3500 Calorie Diet For Muscle Gain

What Weighs More Muscle Or Fat

Full-Day of Eating 3500 Calories | Best Pre Workout Meal for Muscle Gain

Because fat supplies more energy per gram than muscle and takes up more space, some may interpret this as fat weighs more than muscle. And because muscle is denser – one pound of muscle takes up 18% less space than fat, some would argue the opposite. But either notion would defy the laws of physics since one pound of anything still weighs a pound.

Gaining muscle will not make you weigh less, but it may make you look and feel leaner overall. Muscle growth often means your weight will increase – which is why MPS requires excess calories, even if you end up looking smaller and denser in the process.

Don’t Do Too Much Cardio

If you’re burning too many calories during your cardio sessions, then you risk doing so at the expense of muscle and strength gains. Cardio exercise actually blunts the natural biochemistry to build muscle. If you really want to gain muscle and size, cut your cardio down to a couple of light sessions per week. You should do light aerobic exercise regularly to help keep you active and healthy. The fitter you are, the more productive your workout and overall recovery will be. If you are doing cardio and are worried about potential muscle loss, just watch the frequency and intensity of your exercise.

Burning All Of Those Additional Calories

Muscle tissue will burn up to ten calories daily per pound. Fat will burn up to three calories daily per pound. So replacing a pound of fat with muscle helps you burn an additional seven more calories per pound each day. Therefore, people with a greater muscle mass have a higher caloric need.

People with a lean body mass may even be able to consume more calories a day and still maintain their body weight , while people with a higher body fat percentage will gain weight if they cannot maintain a consistent calorie deficit.

The amount of calories you can eat from having an extra few pounds of muscle is quite small. Having more muscle mass helps keep you leaner, but it also depends on how much you burn at rest. Muscle makes you more sensitive to insulin, which means you are hormonally healthier and the food you eat will more likely be burned off as energy or stored in the muscles rather than as fat.

Don’t Miss: Easy Diet To Lose Fat And Gain Muscle

Whats Included In The Plan:

A fully comprehensive 7-day food plan .

A carefully calculated daily macronutrient split and precise measurements to maximize weight gain and encourage muscle growth for Ectomorphs.

A delicious and highly effective post-workout smoothie recipe for BIG gains!

Supplement recommendations.

  • Military Press

  • Bulgarian Split squats and lunges

  • Pull-ups

Calorie Meal Plan For Bodybuilding

My Bulking Diet For Muscle Gain (3500 calories)

Your workout plan is only as good as the meal plan it is combined with. Both training and nutrition are equally important, and you cant have one without the other.

You can train until youre blue in the face, but if you dont feed your body with the proper nutrients each day, you arent going to make any real progress.

Keep scrolling and youll find an awesome 3500 calorie meal plan that you can use in your bodybuilding program.

It is packed with high quality protein, carbs and fats from all of the best food sources in order to maximize your bodybuilding progress.

Check out these guidelines first and then read through the meal plan below

If you want to switch up some of the food items , thats no problem as long as the calorie totals match up. Check out calorieking.com and use the database there to look up all the nutrition facts for each food.

If youd prefer to eat fewer meals per day , thats also fine as long as you just combine some meals together so that the total nutrient breakdown for the day is the same.

On workout days, just throw the training session anywhere into the plan where it works best for you.

Your 3500 calorie meal plan can be accessed below

3500 Calorie meal plan

* The number beside each food item represents the calorie total


Recommended Reading: Chicken Diet Before And After

Muscle Mass Meal Plan

The Muscle Mass Meal Plan is designed to help you pack on pounds of quality muscle mass. This is more of a bodybuilders diet as the calories are higher but youre eating quality calories.

The muscle mass meal plan is for you if you

  • Are looking for clean mass gains
  • Want to have the energy to train harder and lift heavier
  • Want to add size while enhancing body composition

Below youll find a sample 1-day Muscle Mass Meal Plan.

Example Of A 3500 Calorie Diet For Hypertrophy

Diet for increasing muscle mass with about 3500 calories, aimed at those who want to gain quality weight and are looking for a diet rich in protein.

Adjust according to your results, increasing or decreasing the amounts of food.

All foods can be substituted for similar ones, this is just an example of a diet plan that can be used to gain muscle mass with about 3500 calories.

Don’t forget, this is just a generic diet, and if you want to learn how to build your own, check out our article How to go on a diet.

You May Like: How Much Weight Can You Lose On A Smoothie Diet

Tips To Bulk And Build Muscle If You Have A Low Appetite

Below are 13 tips to help hardgainers or anyone out there looking to gain muscle during a bulk, despite having a low appetite. It is important to note that low appetite and eating when not hungry, and/or eating past the point of being full is all part of the process, and can be a very challenging aspect of a bulk.

Nonetheless, it is critical that hardgainers battle through that period in order to allow their bodies to gain quality muscle tissue and mass over time.

If you are struggling to determine your macro and calorie needs, be sure to check out our article on 16 Healthy Bulking Foods For Hard Gainers, which includes a meal plan!

Chicken Asparagus Stir Fry With Sesame Seeds And Brown Rice

3500 Calorie Meal Plan | Weight GAIN Meal Plan | Meal-By-Meal Breakdown

The main ingredients in this protein-rich weight gain recipe are chicken, asparagus, oil, and seasonings.

The recipe itself provides about 268 calories in each 1 1/4 cup portion of chicken and asparagus stir fry.

Add sesame seeds to your stir fry recipe, plus 1 cup of cooked brown rice or quinoa to complete a muscle-building weight gain meal containing about 500 calories.

Replace chicken with very lean beef or pork if youd like to.

Calorie total for stir fry, brown rice, and sesame seeds: about 500 calories

Read Also: Diet For Type Two Diabetes Weight Loss

Calorie Meal Plan For Muscle Gain

You can have the best workout program in the world, but if your nutrition plan isnt nailed down your gains will be dead in the water.

The workouts you perform in the gym are merely the spark that stimulates the muscle building process into motion, but the realmagic happens through proper rest and nutrition.

Below is a complete, fully structured 3000 calorie meal plan that you can start following right away.

It is made up of a high quality combination of protein, carbs and fats to deliver the valulable nutrients you need to build muscle and gain strength effectively.

Before you get started, make sure to read through these quick guidelines

1) Although the plan is structured using six meals per day, you are free to combine it into fewer meals if you wish. 3, 4 or 5 meals per day are all fine as long as the total nutrient breakdown is the same.

2) You can subsitute different food items in and out based on your preference as long as the total calorie content is the same. I recommend using the database on calorieking.com to find the nutritional info for each food item.

3) This plan can be used for both training and non-training days. On training days, just insert the workout wherever it is most convenient for you.

Get started with your 3000 calorie meal plan below

3000 Calorie meal plan

* Number in brackets next to each item represents the calorie total.

Meal #1

The Skinny Guys Bulk Up Workout Plan

If youre still unsure of how to train for your body type, fear not! Weve created a fully comprehensive BULK UP strength training program for all you skinny guys out there looking to add some serious size to your frame.

Welcome to the Skinny guys bulk-up workout plan. The perfect strength training program for Ectomorphs looking to pack on some serious muscle!

Read Also: Meghan Markle Weight Loss Diet

Who Does Recommend This 3500 Kcal Diet Plan For

The 3500 kcal The Feast Diet Plan is Suitable For:

  • Physically active, extremely overweight men for weight loss
  • For men with normal weight doing 4-5 strength training sessions a week for muscle building
What Is Creatine And Why Should You Take It? You can get to know more about Creatine just Click here!
Scitec Nutrition 100% Creatine Monohydrate

Attention!The diet will only be completely accurate if you accurately measure quantities per gram so I strongly recommend this to you! You always measure ALL raw!

This 3500 kcal diet was compiled to help you lose weight or gain muscle mass. Each calorie-restricted diet puts a strain on the human body, so the use of this meal plan will be at will and solely at the individual risk. The actual lactose and gluten content of the prepared meals depends on the ingredients used, so I do not guarantee the lactose and gluten-free content of each meal.

Before starting a diet, it is advisable to consult a physician as to whether any element of the diet is contraindicated. Many factors can influence the success of your weight loss! Sabrina.at.gym cannot guarantee this, you have to work for this!

Can You Eat 3500 Calories And Lose Weight

3,500+ Daily Calorie Diet Plan

Yes, you can. However, it is not that easy. Keep in mind that weight loss requires that an individual consumes fewer calories than your body is burning. So, if you consume 3500 calories every day, your body must be burning more than this amount.

It is challenging for your body to burn such a high amount of calories. Let us break this down by calculation.

According to Medical News Today, one pound of fat contains 3500 calories . The Center for Disease Control and Prevention advises people looking to shed pounds to follow a steady and gradual process. The process highlights healthy weight loss and targets shedding one to two pounds a week .

To lose this one pound of fat, you will have to burn an extra 500 calories every day . You can lose those 500 calories by consuming 500 calories less from your meals or by exercising, or a combination of the two. The amount of calories burned from exercise depends on the type and intensity of the workout.

Below is a profile detailing the number of calories an individual weighing 160 pounds can burn in an hour of exercising :

  • Bicycling at a speed of less than 10mph for leisure- 292 calories
  • Hiking- 438 calories
  • Running at five mph- 606 calories
  • Walking at 3.5 mph- 314 calories
  • Skiing downhill- 314 calories

In light of this, it is safe to say that unless you are an elite athlete with a rigorous training regimen, it is unlikely that you will lose weight when following a 3500 calorie meal plan.

Also Check: Whats A No Carb Diet

Calorie Diet To Gain Muscle

  • Dapatkan link

what’s up guys? jeff cavaliere, athleanx.com. today we’re going to cover one of those topicsthat seems to never go away, it comes up each and every day here, and it’s one that i know very well havinglived through it, painfully lived through it myself back in my teenage years and that is the subject of mass gainers andweight gainers. is there any value to these things in helpingguys, painfully skinny guys, to build muscle, put on mass and so on and so forth. i can tell you this, first and foremost weshould not even begin this discussion if there’s

a reluctance on your part to commit to a solidnutrition program. i’ve said this before in all my videos regardingsupplementation. and i’ll say it again for those that thismight be the first time that you’ve seen me. if you have a reluctance to commit to a solidnutrition plan, then don’t talk to me about supplementation. or anybody for that matter. and certainly don’t buy anybody else’s supplementsand don’t buy ours. and i’m telling you this guys as straightout as i possibly can. yet realizing that that will cost sales.

in the meantime, if you’re looking for thathigh quality protein, if it’s in your budget, then i would strongly recommend it to youto, head to athlean-rx.com and check out our athlean-rx supplement line, again used by top professional athletes worldwide. in the meantime guys, i will be back herein just a couple days to bring you back some other videos.

Healthy Weight Gain Meal Plans For People On A Budget

The following meal plans are for anyone who is underweight and looking to gain weight on a budget. They are based on simple foods that should be easy to find in your local supermarket in most countries. They can also be used by people who would like to build muscle if used in combination with an appropriate strength 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.

Days 4 and 5 are designed for people who would like to cook food in batches for the week to save time. That said, variety is key to a healthy diet, so try to vary your diet as much as possible including different fruits and vegetables with the meals.

Days 6 and 7 are slightly different, providing 4000 calories. These days should only be followed by highly active people who are training regularly and looking to increase their muscle mass significantly. These days should not be followed by people who are not training, as they will result in an unhealthy increase in body fat and over time could increase the risk of health problems associated with eating too many calories. People who lead extremely inactive lifestyles may wish to skip one or two of the snacks in order to reduce the calorie intake to 2500. If in any doubt, please consult a nutritionist, dietitian, or personal trainer for further advice.

You May Like: Best Diet For Women In 30s

Add Your Calorie Surplus

For many, increasing your daily calories by 5 to 10% is sufficient in promoting lean muscle growth. For example, if your daily calorie needs are 2500, you can consume 250 extra calories per day.

But there may be some differences in calorie needs per person based on starting body composition and level of training.

The less trained you are, the more quickly you can gain muscle mass . This is because you have not yet started to tap into your full muscle building potential and may find it easier to build a larger amount of lean mass more quickly than a highly trained individual who has already built a large amount of muscle.

Moreover, some research suggests that naturally lean individuals with a low body fat percentage are more likely to gain muscle than body fat in a large calorie surplus . In addition, naturally skinny individuals may require more calories overall – sometimes requiring them to eat to the point of discomfort on a regular basis.

In contrast, a higher body fat percentage may promote more fat gain. If you have a higher body fat percentage to begin with, it might be worth considering a cut instead of trying to bulk – especially if you are already highly trained.

If you are less trained, you may have more success putting on lean mass in a surplus, but could also find that you are able to lose fat and gain muscle at the same time.

You can use the following research-based recommendations to determine more specific calorie goals:


Are Cheat Meals For Mass And Strength Gains Okay


Eating big when youre training for mass and strength gains is far more lenient than dieting to get ripped or shredded. Some cheat meals are allowed throughout the week.

However, there are conditions and you need to set some rules in place

  • Eating for mass is NOT an excuseto eat like crap most of the time
  • You still need to follow a meal plan and be committed to that plan
  • Have a few cheat meals throughout the week, not entire cheat days
  • Do not eat a cheat meal before your workouts
  • Read these rules again and memorize them!

Above all, be honest with yourself. If youre carrying more body fat than you should be carrying, skip the cheat meals for now until you get yourself under control.

If youre a hardgainer struggling to pack on size, then several cheat meals per week may actually help you, as long as youre getting adequate amounts of quality nutrients.

Read Also: Best Diet For Women With Hypothyroidism

Clean Bulk Diet To Get Huge And Ripped

Have you heard the term clean bulk diet or clean bulking? Well, this is it.

However, if youre a hardgainer it may not hurt to throw in a cheat meal a couple of times a week. Just dont overdo it and keep your body fat in check.

Here are some additional tips to go along with the 3500 diet

  • Youll notice that the protein content is high whereas the carbs and fats are somewhat moderate. To build muscle and strength, your body needs a balance of all of those nutrients from quality food sources.
  • Cook and prepare your meals ahead of time, as much as possible.
  • Protein shakes can come in handy and theyre a convenient way to meet your daily nutrition and caloric requirements. Those are a core part of this meal plan because its what I do, and it works.

*A quick note on protein shakes: Some will say whole food meals are better, and for the most part, I agree. But lets be realMost of us dont have time to spend in the kitchen all day, and you can only prepare so many meals ahead of time. So having a protein shake is much better than missing a meal.

Stay in Touch

To follow the best weight loss journeys, success stories and inspirational interviews with the industry's top coaches and specialists. Start changing your life today!

Related Articles