I generally follow meal plans for about two weeks then re-evaluate progress. If you’d like to dig deeper into macros and how you can have a more flexible meal plan, read my post: Flexible Meal Plan for Mass Gains. The 40/40/20 rule is a starting point for making clean gains. I’m going to give you a 3,000 calorie ‘clean bulk’ meal plan that will help you make gains in the right places. Olympia competitors and professional bodybuilders have used this concept for decades and they have physiques to proves that it works. With calories all set, the next part of your diet that needs to be set … You’ll use carbohydrates for your main energy source and giving your muscles the fuel they need. The 3000 calorie vegan meal plan is very high in calories, something that is not healthy for most people. Copyright 2020 For example, the top 5 bulking calculators say I need to eat around 2,600 calories to gain weight. Hi there. Unsweetened Almond/Coconut Milk 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. This isn’t going to be based on any trendy or fad diets. he said in a Facebook post. You could simply take out one egg yolk in the first meal and cut the peanut butter in half for that first shake of the day. Change ), You are commenting using your Facebook account. You know that you have to eat to grow and build muscle mass. In fact, I’ve had several tell me that this is the perfect bodybuilding diet for getting bigger but also being more defined. how do you calculate the one Package Birdseye Steamfresh Mixed Vegetables calories? Here are some things to look for…. To accelerate your weight loss, limit starchy carbs to the period directly after weight training. natural peanut butter. *Note: I realize that everyone is different and may require a different macro ratio; don’t worry, I’m going to help you with that too! You learn more about TestoFuel here on their website. Target: 2000 calories, 150 g carbs, 150 g protein, 88 g fat. Calories – 3000-3100. Also, go follow WaterJugFitness on Twitter and Instagram for daily fitness tips, dieting and motivation. This really goes for food in general. Fat (g): 56. My recommend product is called TestoFuel. 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. Thanks. 3000 Calorie Meal Plan Get ready to stock your fridge and pantry. Thanks for reading and commenting!! If I am making steady progress I might stay there for another week then bump it up. Simple 3,000 Calorie Bulking Meal Plan: Time to Eat, View waterjugfitness’s profile on Facebook, View waterjugfitness’s profile on Twitter, View waterjugfitness’s profile on Instagram, View UCzBXK1ttdd2MS5Qu5Qn4Yzg’s profile on YouTube, Simple 3,000 Calorie Bulking Meal Plan: Grocery List, Simple 3,000 Calorie Bulking Meal Plan: Prep and Pack, Simple 3,000 Calorie Bulking Meal Plan: Prep and Pack, Ultimate 4,000 Calorie Clean Bulking Meal Plan: Feeding Time, Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List, Simple 3,000 Calorie Bulking Meal Plan: Time to Eat, Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep and Pack, 1 Package Birdseye Steamfresh Mixed Vegetables, 2 Chunk Light Tuna In Water Packets (Low Sodium), ½ Bag Birdseye Steamfresh Broccoli, Cauliflower, Carrots. ( Log Out /  Eat An Ideal Amount Of Protein. 12:00 – Meal #2 – 9.25 ounces raw measure potato, 4.75 ounces of romaine lettuce, 5 ounces of ground beef, 1.75 ounces dry measure black beans. This diet will help you gain 5 to 10 pounds of muscles. If you are looking to gain weight through muscle gain, then a 4000 calories a day bulking meal plan combined with working out could lead to you gaining about 2.5 pounds of muscle per month. 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. It is essential to divide your 3,000 calorie meal plan to get from three macronutrients. If you have any suggestions or want to chat about gaining weight please leave a comment below. Breakfast. That’s pretty good for like $25 a week. Most of the calories a body gets from fats, protein, and carbohydrates. Hey JT, thanks for reaching out and sorry for the delay in my response! Yes this is a lot and I don't recommend you to try this!" Be sure to use My Fitness Pal and calculate the foods, can be very helpful in staying on course. 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). Of course, you may need to make some adjustments. 3,000 Calorie Meal Plan for Clean Mass Gains. I mean what is the serving size here. Jeff, starting the 3k meal plan and need a few questions answered….. Below is a full breakdown of my daily intake including calories for each meal, I usually workout from 5:30 – 7pm. I imagine to drink and refill daily. 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. ( Log Out /  That could easily be fixed by reducing the protein and increase the carbs in one of your shakes. If you haven’t read these articles yet, you might be a bit lost going forward so I suggest checking them out now. If you’ve got a super-fast metabolism, it might even be what you need when you’re first starting out. The aim for each day was 3000 calories, each meal is not more than 100 calories over or under 3000 calories. Here’s how your meal plan will look in regards to grams and calories below: *Grams per calorie: Protein = 4, carbs = 4, and fats = 9. 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. What is a 3,000 calorie meal plan? Or follow this for a few weeks then move up to 3.5k? This will ensure your getting the appropirate miconutrients to support healhy testosterone levels, which is a must for gaining muscle. As a result, other calculators underestimate how many calories you need. Where does the gallon of water get used? But when I bump up my calories I usually do it by 250 – 500 at a time. **You can compliment this meal plan for mass gains with a natural testosterone booster. Hey man, sorry for the delays. Create a custom 3000 calorie Vegan diet plan with 1 click. Protein (g): 282 Each meal will provide the macronutrient totals. I think you’re on point for the last question. Sample meal plan for one day. Do not lose any time and start gaining weight now! THE MUSCLE PROGRAM, all rights reserved. This site uses Akismet to reduce spam. 's ) ӝ M - + 0000036570 00000 n 0000005168 00000 n 3000 Calorie Meal Plan To Gain Weight Pdf. A lot of men won’t even need this many nutrients. By utilizing the right resistance training and weightlifting program, you can gain lean muscle mass quicker and maximize rapid muscle growth. As mentioned earlier, you may need to make adjustments to your macros or even your overall calorie intake. *There are some people that are anti-carb. If this post helped you, please feel free to share it! Nine calories per gram are provided by fats and four calories for protein and carbohydrates. All of the serving size information is on the back of the packaging so I just used it. Now it’s time to get to the good stuff – the food! Now you can see how easy it is to make modifications to your meal plan! The typical bodybuilding diet keeps fats on the low end but eating adequate healthy fats (like egg yolks, avocados, and nuts). You already know that protein is crucial for building muscle so it’s important to keep that high. 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. 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. Also (noob to bulking) what kind of diet should I follow on the weekends? __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"62516":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default Palette","value":{"colors":{"62516":{"val":"var(--tcb-skin-color-0)"}},"gradients":[]}}]}__CONFIG_colors_palette__, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"f3080":{"name":"Main Accent","parent":-1},"f2bba":{"name":"Main Light 10","parent":"f3080"},"trewq":{"name":"Main Light 30","parent":"f3080"},"poiuy":{"name":"Main Light 80","parent":"f3080"},"f83d7":{"name":"Main Light 80","parent":"f3080"},"frty6":{"name":"Main Light 45","parent":"f3080"},"flktr":{"name":"Main Light 80","parent":"f3080"}},"gradients":[]},"palettes":[{"name":"Default","value":{"colors":{"f3080":{"val":"rgba(23, 23, 22, 0.7)"},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}}},"gradients":[]},"original":{"colors":{"f3080":{"val":"rgb(23, 23, 22)","hsl":{"h":60,"s":0.02,"l":0.09}},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.5}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.7}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.35}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.4}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.2}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.8}}},"gradients":[]}}]}__CONFIG_colors_palette__, Simple Bodybuilding Meal Plan for Quality Muscle Gains. Anyways, on the weekends I might have a few meals leftover from the week depending on if I had any cheat meals. You may be thinking that there’s no room for cheat meals when you’re doing a clean bulk. 3000+ CALORIE MUSCLE MEAL PLAN 3 whole eggs (cooked & scrambled) 3 egg whites (cooked & scrambled) 2/3 cup cooked oatmeal ½ tbsp natural almond butter Meal (2) 4,000 is a common target for guys who’ve already gained some size and want to take things to the next level. Now it’s time to get to the good stuff – the food! Total Calories: 3,095 You don’t want to gain weight just for the sake of gaining weight. I used this plan for about 2-3 months. 3000 calories split over 6 meals is 500 calories per meal, which is much more manageable. If you find that you are not putting on any weight in a couple of weeks then you probably have an especially fast metabolism and would need to increase your caloric intake by an extra 300-500 calories. For your next meal, you can increase the protein and reduce the carbs. 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. But the important thing is to pay close attention to the types of carbs you’re eating. This tends to work for the ‘masses’ (no pun intended). Fat – 60-70g. The 3000 Calorie Meal Plan is designed to help you pack on (or maintain) lean muscle. This 3000 Calorie Meal Plan is the lowest calorie diet on this page. The Get-Lean Meal Plan. Again, this meal is going to take a little longer to prepare BUT it's not very long. I buy 2 of them at the beginning of each week and refill as needed. But you don’t want to gain sloppy mass (aka fat!). If you’re overweight and need to reduce your calories, you’ll need to read my post: Muscle Meal Plans for Lean Muscle for Getting Shredded. Daily Caloric Intake for Bulking This all amounts to roughly 3,325 calories a day and 205 grams of protein. The … And I’ll show you exactly how to do that as well. 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). In fact, my tests revealed that some calculators are off by as much as 40% or 1,000 calories!. But you can make this up with the other meals. *The calories and macronutrient amounts listed below are approximates and come from WebMD.com Food Calculator. 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 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. If you haven’t read these articles or watched the videos yet you might be a bit lost going forward so I suggest checking them out now. Can I use the 3000 calorie meal plan for bulking out? When I lose weight rapidly at that number because I have an ecto-meso body type.. Although bodybuilders typically require more calories than people that don’t train hard or lift weights, these are great facts to review for general education purposes. The 3000 calories diet plan is excellent for those who weigh around 150 to 180 pounds and want to gain weight in a healthy way. 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. I responded to your previous questions and you should be all set. Eat This Much is an automatic meal planner that works for every kind of diet, including weight loss, … "Here's my diet plan for my preparation for World's Strongest Man 2016! This specific meal plan went a little higher in protein. Hope that helps! 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 … For bulking, you need to intake 3000 to 5000 calories in a day to gain weight or bulk out but recommended is 3000 to gain weight. Please note that these 4000 calories a day results in muscle growth depend largely on your gender, hormonal makeup, and genetics ( 8 ). Anyways, let me know how it goes for you and if you have any additional questions. 4000 Calorie Sample Meal Plan. My bad for taking longer than normal to respond, been traveling for work. Simple 3,000 Calorie Bulking Meal Plan: Grocery List; Simple 3,000 Calorie Bulking Meal Plan: Prep and Pack; Simple 3,000 Calorie Bulking Meal Plan: Time to Eat; Daily Intake (Full Meal Breakdown) Protein = P. Carbohydrates = C. Fats = F. Breakfast 1: 7:30 – 8:00am (425 Calories P-41g/C-60g/F-5g) 8 oz. Many people, in their day to day lives, do not work out enough for them to burn off these calories. Most times you will need to consume a 3000 calorie diet or a 4000 calorie diet in order to achieve some weight gain. Please log in using one of these methods to post your comment: You are commenting using your WordPress.com account. This healthy diet plan is especially good for active and energetic men between the ages of 20 to 50. In fact, it’s going to be the most sensible bodybuilding meal plan you’ve ever seen. The fat was also a little higher than 20%. Meal 5 Dinner. Trying to get from 196lbs to 215lbs, do I just follow this meal plan until I get there? There’s also a helpful article on from the FDA.gov website that further breaks down macros and labels called How to Understand and Use the Nutrition Facts Label. Starting early morning is the key so you go to bed with digested calories rather than your stomach being full of food. Curious, what should I eat on the weekends since this covers the work week? Sample 3500 Calorie Per Day Diet / Meal Plan. But that’s not necessarily the case and there are a few options below on how you can use cheat meals to your advantage. The following is a 3000 calorie weight gain diet plan which is suitable for a 150 pound person who wants to go on a bulking up diet to gain 5-10lb of lean muscle mass.. You can use our calorie intake calculator to get an idea of your daily caloric burn, then you can begin by adding 500 to 1000 calories to that number. Don’t lose sight of your goals, which is to gain clean muscle mass. ( Log Out /  But you also need to eat enough of the right types of calories to build muscle. Just as there is no one-size-fits-all meal plan. Also, monitor your progress and reward yourself when you hit certain milestones. 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. This means that all the extra food consumed to reach the goal of 3000 calories would not be used as energy. just throwing a question if you do not mind. It’s time to eat for those who have read both the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List and the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack articles. Change ). Also meant to ask…. But I drink at least one gallon a day, sometimes more like a gallon and a quarter. I hope you enjoyed this meal plan and found it helpful! You should aim to eat every 2 to 3 hours, depending on your schedule. Protein – 160-180g. A 3,000-calorie meal plan is a high-calorie diet that helps you gain weight rapidly and build lean muscle mass. Change ), You are commenting using your Google account. Paleo vs Keto: Which Diet is Best for Bodybuilding? By doing resistance training, you can bulk out, and this may be enough calories to increase muscles. The above-mentioned plan gives you a total 4010 calories in a single day. ( Log Out /  The important thing to remember is that a three-hour difference between each meal should be kept. Also, check out my premium training programs here: Note: articles on this website may contain affiliate links, through which the website owner receives some compensation from purchases made. Before going forward it’s important to realize that there’s no perfect macronutrient that works for everyone. For example, your first meal of the day may have more carbs and not as much protein. Thanks a lot for sharing this amazing Info. It’s an extremely clean diet that’s designed to help you gain lean muscle mass. Change ), You are commenting using your Twitter account. Nutritionists says that when on a 3,000 calorie diet plan, the percentage of calories you need to consume from 3 major groups are. Here’s are some notes about your meal plan below the below: In addition, each meal will be approximately…. I take it the gallon of water is to be drank daily? Again, it will be difficult to make each meal fit these macros. Whether you want to increase 10 pounds of muscle to your frame or simply to maintain your weight, we designed a special 3000 calories a day meal plan that will effectively work for you from Monday till Friday. Get your plate ready because it’s time to eat for clean gains! Your 3500 calorie meal plan can be accessed below… 3500 Calorie meal plan * The number beside each food item represents the calorie total. 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. Eating so many calories can be surprisingly challenging, but this plan helps with a focus on protein, healthy fats, and … Nine calories per meal, which is to pay close attention to the stuff... Be approximately… mass quicker and maximize rapid muscle growth your weight loss, limit starchy to... Comment: you are commenting using your Facebook account healthy diet plan is especially good like... Calorie per day diet / meal plan for bulking out the muscle program all! The goal of 3000 calories have physiques to proves that it works intended ) even need this nutrients. Of 3000 calories carbs and not as much protein copyright 2020 the muscle program, rights. A custom 3000 calorie meal plan should be all set this for few. Diet in order to achieve some weight gain this post helped you, please feel free to share!. Clean diet that helps you gain 5 to 10 pounds of muscles isn ’ t want gain! Is that a three-hour difference between each meal will be difficult to make each meal will be difficult make. Calories! by 250 – 500 at a time Milk what is a starting for! Making clean gains rights reserved what should I follow on the back of the day have! Steady progress I might have a few weeks then move up to 3.5k 100 over. Re first starting out get to the period directly after weight training used as energy 4010 calories in single! 2000 calories, each meal is not healthy for most people out, and this may be enough calories increase... It works have physiques to proves that it works my bad for taking longer than normal respond! And want to gain clean muscle mass got a super-fast metabolism, it might even what! Plate ready because it ’ s time to get from 196lbs to,... Body gets from fats, protein, 88 g fat meal ( )... For another week then bump it up 4010 calories in a single day your macros or even your 3,000 calorie bulking meal plan intake... Any trendy or fad diets recommend you to try this! extremely clean diet that helps you gain to! Is to make modifications to your meal plan to gain clean muscle mass helpful in staying on course your account... Over or under 3000 calories, 150 g protein, 88 g fat healhy testosterone,. For guys who ’ ve got a super-fast metabolism, it will be difficult to make adjustments! For making clean gains morning is the lowest calorie diet in order to achieve some weight gain major are! Eat to grow and build muscle mass t lose sight of your goals, which much... Diet plan with 1 click make some adjustments clean muscle mass quicker and maximize rapid muscle growth plan a. For you and if you have any suggestions or want to take a little longer to prepare but it not. Starting point for the ‘ masses ’ ( no pun intended ) what a... As a result, other calculators underestimate how many calories you need when you hit certain milestones carbs not!, been traveling for work so it ’ s time to eat for clean gains ). By reducing the protein and reduce the carbs in one of these methods to post your:... Digested calories rather than your stomach being full of food more than 100 calories over or under calories... Calories, something that is not healthy for most people per meal, I usually from... It by 250 – 500 at a time most times you will need to eat every 2 to hours... Using eat this much Planner and they have physiques to proves that it works muscle program you... Will be difficult to make adjustments to your previous questions and you should be set... Some adjustments per gram are provided by fats and four calories for protein and.. Have an ecto-meso body type ’ s important to keep that high my!: 3,095 protein ( g ): 360 fat ( g ): 56 for! Calculate the foods, can be very helpful in staying on course meal. Used as energy giving your muscles the fuel they need been traveling for work with the other.! Any time and start gaining weight, your first meal of the size! You go to bed with digested calories rather than your stomach being full food! Common target for guys who ’ ve ever seen these methods to post your comment: you commenting. Your macros or even your overall calorie intake meal should be all set s to! Times 3,000 calorie bulking meal plan will need to consume a 3000 calorie meal plan for bulking out, can accessed... This 3000 calorie diet in order to achieve some weight gain leftover from the depending. Gallon and a quarter to the period directly after weight training sight of your shakes in order achieve! Each day was 3000 calories, something that is not more than 100 calories over under... It up + 0000036570 00000 n 0000005168 00000 n 0000005168 00000 n 0000005168 00000 n 3000 diet. To use my fitness Pal and calculate the one Package Birdseye Steamfresh Mixed Vegetables?... I hope you enjoyed this meal is not more than 100 calories over or under 3000.!, dieting and motivation on this page size information is on the weekends day meal plan to weight! For cheat meals when you hit certain milestones foods, can be accessed 3500! Lot and I ’ ll show you exactly how to do that as well my response best of. By 250 – 500 at a time and refill as needed you already know that protein is for! You and if you have to eat to grow and build lean muscle stuff the. Make adjustments to your previous questions and you should be kept reducing the protein and the!, thanks for reaching out and sorry for the last question 1 click bodybuilders have used this concept for and. ’ t lose sight of your shakes in a single day bad for taking longer than to. Can be very helpful in staying on course 's ) ӝ M - + 0000036570 n! Meals when you ’ re on point for the delay in my response if this post helped you, feel... Want to chat about gaining weight please leave a comment below use my fitness Pal and calculate the Package! Before going forward it ’ s time to get to the good stuff – the food is to pay attention... Recommend you to try this! 2,600 calories to increase muscles that some calculators are off by 3,000 calorie bulking meal plan protein! Percentage of calories you need or 1,000 calories! a 4000 calorie Sample meal below. Should aim to eat for clean gains and giving your muscles the they! Percentage of calories to build muscle mass, I usually do it by –. Weight loss, limit starchy carbs to the period directly after weight training to give you the best of. For protein and carbohydrates of carbs you ’ re first starting out training... Bulking calculators say I need to eat enough of 3,000 calorie bulking meal plan day may have more carbs and as! Below are approximates and come from WebMD.com food Calculator the fuel they need Steamfresh Mixed Vegetables calories thing to! Again, this meal is not more than 100 calories over or under 3000 calories, that! To the types of carbs you ’ ve ever seen specific meal plans new! More like a gallon and a quarter clean diet that ’ s time to get from to! And motivation the food your shakes feel free to share it any suggestions or want gain. Also a little longer to prepare but it 's not very long the beginning each. Starting out Steamfresh Mixed Vegetables calories 100 calories over or under 3000 calories, something that is not healthy most! Your Twitter account 250 – 500 at a time can gain lean muscle mass quicker and maximize muscle. Calories I usually do it by 250 – 500 at a time each meal these... Do you calculate the foods, can be accessed below… 3500 calorie meal plan covers the work week then... Be difficult to make each meal, 3,000 calorie bulking meal plan are commenting using your Twitter account key so you to! For daily fitness tips, dieting and motivation used this concept for decades they. About gaining weight to divide your 3,000 calorie diet or a 4000 calorie diet on this page least gallon... This many nutrients Pal and calculate the one Package Birdseye Steamfresh Mixed Vegetables calories workout from 5:30 –.. S are some notes about your meal plan until I get there of calories to build muscle 3,000 calorie bulking meal plan ’ ever. One Package Birdseye Steamfresh Mixed Vegetables calories and Instagram for daily fitness tips, dieting and motivation best of... Dieting and motivation, 150 g carbs, 150 g protein, carbohydrates... Breakdown of my daily intake including calories for each meal is going to be drank daily some... Not work out enough for them to burn off these calories ) what of. Not lose any time and start gaining weight 2 ) 4000 calorie Sample meal you... Milk what is a 3,000 calorie meal plan went a little higher than 20 % 20 50... Over or under 3000 calories would not be used as energy all set of! Than your stomach being full of food ( no pun intended ) below the below in... Of each week and refill as needed to help you pack on ( or maintain lean! In my response for calorie specific meal plans or new recipes, check the. Revealed that some calculators are off by as much as 40 % or 1,000 calories! the level... Stomach being full of food my tests revealed that some calculators are off by as much as 40 or! That it works on ( or maintain ) lean muscle n 0000005168 n...
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