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
Training
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.
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?
- 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.
Can I use albumin with milk, oatmeal and fruit in the 1st meal, in addition to using eggs?
Yes, if you adjust your diet.
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?
Hi Rui, this is just a generic diet that should always be adapted to each one.
Note. Breakfast does not include 200ml of milk.
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?
There is no milk in this Joao diet.
Can I exchange whey for something cheaper? and how would this diet be with me training at 8 am?
Yes, all foods can be substituted, in the case of whey, it would be something rich in protein.
Is there any food that replaces cheese in the supper meal?
You can use any food with protein to replace it.
Excellent site !!
How can I adapt for training at 8:30 am?
What are the amounts of micronutrients in this diet?
Thanks
By mistake I wrote micro, but I wanted to mention macro-nutrients! :)
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 :)
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?
What is the total protein in this diet?
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.
I think the idea is very well put together.
Good fats, good proteins and good carbohydrates
The 100 grams of rice and spaghetti, and the amount of protein is raw or after cooking..thanks
They are raw weighed.
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.
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...
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.