Have a really fast metabolism and need to increase your caloric intake by some extra calories? To gain or maintain weight can be as puzzling as to lose it. It is often difficult to find a suitable sample diet plan to gain lean muscle mass or to go on a bulking up diet. The key is to consume consistently balanced food.
We created a special Monday to Friday 3000-calories diet plan that will surely help you to reach the goals. Looking at the diet plan for 5 days gives you control of your food and your working days. Plus you’ll get excellent tips on how to create a successful 3000-calories bodybuilding plan. Making your objectives clear won’t be so difficult if you will make your diet work for you!
Table of Contents
- 3000 calorie diet plan from Monday to Friday
- What makes a successful 3000 calorie diet bodybuilding plan?
3000 calorie diet plan from Monday to Friday
Many people struggle to lose their weight. However, there are also such ones that want to gain the weight or keep it on. 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 efficiently work for you from Monday till Friday.
This healthy diet plan is especially good for active and energetic men between the ages of 20 to 50. So, if you need a 3000-calorie weight maintenance diet, then you’ve come to the right place.
Plan 1 – Monday
Plan 2 – Tuesday
Bringing lunch to work is a good idea. Aim for a healthy combination of carbohydrate, protein and vegetables with a cup of herbal tea.
Plan 3 – Wednesday
Plan 4 – Thursday
Plan 5 – Friday
What makes a successful 3000 calorie diet bodybuilding plan?
Is it difficult for you to gain weight? Tried everything but it didn’t help? Perhaps, your diet needs more attention. To reach goals you need to eat 3 meals and 3 snacks a day on your 3000 calorie meal plan.
Another important thing is to choose the right and healthy foods to eat healthy. Your 3000-calorie diet plan must be healthy and balanced. It must include:
For muscle mass and growth, you need to eat lots of protein and carbohydrates. It doesn’t mean you should eat only protein and carbohydrates food. Remember, your body requires lots of vegetables and healthy fats.
How much protein should I consume?
There are 2 ways to determine your protein consumption:
- You can use Protein calculator.
- You can eat g. Protein per 1 pound of your bodyweight.
We recommend dividing protein consumption into six meals spread evenly throughout the day. Four ounces of protein per meal will be a good way to start of. Try to eat a lean Protein source such as boneless and skinless chicken breast or fish.
How much Carbs do I need to consume for muscle-building?
1 gram of carbohydrates is 4 calories. By knowing this simple formula you can easily count how many Carbohydrates you need to consume.
If 50% of your diet is made up of carbs, then you need to eat 1500 calories worth of Carbs per day.
How much Fat you will need
Consuming Fats doesn’t mean you will gain fat. The key is eating good fats. By consuming good and healthy fats you can efficiently prevent fat gain.
If you are a bodybuilder or an athlete, then you should know that 25-35% of your diet should come from fat. It is recommended to consume most of fat from almond butter, peanut butter, nut butter, olive oil, flax-seed, fish and nuts.
Omega-3 fatty acids are essential fats that are usually lacking in most diets. These can be easily found in plant sources like flax oil and walnuts or in fish. If you don’t eat – or don’t like to eat fish, use fish oil supplements.
If you want to grow muscles you need to eat every 3 hours or so. No matter, how hard you train, if you don’t supply the body with the necessary amount of calories and nutrients – you stop the progress.
For most people maintaining weight is challenging. However, correct plan of what we eat is a good way to improve the situation. Remember organization as well as balanced intake of food is your key to success. Preparing for the week a head gives you a chance to eat healthy and balanced food.