Meals for 3000 calories per day menu. Nutrition for gaining muscle mass - menu to choose from for girls and men

You have decided to gain muscle volume, but you don’t know how to choose bodybuilding nutrition for gaining weight. In fact, everything is quite simple, although at first glance it may seem quite the opposite. At first, you will have to tinker with calculating calories, choosing foods and, possibly, sports supplements. However, you will have to do this if you really decide to gain weight.

How simple

To put it very briefly, you need to remember only 3 rules: 1) positive daily energy balance, due to excess carbohydrates; 2) slow carbohydrates in combination with protein 2 hours before training; 3) fast carbohydrates and whey protein after training in the first 20-30 minutes.

Of course, each point of the rules has its own characteristics and you need to know and understand them in order to correctly create a diet. For example, the calculation of a positive energy balance occurs individually using a special formula that can be found on the website. To do this, you will need to calculate the calorie content of the food you eat per day. In this case, we do not take into account the energy obtained from proteins. The amount of protein consumed is calculated separately, taking into account the fact that per 1 kg of personal weight there must be at least 1.5 g of protein. To begin with, make sure that you eat no more than 30 g of protein at one time, then gradually, as your weight increases, this number will increase.

Peculiarities

Meals should not be large, but frequent. Before training, a combination of, for example, poultry and rice is ideal for consumption. Protein-carbohydrate supplement and banana - after class. You should consume no more than 15% of your total calories from fatty foods. Fat is necessary for the secretion of testosterone, but its excess leads to the growth of body fat and entails a drop in the level of other hormones. Vitamin C destroys many free radicals that lead to muscle breakdown.

Plan

Here is an example of a 3000 calorie plan:

Morning meal:

1 whole egg and 3 whites;
2 pieces of cheese;
3 slices of bread;
250 g orange juice.

Second:

180 g veal or beef;
small bun;
a plate of vegetable salad with a spoon of vegetable oil;
apple.

Third (a couple of hours before training):

230 g chicken breasts;
440 g boiled rice;
2 buns.

Fourth (20-30 minutes after training):

a portion of a sports shake, a banana and 2 glasses of orange juice.

Fifth:

250 g boiled fish;
a plate of vegetable salad;
400 g potatoes.

It is especially important for athletes to eat properly and have enough calories. In order for athletes to eat 3,000 calories a day, the menu must be prepared with special diligence and special care.

Let's see what a 3,000 calorie per day menu might look like. How to properly structure your diet so that this diet works in the right direction for many days?

To begin with, it is important to understand what the basic principles of any nutrition plan are.

What is BJU?

There is such a thing as BZHU (proteins, fats, carbohydrates) and calorie content. We should focus on them when creating a diet.

1. 1. Calorie content. It depends numerically on goals and weight, as well as lifestyle and metabolic rate. For example, for a person weighing 100 kg, but leading a predominantly sedentary lifestyle, this is one value, but for a person who consistently trains 3-4 times a week gym- completely different. The difference in nutrition between these two people can be up to 500 kcal/day, which is a very impressive figure. There are special calculators that allow you to calculate the optimal calorie intake depending on your lifestyle.
2. 2. Proteins. Protein is the main building material for our body. It is thanks to him that we get the opportunity to build new muscles. It is important to understand that there should not be too much protein in an athlete’s diet and there should not be too little. The optimal dosage for an athlete gaining weight is from 2.5 to 3.5 grams per kilogram of weight. For an athlete who is cutting (losing weight), from 2 to 2.5 grams per kilogram of body.
3. 3. Carbohydrates. Carbohydrates are the main fuel that the body, unlike fats, tries not to accumulate, but to immediately use. But at the same time, in case of an excess of these nutrients they may be deposited on the sides. It is believed that the optimal dosage for an athlete gaining weight is from 3 to 6 grams per kilogram of weight. For athletes who are cutting, from 2.5 to 3.5 grams per kilogram of weight.
4. 4. Fats. Fats are our body's reserve reserves. They must be in the diet, because if they are deficient, problems with vision and endocrine system. But there should be few of them. The optimal dosage will be considered no more than one gram per day.

Meal plan

So, above we described the basic principles of calculating BJU and calorie content to create a balanced nutrition plan for a training athlete.

Now about how to create a menu for 3000 calories a day.

1. 1. We start by calculating the minimum package of BZHU. Let’s take an athlete weighing 120 kg as a guide (the calorie content is calculated for approximately such an athlete). This means that he will need at least 240 grams of protein per day, 360 grams of carbohydrates per day, and no more than 120 grams of fat per day. These indicators should be obtained from the total calculation nutritional value all foods eaten during the day.
2. 2. We start with scheduling meals. For breakfast, porridge, for example, oatmeal with water. Per 100 grams of this product there will be about 3 grams of protein, 15 grams of carbohydrates, 1.7 grams of fat. If a person eats 300 grams of such porridge, it means that for the first meal he receives about 45 grams of carbohydrates, 9 grams of proteins and 5 grams of fats. If you eat porridge with a banana, this will add 24 grams of carbohydrates and 2 grams of proteins. That is, in total at breakfast there are about 60 grams of carbohydrates, 5 grams of fats and 11 grams of proteins. Then a snack in the form of 200 grams of low-fat cottage cheese, that is, about 30 grams of protein. And so on. The algorithm is simple - the main thing is not to miscalculate!
3. 3. It is important to keep within the calorie limits of 3000 kcal, proteins 240 g, carbohydrates 360 g, fats - no more than 120 g. If somewhere in the diet there is a shortage or excess of nutrients, then this must be corrected. Balance is the key word in this matter!

That's the whole fairly simple algorithm for creating a balanced nutrition plan for athletes and, in general, for all people leading an active lifestyle. Look after yourself and don't stop there!

A muscular, inflated body cannot be obtained without a set muscle mass. You can build muscle if you choose the right one, correct menu. Training will not be important if there is no special material to work with.

For beginners you need to prepare daily menu, coinciding with the goals set. By building and creating an optimal diet, you can achieve quick results.

What a diet plan should include and what you need to gain weight will be discussed below in the article.

Basic diet rules for gaining muscle mass

During intense training, physical activity a significant amount of energy is consumed. Costs are covered with food. By limiting the diet, a person will not receive enough substances necessary.

The weight gain diet is based on one point: You need to get more calories from food than you expend. Only by following this rule can you really achieve positive results.

You should also take into account the following several equally important menu rules for weight gain:

• . You need to eat 5-6 times a day. Portions are small. When eating a significant amount of food at one time, the body will not be able to cope with the digestion of all useful substances. Some vitamins and minerals will be lost, and the muscles will not receive the required amount of energy on time. The rest of the nutrients will be stored in fat deposits.
• There are high-calorie foods. You should eat frequently, high-calorie foods - 70% of the daily diet. If you eat low-calorie foods, your body will not have enough energy. You will have to increase the number of meals, and the digestive organs will be overloaded.
• Limit the consumption of fast carbohydrates and fats. Consumption of such foods leads to an increase in body fat. – these are flour products, sweets, baked goods, candies. The calorie content of the food is high and is absorbed instantly. The body does not have time to quickly waste the energy received. Animals are needed by humans in limited quantities. Lard and sausages consumed in excess contribute to an increase in fat deposits.
• Consume 2.5-3 liters of water per day. Rapid weight gain is stressful for the body. Accelerated exchange substances, increased metabolism require large amounts of fluid. Lack of water will cause disruption of the digestive tract and worsen overall health. Also, with dehydration, muscles will stop growing.
• Receive 70% of calories before 16:00. Afterwards, eat proteins - cottage cheese, eggs, fish. Fast carbohydrates and fats are eaten before 12:00 and are acceptable before training.
• . Professional athletes eat 2 hours before exercise and 1 hour after. You should eat as well. Constant training and an enhanced diet will accelerate the process of muscle growth.
• Compliance with the principle of the “food pyramid”: 60% - carbohydrates, proteins - 30%, fats - 10%. Most of the carbohydrates consumed are cereals, potatoes, and fruits. can be supplemented from sports nutrition containing the required quantities. Fats – vegetable, animal – in minimal quantities.

Daily value of calories, proteins, fats and carbohydrates

Muscle growth will occur with regular training and sufficient energy. Sports supplements will not provide the optimal amount of calories. To restore the body's strength and increase muscle mass, you need to consume a significant amount of proteins, fats, and carbohydrates.

For example, for a guy weighing 70 kg: 70 x 35 = 2450 kcal. The data is based on a thin man with a fast metabolism. By adding 10-20% to the resulting value, you get the caloric intake for weight gain: 2450 x 1.2 = 2940 kcal.

By consuming 2940 kcal per day, the expended energy will be restored, and muscles will gradually increase.

For men

For women

• With intense training, the body requires more protein. Insufficient protein will affect the condition of the skin, hair, and nails. The minimum daily intake is 1.5 grams per 1 kg of weight:
  • 50 kg – 75 g.
  • 55 kg – 83 g.
  • 60 kg – 90 g.
• The maximum daily fat intake is proportional to the girl’s age:
  • up to 27 years – 118 g.
  • 28-39 years old – 110 g.
  • category 40+ – 70 g.
• The majority of carbohydrates for muscle building should be slow carbohydrates at a rate of 400 grams per day.

The Best Foods for Gaining Muscle

An increase in muscle mass is associated with the frequency of meals, caloric content and quality of foods consumed. You cannot save money; an unbalanced diet will have a detrimental effect on the condition of the body as a whole.

• 
  rich in iron, keratin, protein. Ideal – 200 grams per day, 2 times 100 g.
• Chicken fillet, . 300 grams contain 69 g of protein, i.e. half daily norm. Use 2-3 times a day in portions.
• Salmon contains protein, . Helps restore strength after training, reduces muscle inflammation, helps monitor testosterone levels.
• Eggs. When gaining weight, they are second only to a protein shake. Protein is instantly absorbed, breaking down into amino acids. To create a balance between proteins and fats, you need to remove 4 yolks from 6 eggs. This omelet will give the body up to 30 grams of protein.
• Nuts. Mono fats improve heart performance internal organs, ligaments. You need to eat about 55-60 grams of various nuts per day:
  • almond;
  • walnuts;
  • peanut;
  • hazelnut;
  • cashew nuts.
• Milk has an analgesic effect, prevents the breakdown of muscle fibers. A 3% product will do. 500 ml contains 16-18 grams of protein.
• Cottage cheese- An ideal addition to a weight gain diet. Contains casein - a long-lasting protein, rich in calcium, necessary for joints during intense training. You need to keep an eye on 9% cottage cheese. Can be used in a protein shake.
• Sprouted wheat will increase strength, increase endurance, reduce stress nervous system. It contains:
  • potassium;
  • calcium;
  • zinc;
  • iron;
  • B vitamins;
  • amino acids.
• Rice. You need to choose brown rice. It is absorbed slowly, providing enough energy for sports. Also contains an amino acid that increases growth hormone levels by 4 times. Before cooking, soak in hot water for 60-120 minutes.
• Fruits quickly restore muscle fibers and have a high energy reserve. The fruits are also rich in vitamins and increase immune system. It is advisable to drink half a liter of juice 60 minutes before training.
• Bread. Whole grain bread contains amino acids necessary for muscle growth. White pastries can be eaten after a workout to replenish your reserves.
• Garlic reduces muscle fiber tears and helps testosterone production.

Weekly menu for gaining muscle mass

Nutrition for muscle growth must be complete, high-quality, fractional. The diet consists of 3 main meals and 2 snacks.

Features of the menu for weight gain:

• Calorie content– 3000 kcal.
• Water– 3 liters/day.
• Avoid sweets.

An approximate menu option is presented in the table:

Optimal time to eat

Nutrition– an important component when gaining muscle mass. Complete assimilation of the received elements will only occur if you adhere to the daily routine, rest, and training.

Before training starts

You should not eat food immediately before training. Optimal time – two hours before the start of classes.

You need to choose foods rich in complex carbohydrates. They will give you strength and energy for the upcoming workout. It is recommended to eat a plate of porridge, pasta, and potatoes. Supplement your meal with fruits, meat, and nuts. It is advisable to drink a cocktail containing proteins and carbohydrates 30 minutes before.

After completing training

Avoiding eating after training is prohibited. This is the ideal moment to fully absorb all the elements necessary to build muscles.

45 minutes after the end of the lesson, you need to eat a few bananas and drink a portion of gainer. The main thing is to replenish lost energy and restore strength. Include foods containing proteins and slow carbohydrates in your diet.

Meal frequency

It is necessary to eat with breaks not exceeding three hours. Eat fully five to six times. Important point– number of meals, recommended meal times.

The ideal schedule for gaining muscle is presented below:

• Breakfast – 7:00.
• First snack – 11:00.
• Dinner – 14:00.
• Afternoon snack – 17:00.
• Dinner – 20:00.
• Meal before bed – 23:00.

The serving size depends on the characteristics of the body, but the daily calorie content is no less 1500 kcal for girls, 2500 kcal for boys.

By building your optimal nutrition schedule, you can achieve great results. By following this diet for 90 days, you will develop a reflexive desire to eat by a certain time.

Water and its role

– an important component when gaining weight. Liquid occupies 65% of the total volume of biologically significant substances. To maintain the balance of H 2 O in the bodybuilder’s body, you need to consume as much as is lost during the day.

For girls - 2 liters, for guys - 2-2.5 liters.

Drink mineral water without gas, cleaned, boiled pipeline.

Water comes in:

• Directly when consumed with liquid — 60%.
• With food (soup, borscht, porridge) — 30%.
• During the digestion process — 10%.

Functions of water

The main functions of water during sports activities:

The required volume of liquid is calculated using the formula: body weight multiplied by 30. With a weight of 70 kg, you need to consume 70x30 = 2100, i.e. 2.1 liters of water per day.

Rules for water consumption:

• Drink 400 ml of liquid 90-120 minutes before training, 200 ml 30 minutes before training. Increase the volume to 800/400 ml in the hot season.
• During exercise, consume 250 ml of liquid every 15 minutes. Per hour of training - up to 1 liter for men, 600 ml - for women. For professional bodybuilders, increase the volume to two liters of water.
• After exercise, you also need to replenish the lost volume of H2O - drink 400-700 ml over two hours.

Protein foods are essential for gaining muscle mass.

The best options are recognized:

List of carbohydrate products

Carbohydrate foods should account for more than half of all food consumed. You need to use slow carbohydrates in food, and try to eliminate fast ones as much as possible.

You can get it from:

• Mushrooms.
• Cereals.
• Durum pasta.
• Legumes: beans, chickpeas, peas.
• Brown rice
• Potato.
• Vegetables.
• Bread.
• Greenery.
• Garlic.
• Fruits, excluding grapes, pears.

It is better to eat the above foods in the first half of the day, 1.5 hours before training. Some carbohydrates can be replaced with a cocktail immediately after training.

List of foods containing fats:

• Almond.
• Cashew nuts.
• Walnut.
• Brazilian nut.
• Hazelnut.
• Mackerel.
• Applesauce pastille.
• Sardines.
• Anchovy.
• Salmon.
• Red meat.
• Ghee, butter.
• Sour cream.
• Cream.
• Salo.
• Crackers, homemade chips.
• Sausage, balyk.

Nutritional features for gaining lean muscle mass

There are several types of cutting diets:

• No carbohydrates– comes down to limiting the intake of any carbohydrates. It is allowed to eat meat, fish, eggs, green vegetables, fermented milk dishes, and purified water.
• Zone diet Suitable for bodybuilders who train intensively while cutting. The diet is divided into protein, fat, carbohydrate meals alternately and several snacks.
• Paleo diet. The menu includes only natural, unprocessed foods: vegetables, fruits, berries, nuts. Milk, cereals, and sugar are excluded.
• Fractional meals. You need to eat every 2 hours, up to 10 small meals per day. Follow the diet for 5 days, rest for 10 days, eating the same ingredients 5 times a day. This diet option for gaining lean mass is considered the most effective.
• Special storage mechanism in case of pregnancy and childbirth, excess carbohydrates will lead to the appearance of fat folds;
• Advantage female body - stored fat proper diet in combination with training, it will easily pass into the muscles;
• The muscle corset is more developed in the lower part. Although changes during drying will be more visible in the area of ​​the arms, face, waist, and chest. Lastly, relief will appear on the legs and hips.

Features of a diet for drying in men

Nutritional features for gaining lean muscle mass for men:

Peculiarities male body determines testosterone, a hormone:

• Accelerates muscle growth.
• Affects protein synthesis.
• Affects the distribution of fat deposits.
• Slows down aging.

About 10 milligrams of the hormone are produced per day. You can increase its volume only with proper nutrition, a selected diet, and proper exercise. Usage hormonal drugs will increase endurance, increase muscle mass, but can lead to dysfunction of the male reproductive organ.

Conclusion

Taking into account the daily routine, frequency of food intake, its calorie content, the ratio of fats, proteins, carbohydrates, you can achieve speed dial muscle mass.

• Have a good appetite– eat a lot, pay attention to the foods you consume. The main thing is to eat more than you spend. Consider the number of calories spent on metabolism and intellectual activity.
• Eat quality food, don't skimp. We must not forget about health while chasing the ideal body.
• Training is only part of success.
• Select only proven exercises, use the services of a trainer. Suitable: bench press, deadlift, arm curls. The break between approaches is 2 minutes.
• You shouldn't always stay in one weight category. We must always strive for new heights and better results.
• Constantly rest. By overloading your muscles, you can slow down the process of muscle gain. The body requires rest, a full night's sleep, and daytime relaxation.

When starting a diet to gain weight, you need to be prepared for fruitful, productive work, learn to eat properly during PP and follow all the rules and advice.

A diet with increased calorie content is recommended for depleted and weakened patients.

SET OF PRODUCTS FOR THE DAY

Black bread 500 g.

Potatoes 450 g.

Vegetables (except potatoes).

Buckwheat, oatmeal, pearl barley 70 g.

Low-fat boiled sausage 60 g.

Eggs 1 piece.

Low-fat cottage cheese 200 g.

Russian cheese 50 g.

Milk 400 g.

Kefir 400 g.

Sour cream 30 g.

Butter 25 g.

Tomato sauce 10 g.

Apples 400 g.

Xylitol 20 g.

Sugar 20 g.

Tomato juice 200 g.

Apple juice 100 g.

Meat broth 300 g.

SAMPLE MENU FOR A WEEK MONDAY

First breakfast: 200 g tomatoes, buckwheat porridge, tea with sugar, Russian cheese.

varieties, milk.

Afternoon snack: apples.

Dinner: omelet stuffed with meat, green peas, low-fat cottage cheese, kefir, tea with xylitol.

At night: kefir.

First breakfast: grated carrots, curd soufflé

low-fat cottage cheese, low-fat boiled sausage, tea with sugar.

Second breakfast: oatmeal, milk.

Lunch: Ukrainian borscht with sour cream, boiled fish with sour cream sauce, fried potatoes or potato cutlets, apple juice.

Afternoon snack: apples.

Dinner: vegetable stew with meat, tea with xylitol, cottage cheese

low fat, kefir.

At night: kefir.

First breakfast: fresh cabbage salad, oatmeal porridge, tea with sugar.

Second breakfast: mashed potatoes, boiled low-fat sausage

varieties.

Lunch: cabbage soup in meat broth, boiled meat, green peas, apple juice.

Afternoon snack: apples, berries, oranges.

Dinner: salad of fresh cucumbers and tomatoes with vegetable oil, meatballs, tea with xylitol.

At night: kefir.

First breakfast: raw vegetable salad with vegetable oil, white omelette, tea with sugar, Russian cheese.

Lunch: pickle in meat broth with sour cream, boiled beef stroganoff, low-fat cottage cheese, apple juice.

Afternoon snack: apples or berries.

Dinner: cottage cheese pudding, cabbage cutlets, tea with xylitol, kefir.

At night: yogurt.

First breakfast: tomatoes, buckwheat porridge, tea with sugar, Dutch cheese.

Second breakfast: mashed potatoes, boiled low-fat sausage

varieties, milk.

Lunch: pea soup with meat or cold soup, boiled sausages, stewed cabbage, tomato juice.

Dinner: omelet, green peas, low-fat cottage cheese, kefir, tea with xylitol.

At night: kefir.

First breakfast: vinaigrette, low-fat cottage cheese with sour cream, tea with sugar.

Second breakfast: crumbly buckwheat porridge, milk, apples.

Lunch: vegetable soup, rump steak with mashed potatoes and green peas, apple juice.

Afternoon snack: apples or berries.

Dinner: salad of fresh cucumbers and tomatoes, steamed meat dumplings, low-fat boiled sausage, kefir, tea with xylitol.

SUNDAY

First breakfast: salad of fresh cucumbers and tomatoes or carrots and beets, low-fat cottage cheese, tea with sugar, Dutch cheese.

Second breakfast: crumbly buckwheat porridge, boiled sausage

low-fat varieties, milk.

Lunch: pearl barley soup, steamed fish cutlets,

mashed potatoes with cucumber, tomato juice.

Afternoon snack: apples or oranges.

Dinner: salad sauerkraut with beets, white omelette, low-fat cottage cheese with sour cream, tea with xylitol.

At night: kefir.

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