Nutrition

Diet increase muscle mass 3500 Kcal

Diet ready to follow with about 3500 calories, ideal for those looking to gain muscle mass

Diet for increased muscle mass with about 3500 calories, aimed at those who want to gain quality weight and looking for a diet rich in protein.

Adjust according to your results by increasing or decreasing the amounts of food.

All foods can be replaced by similar, this is just an example plan of a diet that can be used to gain muscle mass with about 3500 calories.

Don't forget, this is just a generic diet, and if you want to learn how to build your own, check out our article How to diet.

Diet 3500 calories


Breakfast

120g Oats
3 Egg whites
2 Gems
  • Calories: 627 Kcal
  • Proteins: 36g
  • Carbohydrates: 82g
  • Fats: 17g


Mid-Morning

100g Wholemeal bread
80g Tuna
  • Calories: 418 Kcal
  • Proteins: 31g
  • Carbohydrates: 54g
  • Fats: 9g


Lunch

100g Rice
120g Chicken breast
Broccoli
1 Tablespoon olive oil
  • Calories: 621 Kcal
  • Proteins: 38g
  • Carbohydrates: 79g
  • Fats: 16g



Snack

80g Oatmeal
200g Fat-free Quark Cheese
50g Peanuts
  • Calories: 727 Kcal
  • Proteins: 51g
  • Carbohydrates: 69g
  • Fats: 31g


Dinner

200g Salmon
100g Rice
Broccoli
  • Calories: 735 Kcal
  • Proteins: 50g
  • Carbohydrates: 79g
  • Fats: 23g


Supper

160g Cottage Cheese
50g Walnuts
  • Calories: 447 Kcal
  • Proteins: 26g
  • Carbohydrates: 13g
  • Fats: 35g


Total

  • Calories: 3575Kcal
  • Proteins: 232g
  • Carbohydrates: 376g
  • Fat: 131g


Final notes

All values are approximate numbers, and there are small changes according to the marks and origins of each food.

The goal here is to get to know the structure of a diet that can be used to gain muscle mass, but the ideal will be to build your own diet, adapted to yourself.

You don't know how?

See article: How to diet.

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