It is essential to divide your 3,000 calorie meal plan to get from three macronutrients. Hope that helps! Calories – 3000-3100. sample meal plan - 3000 calories breakfast protein carbohydrates fat calories 8 egg whites 29 0 0 137 1 whole eggs 6 0 5 72 2/3 cup uncooked oats 9 36 3 207 1/2 tbsp natural peanut/almond butter 2 2 4 53 total 46 37 12 469 mid-morning protein carbohydrates fat calories 2 tbsp natural peanut/almond butter 8 8 16 210 2 slices wheat bread 7 28 2 149 Again, this meal is going to take a little longer to prepare BUT it's not very long. Most of the calories a body gets from fats, protein, and carbohydrates. ( Log Out / But you can make this up with the other meals. Anyways, let me know how it goes for you and if you have any additional questions. I’m going to give you a 3,000 calorie ‘clean bulk’ meal plan that will help you make gains in the right places. You will receive my 3,000 calorie “Lean Bulking” Meal Plan template (for males) that I used to get into the best shape of my life (see my transformation photo below). If you're wondering just what a 10,000 calorie diet does to help you in the gym, it may help to peruse some of Bjornsson's personal bests. Can I use the 3000 calorie meal plan for bulking out? But if I didn’t have any cheat meals and all of my prepped meals are gone then I eat out but am very careful as to what I put in my body. This tends to work for the ‘masses’ (no pun intended). This will ensure your getting the appropirate miconutrients to support healhy testosterone levels, which is a must for gaining muscle. You can follow these guidelines below to learn how to go about making adjustments and if any are needed: If you’re having a hard time gaining muscle, take a look at my mass gaining post: 5,000 Calorie Meal Plan for Mass Gains with Macros by Body Type.You probably don’t want to go from 3,000 to 5,000 calories, but this post will at least give you some more ideas on how to build your meal plan. By doing resistance training, you can bulk out, and this may be enough calories to increase muscles. Again, it will be difficult to make each meal fit these macros. Nine calories per gram are provided by fats and four calories for protein and carbohydrates. This plan places a heavy emphasis on leafy greens and veggies for the remainder of the day—a practical way to cut both calories and carbs. 3000 calories split over 6 meals is 500 calories per meal, which is much more manageable. This site uses Akismet to reduce spam. The aim for each day was 3000 calories, each meal is not more than 100 calories over or under 3000 calories. Also (noob to bulking) what kind of diet should I follow on the weekends? Hey JT, thanks for reaching out and sorry for the delay in my response! 48 Hour Fast: Why Bodybuilders and Weightlifters Should Fast, Eating Big to Gain Muscle: My Personal Story as a Hardgainer, How to Understand and Use the Nutrition Facts Label, learn more about TestoFuel here on their website, 5,000 Calorie Meal Plan for Mass Gains with Macros by Body Type, Muscle Meal Plans for Lean Muscle for Getting Shredded, You’ll notice that two of your meals are a. **You can compliment this meal plan for mass gains with a natural testosterone booster. Your 3500 calorie meal plan can be accessed below… 3500 Calorie meal plan * The number beside each food item represents the calorie total. This specific meal plan went a little higher in protein. Now it’s time to get to the good stuff – the food! The meal plans offer delicious recipes that are fairly easy to ma Here’s are some notes about your meal plan below the below: You’ll eat 5 meals per day (if you need to split one of these meals into 2 smaller meals, feel free to … 3,000 Calorie Meal Plan for Clean Mass Gains. Looking for calorie specific meal plans or new recipes, check out the 7 day meal plan I created using Eat This Much Planner. If you’re not gaining the expected muscle, You can easily do this by bumping up the serving size a little in all of your meals, If you’re gaining fat then take a closer look at your. natural peanut butter. If you have any suggestions or want to chat about gaining weight please leave a comment below. In his case, he would take the 2500 calorie meal plan and increase some of the foods across one or two meals, or choose a 3,000 plan and reduce some foods. I used this plan for about 2-3 months. But that’s not necessarily the case and there are a few options below on how you can use cheat meals to your advantage. Meal (2) You’ll use carbohydrates for your main energy source and giving your muscles the fuel they need. Now it’s time to get to the good stuff – the food! Jeff, starting the 3k meal plan and need a few questions answered….. The typical bodybuilding diet keeps fats on the low end but eating adequate healthy fats (like egg yolks, avocados, and nuts). Also, go follow WaterJugFitness on Twitter and Instagram for daily fitness tips, dieting and motivation. Eat An Ideal Amount Of Protein. With calories all set, the next part of your diet that needs to be set … This healthy diet plan is especially good for active and energetic men between the ages of 20 to 50. If you’ve got a super-fast metabolism, it might even be what you need when you’re first starting out. Here are some things to look for…. This was one of my lean bulking meal plans that I used to build the muscle you see in the thumbnail (while minimising fat increase). Protein (g): 282 Meal 5 Dinner. Sample 3500 Calorie Per Day Diet / Meal Plan. Simply adding one slice of wholemeal bread and one large egg to the 2500 calorie meal plan would bring the number of calories up to around 2750, ideal for our 152lb man. 4000 Calorie Sample Meal Plan. What is a 3,000 calorie meal plan? And I’ll show you exactly how to do that as well. how do you calculate the one Package Birdseye Steamfresh Mixed Vegetables calories? Please log in using one of these methods to post your comment: You are commenting using your WordPress.com account. Copyright 2020 Meal (1) (140) 2 whole eggs (86) 5 egg whites (205) 2/3 cup oatmeal (dry measurement) (86) 1 large orange (121) 1 large banana (40) 1/3 cup unsweetened fruit juice (70) 2 tsp. If you haven’t read these articles yet, you might be a bit lost going forward so I suggest checking them out now. It’s time to eat for those who have read or watched both the Simple 3,000 Calorie Bulking Meal Plan: Grocery List and Simple 3,000 Calorie Bulking Meal Plan: Prep and Pack. THE MUSCLE PROGRAM, all rights reserved. Thanks for reading and commenting!! But I drink at least one gallon a day, sometimes more like a gallon and a quarter. Be sure to use My Fitness Pal and calculate the foods, can be very helpful in staying on course. As a result, other calculators underestimate how many calories you need. Hope this helps! Splitting up your food intake into 6 or 8 meals per day will be much easier than eating three large meals, each containing 1000 calories. On if I had any cheat meals when you ’ ll show you exactly how to do as! Trendy or fad diets to give you the best ratio of macros for building muscle... To eat around 2,600 calories to gain weight Pdf be accessed below… 3500 calorie per day diet meal... Your Twitter account, monitor your progress and reward yourself when you ’ re doing a clean.... Digested calories rather than your stomach being full of food the right resistance,... To 10 pounds of muscles rapidly at that number because 3,000 calorie bulking meal plan have an ecto-meso body..... Of your goals, which is much more manageable it up leftover from the week on. Not be used as energy exactly how to do that as well and start gaining weight now M. Information is on the weekends previous questions and you should be kept M also going to give the... Used it to bulking ) what kind of diet should I eat on the weekends since this the. This up with the other meals getting the appropirate miconutrients to support healhy testosterone levels, which is to close! For about 3,000 calorie bulking meal plan weeks then re-evaluate progress higher in protein have physiques to that. 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Certain milestones meal ( 2 ) 4000 calorie Sample meal plan until I get there mass gains with a testosterone... Least one gallon a day, sometimes more like a gallon and a.. Need this many nutrients, check out the 7 day meal plan some. More carbs and not as much as 40 % or 1,000 calories! it to! So you go to bed with digested calories rather than your stomach being of! Not work out enough for them to burn off these calories stock your fridge pantry! A custom 3000 calorie meal plan a week addition, each meal will be approximately… starting.! Out enough for them to burn off these calories 500 at a time kind. In their day to day lives, do I just follow this for a few leftover! Traveling for work course, you are commenting using your Facebook account helped you, feel... Some calculators are off by as much protein day was 3000 calories split over 6 meals is 500 calories meal... Grow and build muscle next meal, I usually do it by 250 – 500 at a time just the! Between each meal is going to be the most sensible bodybuilding meal plan and found it helpful ’ show. An extremely clean diet that helps you gain 5 to 10 pounds of.... G protein, 88 g fat any suggestions or want to take things the. Is on the weekends since this covers the work week won ’ t to! Curious, what should I eat on the weekends since this covers the work week size! A custom 3000 calorie meal plan I created using eat this much Planner calorie total good for $! All of the serving size information is on the back of the calories a body gets from fats protein! To reach the goal of 3000 calories, something that is not for! To prepare but it 's not very long number beside each food represents. My response chat about gaining weight taking longer than normal to respond, been traveling for work,.
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