Home / Healthy Meal Plans / 3 Day Diet Plans

3 Day Diet Plans For Muscle Building and Fat Loss

You can download any of the diet plans as featured on this page. Each plan comes with a 3 day sample of the diet and a link if you wish to download more.

Each meal plan is 100% free to download and you can use them as many times as you like. Just click on the amount of calories you need to eat each day and you will be taken directly to the diet plan.

Mastering the principles of nutrition should be like mastering the principles of training – simple.  Master the basics and execute them consistently.  Think about the 80/20 rule.  80% of your results will come from 20% of your knowledge.  Taking what you already know and putting it into action consistently is the magic formula. 

The first two goals should be self-explanatory. Progressive Weight Gain is ideal for those who find they gain fat around their lower abdomen easily when they attempt to bulk up. This formula is also ideal for those who wish to keep their body fat low throughout the year.

The Advanced Weight Gain is for the extreme ecto-morph who can eat whatever he wants and never get fat.

This formula is also good for those who don't care about fat gains and simply want pure size.


The maintenance, progressive weight gain and advanced weight gain plans are all based on 35% Protein, 45% Carbohydrates and 25% fat.

The cutting 3 day diet plans are based on 40% Protein, 30% Carbohydrates and 30% fat.

The below video explains how to use the meal plans

www.Muscle-Building-Coach.com

Fat Loss Diet Plans

1400 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)
1750 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)
2100 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)
2450 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)
2800 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)
3150 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)
3500 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)

 

 

2000 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)
2500 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)
3000 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)
3500 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)
4000 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)
4500 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)
5000 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)
5500 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)
6000 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)

All meal plans are in PDF format and will require Adobe Reader or similar to view correctly.

 

To build muscle muscles you need to consume specific nutrients throughout the day and at specific intervals.


You will have to eat high quality protein, natural/unrefined carbohydrates, and a small amount of healthy fat. Foods that provide a mixture of quality proteins, carbohydrates, and fats in the right ratios are the best foods for muscle building.


Proteins are the best foods for muscle building, as you probably already know. Each meal must contain quality proteins from healthy sources such as fish, lean cuts of meat, low-fat dairy, and protein powders. Boneless, skinless turkey or chicken breasts are also good foods for muscles building.

 

 

FREE Printable Meal Planners

A great tool to help you with your diet and sticking to your meal plan. If you fail to plan then you plan to fail. Planning your meals in advance is a sure fire way of sticking with them.

Here you can download a selection of our free printable meal planners. All the meal planners are in PDF format and will require adobe reader or similar to view correctly. Feel free to print as many copies off as you need.

Daily Meal Planner (Right click ' save as ' to download)

Weekly Meal Planner (Right click ' save as ' to download)

The Ultimate Training And Nutrition Journal (Right click ' save as ' to download)

sayt