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