Again, it will be difficult to make each meal fit these macros. As a result, other calculators underestimate how many calories you need. Thanks for reading and commenting!! You’ll use carbohydrates for your main energy source and giving your muscles the fuel they need. In fact, my tests revealed that some calculators are off by as much as 40% or 1,000 calories!. Each meal will provide the macronutrient totals. 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. Curious, what should I eat on the weekends since this covers the work week? With calories all set, the next part of your diet that needs to be set … I buy 2 of them at the beginning of each week and refill as needed. My bad for taking longer than normal to respond, been traveling for work. 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. Jeff, starting the 3k meal plan and need a few questions answered….. 4,000 is a common target for guys who’ve already gained some size and want to take things to the next level. 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, monitor your progress and reward yourself when you hit certain milestones. 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. 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. This tends to work for the ‘masses’ (no pun intended). Protein (g): 282 I imagine to drink and refill daily. Fat (g): 56. Get your plate ready because it’s time to eat for clean gains! Protein – 160-180g. Your 3500 calorie meal plan can be accessed below… 3500 Calorie meal plan * The number beside each food item represents the calorie total. To accelerate your weight loss, limit starchy carbs to the period directly after weight training. THE MUSCLE PROGRAM, all rights reserved. The aim for each day was 3000 calories, each meal is not more than 100 calories over or under 3000 calories. Hope that helps! In fact, it’s going to be the most sensible bodybuilding meal plan you’ve ever seen. 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 … 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. This diet will help you gain 5 to 10 pounds of muscles. Olympia competitors and professional bodybuilders have used this concept for decades and they have physiques to proves that it works. I used this plan for about 2-3 months. My recommend product is called TestoFuel. Nine calories per gram are provided by fats and four calories for protein and carbohydrates. 3000 calories split over 6 meals is 500 calories per meal, which is much more manageable. 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 specific meal plan went a little higher in protein. Thanks a lot for sharing this amazing Info. Here are some things to look for…. 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. 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 isn’t going to be based on any trendy or fad diets. natural peanut butter. 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. Total Calories: 3,095 If I am making steady progress I might stay there for another week then bump it up. The typical bodybuilding diet keeps fats on the low end but eating adequate healthy fats (like egg yolks, avocados, and nuts). If you have any suggestions or want to chat about gaining weight please leave a comment below. Can I use the 3000 calorie meal plan for bulking out? 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. 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. By doing resistance training, you can bulk out, and this may be enough calories to increase muscles. Just as there is no one-size-fits-all meal plan. Where does the gallon of water get used? Many people, in their day to day lives, do not work out enough for them to burn off these calories. And I’ll show you exactly how to do that as well. It is essential to divide your 3,000 calorie meal plan to get from three macronutrients. I responded to your previous questions and you should be all set. I hope you enjoyed this meal plan and found it helpful! Paleo vs Keto: Which Diet is Best for Bodybuilding? Change ). For example, the top 5 bulking calculators say I need to eat around 2,600 calories to gain weight. For your next meal, you can increase the protein and reduce the carbs. But you can make this up with the other meals. 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. What is a 3,000 calorie meal plan? 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. "Here's my diet plan for my preparation for World's Strongest Man 2016! Now it’s time to get to the good stuff – the food! Nutritionists says that when on a 3,000 calorie diet plan, the percentage of calories you need to consume from 3 major groups are. The above-mentioned plan gives you a total 4010 calories in a single day. Carbs (g): 360 Eat An Ideal Amount Of Protein. Copyright 2020 If you haven’t read these articles yet, you might be a bit lost going forward so I suggest checking them out now. Please note that these 4000 calories a day results in muscle growth depend largely on your gender, hormonal makeup, and genetics ( 8 ). Don’t lose sight of your goals, which is to gain clean muscle mass. Thanks. A 3,000-calorie meal plan is a high-calorie diet that helps you gain weight rapidly and build lean muscle mass. Eat This Much is an automatic meal planner that works for every kind of diet, including weight loss, … 4000 Calorie Sample Meal Plan. You don’t want to gain weight just for the sake of gaining weight. Yes this is a lot and I don't recommend you to try this!" 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. You learn more about TestoFuel here on their website. Meal (2) *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! 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. You know that you have to eat to grow and build muscle mass. Hey JT, thanks for reaching out and sorry for the delay in my response! But when I bump up my calories I usually do it by 250 – 500 at a time. You should aim to eat every 2 to 3 hours, depending on your schedule. 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. 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. Please log in using one of these methods to post your comment: You are commenting using your WordPress.com account. Also meant to ask…. 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. 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. 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. Meal 5 Dinner. Trying to get from 196lbs to 215lbs, do I just follow this meal plan until I get there? When I lose weight rapidly at that number because I have an ecto-meso body type.. Fat – 60-70g. Sample 3500 Calorie Per Day Diet / Meal Plan. Here’s are some notes about your meal plan below the below: In addition, each meal will be approximately…. This really goes for food in general. 's ) ӝ M - + 0000036570 00000 n 0000005168 00000 n 3000 Calorie Meal Plan To Gain Weight Pdf. Learn how your comment data is processed. I’m going to give you a 3,000 calorie ‘clean bulk’ meal plan that will help you make gains in the right places. I’m also going to give you the best ratio of macros for building lean muscle mass. But that’s not necessarily the case and there are a few options below on how you can use cheat meals to your advantage. 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. 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