Paleo vs Keto: Which Diet is Best for Bodybuilding? 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. Do not lose any time and start gaining weight now! Target: 2000 calories, 150 g carbs, 150 g protein, 88 g fat. *There are some people that are anti-carb. But you don’t want to gain sloppy mass (aka fat!). Create a custom 3000 calorie Vegan diet plan with 1 click. Or follow this for a few weeks then move up to 3.5k? 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. Sample meal plan for one day. Anyways, on the weekends I might have a few meals leftover from the week depending on if I had any cheat meals. Change ), You are commenting using your Facebook account. The fat was also a little higher than 20%. Yes this is a lot and I don't recommend you to try this!" You learn more about TestoFuel here on their website. 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. __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. Trying to get from 196lbs to 215lbs, do I just follow this meal plan until I get there? *The calories and macronutrient amounts listed below are approximates and come from WebMD.com Food Calculator. If you haven’t read these articles yet, you might be a bit lost going forward so I suggest checking them out now. The important thing to remember is that a three-hour difference between each meal should be kept. 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. Just as there is no one-size-fits-all meal plan. Jeff, starting the 3k meal plan and need a few questions answered….. The 3000 Calorie Meal Plan is designed to help you pack on (or maintain) lean muscle. Hope that helps! Sample 3500 Calorie Per Day Diet / Meal Plan. The … I hope you enjoyed this meal plan and found it helpful! Don’t lose sight of your goals, which is to gain clean muscle mass. I’m also going to give you the best ratio of macros for building lean muscle mass. 4000 Calorie Sample Meal Plan. The meal plans offer delicious recipes that are fairly easy to ma ( Log Out /  You’ll use carbohydrates for your main energy source and giving your muscles the fuel they need. Copyright 2020 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 Also, go follow WaterJugFitness on Twitter and Instagram for daily fitness tips, dieting and motivation. By doing resistance training, you can bulk out, and this may be enough calories to increase muscles. Change ), You are commenting using your Google account. Also (noob to bulking) what kind of diet should I follow on the weekends? just throwing a question if you do not mind. A lot of men won’t even need this many nutrients. Each meal will provide the macronutrient totals. 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.. 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. But you also need to eat enough of the right types of calories to build muscle. natural peanut butter. A 3,000-calorie meal plan is a high-calorie diet that helps you gain weight rapidly and build lean muscle mass. This tends to work for the ‘masses’ (no pun intended). Daily Caloric Intake for Bulking This all amounts to roughly 3,325 calories a day and 205 grams of 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. This 3000 Calorie Meal Plan is the lowest calorie diet on this page. For example, your first meal of the day may have more carbs and not as much protein. Be sure to use My Fitness Pal and calculate the foods, can be very helpful in staying on course. As a result, other calculators underestimate how many calories you need. he said in a Facebook post. It’s an extremely clean diet that’s designed to help you gain lean muscle mass. 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. The 40/40/20 rule is a starting point for making clean gains. Please note that these 4000 calories a day results in muscle growth depend largely on your gender, hormonal makeup, and genetics ( 8 ). Again, this meal is going to take a little longer to prepare BUT it's not very long. Before going forward it’s important to realize that there’s no perfect macronutrient that works for everyone. Can I use the 3000 calorie meal plan for bulking out? 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. Many people, in their day to day lives, do not work out enough for them to burn off these calories. Total Calories: 3,095 For example, the top 5 bulking calculators say I need to eat around 2,600 calories to gain weight. Please log in using one of these methods to post your comment: You are commenting using your WordPress.com account. I mean what is the serving size here. 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. 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 … 's ) ӝ M - + 0000036570 00000 n 0000005168 00000 n 3000 Calorie Meal Plan To Gain Weight Pdf. 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. Of course, you may need to make some adjustments. Change ), You are commenting using your Twitter account. But when I bump up my calories I usually do it by 250 – 500 at a time. 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. Fat (g): 56. Below is a full breakdown of my daily intake including calories for each meal, I usually workout from 5:30 – 7pm. 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. 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. Nutritionists says that when on a 3,000 calorie diet plan, the percentage of calories you need to consume from 3 major groups are. Most times you will need to consume a 3000 calorie diet or a 4000 calorie diet in order to achieve some weight gain. Hope this helps! 4,000 is a common target for guys who’ve already gained some size and want to take things to the next level. If I am making steady progress I might stay there for another week then bump it up. Olympia competitors and professional bodybuilders have used this concept for decades and they have physiques to proves that it works. But that’s not necessarily the case and there are a few options below on how you can use cheat meals to your advantage. If you’ve got a super-fast metabolism, it might even be what you need when you’re first starting out. You should aim to eat every 2 to 3 hours, depending on your schedule. You may be thinking that there’s no room for cheat meals when you’re doing a clean bulk. 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. 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. When I lose weight rapidly at that number because I have an ecto-meso body type.. ( Log Out /  Most of the calories a body gets from fats, protein, and carbohydrates. You don’t want to gain weight just for the sake of gaining weight. And I’ll show you exactly how to do that as well. Meal 5 Dinner. I buy 2 of them at the beginning of each week and refill as needed. Calories – 3000-3100. 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. 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). Where does the gallon of water get used? 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. Bad for taking longer than normal to respond, been traveling for work be used energy. Any suggestions or want to gain sloppy mass ( aka fat! ) meals. This! on the weekends since this covers the work week just it. 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