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3000 Calorie Bulking Meal Plan

What Is Tdee Calculator

Simple 3,000 Calorie Bulking Meal Plan: Prep and Pack

Your activity factor, on the other hand, is the amount of energy you burn from your daily activities. Your daily activities would include your job, exercises that you do, sports that you play etc. You can find out what your activity factor is by wearing a heart rate monitor or just a work out watch. There are also ways to estimate it based on how active you normally are. When you add your Basal Metabolic Rate to your activity factor, what you get is your Total Daily Energy Expenditure . This is how many calories you spend on a normal day doing all your normal activities.

For example, if you Basal Metabolic Rate is 1200, and your activity factor is 1000, your Total Daily Energy Expenditure is:

1200 + 1000 = 2200

If your plan is to gain weight, you need to eat five hundred to a thousand more calories than your Total Daily Energy Expenditure . If your plan is to lose weight, you need to eat fewer calories than your TDEE.

Since the 3000 calories a day is recommended for people who want to gain weight, what are some of the reasons why you should gain weight?

Safe Rate Of Weight Gain

While studies on the topic are scarce, an acceptable rate of weight gain is 0.52 pounds per week .

However, in people with severe undernutrition, weight gain of about 4.4 pounds per week has been accomplished safely .

Rapid weight gain may lead to uncomfortable side effects, such as bloating, stomach distress, and fluid retention. If youre an athlete, these side effects can hinder your performance by negatively affecting your workouts or practices .

Whats more, rapid weight gain can increase your triglyceride levels, which may raise your risk of heart disease .

How fast you gain weight depends on how many calories you need to maintain your weight.

If you maintain your weight on 2,000 calories per day, you will gain weight much quicker on a 3,000-calorie diet than someone who maintains their weight on 2,500 calories per day.

For example, one 8-week study showed that when 25 healthy people ate an additional 950 calories over their weight-maintenance calorie needs, they gained an average of 11.7 pounds 7.7 pounds of which was fat .

If those same participants ate only 500 calories above their maintenance calorie needs for the same duration, they would likely gain much less weight.


For some people, a 3,000-calorie may help you gain weight. An acceptable, safe rate of weight gain is 0.52 pounds per week.

The calories in your diet come from three macronutrients carbs, fat, and protein.

Protein and carbs provide four calories per gram, compared with nine for fat.

Tahini: 3000 Calorie Indian Diet

Tahini is a highly effective food for weight gain. It is a thick oil made from toasted ground sesame seeds. It is very high in protein, and rich in vitamin E, B vitamins, and calcium.

Around 100 calories per tablespoon, you should include it in your diet for healthy weight gain. Tahini can be used as a dip, a spread, mixed into hummus, and added to dressings and sauces.

It is very creamy and can also be used in baking and added to protein shakes or vegetarian milkshakes.

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What Is The 3000 Calorie Bodybuilding Meal Plan And Who Is It For

A 3000 calorie bodybuilding meal plan is a meal plan that contains a collection of different meals with the proper balance of protein, carbs, and fats to help support your training sessions and help you reach your body composition goals, whether that is weight loss, weight maintenance, or weight gain.

A plan that is comprised of 3000 calories is ideal for only certain individuals. In order to decide whether or not it is right for you, you must determine your current calorie needs and body composition goals.

For example, a 3000-calorie meal plan could result in weight loss for some people, while it may be used for weight maintenance or weight gain for others.

In general, a 3000-calorie meal plan is optimal for the following individuals:

  • Women who are 335+ pounds or men who are 275+ pounds with the body composition goal of weight loss
  • ·Women who are around 290 pounds or men who are around 235 pounds with the body composition goal of weight maintenance
  • Women who are around 250 pounds or men who are around 195 pounds with the body composition goal of mild weight gain

Since 3000 calories is a relatively large amount of food, a meal plan like this will typically be reserved for large male athletes who have a large amount of lean muscle mass and burn a large number of calories as a result.

For example, if we evaluate the professional female bodybuilder Iris Kyle, who weighs around 175-180 pounds in her off-season, even she would likely not need 3000 calories per day.

Calorie Meal Plan For Clean Mass Gains

Pin on 3000 calorie meal plan

Now its time to get to the good stuff the food!

Heres are some notes about your meal plan below the below:

  • Youll eat 5 meals per day
  • Each meal below will be about 600 calories
  • Your goal is for each meal to be 40/40/20 however, some meals may be slightly off in which youll make up for in other meals
  • Youll notice that two of your meals are a protein shakes place one of these shakes after your workout

In addition, each meal will be approximately

Again, it will be difficult to make each meal fit these macros. But you can make this up with the other meals.

For example, your first meal of the day may have more carbs and not as much protein. For your next meal, you can increase the protein and reduce the carbs.

*The calories and macronutrient amounts listed below are approximates and come from Food Calculator.

Read Also: Calories Needed To Loose Weight

How To Calculate Your Daily Calorie Needs

Related: What Is The Vertical Diet?

If you want to gain muscle, you need to be in a caloric surplus. For many people, this means following a 3000 calorie diet.

A healthy goal would be to gain one pound a week. While part of this pound will end up being fat, you can worry about losing that when you cut later on.

There are 3,500 calories in one pound, so you want to eat 500 calories more than your daily maintenance calories.

Your maintenance calories are what you consume to stay at your current weight.

Want To Gain Weight The Right Way Leave Junk Food And Follow This Expert Recommended Diet Plan

Written by Bhakti Paun Sharma | Published : February 24, 2016 6:49 PM IST

The obese needs to lose weight while the underweight needs to gain some! Since both these conditions pose several health issues. If you need to gain weight, do it the right way. Just stuffing yourself with calorie dense or junk food will do more harm than good. So here is a healthy weight gain diet plan recommended by Dr Aastha Sharma, Dietitian at Nayati Hospital, Mathura which includes the right foods one should consume to put on kilos in a healthy manner. But along with this, you also need to engage in physical activity for at least 30 minutes every day suggests Dr Sharma. It is also essential to have at least 6-8 glasses of water to flush out toxins from the body.

So follow these tips and meal plan to put on weight and look your best.

Indian diet plan for weight gain

Recommended Reading: High Protein Low Carb Low Fat Diet

What Is A 3000 Calorie Vegan Meal Plan

The subject of weight is an ever-changing one. Some people are happy and would like to maintain it others would do anything to lose it while even more out there are doing everything they can to gain it. Would a 3000 calorie vegan meal plan help you lose weight? Is a 3000 calorie high protein diet vegan diet going to improve your gains? What does a 3000 calorie meal plan look like to the average person? The 300 calorie vegan meal plan should be approached like every other diet available to others. Just because it is plant-based does not mean that it is right for you.

Bulking Diet Carbohydrate Sources

Simple 3,000 Calorie Bulking Meal Plan: Time to Eat

An integral part of any bulking diet is the carbohydrates. Carbs get you big by boosting your insulin levels temporarily. This means that the more carbs you eat, the bigger youll get.

This is why a lot of bulking shakes, like Mutant Mass for example, are loaded with carbs. If you want to build muscle, you NEED carbohydrates to fuel that muscle growth.

Just because youre on a bulking diet doesnt mean you can go crazy, thoughtheres an ideal number of carbohydrates for you to have each day.

For a specific bulking diet plan check out Scoobys Calorie Calculator.

Anyways, the carbs were going to use in this diet are mainly brown rice and beans. Theyre both very cheap, nutritious, and can be combined with a number of different foods.

You can get a 15lb bag of brown rice at your local Asian grocery market for like $20. This will last you around half a year.

For the beans, go to Costco. You can get a 25lb bag of black beans for like $25. This will last you around half a year as well.

Youll have to spend a lot of time cooking these things, because they wont be pre-cooked, but you can minimize time by meal-prepping each week.

Recommended Reading: Bud Light Zero Carb Beer

Foods To Eat To Maintain A 3000 Calorie Diet

This being a high-calorie diet, you might be tempted to eat unhealthy food in order to get to the level of three thousand calories a day. Although highly processed refined foods might be sweeter and have high calories, they lack the important nutrients. You should try as much as possible to stick to whole unprocessed or minimally processed foods.

Here are some of the foods you should include, among those that are healthy :

Macronutrient Ratio For Making Clean Gains

Before going forward its important to realize that theres no perfect macronutrient that works for everyone. Just as there is no one-size-fits-all meal plan.

The 40/40/20 rule is a starting point for making clean gains. This tends to work for the masses . Of course, you may need to make some adjustments. And Ill show you exactly how to do that as well.

Read Also: How Many Carbs In Tortilla Chips

Do You Need A Bulking Diet To Build Muscle

Each of us requires a certain number of calories to sustain our current weight. This amount is called a “maintenance level.” In bodybuilding culture, when you eat above your maintenance level we refer to it as bulking.

  • Help the body better repair muscle tissue damaged during the weight lifting process.
  • Place the body in a more anabolic state one in which calories do not have to be as tightly rationed for vital physiological functions and the body can more freely allocate vital resources to the imposed demand created from your resistance training sessions.

It is an obvious reality that the fewer number of calories you eat, the less likely your body is to allocate these raw materials to non-vital processes such as muscle building. The body is too busy supporting organs and helping you to recover from normal, daily wear and tear.

During periods of calorie excess, the body is more willing to build muscle. You are adding weight, and when bulking properly, adding mostly muscle mass. On the other hand, during periods of restricted calorie intake the muscle building process is slowed or even completely stopped because – quite simply – the human body has more pressing issues to attend to.

  • Year 1 – Expect to gain up to 16 pounds of muscle mass.
  • Year 2 – Expect to gain up to 8 pounds of muscle mass.
  • Year 3 – Expect to gain up to 4 pounds of muscle mass.
  • Year 4 – Expect to gain up to 2 pounds of muscle mass.
  • Year 5 – Expect to gain up to 1 pounds of muscle mass.

Bulking On A Budget: The $100/month Clean Bulk Meal Plan



Finding a good bulking diet when youre broke as a joke can be REALLY difficult. Bodybuilding foods can cost an arm and a leg.

I remember when I first made my bulking on a budget meal plan. I was a broke college student trying to save money.

Despite my lack of income, I was determined to get bigit wasnt a want, it was a must. I wanted to bulk up and I wanted to do it fast.

So, I decided to create the most calorie-efficient, cheapest, clean bulking diet possibleand I succeeded.

On just $100 a month, I was able to successfully bulk up for the winter, putting on a solid 20 pounds of muscle. Plus, all of my lifts went up.

So, if whether youre a broke college student, an entrepreneur trying to put all your money into a business, or just a guy who doesnt want to spend a lot of money on food, heres the best clean bulking diet for you.

Read Also: How Many Calories Are In One Apple

High Calorie Weight Gain Meal Plans

If you are underweight or simply looking to gain weight, the following high-calorie meal plans can help you reach your goals. They are designed for anyone who is looking to gain weight in a healthy way. They can also be used by people who would like to build muscle if used in combination with an appropriate resistance-training program.

Days 1-5 provide approximately 3000 calories and would be expected to result in weight gain of 1-2lbs per week, depending on gender, body size, and activity level. Day 4 is designed for vegetarians and Day 5 is vegan, and these 2 days also provide approximately 3000 calories. Days 6 and 7 are slightly different and should only be followed by those who are training regularly and looking to increase their muscle mass significantly. Day 7 is a high protein day, which can help increase muscle growth even more effectively.

People who are not exercising should skip some of the snacks in order to achieve healthy weight gain.

Foods To Eat Foods To Avoid

Consuming 3,000 calories per day from whole, unprocessed or minimally processed foods, such as fruits, vegetables, whole grains, healthy fats, and lean proteins, can be challenging.

Thats because these foods contain many nutrients but relatively few calories, requiring you to eat a much larger volume of food.

Conversely, it would be relatively easy to consume 3,000 calories from highly processed refined foods, such as bacon, potato chips, candies, cookies, sweetened cereals, and sugary drinks, as theyre highly palatable and packed with calories.

Yet, because these junk foods lack important nutrients for health, its vital to get most of your calories from nutritious whole foods, including:

  • Animal-based proteins: salmon, chicken, turkey, bison, whole eggs, and lean cuts of beef, such as flank or sirloin steak
  • Plant-based proteins: tofu, edamame, tempeh, peas, and chickpeas
  • Grains: oats, rice, breads, pastas, and quinoa
  • Dairy: milk, cottage cheese, kefir, and Greek yogurt.
  • Fats and oils: almonds, walnuts, flax seeds, olive oil, and nut butters like natural peanut or almond butter
  • Fruits: avocados, berries, apples, bananas, pears, oranges, grapes, etc.
  • Vegetables: squash, sweet potatoes, peas, kale, peppers, zucchini, broccoli, tomatoes, cauliflower, etc.

Plus, protein powders, including whey, casein, and plant-based powders like rice, soy, or pea, can be added to smoothies for a nutrient- and calorie-packed snack.

Heres what 5 days on a 3,000-calorie diet may look like.

Read Also: Carb Loading For Weight Loss

Other Carbohydrates For Bulking

If you want, you can mix it up with some other cheap carb sources like whole grain pasta, sweet potatoes, or quinoa, but these will cost more.

In addition to this, you can also use oatmeal and oat bran. Oatmeal is one of the best bodybuilding foods when youre on a bulking diet.

In fact, for many people on a bulking diet , oatmeal is a staple source of carbohydrates and fiber.

Its also dirt cheap. Oatmeal will literally cost you maybe $3/week, so its definitely something that you want to incorporate into your bulking diet.

I used to have 2-3 cups of oatmeal just for breakfast, and sometimes even 1-2 cups before I went to bed.

Bulking On A Budget Tips

Simple 3,000 Calorie Bulking Meal Plan: Grocery List

In addition to following this clean bulking diet, you can also change it up depending on your own needs and preferences.

Here are some additional cheap foods that you can add if you wish:

  • Whole grain bread
  • Almond butter/peanut butter

Ultimately youll have to just decide what your goal is and go from there. If you can afford to spend more, consider spending more.

Buying some of the best pre workouts out there and taking them before your workout will help you blast past plateaus and bulk up faster.

but, itll also cost you more money. In my opinion, supplements are a great investment, but if youre broke, you may want to reconsider this.

If youre truly too broke to get some supplements, then stick to the bare bones: brown rice, beans, chicken breast, and olive oil.

This isnt meant to be a sustainable diet, but rather something you do for 4-8 months when youre tight on money and want to save up.

If you really want vegetables that bad, just buy broccoli in bulk once a week and chop it up and boil it.

You can also get frozen vegetables in microwaveable packages, but those will cost more .

Also Check: How Much Calories Should I Eat

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