3000 calories muscle mass

Diet increases muscle mass with 3000 calories

Do you need a 3000 calorie diet but don't know how to structure one?

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

Ideal for gaining weight and good for those with a fast metabolism.

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

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

So let's get down to business.

3000 calorie diet

Meal 1

  • 9 egg whites and 2 gems
  • 100g Oats
  • 1 piece of fruit

Meal 2

  • Brown 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 gems


Meal 5 (Post-Workout)

  • 2 Bananas
  • 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 have an idea of how to structure a diet to increase muscle mass with about 3000 calories, not following it exactly as it is.

Do not forget also that what defines a diet for gaining muscle mass also depends on the calories you expend.

If you burn more than 3000 calories a day, then the diet will not help you in your goal.

If you need more than 500 kcal, here is an example.

See also our article what to eat to gain muscle mass.

If you have any questions, use the comment area below.

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24 thoughts on “Dieta aumento massa muscular com 3000 calorias”

  1. How can I taste the egg yolks and whites? I worked at night and waking up at 6pm, lying down at 1pm and training from 11:30 am to 12:30 pm How can I order meals? Can I replace the salmon?

    1. - You can make a pancake.
      – Yes, you can substitute the salmon.
      – As for the order of meals, you can make +/- the same, but instead of the post-workout shake, you make dinner.

  2. Well considered breakfast, in which oatmeal is taken with 200ml of milk, eggs and fruit, are we talking about a meal of 870kcal? So then eat 2 hours later in the morning?

    1. Hi Rui, this is just a generic diet that should always be adapted to each one.
      Note. Breakfast does not include 200ml of milk.

  3. I just started training, but I don't drink milk, no allergies, just personal, but I take total whey, is there a way to replace the milk?

  4. 1
    Carlos Marques

    Excellent site !!

    How can I adapt for training at 8:30 am?
    What are the amounts of micronutrients in this diet?


    1. 1

      Thanks Carlos :)

      It depends on the time between the first meal and the workout.

      If you are going to eat and train, the ideal is something light but with enough nutrients to get a good workout.
      For example, 1/2 banana (s) and a whey shake.

      In that case you don't even need to change much, just eliminate meal 5.

      There are several alternatives, don't forget that this is just a generic structure :)

  5. I wake up at 4:30 am to study I spend 2 hours traveling, I come home at 1:30 am how do I keep my diet this way?

  6. My goal is to gain mass and I really have a hard time gaining weight. How would you adjust a diet even working 8 hours a day. I went to the nutritionist but I didn't get any gains. As I have 6 meals a day, I eat fruits in the intervals, I consume seeds like nuts and chestnuts. But I think the amount has not been enough to make gains, my weight is stable.

  7. My problem is that I can't eat, I'm an ectomorph, I need to eat and it's hard to eat a lot, then I have to help with hypercaloric, but I don't want to take the hyper anymore, I want to go only with solid food, but it's complicated.

  8. 1
    Darlison Moreira Canabarro

    Hello, I would like to know if I can change the meals because I work I can't do all these meals, like a place to make these 6/7 meals, I could do it like in the morning when you wake up, combine meals 1 and 2 and eat for breakfast all together and the meal 3 I make the normal lunch and 4 and 5 together to be like the afternoon snack and at 6 I make the normal dinner to have less meal in the day so at the end would I have 4 meals in the day for me to do this? then I eat more at each meal to give the right amount at the end. I don't know if you can understand, I don't know if I said it right, thank you, I'm waiting for an answer...

    1. 1

      Yes Darlison, it's okay to eat fewer meals if you eat more at each one.
      The most important thing is the total at the end of the day, not the number of times you eat.

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