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 only serves to give you 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 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
Training
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
Remember, this is a generic diet and is only intended as an example.
The goal 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 for gaining 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 reach 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, please use the comments section below.
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?
– You can make a pancake.
– Yes, you can substitute the salmon.
– As for the order of meals, you can do more or less the same, but instead of the post-workout shake, you have dinner.
In the first meal, in addition to using eggs, can I use albumin with milk, oats and fruit?
Yes, if you adjust your diet.
Well, considering breakfast, where oats are taken with 200ml of milk, eggs and fruit, we are talking about a meal of 870kcal? To then eat 2 hours later in the middle of the morning?
Hello Rui, this is just a generic diet that should always be adapted to each person.
Note: Breakfast does not include 200ml of milk.
I just started training, but I don't drink milk, nothing to do with allergies, just personal, but I take total whey, is there a way to replace the milk?
There is no milk in this diet Joao.
Can I exchange the whey for something cheaper? And how would this diet work with me training at 8 in the morning?
Yes, all foods can be replaced, in the case of whey, it would be with something rich in protein.
Is there any food that can replace cheese in a Christmas meal?
You can use any food with protein to replace it.
Excellent website!!
How can I adapt to 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're going to eat and go to training, 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, you just need to eliminate meal 5.
There are several alternatives, don't forget that this is just a generic structure :)
I wake up at 4:30 to study, spend 2 hours traveling, and return home at 1:30. How do I maintain my diet like this?
What is the total protein content of this diet?
My goal is to gain muscle and I really have trouble gaining weight. How would I adapt my diet even though I work 8 hours a day? I went to the nutritionist but I didn't see any gains. Since I eat 6 meals a day, I eat fruit in between meals and eat seeds like nuts and chestnuts. However, I believe that the quantity has not yet 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 are raw or after cooking..thank you
They are weighed raw.
My problem is that I can't eat, I'm an ectomorph, I need to eat and it's difficult to eat a lot, so I have to help with hypercaloric, but I don't want to take the hyper anymore, I want to go only on solid food, but it's complicated.
Hello, I wanted to know if I can change the meals because I don't have time to make all of these meals at work. If I make these 6/7 meals, I could do it in the morning when I wake up and combine meals 1 and 2 and eat them all together for breakfast. I make lunch for meal 3 as normal, and meals 4 and 5 together to be like an afternoon snack. I make dinner for meal 6 as normal so that I have fewer meals during the day. In the end, it would be about 4 meals during the day. Can I do this? Then I eat more at each meal to have the right amount at the end. I don't know if you'll understand. I don't know if I said it right. Thank you. I'm waiting for your answer...
Yes Darlison, there is no problem in having 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.