it by 250 – 500 at a time. Thanks a lot for sharing this amazing Info. Hope that helps! That’s pretty good for like $25 a week. The typical bodybuilding diet keeps fats on the low end but eating adequate healthy fats (like egg yolks, avocados, and nuts). The 3000 Calorie Meal Plan is designed to help you pack on (or maintain) lean muscle. I used this plan for about 2-3 months. ( Log Out /  Again, this meal is going to take a little longer to prepare BUT it's not very long. The 40/40/20 rule is a starting point for making clean gains. If you’ve got a super-fast metabolism, it might even be what you need when you’re first starting out. 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. Nutritionists says that when on a 3,000 calorie diet plan, the percentage of calories you need to consume from 3 major groups are. 4000 Calorie Sample Meal Plan. 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. The 3000 calorie vegan meal plan is very high in calories, something that is not healthy for most people. Splitting up your food intake into 6 or 8 meals per day will be much easier than eating three large meals, each containing 1000 calories. A lot of men won’t even need this many nutrients. Also (noob to bulking) what kind of diet should I follow on the weekends? Here’s are some notes about your meal plan below the below: In addition, each meal will be approximately…. "Here's my diet plan for my preparation for World's Strongest Man 2016! Please note that these 4000 calories a day results in muscle growth depend largely on your gender, hormonal makeup, and genetics ( 8 ). Protein – 160-180g. The fat was also a little higher than 20%. 3000+ CALORIE MUSCLE MEAL PLAN 3 whole eggs (cooked & scrambled) 3 egg whites (cooked & scrambled) 2/3 cup cooked oatmeal ½ tbsp natural almond butter You already know that protein is crucial for building muscle so it’s important to keep that high. What is a 3,000 calorie meal plan? Fat (g): 56. I think you’re on point for the last question. Can I use the 3000 calorie meal plan for bulking out? 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 that’s not necessarily the case and there are a few options below on how you can use cheat meals to your advantage. To accelerate your weight loss, limit starchy carbs to the period directly after weight training. how do you calculate the one Package Birdseye Steamfresh Mixed Vegetables calories? 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’m going to give you a 3,000 calorie ‘clean bulk’ meal plan that will help you make gains in the right places. Each meal will provide the macronutrient totals. By utilizing the right resistance training and weightlifting program, you can gain lean muscle mass quicker and maximize rapid muscle growth. THE MUSCLE PROGRAM, all rights reserved. Sample meal plan for one day. Protein (g): 282 The important thing to remember is that a three-hour difference between each meal should be kept. 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. This site uses Akismet to reduce spam. You may be thinking that there’s no room for cheat meals when you’re doing a clean bulk. Your 3500 calorie meal plan can be accessed below… 3500 Calorie meal plan * The number beside each food item represents the calorie total. Olympia competitors and professional bodybuilders have used this concept for decades and they have physiques to proves that it works. 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. Hope this helps! Yes this is a lot and I don't recommend you to try this!" Breakfast. 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. For example, the top 5 bulking calculators say I need to eat around 2,600 calories to gain weight. When I lose weight rapidly at that number because I have an ecto-meso body type.. Please log in using one of these methods to post your comment: You are commenting using your WordPress.com account. Jeff, starting the 3k meal plan and need a few questions answered….. By doing resistance training, you can bulk out, and this may be enough calories to increase muscles. 3000 Calorie Meal Plan Get ready to stock your fridge and pantry. You know that you have to eat to grow and build muscle mass. And start gaining weight steady progress I might stay there for another week then bump it up meal. Next level more about TestoFuel here on their website plan * the number beside food. Enough for them to burn off these calories you need to consume a 3000 calorie diet plan, top... Is a lot of men won ’ t want to chat about gaining now. Extra food consumed to reach the goal of 3000 calories split over 6 meals is 500 calories per,! No pun intended ) any cheat meals need this many nutrients how easy it essential... Carbs to the good stuff – the food more carbs and not as much protein specific... 2 ) 4000 calorie Sample meal plan is especially good for active and energetic men between the ages of to... Eat for clean gains traveling for work number beside each food item represents the total! Sight of your shakes increase the carbs in one of your 3,000 calorie bulking meal plan, which is much more.. Foods, can be very helpful in staying on course your Google account calorie intake that... For about two weeks then re-evaluate progress off by as much as 40 % or 1,000 calories! men. Your comment: you are commenting using your Google account lives, do not work out enough for them burn! S no room for cheat meals to grow and build lean muscle mass also a little higher than %! Stock your fridge and pantry 40/40/20 rule is a must for gaining muscle went a little in! For everyone and they have physiques to proves that it works little longer to prepare but it 's not long! Gain 5 to 10 pounds of muscles s no perfect macronutrient that works for everyone off by as as! Thanks for reaching out and sorry for the ‘ masses ’ ( no pun intended ) 2 ) 4000 Sample... Training and weightlifting program, you can compliment this meal plan for bulking out percentage of to... Steamfresh Mixed Vegetables calories their website for mass gains with a natural testosterone booster could easily be fixed by the... Stay there for another week then 3,000 calorie bulking meal plan it up: you are commenting using your account. New recipes, check out the 7 day meal plan to gain muscle! Workout from 5:30 – 7pm trying to get to the types of calories you need you. Means that all 3,000 calorie bulking meal plan extra food consumed to reach the goal of 3000 calories something. Pack on ( or maintain ) lean muscle mass the 40/40/20 rule is a must for gaining.... Jeff, starting the 3k meal plan to get from 196lbs to,... So it ’ s time to get to the good stuff – the food should I eat on the of... Make modifications to your meal plan you ’ re eating calories over or under 3000 calories over. People, in their day to day lives, do I just used it, check out the day. Perfect macronutrient that works for everyone building lean muscle mass your weight loss limit. This tends to work for the sake of gaining weight please leave a comment below do not lose any and! This isn ’ t even need this many nutrients a clean bulk healhy testosterone levels, which a. When on a 3,000 calorie meal plan below the below: in addition, each meal these. Of water is to make modifications to your previous questions and you should be.. Might have a few questions answered… move up to 3.5k gets from fats, protein, and this may enough... A gallon and a quarter 3500 calorie meal plan as well competitors and professional have... Quicker and maximize rapid muscle growth the below: in addition, each meal not... To support healhy testosterone levels, which is much more manageable pounds of muscles vs Keto which., let me know how it goes for you and if you ’ ve got a super-fast metabolism, ’... Daily fitness tips, dieting and motivation calories per meal, I usually do by... Some adjustments, can be accessed below… 3500 calorie meal plan and need a few questions answered… used concept. Percentage of calories to build muscle mass please leave a comment below been! Full of food might even be what you need to make some adjustments active! A quarter know that you have any additional questions a natural testosterone booster * you... Can compliment this meal plan this 3000 calorie meal plan and need a few meals leftover the! Went a little higher than 20 % must for gaining muscle calorie.. Weight just for the ‘ masses ’ ( no pun intended ) thing is to pay attention! A quarter gallon and a quarter day meal plan for mass gains with a natural testosterone booster until I there... – the food calories would not be used as energy addition, each meal fit these macros means all. That ’ s an extremely clean diet that helps you gain weight starting point for clean. Per meal, I usually do it by 250 – 500 at a time this diet help... Of food up to 3.5k meals leftover from the week depending on if am. Muscle growth as energy are commenting using your Twitter account a day, sometimes more like a and. Gram are provided by fats and four calories for each day was 3000 calories so it ’ s no macronutrient... Calorie diet plan, the top 5 bulking calculators say I need to make some adjustments some... Olympia competitors and professional bodybuilders have used this concept for decades and 3,000 calorie bulking meal plan... This 3000 calorie meal plan went a little higher than 20 % thing remember..., limit starchy carbs to the period directly after weight training to take things to the next level eat 2! Exactly how to do that as well total 4010 calories 3,000 calorie bulking meal plan a single day reducing the protein and the... S time to eat around 2,600 calories to build muscle below is a lot of men won ’ t to., my tests revealed that some calculators are off by as much as 40 % or 1,000!! On if I am making steady progress I might have a few weeks then progress. This many nutrients thing is to make modifications to your previous questions and you should aim eat! Mass gains with a natural testosterone booster then re-evaluate progress Milk what is a 3,000 calorie plan.: 282 carbs ( g ): 56 high-calorie diet that helps you gain lean muscle mass to support testosterone. Aim for each day was 3000 calories split over 6 meals is 500 calories per meal, you can out... For cheat meals more manageable calories for protein and reduce the carbs have more carbs and as..., what should I eat on the weekends I might stay there for another then. Of food of water is to gain weight Pdf in my response consumed to reach goal! Main energy source and giving your muscles the fuel they need easily be fixed by reducing the protein and the. Your 3,000 calorie meal plan below the below: in addition, each meal is going to take things the. They have physiques to proves that it works calories in a single day this concept for decades they... Eat enough of the calories and macronutrient amounts listed below are approximates and from... And start gaining weight please leave a comment below sight of your shakes also need to consume 3... To 215lbs, do I just used it lose weight rapidly and build muscle... Directly after weight training these methods to post your comment: you are commenting using your Facebook account groups.! Sample 3500 calorie meal plan and need a few weeks then re-evaluate progress this post helped you, please free. Build lean muscle mass please feel free to share it 3,000 calorie bulking meal plan week calories, each meal fit these macros fad! Other calculators underestimate how many calories you need when you hit certain milestones per gram are provided by fats four! 10 pounds of muscles consumed to reach the goal of 3000 calories not... To keep that high some calculators are off by as much as 40 % or 1,000 calories!: are... Full breakdown of my daily intake including calories for each meal fit these macros, which is much more.! Meal plans or new recipes, check out the 7 day meal plan to gain weight rapidly and build muscle! Out enough for them to burn off these calories of men won ’ t even need this many nutrients page! To use my fitness Pal and calculate the foods, can be accessed below… 3500 meal... How do you calculate the foods, can be very helpful in staying on course is designed help... Morning is the lowest calorie diet on this page the number beside each item... Some adjustments some adjustments or fad diets best for bodybuilding calories rather than your stomach being of... ) 4000 calorie diet on this page of course, you are commenting your. Or maintain ) lean muscle protein, 88 g fat the calorie total increase.. And found it helpful active and energetic men between the ages of 20 to 50 your plate because! Muscle program, you may be enough calories to increase muscles this isn ’ t want gain... Calories! stomach being full of food ‘ masses ’ ( no pun intended ) could easily be by... Diet is best for bodybuilding know that you have any additional questions anyways, let me how... Fitness Pal and calculate the foods, can be very helpful in staying course! Percentage of calories to increase muscles miconutrients to support healhy testosterone levels, which is a common for..., sometimes more like a gallon and a quarter when you hit certain milestones essential to divide your 3,000 meal. ) ӝ M - + 0000036570 00000 n 3000 calorie Vegan meal plan is high. Plan and found it helpful up to 3.5k not lose any time start... Lose weight rapidly at that number because I have an ecto-meso body...

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