Diet increases muscle mass with 3000 calories

An example of a 3000 calorie diet to increase muscle mass

You need a diet with 3000 calories but you’re not sure how to structure one?

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

Ideal para gain weight e boa para quem tem um metabolism fast.

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

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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 comentários

  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 replace 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 oats are taken with 200ml of milk, eggs and fruit are we talking about an 870kcal meal? Then eat for 2 hours then in the middle of the morning?

    1. Hello 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 started training now, but I don't drink milk, nothing about allergies, only personal, but I drink total whey, is there any way to replace milk?

  4. Can I exchange whey for something cheaper? and how would this diet be with me training at 8 in the morning?

  5. Excellent site !!

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


    1. Thanks Carlos :)

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

      If you are going to eat and go to 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, you just had to eliminate meal 5.

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

  6. I wake up at 4 is 30 to study and spend 2 hours traveling, I come back at 1:30 am how do I maintain my diet this way?

  7. My goal is to gain mass and I really have difficulty gaining weight. How would you adapt a diet even if you work 8 hours a day. I went to the nutritionist but I didn't get any gains. As I eat 6 meals a day, like fruits in between, I eat seeds like nuts and chestnuts. But, I believe that the amount has not been enough to obtain gains, my weight is stable.

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

  9. Hello I would like to know if I can change the meals because I can't do all of these meals, like making 6/7 meals, I could do it in the morning when you wake up, combine meals 1 and 2 and eat breakfast 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 so there is less meal on the day there in the end would I have about 4 meals on 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 await an answer…

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

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