Example of a 3500 calorie diet for hypertrophy
Diet to increase muscle mass with around 3500 calories, aimed at those who want to gain quality weight and are looking for a diet rich in protein.
Adjust according to your results, increasing or decreasing the amounts of food.
All foods can be replaced with similar ones, this is just an example plan of a diet that can be used to gain muscle mass with around 3500 calories.
Don't forget, this is just a generic diet, and if you want to learn how to build your own, check out our article How to go on a diet.
Here is an example of a 3500 calorie diet with the aim of hypertrophy/muscle mass gain.
Breakfast
120g Oats 3 egg whites 2 Gems
- Calories: 627 kcal
- Proteins: 36g
- Carbohydrates: 82g
- Fats: 17g
Middle of the morning
100g wholemeal bread 80g Tuna
- Calories: 418 Kcal
- Proteins: 31g
- Carbohydrates: 54g
- Fats: 9g
Lunch
100g Rice 120g Chicken breast Broccoli 1 tablespoon of olive oil
- Calories: 621 Kcal
- Proteins: 38g
- Carbohydrates: 79g
- Fats: 16g
Snack
80g Oats 200g Fat-free Quark Cheese 50g Peanuts
- Calories: 727 kcal
- Proteins: 51g
- Carbohydrates: 69g
- Fats: 31g
To have lunch
200g Salmon 100g Rice Broccoli
- Calories: 735 Kcal
- Proteins: 50g
- Carbohydrates: 79g
- Fats: 23g
Supper
160g Cottage Cheese 50g Nuts
- Calories: 447 kcal
- Proteins: 26g
- Carbohydrates: 13g
- Fats: 35g
Total
You already know the approximate amount of calories and macronutrients per meal, but what about the daily total?
Here is the calculation of the approximate total value of this 3500 calorie daily diet.
- Calories: 3575Kcal
- Proteins: 232g
- Carbohydrates: 376g
- Fat: 131g
Final notes
All values are approximate numbers, with small changes depending on the brands and origins of each food.
The objective here is to get to know the structure of a diet that can be used to gain muscle mass, but the ideal would be to build your own diet, adapted to you.
See article: How many calories do I need to gain muscle mass?
If you want to know more about what you should eat to gain muscle mass, see here what should you eat to gain muscle mass.
Is there any way to replace tuna with ham or cheese mid-morning and thus not lose the necessary caloric value?
Yes, depending on the cut, you can use some slices of ham to achieve values similar to those you had with tuna :)
100 grams of rice have 79 carbohydrates?? lol
Yes Bruno, weighed rice before cooking, that is, dry/raw, for every 100g they have approximately this value as you can easily confirm in any nutritional table on a package of…rice.
Hi, when you talk about breakfast, how do you prepare the eggs?
You can use it cooked or make a pancake :)
Thanks for the tip….and is the rice white or brown?
You should preferably use wholemeal, but there is no problem if it is white.
Good afternoon.. I can replace the 200g fat-free Quark Cheese with another food?
Any food rich in protein and low in fat :)
Examples: Tuna, eggs, protein shake
Hello Can you replace breakfast with a high calorie dose too?
Yes, you can, as long as +/- within the same calories if the goal is 3500 :)
Hi, are the amounts of food in grams weighed cooked or raw?
It's heavy and raw :)
Can you tell me the calories, proteins, carbohydrates and fats of cottage cheese and quark cheese?
I want to replace these foods with others, and I would like to know the values to find foods with similar values.
thanks greetings
(how do you recommend eating oats?) (e.g. oatmeal, with yogurt, with milk)
It always depends from brand to brand, but in the case of Aldi's quark cheese in the 0.3% fat version, the values are these per 100g:
Calories: 67 Kcal Protein: 12.2g Carbs: 3.9g Fat: 0.3g
Cottage cheese is similar.
As for oats, I like to mix them with a protein shake (chocolate) :)
Hi, can I replace the 200g of salmon?
And what other food?
Yes, just add a food rich in protein and some fats, here is a table to help you: https://ginasiovirtual.mystagingwebsite.com/tabela-nutricional/
How can I measure the number of grams in quantity? For example, 100g of rice, 200g of salmon, 100g of wholemeal bread, etc.
Just complementing, how much would be 100g of wholemeal bread, for example, 1 slice?
Thanks
Hi Thiago,
The ideal would be to use a kitchen scale.
Hola
Could I replace the cheeses in this diet with other types of food?
In this case, could I replace fat-free Quark Cheese and Cottage Cheese with other foods? And what foods could you replace them with?
Hi Felipe,
Yes, you can replace it with any food high in protein, preferably quality, here you will find a nutritional table of several: https://ginasiovirtual.mystagingwebsite.com/tabela-nutricional/
My doubt is that this diet has a number of proteins somewhat higher than recommended, that is, it exceeds 2.5 g per kilo of body weight. This is taking as an example an individual weighing 75 kg who, given his training load, needs to gain weight. , of consuming 3500 kcal. Is there anything wrong with this? Is there any way to compensate? Obviously, I can remove sources of protein and include carbohydrates, but this way I will have meals with a protein level below 15 grams, it seems very little to me. I would appreciate any help .:)
Hi Edgar,
As you know, this is just an example of a generalized diet, which everyone must adapt to their needs.
In your case you can try increasing carbohydrates and reducing protein, if you do 2.5g per kilo of body weight for 6 meals you will have an average of around 31g per meal which is great :)
Thank you very much for the answer. Yes and the example was very useful, I will enter it into the calculator and adjust the doses. Continue the good work and thank you again
What can I oat oats for?
A source of carbohydrates, cereals for example.
I would like to know if there would be any problem with using this diet for my weight, as I weigh 74kg and this diet has 232g of protein. I read in several forums saying that more than 2g of protein per kg of body weight is harmful. What do you think ?
There is no problem for a healthy person to follow a diet with 2g/kg of protein, but you can adapt it to your weight.
Looking for a diet I found this site, and I made a point of leaving my comment, something that is impossible for me to do, unless I think what I see is really good.
And I want to congratulate you for your work and paying full attention to people who have difficulty in this
area, which seems to be your beach.
A very simple diet without all that nutritionist stuff, congratulations, I'm very satisfied!
Thank you for your kind words, it's always good to have positive feedback :)
With this diet, how much weight can I gain in a month?
It's impossible to guess Carol, it depends on many things.
Hello! I really liked the diet and I intend to follow it. I just didn't understand one thing: What time of day would I have to train? Which part of the diet is pre-workout and post-workout? Thanks.
The diet doesn't have any specific time for training but you shouldn't have any major problems combining it with most meals.
If you use a post-workout shake, just add the shake and have your meal about 1 hour later :)
One question, isn't 3500 calories for me when I'm 1.75 and 58kg too much?
For example, Cristiano Ronaldo, 1.83, weighing 80 kg, follows a 3000 calorie diet and the daily effort he doesn't have...
I can't even eat that per day, is something about 2000 calories not enough to gain weight given my status?
It depends on your activity, day to day, etc.
Try starting with fewer calories and see how you get on, if you don't see results, just increase gradually.
As for Cristiano Ronaldo, he rarely consumes just 3000 calories, only if it's now on vacation lol
Friend, can you help me adjust this diet for a person weighing 66 kg and 1.80 tall, congratulations on your work friend
I'm diabetic and I want to start in the world of bodybuilding to control my diabetes, but of course I want to obtain significant results, so the question is, by following this diet won't I be harming my system due to the high amount of protein??
I found an oat called: Organic Oat Flakes, my question is! Is it really possible for 100G of this oat to have 1747 Calories? Is it for sale on the continent online, you can search and find it easily, as well as the calorie part, is it possible? thanks
No, the 1747 refers to kj (kilojoules) and not kcal (kilocalories), for every 100g there are 414 kcal.
I would like to know if I can exchange the mid-morning meal for a snack, as I train in the morning and just 100g of wholemeal bread with 80g of tuna is not satisfying my hunger. Thank you and congratulations on your work!
Yes, of course, this is just an example that should always be adapted to each person :)
In this case, it is 100g of raw or cooked rice, thank you
There are 100g of heavy uncooked rice.
Hi, can I replace half of the dose of oatmeal in the snack, for example with fruit? Thank you
Apart from rice, are other foods weighed after cooking?
No, all foods are weighed raw.
Thank you for the efficiency of your website, but one question I get very full with oats can I replace it with wholemeal bread, something else or even brown rice? Thanks
Yes, both whole grain bread and rice can replace oats without any problems.
Can Boas replace oats with fruit?
In part yes, but replacing the 200g of oats with the equivalent of carbohydrates in fruit is not a very good idea, it is better to use another source of carbohydrates in conjunction with some fruit.
Peanuts and walnuts are trapped in shells, how much is peanuts and walnuts?
The weight shown corresponds to the weight without shell.
I train federated swimming 9x a week plus gym 4x, how can I adapt the plan?
Hi Jose.
It's difficult to answer with just this data.
You probably won't have time to eat 6 meals, and if that's the case, you can eat fewer meals, but eat more food in each one.
You're also likely to need more calories.
Can I substitute salmon for chicken breast?
Yes, all foods can be replaced, in the case of salmon with chicken breast, just add some fat to get the same calories.
At lunch we have 100g of rice, but 100g of it is raw, as 100g of cooked rice gives only 130 kcal, correct?
Right :)
Can I substitute Tuna for Sardines or ground beef?
Yes.
This daily protein total is not. Quite high?
This is just an example of a diet to gain muscle mass with ~3500kcal, which must obviously be adjusted to each person.
As for the protein level, they represent ~31% of the calories in this example. It may be high for some or low for others.
The ideal is to take a look at the article that appears in the introduction (https://ginasiovirtual.mystagingwebsite.com/como-fazer-uma-dieta/) to customize the plan according to your needs and goals.