{"id":327,"date":"2013-12-24T19:50:27","date_gmt":"2013-12-24T19:50:27","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=327"},"modified":"2022-11-25T21:55:08","modified_gmt":"2022-11-25T21:55:08","slug":"diet-increase-muscle-mass-3000-kcal-2","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/en\/dieta-aumento-massa-muscular-3000-kcal\/","title":{"rendered":"Diet to increase muscle mass with 3000 calories"},"content":{"rendered":"<p>Do you need a 3000 calorie diet but don&#039;t know how to structure one?<\/p>\n<p>Here is a ready-made diet to follow to increase muscle mass, with more than 3000 calories.<\/p>\n<p>Ideal for gaining weight and good for those with a fast metabolism.<\/p>\n<p>Adjust according to your results, adding or decreasing amounts of food.<\/p>\n<p>All foods can be replaced with similar foods, this diet only serves to give you a clear example of what a diet for increasing muscle mass with 3000 kcal is like.<\/p>\n<p>So let&#039;s get down to business.<\/p>\n<h2 style=\"text-align: center;\"><strong>3000 calorie diet<\/strong><\/h2>\n<h3 style=\"text-align: center;\"><strong>Meal 1<\/strong><\/h3>\n<ul>\n<li>9 egg whites and 2 egg yolks<\/li>\n<li>100g Oats<\/li>\n<li>1 Piece of fruit<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><strong>Meal 2<\/strong><\/h3>\n<ul>\n<li>Wholemeal bread with 1 can of tuna<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><strong>Meal 3<\/strong><\/h3>\n<ul>\n<li>150g Beef steak<\/li>\n<li>100g brown rice<\/li>\n<li>Vegetables<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><strong>Meal 4 (Pre-Workout)<\/strong><\/h3>\n<ul>\n<li>100g Oats<\/li>\n<li>6 egg whites and 2 egg yolks<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>Training<\/strong><\/span><\/h3>\n<h3 style=\"text-align: center;\"><strong>Meal 5 (Post-Workout)<\/strong><\/h3>\n<ul>\n<li>2 Bananas<\/li>\n<li>40g Whey Protein<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><strong>Meal 6<\/strong><\/h3>\n<ul>\n<li>150g Salmon<\/li>\n<li>100g Spaghetti<\/li>\n<li>Vegetables<\/li>\n<li>1 Piece of fruit<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><strong>Meal 7<\/strong><\/h3>\n<ul>\n<li>200g low-fat fresh cheese<\/li>\n<li>30g walnuts<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><strong>Final notes<\/strong><\/h3>\n<p>Remember, this is a generic diet and is only intended as an example.<\/p>\n<p>The goal is to get an idea of how to structure a diet to increase muscle mass with around 3000 calories, not to follow it exactly as it is.<\/p>\n<p>Don&#039;t forget that what defines a diet for gaining muscle mass also depends on the calories you burn.<\/p>\n<p>If you burn more than 3000 calories per day, then the diet will not help you reach your goal.<\/p>\n<p>If you need another 500 kcal, here is an example.<\/p>\n<ul>\n<li><strong><a href=\"https:\/\/ginasiovirtual.com\/dieta-aumento-massa-muscular-3500-kcal\/\" data-schema-attribute=\"\">Diet increase muscle mass 3500 Kcal<\/a><\/strong><\/li>\n<\/ul>\n<p>See also our article <strong><a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-ganhar-massa-muscular\/\"  rel=\"noopener noreferrer\">what to eat to gain muscle mass<\/a><\/strong>.<\/p>\n<p><u>If you have any questions, please use the comments section below.<\/u><\/p>","protected":false},"excerpt":{"rendered":"<p>Precisas de uma dieta com 3000 calorias mas n\u00e3o sabes bem como estruturar uma? Fica aqui uma dieta pronta a seguir para aumento de massa [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":38127,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Dieta para Ganho de Massa com 3000 Calorias","_seopress_titles_desc":"Segue a nossa dieta de 3000 calorias para ganhares peso e massa muscular eficazmente. Ideal para metabolismos r\u00e1pidos, ajusta consoante os teus resultados.","_seopress_robots_index":"","_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[3],"tags":[372,373,374],"class_list":["post-327","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricao","tag-3000-calorias","tag-dieta-3000-calorias","tag-dieta-aumento-massa-muscular-3000-kcal"],"featured_image_src":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/3000-calorias-massa-muscular-1300x902.jpg","blog_images":{"medium":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/3000-calorias-massa-muscular-300x208.jpg","large":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/3000-calorias-massa-muscular-1300x902.jpg"},"ams_acf":[],"jetpack_featured_media_url":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/3000-calorias-massa-muscular.jpg","spectra_custom_meta":{"_edit_last":["1190"],"_edit_lock":["1669474117:1190"],"layout_key":[""],"post_slider_check_key":["0"],"_yoast_wpseo_linkdex":["62"],"_yoast_wpseo_focuskw":["dieta 3000 calorias"],"_wpml_media_duplicate":["1"],"_wpas_skip_7507240":["1"],"_wpas_skip_7507237":["1"],"_jetpack_related_posts_cache":["a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1423573129;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:3258;}i:1;a:1:{s:2:\"id\";i:105;}i:2;a:1:{s:2:\"id\";i:4274;}}}}"],"custom_total_hits":["000001364"],"_oembed_99ea37b67ada994a52edc36452e1a246":["{{unknown}}"],"_oembed_d92a37a0a8d1000b72e33879fee15870":["{{unknown}}"],"_oembed_3398339460001c31ff3804c52ef61eea":["{{unknown}}"],"_yoast_wpseo_focuskw_text_input":["dieta 3000 calorias"],"_yoast_wpseo_content_score":["60"],"_jetpack_dont_email_post_to_subs":["1"],"taq_review_style":["stars"],"jnh_switched_jarida":["yes"],"_yst_prominent_words_version":["1"],"_facebook_shares":["0"],"_pinterest_shares":["0"],"_google_plus_shares":["0"],"_twitter_shares":["0"],"_linkedin_shares":["0"],"_total_shares":["0"],"swp_cache_timestamp":["442925"],"saswp_custom_schema_field":[""],"saswp_article_speakable_24228":["0"],"saswp_modify_this_schema_24227":["0"],"saswp_article_speakable_24227":["0"],"saswp_modify_this_schema_24226":["0"],"saswp_article_speakable_24226":["0"],"saswp_article_speakable_24225":["0"],"saswp-review-item-description":[""],"saswp-review-item-props":[""],"saswp-review-item-cons":[""],"saswp_review_details":["a:4:{s:23:\"saswp-review-item-title\";s:0:\"\";s:21:\"saswp-review-location\";s:1:\"1\";s:26:\"saswp-review-item-over-all\";s:0:\"\";s:35:\"saswp-review-item-description-title\";s:0:\"\";}"],"_yoast_wpseo_newssitemap-exclude":["off"],"_yoast_wpseo_newssitemap-genre":["a:1:{i:0;s:4:\"oped\";}"],"_yoast_wpseo_focuskeywords":["[{\"keyword\":\"dieta 3000 calorias menu semanal pdf\",\"score\":\"bad\"},{\"keyword\":\"dieta de 3000 calorias diarias hipertrofia\",\"score\":\"bad\"},{\"keyword\":\"dieta 3000 calorias hipertrofia\",\"score\":\"ok\"},{\"keyword\":\"dieta de 3000 calorias para engordar\",\"score\":\"ok\"}]"],"_yoast_wpseo_keywordsynonyms":["[\"dieta com 3000 calorias\",\"\",\"\",\"\",\"\"]"],"ampforwp_custom_content_editor":[""],"ampforwp_custom_content_editor_checkbox":[null],"ampforwp-amp-on-off":["default"],"_thumbnail_id":["38127"],"ilj_linkdefinition":["a:1:{i:0;s:19:\"dieta 3000 calorias\";}"],"_metaseo_metatitle":["Dieta aumento massa muscular com 3000 calorias"],"_metaseo_metadesc":["Uma dieta para ganhar massa muscular com mais de 3000 calorias. Simples e eficaz."],"psp_kw":["\u30c0\u30a4\u30a8\u30c3\u30c8\u306f3000\u30ab\u30ed\u30ea\u30fc\u3067\u7b4b\u8089\u91cf\u3092\u5897\u52a0\u3055\u305b\u308b"],"psp_meta":["a:14:{s:5:\"title\";s:64:\"\u30c0\u30a4\u30a8\u30c3\u30c8\u306f3000\u30ab\u30ed\u30ea\u30fc\u3067\u7b4b\u8089\u91cf\u3092\u5897\u52a0\u3055\u305b\u308b\";s:11:\"description\";s:135:\"\u3042\u306a\u305f\u306f3000\u30ad\u30ed\u30ab\u30ed\u30ea\u30fc\u306e\u98df\u4e8b\u304c\u5fc5\u8981\u3067\u3059\u304c\u3001\u3042\u306a\u305f\u306f1\u3064\u3092\u69cb\u7bc9\u3059\u308b\u65b9\u6cd5\u3092\u3088\u304f\u77e5\u3089\u306a\u3044\u306e\u3067\u3059\u304b?\";s:8:\"keywords\";s:248:\"\u30c0\u30a4\u30a8\u30c3\u30c8\u306f3000\u30ab\u30ed\u30ea\u30fc\u3067\u7b4b\u8089\u91cf\u3092\u5897\u52a0\u3055\u305b\u308b, 100g, 150g, \u30d5\u30eb\u30fc\u30c4, \u30aa\u30fc\u30c8\u9ea6, \u30ea\u30fc\u30f3\u30d5\u30ec\u30c3\u30b7\u30e5\u30c1\u30fc\u30ba, \u30c8\u30ec\u30fc\u30cb\u30f3\u30b0, \u30dd\u30b9\u30c8\u30ef\u30fc\u30af\u30a2\u30a6\u30c8, \u30db\u30a8\u30a4\u30d7\u30ed\u30c6\u30a4\u30f3, \u30b5\u30fc\u30e2\u30f3, \u30b9\u30d1\u30b2\u30c3\u30c6\u30a3\";s:13:\"focus_keyword\";s:64:\"\u30c0\u30a4\u30a8\u30c3\u30c8\u306f3000\u30ab\u30ed\u30ea\u30fc\u3067\u7b4b\u8089\u91cf\u3092\u5897\u52a0\u3055\u305b\u308b\";s:14:\"mfocus_keyword\";s:64:\"\u30c0\u30a4\u30a8\u30c3\u30c8\u306f3000\u30ab\u30ed\u30ea\u30fc\u3067\u7b4b\u8089\u91cf\u3092\u5897\u52a0\u3055\u305b\u308b\";s:17:\"facebook_isactive\";s:0:\"\";s:14:\"facebook_titlu\";s:0:\"\";s:13:\"facebook_desc\";s:0:\"\";s:14:\"facebook_image\";s:0:\"\";s:23:\"facebook_opengraph_type\";s:0:\"\";s:12:\"robots_index\";s:0:\"\";s:13:\"robots_follow\";s:0:\"\";s:8:\"priority\";s:0:\"\";s:9:\"canonical\";s:0:\"\";}"],"psp_status":["a:1:{s:64:\"\u30c0\u30a4\u30a8\u30c3\u30c8\u306f3000\u30ab\u30ed\u30ea\u30fc\u3067\u7b4b\u8089\u91cf\u3092\u5897\u52a0\u3055\u305b\u308b\";a:4:{s:2:\"kw\";s:64:\"\u30c0\u30a4\u30a8\u30c3\u30c8\u306f3000\u30ab\u30ed\u30ea\u30fc\u3067\u7b4b\u8089\u91cf\u3092\u5897\u52a0\u3055\u305b\u308b\";s:5:\"score\";s:4:\"30.0\";s:7:\"density\";a:3:{s:8:\"nb_words\";i:45;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:4:\"data\";a:20:{s:5:\"title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:64:\"\u30c0\u30a4\u30a8\u30c3\u30c8\u306f3000\u30ab\u30ed\u30ea\u30fc\u3067\u7b4b\u8089\u91cf\u3092\u5897\u52a0\u3055\u305b\u308b\";s:8:\"focus_kw\";s:64:\"\u30c0\u30a4\u30a8\u30c3\u30c8\u306f3000\u30ab\u30ed\u30ea\u30fc\u3067\u7b4b\u8089\u91cf\u3092\u5897\u52a0\u3055\u305b\u308b\";}s:5:\"score\";i:1;s:3:\"msg\";s:101:\"Great, the SEO title contains between 5 and 70 characters and also it begins with your focus keyword.\";}s:18:\"title_enough_words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:99:\"Bad, the SEO title contains 1 allowed words, which is less than the recommended minimum of 3 words.\";}s:10:\"page_title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:64:\"\u30c0\u30a4\u30a8\u30c3\u30c8\u306f3000\u30ab\u30ed\u30ea\u30fc\u3067\u7b4b\u8089\u91cf\u3092\u5897\u52a0\u3055\u305b\u308b\";s:8:\"focus_kw\";s:64:\"\u30c0\u30a4\u30a8\u30c3\u30c8\u306f3000\u30ab\u30ed\u30ea\u30fc\u3067\u7b4b\u8089\u91cf\u3092\u5897\u52a0\u3055\u305b\u308b\";}s:5:\"score\";s:4:\"1.00\";s:3:\"msg\";s:171:\"Great, the page title contains 24 characters and it's between 5 and 70 characters, which is the recommended interval. Great, the page title begins with your focus keyword.\";}s:16:\"meta_description\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:135:\"\u3042\u306a\u305f\u306f3000\u30ad\u30ed\u30ab\u30ed\u30ea\u30fc\u306e\u98df\u4e8b\u304c\u5fc5\u8981\u3067\u3059\u304c\u3001\u3042\u306a\u305f\u306f1\u3064\u3092\u69cb\u7bc9\u3059\u308b\u65b9\u6cd5\u3092\u3088\u304f\u77e5\u3089\u306a\u3044\u306e\u3067\u3059\u304b?\";s:8:\"focus_kw\";s:64:\"\u30c0\u30a4\u30a8\u30c3\u30c8\u306f3000\u30ab\u30ed\u30ea\u30fc\u3067\u7b4b\u8089\u91cf\u3092\u5897\u52a0\u3055\u305b\u308b\";}s:5:\"score\";i:0;s:3:\"msg\";s:115:\"Bad, the page meta description contains 49 characters, which is less than the recommended minimum of 70 characters.\";}s:13:\"meta_keywords\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:248:\"\u30c0\u30a4\u30a8\u30c3\u30c8\u306f3000\u30ab\u30ed\u30ea\u30fc\u3067\u7b4b\u8089\u91cf\u3092\u5897\u52a0\u3055\u305b\u308b, 100g, 150g, \u30d5\u30eb\u30fc\u30c4, \u30aa\u30fc\u30c8\u9ea6, \u30ea\u30fc\u30f3\u30d5\u30ec\u30c3\u30b7\u30e5\u30c1\u30fc\u30ba, \u30c8\u30ec\u30fc\u30cb\u30f3\u30b0, \u30dd\u30b9\u30c8\u30ef\u30fc\u30af\u30a2\u30a6\u30c8, \u30db\u30a8\u30a4\u30d7\u30ed\u30c6\u30a4\u30f3, \u30b5\u30fc\u30e2\u30f3, \u30b9\u30d1\u30b2\u30c3\u30c6\u30a3\";s:8:\"focus_kw\";s:64:\"\u30c0\u30a4\u30a8\u30c3\u30c8\u306f3000\u30ab\u30ed\u30ea\u30fc\u3067\u7b4b\u8089\u91cf\u3092\u5897\u52a0\u3055\u305b\u308b\";}s:5:\"score\";i:1;s:3:\"msg\";s:58:\"Great, the page meta keywords contains your focus keyword.\";}s:9:\"permalink\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:142:\"https:\/\/ginasiovirtual.com\/ja\/%e3%83%80%e3%82%a4%e3%82%a8%e3%83%83%e3%83%88-%e5%a2%97%e5%8a%a0-%e8%b3%aa%e9%87%8f%e7%ad%8b%e8%82%89-3000-kcal\/\";s:8:\"focus_kw\";s:184:\"%e3%83%80%e3%82%a4%e3%82%a8%e3%83%83%e3%83%88%e3%81%af3000%e3%82%ab%e3%83%ad%e3%83%aa%e3%83%bc%e3%81%a7%e7%ad%8b%e8%82%89%e9%87%8f%e3%82%92%e5%a2%97%e5%8a%a0%e3%81%95%e3%81%9b%e3%82%8b\";}s:5:\"score\";i:0;s:3:\"msg\";s:263:\"Bad, the focus keyword <strong>%e3%83%80%e3%82%a4%e3%82%a8%e3%83%83%e3%83%88%e3%81%af3000%e3%82%ab%e3%83%ad%e3%83%aa%e3%83%bc%e3%81%a7%e7%ad%8b%e8%82%89%e9%87%8f%e3%82%92%e5%a2%97%e5%8a%a0%e3%81%95%e3%81%9b%e3%82%8b<\/strong> does not appear in the page permalink.\";}s:15:\"first_paragraph\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:135:\"\u3042\u306a\u305f\u306f3000\u30ad\u30ed\u30ab\u30ed\u30ea\u30fc\u306e\u98df\u4e8b\u304c\u5fc5\u8981\u3067\u3059\u304c\u3001\u3042\u306a\u305f\u306f1\u3064\u3092\u69cb\u7bc9\u3059\u308b\u65b9\u6cd5\u3092\u3088\u304f\u77e5\u3089\u306a\u3044\u306e\u3067\u3059\u304b?\";s:8:\"focus_kw\";s:64:\"\u30c0\u30a4\u30a8\u30c3\u30c8\u306f3000\u30ab\u30ed\u30ea\u30fc\u3067\u7b4b\u8089\u91cf\u3092\u5897\u52a0\u3055\u305b\u308b\";}s:5:\"score\";i:0;s:3:\"msg\";s:157:\"Bad, the focus keyword <strong>\u30c0\u30a4\u30a8\u30c3\u30c8\u306f3000\u30ab\u30ed\u30ea\u30fc\u3067\u7b4b\u8089\u91cf\u3092\u5897\u52a0\u3055\u305b\u308b<\/strong> does not appear in the page content first paragraph.\";}s:16:\"embedded_content\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:114:\"Great, your web page content don't have any embedded content <i>(frame, iframe, object, embed or HTML5 video)<\/i>.\";}s:12:\"enough_words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:105:\"Bad, the page content contains 45 allowed words, which is less than the recommended minimum of 250 words.\";}s:10:\"images_alt\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:36:\"Bad, the page content has no images.\";}s:9:\"html_bold\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:88:\"Bad, the page content has 9 bold elements, but none of them contains your focus keyword.\";}s:11:\"html_italic\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:45:\"Bad, the page content has no italic elements.\";}s:14:\"html_underline\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:93:\"Bad, the page content has 2 underlined elements and none of them contains your focus keyword.\";}s:11:\"subheadings\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:172:\"Bad, the page content has 1 &lt;h1&gt;, 8 &lt;h2&gt;, 0 &lt;h3&gt; subheading tags and 0 &lt;h1&gt;, 0 &lt;h2&gt;, 0 &lt;h3&gt; subheading tags contains your focus keyword.\";}s:13:\"first100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:81:\"Bad, the page content doesn't contains your focus keyword in the first 100 words.\";}s:12:\"last100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:80:\"Bad, the page content doesn't contains your focus keyword in the last 100 words.\";}s:14:\"links_external\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:44:\"Bad, the page content has no external links.\";}s:14:\"links_internal\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:75:\"Great, the page content has 1 internal links and none of them are nofollow.\";}s:15:\"links_competing\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:103:\"Great, the page content doesn't have any potential competing links (which contains your focus keyword).\";}s:10:\"kw_density\";a:3:{s:7:\"details\";a:3:{s:8:\"nb_words\";i:45;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:5:\"score\";i:0;s:3:\"msg\";s:172:\"Bad, keyword density is 0%, because the focus keyword <strong>\u30c0\u30a4\u30a8\u30c3\u30c8\u306f3000\u30ab\u30ed\u30ea\u30fc\u3067\u7b4b\u8089\u91cf\u3092\u5897\u52a0\u3055\u305b\u308b<\/strong> does not appear in the page content.\";}}}}"],"psp_score":["30.0"],"slim_seo":["a:2:{s:5:\"title\";s:46:\"Dieta aumento massa muscular com 3000 calorias\";s:11:\"description\";s:81:\"Uma dieta para ganhar massa muscular com mais de 3000 calorias. Simples e eficaz.\";}"],"amp-page-builder":[""],"_prlipro-post-options":["a:3:{s:14:\"requested_slug\";s:0:\"\";s:19:\"hide_social_buttons\";b:0;s:20:\"disable_replacements\";b:0;}"],"_yoast_wpseo_metadesc":["Exemplo de uma dieta pronta a seguir com cerca de 3000 calorias e elaborada para o aumento de massa muscular."],"amp_ad_on_off":["show"],"review_overall_rating":[""],"ampforwp-ia-on-off":["default"],"_oembed_99476269dcb9b1a41a7403c93ad0b996":["{{unknown}}"],"_oembed_5801473afa1d53bb55276c99d4287473":["<iframe title=\"Squats Butt Building Workout in the Gym\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/NHoum2caBoM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>"],"_oembed_time_5801473afa1d53bb55276c99d4287473":["1603613901"],"_oembed_926d14fdcd53553d8648ad2f82000f70":["<iframe title=\"Deadlift Workout to Build a Better Butt and Backside\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/IyQBoxqnCYs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>"],"_oembed_time_926d14fdcd53553d8648ad2f82000f70":["1603613902"],"_oembed_638c1b04852885be91309f07befafe56":["<iframe title=\"Women Dumbbell Lunges\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/A-w6Jwv29dw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>"],"_oembed_time_638c1b04852885be91309f07befafe56":["1603613902"],"_oembed_dff889e0691fb0dfd020fabc654c3789":["<iframe title=\"TREINO COSTAS &amp; B\u00cdCEPS\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/qSG4-BnnlXM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>"],"_oembed_time_dff889e0691fb0dfd020fabc654c3789":["1603613922"],"classic-editor-remember":["classic-editor"],"_last_editor_used_jetpack":["classic-editor"],"_yoast_wpseo_title":["Dieta aumento massa muscular com 3000 calorias | ginasiovirtual.com"],"_yoast_wpseo_primary_category":[""],"bialty_cs_alt":[""],"_yoast_wpseo_estimated-reading-time-minutes":["2"],"_trp_automatically_translated_slug_sv_SE":["kost-byggande-muskelmassa-3000-kcal"],"rank_math_primary_category":["0"],"rank_math_title":["Dieta com 3000 calorias para ganho de massa muscular"],"rank_math_description":["Exemplo de uma dieta pronta a seguir com cerca de 3000 calorias e elaborada para o aumento de massa muscular."],"rank_math_focus_keyword":["3000 calorias,dieta aumento massa muscular com 3000 calorias,dieta com 3000 calorias,3000 calorie a day meal plan,3000 calorie bodybuilding meal plan,weight gain,gain weight"],"rank_math_news_sitemap_genres":["a:1:{i:0;s:4:\"oped\";}"],"rank_math_news_sitemap_exclude":["off"],"rank_math_news_sitemap_robots":["index"],"rank_math_robots":["a:1:{i:0;s:5:\"index\";}"],"_trp_automatically_translated_slug_fr_FR":["alimentation-augmentation-masse-musculaire-3000-kcal-2"],"_trp_automatically_translated_slug_de_DE":["diat-erhohung-muskelmasse-3000-kcal"],"_trp_automatically_translated_slug_es_ES":["dieta-aumento-masa-muscular-3000-kcal-2"],"_trp_automatically_translated_slug_en_US":["diet-increase-muscle-mass-3000-kcal-2"],"rank_math_internal_links_processed":["1"],"rank_math_schema_Article":["a:9:{s:8:\"metadata\";a:5:{s:5:\"title\";s:7:\"Article\";s:4:\"type\";s:8:\"template\";s:9:\"shortcode\";s:15:\"s-60851bf2514fa\";s:9:\"isPrimary\";s:1:\"1\";s:15:\"enableSpeakable\";s:7:\"disable\";}s:5:\"image\";a:2:{s:5:\"@type\";s:11:\"ImageObject\";s:3:\"url\";s:16:\"%post_thumbnail%\";}s:8:\"headline\";s:11:\"%seo_title%\";s:11:\"description\";s:17:\"%seo_description%\";s:8:\"keywords\";s:10:\"%keywords%\";s:5:\"@type\";s:7:\"Article\";s:6:\"author\";a:2:{s:5:\"@type\";s:6:\"Person\";s:4:\"name\";s:6:\"%name%\";}s:13:\"datePublished\";s:20:\"%date(Y-m-dTH:i:sP)%\";s:12:\"dateModified\";s:24:\"%modified(Y-m-dTH:i:sP)%\";}"],"rank_math_permalink":["dieta-aumento-massa-muscular-3000-kcal"],"rank_math_seo_score":["72"],"rank_math_advanced_robots":["a:3:{s:11:\"max-snippet\";s:2:\"-1\";s:17:\"max-video-preview\";s:2:\"-1\";s:17:\"max-image-preview\";s:5:\"large\";}"],"rank_math_facebook_enable_image_overlay":["off"],"rank_math_facebook_image_overlay":["play"],"rank_math_twitter_use_facebook":["on"],"rank_math_twitter_card_type":["summary_large_image"],"rank_math_twitter_enable_image_overlay":["off"],"rank_math_twitter_image_overlay":["play"],"_trp_automatically_translated_slug_it_IT":["dieta-aumento-massa-muscolare-3000-kcal"],"_trp_automatically_translated_slug_nl_NL":["dieet-versterkende-spiermassa-3000-kcal"],"_trp_automatically_translated_slug_en_GB":["diet-increase-muscle-mass-3000-kcal-2"],"wp_schema_pro_optimized_structured_data":["<!-- Schema optimized by Schema Pro --><script type=\"application\/ld+json\">[]<\/script><!-- \/ Schema optimized by Schema Pro --><!-- Schema optimized by Schema Pro --><script type=\"application\/ld+json\">{\"@context\":\"https:\/\/schema.org\",\"@type\":\"Review\",\"reviewBody\":\"Conte\u00fado                    \\n                esconder\\n            \\n            \\n\\n        \\n                    1)\\n                Dieta 3000 calorias\\n    \\n        \\n                    2)\\n                Refei\u00e7\u00e3o 1\\n    \\n        \\n                    3)\\n                Refei\u00e7\u00e3o 2\\n    \\n        \\n                    4)\\n                Refei\u00e7\u00e3o 3\\n    \\n        \\n                    5)\\n                Refei\u00e7\u00e3o 4 (Pr\u00e9-Treino)\\n    \\n        \\n                    6)\\n                Treino\\n    \\n        \\n                    7)\\n                Refei\u00e7\u00e3o 5 (P\u00f3s-Treino)\\n    \\n        \\n                    8)\\n                Refei\u00e7\u00e3o 6\\n    \\n        \\n                    9)\\n                Refei\u00e7\u00e3o 7\\n    \\n        \\n                    10)\\n                Notas finais\\n    \\n    \\n\\r\\n\\r\\nPrecisas de uma dieta com 3000 calorias mas n\u00e3o sabes bem como estruturar uma?\\r\\n\\r\\nFica aqui uma dieta pronta a seguir para aumento de massa muscular, com mais de 3000 calorias.\\r\\n\\r\\nIdeal para ganhar peso e boa para quem tem um metabolismo r\u00e1pido.\\r\\n\\r\\nVai ajustando de acordo com os teus resultados, acrescentando ou diminuindo quantidades de comida.\\r\\n\\r\\nTodos os alimentos podem ser substitu\u00eddos por alimentos semelhantes, esta dieta serve apenas para teres um exemplo claro de como \u00e9 uma dieta para aumento de massa muscular com 3000 kcal.\\r\\n\\r\\nVamos ent\u00e3o passar ao que interessa.\\r\\nDieta 3000 calorias\\r\\nRefei\u00e7\u00e3o 1\\r\\n\\r\\n \\t9 Claras e 2 gemas\\r\\n \\t100g Aveia\\r\\n \\t1 Pe\u00e7a de fruta\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\n\\r\\nRefei\u00e7\u00e3o 2\\r\\n\\r\\n \\tP\u00e3o integral com 1 lata de atum\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\n\\r\\nRefei\u00e7\u00e3o 3\\r\\n\\r\\n \\t150g Bife de vaca\\r\\n \\t100g Arroz integral\\r\\n \\tLegumes\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\n\\r\\nRefei\u00e7\u00e3o 4 (Pr\u00e9-Treino)\\r\\n\\r\\n \\t100g Aveia\\r\\n \\t6 Claras e 2 gemas\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\n\\r\\nTreino\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\n\\r\\nRefei\u00e7\u00e3o 5 (P\u00f3s-Treino)\\r\\n\\r\\n \\t2 Bananas\\r\\n \\t40g Whey Protein\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\n\\r\\nRefei\u00e7\u00e3o 6\\r\\n\\r\\n \\t150g Salm\u00e3o\\r\\n \\t100g Esparguete\\r\\n \\tLegumes\\r\\n \\t1 Pe\u00e7a de fruta\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\n\\r\\nRefei\u00e7\u00e3o 7\\r\\n\\r\\n \\t200g Queijo fresco magro\\r\\n \\t30g nozes\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\n\\r\\nNotas finais\\r\\nN\u00e3o te esque\u00e7as, isto \u00e9 uma dieta gen\u00e9rica, que serve apenas como exemplo.\\r\\n\\r\\nO objetivo \u00e9 teres uma ideia\u00a0de como estruturar uma dieta para aumento de massa muscular com cerca de 3000 calorias, n\u00e3o seguir esta exactamente como est\u00e1.\\r\\n\\r\\nN\u00e3o te esque\u00e7as tamb\u00e9m que o que define uma dieta para ganho de massa muscular depende tamb\u00e9m das calorias que gastas.\\r\\n\\r\\nSe queimares mais do que 3000 calorias por dia, ent\u00e3o, a dieta n\u00e3o te ir\u00e1 ajudar no teu objetivo.\\r\\n\\r\\nCaso precises de mais 500 kcal, tens aqui um exemplo.\\r\\n\\r\\n \\tDieta aumento massa muscular 3500 Kcal\\r\\n\\r\\nV\u00ea tamb\u00e9m o nosso artigo o que comer para ganhar massa muscular.\\r\\n\\r\\nSe tiveres alguma d\u00favida utiliza a zona de coment\u00e1rios em baixo.\",\"datePublished\":\"2013-12-24T19:50:27\",\"author\":{\"@type\":\"Person\",\"name\":\"ginasiovirtual\",\"sameAs\":\"https:\/\/ginasiovirtual.com\/dieta-aumento-massa-muscular-3000-kcal\/\"},\"publisher\":{\"@type\":\"Organization\",\"name\":\"ginasiovirtual\",\"sameAs\":\"https:\/\/ginasiovirtual.com\/dieta-aumento-massa-muscular-3000-kcal\/\"}}<\/script><!-- \/ Schema optimized by Schema Pro -->"],"astra_style_timestamp_css":["1776524789"],"placid_social_images_temp_ogimage":["a:7:{s:10:\"built_from\";s:7:\"default\";s:8:\"template\";s:9:\"l1li0mfpu\";s:3:\"url\";N;s:5:\"width\";N;s:6:\"height\";N;s:6:\"status\";N;s:4:\"path\";N;}"],"placid_social_images_temp_template_built_from":[""],"placid_social_images_temp_template":[""],"placid_social_images_temp_twitter":["a:7:{s:10:\"built_from\";N;s:8:\"template\";N;s:3:\"url\";N;s:5:\"width\";N;s:6:\"height\";N;s:6:\"status\";N;s:4:\"path\";N;}"],"placid_social_images_temp_pinterest":["a:7:{s:10:\"built_from\";N;s:8:\"template\";N;s:3:\"url\";N;s:5:\"width\";N;s:6:\"height\";N;s:6:\"status\";N;s:4:\"path\";N;}"],"rank_math_analytic_object_id":["591"],"_wp_page_template":["default"],"_lets_review_onoff":[""],"site-sidebar-layout":["default"],"site-content-layout":["default"],"theme-transparent-header-meta":["default"],"_pretty-link":["552"],"wpil_sync_error":["1"],"mdp_speaker_analytics_init":["1"],"isc_post_images":["a:1:{i:38127;a:2:{s:3:\"src\";s:86:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/3000-calorias-massa-muscular.jpg\";s:9:\"thumbnail\";b:1;}}"],"_uag_page_assets":["a:9:{s:3:\"css\";s:0:\"\";s:2:\"js\";s:0:\"\";s:18:\"current_block_list\";a:0:{}s:8:\"uag_flag\";b:0;s:11:\"uag_version\";i:1780066051;s:6:\"gfonts\";a:0:{}s:10:\"gfonts_url\";s:0:\"\";s:12:\"gfonts_files\";a:0:{}s:14:\"uag_faq_layout\";b:0;}"],"_plp_post_keywords_updated_at":["2024-07-29 02:37:13"],"_plp_post_urls_updated_at":["2024-07-29 02:39:10"],"wpil_sync_report3":["1"],"wpil_links_inbound_internal_count":["3"],"wpil_links_inbound_internal_count_data":["a:3:{i:0;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:66:\"https:\/\/ginasiovirtual.com\/dieta-aumento-massa-muscular-3000-kcal\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:24;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:32:\"Dieta Aumento de Peso 3000+ Kcal\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:1;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:66:\"https:\/\/ginasiovirtual.com\/dieta-aumento-massa-muscular-3000-kcal\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:3258;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:18:\"dieta de 3000 Kcal\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:2;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:66:\"https:\/\/ginasiovirtual.com\/dieta-aumento-massa-muscular-3000-kcal\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";r:28;s:6:\"anchor\";s:8:\"3000Kcal\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}}"],"wpil_links_outbound_internal_count":["2"],"wpil_links_outbound_internal_count_data":["a:2:{i:0;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:66:\"https:\/\/ginasiovirtual.com\/dieta-aumento-massa-muscular-3500-kcal\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:4274;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:38:\"Dieta aumento massa muscular 3500 Kcal\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:1;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:66:\"https:\/\/ginasiovirtual.com\/o-que-comer-para-ganhar-massa-muscular\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:9818;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:38:\"o que comer para ganhar massa muscular\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}}"],"wpil_links_outbound_external_count":["0"],"wpil_links_outbound_external_count_data":["a:0:{}"],"wpil_sync_report2_time":["2024-08-11T21:00:15+00:00"],"_seopress_titles_title":["Dieta para Ganho de Massa com 3000 Calorias"],"_seopress_titles_desc":["Segue a nossa dieta de 3000 calorias para ganhares peso e massa muscular eficazmente. Ideal para metabolismos r\u00e1pidos, ajusta consoante os teus resultados."],"_seopress_analysis_target_kw":["3000 calorias,dieta aumento massa muscular com 3000 calorias,dieta com 3000 calorias,3000 calorie a day meal plan,3000 calorie bodybuilding meal plan,weight gain,gain weight"],"_elementor_page_assets":["a:0:{}"]},"uagb_featured_image_src":{"full":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/3000-calorias-massa-muscular.jpg",1500,1041,false],"thumbnail":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/3000-calorias-massa-muscular-150x150.jpg",150,150,true],"medium":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/3000-calorias-massa-muscular-300x208.jpg",300,208,true],"medium_large":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/3000-calorias-massa-muscular-768x533.jpg",768,533,true],"large":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/3000-calorias-massa-muscular-1300x902.jpg",1300,902,true],"1536x1536":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/3000-calorias-massa-muscular.jpg",1500,1041,false],"2048x2048":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/3000-calorias-massa-muscular.jpg",1500,1041,false],"trp-custom-language-flag":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/3000-calorias-massa-muscular-18x12.jpg",18,12,true]},"uagb_author_info":{"display_name":"GinasioVirtual","author_link":"https:\/\/ginasiovirtual.com\/en\/author\/ginasiovirtual\/"},"uagb_comment_info":24,"uagb_excerpt":"Precisas de uma dieta com 3000 calorias mas n\u00e3o sabes bem como estruturar uma? Fica aqui uma dieta pronta a seguir para aumento de massa [&hellip;]","_links":{"self":[{"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/posts\/327","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/users\/1218"}],"replies":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/comments?post=327"}],"version-history":[{"count":0,"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/posts\/327\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/media\/38127"}],"wp:attachment":[{"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/media?parent=327"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/categories?post=327"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/tags?post=327"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}