3500 Calorie Meal Plan

The 3500 calorie meal plan is catered to gaining lean muscle mass. This diet plan is great if you’re a hard gainer or just having trouble gaining weight and building muscle size. It may be considered a high calorie diet but as you can see below the meals are healthy and nutritious.

This meal plan is for:

  • Clean mass
  • Getting stronger
  • Consuming more calories from quality sources

The 3 Week Diet

3500 Calorie Diet Meals

3500 Calorie Meal 1 Calories Protein Carbs Fat
3 Whole Eggs 240 21 0 15
5 Egg Whites 100 17 0 0
Bagel 210 8 42 2
Cream Cheese 50 1 0 5
Totals 600 47 42 22
3500 Calorie Meal 2 Calories Protein Carbs Fat
Protein Powder – 2 scoops 240 44 8 4
Skim Milk – 12 ounces 120 12 16 0
Banana 121 1 31 0
Natural Peanut Butter – 1 svg 97 4 3 9
Oatmeal 100 4 19 2
Totals 678 65 77 15
3500 Calorie Meal 3 Calories Protein Carbs Fat
Top Sirloin Steak – 6 ounces 390 65 0 12
Brown Rice – 1 svg 220 6 40 4
Sweet Potato 103 2 24 0
Totals 713 73 64 16
3500 Calorie Meal 4 Calories Protein Carbs Fat
Protein Powder – 2 scoops 240 44 8 4
Skim Milk – 12 ounces 120 12 16 0
Banana 121 1 31 0
Peanut Butter – 1 teaspoon 97 4 3 9
Totals 578 61 58 13
3500 Calorie Meal 5 Calories Protein Carbs Fat
Grilled Salmon – 6 ounces 348 36 0 18
Sweet Potato 103 2 24 0
Veggies/Small Salad 50 1 10 1
Totals 501 39 34 19
3500 Calorie Meal 6 Calories Protein Carbs Fat
Protein Powder – 2 scoops 240 44 8 4
Skim Milk – 12 ounces 120 12 16 0
Natural Peanut Butter – 1 svg 97 4 3 9
Totals 457 60 27 13
 OVERALL Calories Protein Carbs Fat
Totals 3527 345 302 98
CLICK HERE to Gain Muscle and Burn Fat

Huge and Ripped Diet

You may notice there’s no junk food in this 3500 calorie diet. However, if you’re a hard gainer it may not hurt to throw in a cheat meal a few times a week. You’re getting plenty of high quality protein with healthy carbs and fats.

Although this seems like a lot of calories per day, and to some it is, the types of foods you’ll be eating should allow you to gain lean muscle. This type of diet plan really depends on where you are as far as your weight, body composition, fat-to-muscle ratio, and where you want to be. This is more so designed for hard gainers, or if you’re on a mass gaining cycle.

3500 Calorie Clean Bulk Diet

This 3500 calorie diet plan consists of six decent sized meals per day. I consider this a ‘clean bulk’ nutrition plan. Although it’s more food than what you may be used to, the sources are high quality.

Some may find this tough to do with so many meals, and the meals aren’t by any means small. I always suggest preparing and cooking your meals ahead of time as much as possible. Sometimes making protein shakes can help too. It’s better to do a high calories protein shake than to miss a meal completely.

You’re going to be providing your muscles with a constant supply of high quality nutrients. So make sure you’re training hard. With this many calories you should be able to adequately recover from heavy weightlifting.

I would also recommend doing some type of cardio a few times a week, especially if you’re looking for a clean bulk. Don’t worry about losing mass while doing cardio. You’ll be getting plenty of calories to gain muscle. And again, there’s no harm in throwing in some cheat meals or extra flavors/seasoning. Just don’t overdo it.

Train (and eat) with Passion,

Jason

Hardcore Muscle Building Program cover MASTER

TheMuscleProgram.com is Stephen Fry proof thanks to caching by WP Super Cache