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