3000 calories muscle mass

Diet to increase muscle mass with 3000 calories

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

Here is a ready-made diet to follow to increase 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 amounts of food.

All foods can be replaced with similar foods, this diet is just to give you a clear example of what a diet to increase muscle mass with 3000 kcal looks like.

So let's get to the point.

3000 calorie diet

Meal 1

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

Meal 2

  • Wholemeal 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 egg yolks


Meal 5 (Post-Workout)

  • 2 Bananas
  • 40g Whey Protein

Meal 6

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

Meal 7

  • 200g low-fat fresh cheese
  • 30g walnuts

Final notes

Don't forget, this is a generic diet, which is just an example.

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

Don't forget that what defines a diet to gain muscle mass also depends on the calories you burn.

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

If you need another 500 kcal, here is an example.

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

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

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

  1. How can I tone the egg yolks and whites? I work at night and wake up at 6pm, go to bed at 1pm and train from 11:30am to 12:30pm, how can I order my meals? Can I substitute salmon?

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

  2. Well considered breakfast, where oats are taken with 200ml of milk, eggs and fruit, are we talking about an 870kcal meal? To then eat for 2 hours in the middle of the morning?

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

  3. I've just started training, but I don't drink milk, nothing for allergies, just personal, but I take total whey, is there a way to replace the milk?

  4. Carlos Marques

    Excellent website!!

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


    1. ginasiovirtual.com

      Thanks Carlos :)

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

      If you're going to eat and go 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 this 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 to study, I spend 2 hours traveling, I return home at 1:30, how do I maintain my diet like this?

  6. My goal is to gain mass and I really have difficulty gaining weight. How would you adapt a diet even though you work 8 hours a day? I went to the nutritionist but I didn't see any gains. As I eat 6 meals a day, I eat fruit in between, I consume seeds such as walnuts and chestnuts... But, I believe that the amount has not yet 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 difficult to eat enough, so I have to help with hypercaloric, but I don't want to take hyper, I just want to eat solid food, but it's complicated.

  8. Darlison Moreira Canabarro

    Hello, I would like to know if I can change the meals because I work, I can't make all these meals, like a place to make these 6/7 meals, could you do it like in the morning when you wake up, combine meals 1 and 2 and eat them for breakfast all together and the meal 3 I have a normal lunch and 4 and 5 together to be like an afternoon snack and on 6 I have a normal dinner so there are fewer meals in the day and in the end it would be about 4 meals in the day, can I do that? Then I eat more at each meal to get 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 your answer...

    1. ginasiovirtual.com

      Yes Darlison, there is no problem in having fewer meals if you eat more in 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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