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