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.
120g Oats 3 egg whites 2 Gems
100g wholemeal bread 80g Tuna
100g Rice 120g Chicken breast Broccoli 1 tablespoon of olive oil
80g Oats 200g Fat-free Quark Cheese 50g Peanuts
200g Salmon 100g Rice Broccoli
160g Cottage Cheese 50g Nuts
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.
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.
View Comments
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