Diet increase muscle mass 3500 Kcal

Ready-to-follow diet with about 3500 calories, ideal for those looking to gain muscle.

Example of a 3500 calorie diet for hypertrophy

Diet to increase muscle mass with about 3500 Calories, aimed at anyone gain weight quality and looking for a high protein diet.

Adjust according to yours results, increasing or decreasing the quantities of food.

All foods can be replaced by similar ones, this is just an example of a diet plan that can be used to gain muscular mass with about 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 diet.


120g Oats
3 Egg Whites
2 Gems
  • Calories: 627 Kcal
  • Proteins: 36g
  • Carbohydrates: 82g
  • Fats: 17g

Middle of the morning

100g Brown Bread
80g Tuna
  • Calories: 418 Kcal
  • Proteins: 31g
  • Carbohydrates: 54g
  • Fats: 9g


100g Rice
120g Chicken Breast
1 Tablespoon of Olive Oil
  • Calories: 621 Kcal
  • Proteins: 38g
  • Carbohydrates: 79g
  • Fats: 16g

Related articles


80g Oats
200g Quark Cheese No Fat
50g Peanuts
  • Calories: 727 Kcal
  • Proteins: 51g
  • Carbohydrates: 69g
  • Fats: 31g


200g Salmon
100g Rice
  • Calories: 735 Kcal
  • Proteins: 50g
  • Carbohydrates: 79g
  • Fats: 23g


160g Cottage Cheese
50g Nuts
  • Calories: 447 Kcal
  • Proteins: 26g
  • Carbohydrates: 13g
  • Fats: 35g


  • Calories: 3575Kcal
  • Proteins: 232g
  • Carbohydrates: 376g
  • Fat: 131g

Final Notes

All values ​​are approximate numbers, with minor changes depending on the brands and origins of each food.

The goal here is to get to know the structure of a diet that can be used to gain muscle, but ideally you should build your own diet, tailored to yourself.

Do not know how?

See article: How to diet.

If you want to know more about what you should eat to gain muscle, see here. what you should eat to gain muscle mass.

Related articles


  1. Is there any way to replace tuna with ham or cheese in the middle of the morning and not lose the necessary caloric value?

    1. Yes, depending on the cut, you can use some ham slices to reach values ​​similar to those you had with tuna :)

  2. Can you tell me the calories, protein, hydrates and fat in cottage cheese and quark cheese?
    I want to replace these foods with others, and would like to know the values ​​to find foods with similar values.
    (advise how to eat oatmeal?) (eg porridge, yogurt, milk)

    1. It always depends on brand by brand, but in the case of Aldi's quark cheese in the 0,3% fat version, the values ​​are these by 100g:
      Calories: 67 Kcal Protein: 12,2g Hydrates: 3,9g Fats: 0,3g
      Cottage cheese is similar.

      As for oatmeal, I like to mix it with the protein shake (chocolate) :)

  3. How can I measure the quantity of grams in quantity? For example, rice 100g, salmon 200g, brown bread 100g, etc.

  4. Hello
    Could I replace the cheeses of this diet with other types of food?
    In this case, could I replace the non-fat Quark Cheese and Cottage Cheese with other foods? And what foods could you put in their place?

  5. My doubt is that this diet has a number of proteins somewhat higher than recommended, ie exceeds 2,5 g per kg body. This is taking as an example an individual with 75 kg who derived his training load needs to increase weight, consume 3500 kcal. Is there any harm to this? Is there any way to make up for it? Of course I can remove protein sources and include hydrates, but so I will have meals with a protein level below 15 grs it seems to me very little. )

    1. Hi Edgar,
      As you know this is just an example of a widespread diet, each one must adapt to their needs.
      In your case you can try increasing carbohydrates and reducing protein, if you eat 2,5g per kilogram body weight per 6 meals you get an average of about 31g per meal which is great :)

      1. Thanks so much for the answer. Yes and the example was very helpful I will enter in the calculator and set the doses. Continue the good work and thanks again

  6. I would like to know if there would be any problem if I use this diet for my weight, because I have 74kg and this diet has 232g of protein, I read in many forums saying that more than 2g of protein per kg of body weight is bad. What do you think ?

    1. It's okay for healthy people to follow a diet of 2g / kg protein, but you can adapt it to your weight.

  7. Searching for a diet I found this site, and made a point of leaving my comment which is impossible for me to do, unless I find it very good what I see.

    And I want to congratulate you for your work and mindfulness on people who have difficulty in this
    area, which seems to be your beach.
    A very simple diet without that nutritionist litany, congratulations I am very satisfied!

  8. Hi! I really enjoyed the diet and intend to follow it. I just didn't understand one thing: What time of day would I have to train? What part of the diet is pre-training and post-training? Thank you.

    1. The diet has no specific schedule for training but you should have no major problems matching most meals.
      If you use post-workout shake, just include the shake and make the meal about 1h later :)

  9. A doubt, 3500 calories for me having 1.75 and 58kg is not too much?

    For example Cristiano Ronaldo 1.83 with 80 and such a kg follows a 3000 calorie regime and the daily effort he does not have ...

    I can't even eat it a day, isn't something in 2000 calories enough to gain weight given my status?

    1. It depends on your activity, day to day, etc.
      Try starting with fewer calories and see how you get along, if you don't get results, you just gradually increase.

      As for Cristiano Ronaldo, hardly consumes only 3000 calories, only if it is now on vacation lol

      1. Friend can help me adjust this diet for a person of 66 kg 1.80 height congratulations for your work friend

  10. I am a diabetic and I want to start in the bodybuilding world to be able to control diabetes, but of course I want to get significant results, so the question is, by following this diet am I not harming my system due to the high number of protein ??

  11. I found an Oatmeal Named after: Biological Oat Flakes, my Question is! Is 100G really possible for this oatmeal to have 1747 Calories? is on sale on the mainland online you can search for them easily as well as how much of the calories is possible? thank you

  12. I was wondering if I can trade the mid-morning meal for the snack, because morning training and only 100g of brown bread with 80g of tuna are not satisfying hunger. Thank you and congratulations for your work!

    1. Thanks for the efficiency of your site, but one question I am very full with oats can I replace with brown bread, something else or even brown rice? Thank you

    1. Partly yes, but replacing oatmeal 200g with the carbohydrate equivalent in fruit is not a good idea, it is better to use another carbohydrate source in conjunction with some fruit.

    1. Hi Jose.
      It's hard to answer with just this data.
      You probably won't have time to eat 6 meals, and if that is the case, you can have fewer meals, but eat more food each time.
      You are also likely to need more calories.

    1. Yes, all foods can be replaced, in the case of chicken breast salmon just add some fat to get the same calories.

  13. At lunch we have 100g of rice, but 100g is raw, because 100 g of cooked rice from 130 kcal so, correct?

    1. This is just one example of a muscle mass gain diet with ~ 3500kcal, which should obviously be tailored to each person.
      As for protein level, they represent ~ 31% of the calories in this example. It may be high for some or low for others.
      Ideally, take a look at the article in the introduction ( to customize the plan to your needs and goals.

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