Meal plan with 3000kcal

26-09-2015
 / 5.0
Please log in to rate this article! Log in/Registration

If you're looking for the half-way between eating all you can or almost nothing at all, then you're in the right place. 3000 calories per day is more than enough for most of us when it comes to gaining mass. Of course, if you tend to store a bit more fat than te avarage gymrat, then be careful: we don't want to get fat by accident!

Meal plan with 3000kcal
  Weight Protein Carbohydrates Fat Calories
- 330g 47,9g 84,0g 11,7g 649kcal
1. Egg White 50g 6,3g 0,4g 0,2g 29kcal
2. Scitec Nutrition 100% Whey Protein 30g 22,0g 3,8g 1,7g 122kcal
3. Fruit yogurt 150g 5,3g 15,5g 3,0g 113kcal
4. Oatmeal 100g 14,4g 64,3g 6,8g 386kcal
- 320g 40,7g 58,6g 2,4g 430kcal
1. Graham bread 100g 10,1g 54,0g 1,0g 272kcal
2. Tomatoes 100g 1,0g 4,0g 0,2g 22kcal
3. Chicken breast fillet 120g 29,6g 0,6g 1,2g 135kcal
- 550g 43,0g 62,8g 8,0g 508kcal
1. Broccoli (frozen) 100g 4,0g 2,0g 0,4g 28kcal
2. Egg 50g 6,8g 0,3g 6,0g 85kcal
3. Potatoes 300g 7,5g 60,0g 0,6g 282kcal
4. Chicken breast fillet 100g 24,7g 0,5g 1,0g 113kcal
- 325g 28,8g 32,1g 7,7g 321kcal
1. Scitec Nutrition 100% Whey Protein Professional 25g 18,3g 1,2g 1,7g 95kcal
2. Fruit yogurt 300g 10,5g 30,9g 6,0g 226kcal
- 230g 43,5g 62,8g 1,7g 452kcal
1. Rice 80g 6,4g 62,0g 0,2g 283kcal
2. Chicken breast fillet 150g 37,1g 0,8g 1,5g 169kcal
- 215g 39,2g 9,5g 1,9g 217kcal
1. Light cottage cheese 200g 28,2g 7,6g 1,0g 156kcal
2. Scitec Nutrition 100% Whey Protein 15g 11,0g 1,9g 0,9g 61kcal
 
Daily nutrition 1 970g 243,1g 309,7g 33,4g 2 576kcal
 

By calories

Weight distribution

  • 38.68% Protein
  • 49.27% Carbohydrates
  • 12.04% Fat
  • 0% Other
  • 12.33% Protein
  • 15.71% Carbohydrates
  • 1.693% Fat
  • 70.24% Other


Most popular this month
How Can You Make Your Biceps Wider?
To get big arms is easy. But what if your arms grow alright, but you are not satisfied with its outlook? For example, it looks thin from the...
Supplements
...
Top 10 muscle building moves
“What’s this bullshit” you might think to yourself: “Food is the alpha and omega of muscle gain.” And you would be right. We have told you s...
5 Grams of Creatine a Day Is All You Need!
We've known for a long time that creatine monohydrate works. It is the most researched supplement. Fair enough, but there have been a lot of...
Bodybuilding and fitness articles
...
Phil Heath Mr. Olympia workout and meal plan
Phil Heath won the Mr. Olympia in 2011, defeating his former mentor Jay Cutler. But what kind of dietary and training regimen did the youn...
The role of vitamins in muscle building
Believe it or not, if you want to gain muscle mass, vitamins are among the most important supplements... not mentioning the shredding diet. ...
Train like Navy SEALs!
Navy SEALs are really tough guys. They have to hold on in all kinds on different circumstances. And they have to maintain a constant state o...

Ask your question about this article here!

You can ask questions after registration and login!
Please log in!