Diet increase muscle mass with 3000 calories

You need a 3000 kcal diet, but you don't quite know how to structure one?

Here is a diet ready to follow for increased muscle mass, with more than 3000 calories.

Ideal for gaining weight and good for those who have a fast metabolism.

Adjust according to your results, adding or decreasing amounts of food.

All foods can be replaced by similar foods, this diet serves only to have a clear example of what a diet for muscle mass increase with 3000 kcal.

Meal 1

  • 9 Egg whites and 2 yolks
  • 100g Oats
  • 1 Piece of fruit

Meal 2

  • Wholewheat bread with 1 can of tuna

Meal 3

  • 150g Beef steak
  • 100g Brown rice
  • Vegetables

Meal 4 (Pre-Workout)

  • 100g Oats
  • 6 Egg whites and 2 yolks


Meal 5 (Post-Workout)

  • 2bananas
  • 40g Whey Protein

Meal 6

  • 150g Salmon
  • 100g Spaghetti
  • Vegetables
  • 1 Piece of fruit

Meal 7

  • 200g Lean fresh cheese
  • 30g walnuts

Final notes

Don't forget, this is a generic diet, which serves only as an example.

The goal is to get an idea of how to structure a diet to increase muscle mass with about 3000 calories, not follow this exactly as it is.

Also see our article what to eat to gain muscle mass.

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