This 3000 calorie diet plan is ideal for anyone who is aiming to eat around 3000 calories a day. this can either be part of a muscle building program or a fat loss program.
To work out if how many calories you need to consume each day in order to gain weight, you need to do a simple sum.
Take your bodyweight in lbs and multiply this by 15. This should give you the amount of calories you need to eat per day in order to gain weight.
For example
200lbs x 15 = 3000
So a person weighing 200lbs would need to consume approx 3000 calories per day to gain weight.
A more aggressive approach to this and for rapid weight gain then times your bodyweight by 20. This is more likely to lead to a rapid increase in weight, including more fat deposits.
Here is an example of one of the meals from the 3000 calorie meal plan
There are 6 meals to the day consisting of main meals and snacks. There are in the following order:
6:00 am Breakfast 9:00 am Snack 11:30 am Snack 1:00 pm Mid Meal 4:00 pm Dinner 7:00 pm Snack
6:00 am Breakfast Meal
1/2 cup Egg substitute
21 grams Protein powder
1 cup Skim Milk
2/3 cup Oatmeal
2 tsp Olive, Flax or Salmon Oils
Total Calories: 438
As you can see the calories are split between 6 meals per day. This is in order to provide your body with nutrients throughout the day and provide a positive stat of growth for your body.
Want more muscle?? .. Well you need more food to build it. No matter how long you spend in the gym you will not gain muscle without the protein it needs to grow.
You can now get access to 10 meal plans ranging from 1200 - 3000 calories per day. These 'Hard Losers' meal plans are designed for people who find it hard to loose weight and shed body fat.
Each meal plan is 84 days in length and can be used for progressive weight loss. The meals in each plan are inexpensive and easy to prepare with full instructions included.
The below video explains how to use the meal plans
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.
You can new get access to the following FREE muscle building package to help you build your first 10lbs of lean muscle.
How to eat and train to gain 10 pounds of eye-popping and confidence-boosting muscle no matter what you've tried in the past (Get a complete beginner workout routine and meal plan)!
The top 20 muscle building mistakes that are robbing you of 90% of the muscle and strength gains you should be getting!
Weird muscle building tricks I used to gain 41 lbs of muscle in 24 weeks 100% drug free and how you can copy my success and get a body you can be proud of.
How to eat and train to gain 10 pounds of eye-popping and confidence-boosting muscle no matter what you've tried in the past (Get a complete beginner workout routine and meal plan)!