But you can make this up with the other meals. As mentioned earlier, you may need to make adjustments to your macros or even your overall calorie intake. Click here for instructions on how to enable JavaScript in your browser. How To Make It To Heaven (eBook and Video). I currently weigh 195 lbs. 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. 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. Change ), You are commenting using your Google account. The 3000 calorie meal plans below are designed around a 180lb male aiming to eat at least 1 gram of protein per pound of bodyweight, 0.5 grams of fat per pound of bodyweight, and roughly 2 grams of carbohydrates per pound of bodyweight. This will ensure your getting the appropirate miconutrients to support healhy testosterone levels, which is a must for gaining muscle. Notice the huge amount of other vitamins and minerals that you're getting. This meal heats up very well too! The vitamin and mineral content is great for building lean muscle as John intends to do. The only thing you're missing 100% on is vitamin D. You can add some variety to your meals to get additional vitamin D. You should have a piece of wild-caught salmon to get more vitamin d or even supplement with a few capsules of fish oil. Make plenty of this so you have a couple extra meals for the week. In my last post I gave you guys a 3000 Calorie meal plan with higher carbs (low glycemic carbs and no sugar).. Now it’s time to give you a 3000 Calorie low-carb plan (lchf).. As you know, I’m busy putting together a whole book of meal plans so that you guys don’t have the hassle of putting together daily diets to hit your calories and macros. Hope this helps! 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. Be sure to use My Fitness Pal and calculate the foods, can be very helpful in staying on course. Do this often whenever you drink water. God sets the rules so we should listen to what God says. 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.

I will be more than happy to answer any questions you have. Remember, you will have this for dinner the previous night so you'll have it ready for lunch the next day. Here are some things to look for…. Have the might-time snack an hour or so before bed if this fits into your schedule. Learn how your comment data is processed. ( Log Out /  Thank you for supporting this site. – Two Cups of Sliced Potatoes I also recommend that you add some raw vegetables to each meal.

Protein (g): 282 When you're setup correctly, everything goes much easier! *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! Breakfast. – 57 grams of lean ground beef.

Since my reply would definitely help others, I decided to write an entire article about this. I'm going to point you to this recipe as reference but I want to make this one easier for you (Roasted Chicken and Fall Vegetables). And this is a very convenient meal plan. Hey JT, thanks for reaching out and sorry for the delay in my response! If this post helped you, please feel free to share it! You'll get quicker at all of this and overall you'll save time over trying to eat foods that are canned. 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. Let's look at the totals for this meal:Totals = 516 Calories, 18 Grams Protein, 35 Grams Carbs, 38 Grams Fat. Bush, Your email address will not be published. I responded to your previous questions and you should be all set. Cheap 3000 Calorie Meal Plan Here’s a simple meal plan that an ectomorph or anyone looking to gain weight can follow. Before going forward it’s important to realize that there’s no perfect macronutrient that works for everyone. ( Log Out /  You don’t want to gain weight just for the sake of gaining weight. Store in a lunch box cooler or in a refrigerator at work or school. Don't worry, we'll fix that with another meal. To pack this meal with power, I want you to add cinnamon to the oatmeal and some black ground pepper. Add a little bit of sea salt if you like too. This time we were just under 500 calories so we're on track with the average of 500 calories up to this point. Carbs (g): 360 The average, though, needs to be right at 500 calories. Olympia competitors and professional bodybuilders have used this concept for decades and they have physiques to proves that it works. I don't have time to do a lot of cooking so canned items would be helpful (i.e, canned chicken breast, canned tuna, etc.). 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. __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__, Simple Bodybuilding Meal Plan for Quality Muscle Gains. So this is a quick and easy meal that you can make for dinner and make extra. You can make herbal tea quickly with a Keurig brewing system.

That gets us to 2997 calories overall so we almost hit our target of 3000 calories exactly. I've done this many times myself, and it's easy. This gives you a great meal the next day.

3 Whole Eggs = 210 Calories, 18 Protein, 0 Carbs, 15 Fat1/4 Cup of Oats = 150 Calories, 7 Protein, 26 Carbs, 3 Fat1 Tablespoon Natural Peanut Butter = 90 Calories, 4 Protein, 3 Carbs, 8 Fat1 Whole Banana = 105 Calories, 1 Protein, 27 Carbs, 0 FatTotals = 555 Calories, 30 Grams Protein, 56 Grams Carbs, 26 Grams Fat. When you need to add more calories to this 3000 calorie diet plan, you can add nuts and seeds as a convenient option to each meal or you can increase the size of each meal slightly. Since John is looking for a 3000 calorie meal plan to start with for 6 total meals, we're going to need to average 500 calories per meal. Required fields are marked *, Check the Box to Subscribe to Weight Lifting Complete.

This is one of my go to meals that's extremely healthy and very quick and easy to make. I think you’re on point for the last question. However, I find that in order to eat a lot of calories, meal spacing is the ideal way to go. 3,000 Calorie Meal Plan for Clean Mass Gains. And this meal really is quick and easy. 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. Add a lemon or lime slice to the water if you have one close. If I am making steady progress I might stay there for another week then bump it up. In order to post comments, please make sure JavaScript and Cookies are enabled, and reload the page. You've got to give this one a shot: Thai Beef Lettuce Wraps. And the taste of these meals will be amazing compared to the canned foods. Also meant to ask…. Get your plate ready because it’s time to eat for clean gains! *There are some people that are anti-carb. Now you can see how easy it is to make modifications to your meal plan! Foods from the big chain grocery stores many times are lower quality. Just make sure you don't get any oatmeal with a bunch of added ingredients that may be unhealthy. I always include whole eggs from pasture-raised chickens for breakfast. This tends to work for the ‘masses’ (no pun intended). I take it the gallon of water is to be drank daily? I mean what is the serving size here. I buy 2 of them at the beginning of each week and refill as needed. Also, monitor your progress and reward yourself when you hit certain milestones. *The calories and macronutrient amounts listed below are approximates and come from WebMD.com Food Calculator. This isn’t going to be based on any trendy or fad diets. 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, 1 Package Birdseye Steamfresh Mixed Vegetables, 2 Chunk Light Tuna In Water Packets (Low Sodium), ½ Bag Birdseye Steamfresh Broccoli, Cauliflower, Carrots.

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