Diet Increase Muscle Mass With 3000 Calories

Example of a 3000 calorie diet ideal for hypertrophy

Do you need a 3000 kcal diet but you're not sure how to structure one?

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

Ideal for gain weight and good for those who have a metabolism Quick.

Adjust according to your results, adding or decreasing quantities of food.

All foods can be replaced by similar foods, this diet is just to give you a clear example of what a muscle building diet with 3000 kcal is like.

1 Meal

  • 9 Clear and 2 Gems
  • 100g Oats
  • 1 Piece of Fruit

2 Meal

  • Brown Bread with Tuna Can 1

3 Meal

  • 150g Beef Steak
  • 100g Brown Rice
  • Vegetables

4 Meal (Pre Workout)

  • 100g Oats
  • 6 Clear and 2 Gems


5 Meal (After Training)

  • 2 Bananas
  • 40g whey protein

6 Meal

  • 150g Salmon
  • 100g Spaghetti
  • Vegetables
  • 1 Piece of Fruit

7 Meal

  • 200g Fresh Skinny Cheese
  • 30g Walnuts

Final Notes

Do not forget, this is a generic diet, which serves as an example only.

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.

See also our article what to eat to gain muscle mass.

If you have any questions please use the comments area below.

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  1. How can I add egg yolks and egg whites? I worked at night and waking up 18h laying down 13h and training from 11h30 to 12h30 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, where oatmeal is taken with milk 200ml, eggs and fruit are we talking about a meal of 870kcal? Will you then eat 2 hours later 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 milk 200ml.

  3. I started training now, but I do not drink milk, no allergy just personal, but I take total whey, can you replace the milk?

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

    1. Yes, all foods can be replaced, in the case of whey, it would be for something high in protein.

  5. Great site !!

    How can I adapt 8h30 am for training?
    What are the micronutrient amounts of this diet?

    Thank you

    1. Thank you Carlos :)

      It depends on the time between first meal and training.

      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 smoothie.

      In that case you don't even have to change much, just eliminate the 5 meal.

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

  6. I wake up as 4 is 30 to study step 2 hours traveling, I come back to 1: 30 home how do I keep my diet this way?

  7. My goal is to gain mass and I really have difficulty gaining weight. How would you fit a diet even working 8h a day. I went to the nutritionist but I did not gain. As I eat 6 meals a day, like fruit in between breaks, I eat seeds like nuts and nuts. But, I think the amount has not been enough to gain, my weight is stable.

  8. My problem is that I can not eat, I am ectomorph I need to eat and it is difficult to eat a lot, then I have to help with hypercaloric, but I do not want to take more hyper, I want to go only in 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 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’m waiting for 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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