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Anyone can train 3-6 times a week, but what not everyone can do is stick to 3-6 meals a day.

Aerobic exercise does not build muscles, but rather tears them, and then comes the role of nutrition to repair muscle microscopic tears and build new fibers to withstand the intensity of training.

Diet is what determines the results that you will get in bodybuilding and fitness, so you must pay attention to the issue of creating your own diet, and this is what we will teach you in this article.

3000 calorie diet


Calories can be defined as the basic fuel for the body, and the human body can be likened to a device that measures calories entering the body versus calories leaving it.

When you enter more calories than the body needs, the latter stores the excess for building processes, whether building muscle tissue, fatty tissue, or even bone.

When fewer calories are entered than the body needs, or calories are taken out to make the body in a state of deficiency (exercise), the body returns to its stock to get the energy it needs. so it destroys fatty tissue, muscle tissue, or even bones in case of severe energy shortage. for very long periods.

Calories consumed versus calories lost is the body's main building and breakdown mechanism.

What is the benefit of knowing calories?

We can take advantage of the body’s mechanism of building and demolishing by preparing a special diet to achieve our goals, and in our case we are looking for muscle amplification, and thus we will create a thermal surplus for the body to build muscle with some fat that is difficult to avoid during the amplification period.

How are calories calculated?

Calorie requirements vary from person to person, depending on their age, height, weight and metabolic rate.

We have made a video that explains an accurate and easy way to calculate calories, you can access it from the following link: Calculating calories for bulking, slimming and weight loss .

The next step after calculating the calories you need to maintain your weight is to add 250-500 calories to achieve a caloric surplus for muscle gain.

It is best to start the first week with enough calories to maintain your weight, and continue to increase 100 calories each week until you reach the number that increases as those on the scale and your strength in exercises without gaining fat, not a requirement to reach +500 calories.


Macros, such as proteins. carbohydrates and fats, are the basic building blocks of energy in the body and give calories after being digested and analyzed by the body.

The energy value of the three nutrients is not the same:

  • Proteins: Contains 4 calories per gram.
  • Carbohydrates: Contains 4 calories per gram.
  • Fats: Contains 9 calories per gram.

The consumption of mega nutrients per day is broken down as follows:

  • Proteins: 1.8-2.2 grams per kilogram of net body weight (not counting fat mass).
  • Fats: 20%-30% of calories to maintain weight.
  • Carbohydrates: Fill the remaining calories after limiting calories from proteins and fats (total calories for bulking minus total calories from proteins and fats)

More details about the macronutrient breakdown are in the Calorie Counting section .


“Micros” means all vitamins and minerals, such as vitamin D, vitamin B12, iron and magnesium…

Many players believe that vitamins and minerals are not important for building muscle, while many vital reactions in the body require the presence of these elements such as the body's metabolism processes, without which energy cannot be extracted from food.

Although micro-nutrients do not have energy, they indirectly affect the body's handling of energy sources. With a deficiency of one of the elements, your muscular and even healthy development can be limited.

How do you get the micronutrients?

Fortunately, most minerals and vitamins can be obtained easily if you follow a balanced diet. by diversifying sources of proteins, carbohydrates, fats and adding a serving of vegetables with your meals.

Some vitamins are difficult to obtain easily such as vitamin A, vitamin B9 and B12. vitamin D. vitamin K. magnesium, calcium. iron. zinc and iodine.

That's why you may need vitamins and minerals in supplement form to meet your daily micronutrient needs.

How do you keep track of vitamins and minerals consumed in your diet?

You can use a meal tracking app. such as the Cronometer app, or a similar app.

The beauty of this application is that it calculates your daily need based on your body and activity rate. and then tells you the nutritional components that you lack.

Example of a 3000 calorie diet to gain weight.

Now we have come to the paragraph that everyone prefers. I know that you did not enter the article for the sake of calculation and a lot of boring information about nutrients. but believe me. this is the right way to convey the whole idea to you.

It is easy for me to set a diet for you like this and save a lot of time and effort and you will be happy with a ready-made program, but you will not get good results.

By knowing how to prepare the diet yourself, you will apply what you mentioned and design a program tailored to you.

The example I will give here is a 3000 calorie diet for a 20 year old, 70 kg, 1.8 m tall person who trains 5 times a week with resistance training and twice a week with cardio.

I think you get the idea now. you are not that person, even if his calorie need is the same as yours. his need for nutrients will not be the same, given the difference in age, weight, height and activity rate.

So his diet will not work for you, but do not worry you can get an idea about the division of his meals. types and quantities. to get an idea to prepare your own diet.

3000 calorie diet

Meal 1:

  • 80 grams of oats
  • 3 eggs
  • 20 gm peanut butter
  • cup of orange juice

Meal 2:

  • 200 grams of rice
  • 60 grams chicken breast
  • Vegetable salad with a tablespoon of olive oil

Meal 3 (pre-workout meal):

  • 300 grams macaroni
  • 60 grams chicken breast

Meal 4 (post-workout meal):

  • 400 grams boiled potatoes
  • 3 eggs

Meal 5:

  • 200 grams of rice
  • 60 grams chicken breast
  • Salad bowl with a tablespoon of olive oil

Snacks (eat them whenever you want):

  • 10 grams of almonds.
  • medium kiwi.
  • medium banana.

You can combine Meal 2 with Meal 5 if you cannot eat 5 meals a day. Otherwise, the weight of the food should be after cooking and not before to save time.

It is not necessary to take the meals in the same order, just make sure that you do not include sources of fat in the meal before exercise so as not to slow down the digestion process and exercise with a full stomach.

If you are unable to provide your food needs, you can use the appropriate nutritional supplements to fill the deficiency.

Adhering to a diet of 3000 calories and above is not easy but it is worth, just be flexible in your options and always try to improve your relationship with food.

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