After I spent my first 60 days following insanity and staying on a strict 1,800 to 1,900 calorie diet to shed fat…I now want to gain some muscle mass. This is something that you will be different for everyone and you’ll need to constantly monitoring your fat percentage and not the scale. Usually the rule of thumb is that you should be consuming 1 gram of protein per lb of body weight. This plan will work if you have quality protein, essential fats, and complex carbohydrates. As soon as I reach my goals I will increase my calories to 3000 and reduce the protein %.   Hopefully this can be a good starting point for some of you out there,  it has been very successful for me. Have a really fast metabolism and need to increase your caloric intake by some extra calories? We created a special Monday to Friday 3000-calories diet plan that will surely help you to reach the goals.
This healthy diet plan is especially good for active and energetic men between the ages of 20 to 50.
Bedtime Snack: five graham crackers, , 1 cup dried fruits, 1 cup skim milk, two teaspoons peanut butter.
Breakfast: four whole wheat waffles, two cups cottage cheese, 1 sliced banana, 2 cup sliced strawberries. Breakfast: French toast (two slices wheat bread dipped in a batter of one large egg topped with two tbsp.
Breakfast: Sandwich (1 English muffin topped with ? oz cheese, 1 egg, sliced pepper and onion), turkey sausage link, ? cup non-fat and sugar-free yogurt, 1 cup orange juice. Snack: 2 medium slices of grilled bacon placed on top of ? cup sliced and cooked tomatoes, 2 oz. If 50% of your diet is made up of carbs, then you need to eat 1500 calories worth of Carbs per day.


If you are a bodybuilder or an athlete, then you should know that 25-35% of your diet should come from fat. I read quit a lot of info about meal planing and I’m amazed at the amount of d-bags that claim to know so much about it. Lol this is hilarious I can’t believe grains are still accepted you don’t need carbs at all you can get all you need for energy from ketones which are fats!! You can always substitute food items as long as you stay in the percentage of Carbs, Protein and Fat you are consuming. I want around 60 grams of Fat, 280 grams of good Carbs and about 330 grams of good protein daily.
Some choices are meat, sandwich, non-fat milk, plain yoghurt, vegetables, fruits, and grains.
In this way, you will know your improvement and make the better plan for diet and exercise. So, if you need a 3000-calorie weight maintenance diet, then you’ve come to the right place. However, 3 healthy meals and 2 or 3 snacks a day means you are eating something every 2 or 3 hours, so you’ll never let yourself be very hungry. By knowing this simple formula you can easily count how many Carbohydrates you need to consume.
It is recommended to consume most of fat from almond butter, peanut butter, nut butter, olive oil, flax-seed, fish and nuts. No matter, how hard you train, if you don’t supply the body with the necessary amount of calories and nutrients – you stop the progress. I have been eating around 2,200 calories since Insanity and my weight has stayed the same and my fat % has stayed the same too. This way if I gain weight, but my fat percentage stays the same…I know I gained lean muscle.


You need to have the types of food that can boost your metabolism so that you can exercise easily. To know that your fat is getting gone, you will get more motivation to continue your diet plan.
It is often difficult to find a suitable sample diet plan to gain lean muscle mass or to go on a bulking up diet. Plus you’ll get excellent tips on how to create a successful 3000-calories bodybuilding plan. Making your objectives clear won’t be so difficult if you will make your diet work for you!
Place the bacon with tomatoes and cheese into the microwave and cook until the cheese is melted. The truth is you are your own experiment you need to truely try a diet for 3 months at least to see results. If you have much exercise to build muscle, you will need more energy, so having more calories is fine. To do this program, you need to be accompanied by professional instructor to control your weight and to get the right exercise for your body to start. You do not have to eat the unfamiliar foods because losing appetite will cause more trouble.
It is necessary to put on some consideration in choosing clothes since your performance at the gym is related to the clothes you wear.



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Comments »

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