CalcYourFit
Fitness & Health Hub
Moderate16 weeksMuscle Gain

Muscle Building Plan – 3000 Cal

A high-calorie, high-protein bulking plan engineered for serious muscle growth. 3000 calories split across 5–6 meals provides a steady anabolic environment and fuels hard training sessions.

Daily Nutrition Targets

3000kcal
Calories
200g
Protein
350g
Carbohydrates
80g
Fat

Weekly Meal Plan

Day 1 — Day 1 – Monday (Training Day)3103 kcal
Breakfast7:00 AM · 706 cal
  • Whole eggs (3 large)234 cal | 18g P
  • Egg whites (3 whites)51 cal | 11g P
  • Oatmeal (1 cup dry)300 cal | 10g P
  • Banana (1 large)121 cal | 1g P
Mid-Morning Snack10:00 AM · 422 cal
  • Greek yogurt (1.5 cups)207 cal | 27g P
  • Mixed nuts (1 oz)173 cal | 5g P
  • Blueberries (1/2 cup)42 cal | 1g P
Lunch1:00 PM · 743 cal
  • Chicken breast (8 oz)247 cal | 47g P
  • Brown rice (1.5 cups cooked)327 cal | 7g P
  • Mixed vegetables (1 cup)50 cal | 3g P
  • Olive oil (for cooking) (1 tbsp)119 cal | 0g P
Pre-Workout4:30 PM · 374 cal
  • Banana (1 large)121 cal | 1g P
  • Rice cakes with peanut butter (3 cakes + 1.5 tbsp PB)253 cal | 7g P
Post-Workout / Dinner7:30 PM · 858 cal
  • Whey protein shake (2 scoops in water)240 cal | 48g P
  • Salmon fillet (6 oz)280 cal | 38g P
  • White rice (1.5 cups cooked)307 cal | 6g P
  • Steamed broccoli (1 cup)31 cal | 3g P
Training day — prioritize carbs around workout. Whey shake immediately post-training.
Day 2 — Day 2 – Tuesday (Rest Day)2412 kcal
Breakfast7:30 AM · 514 cal
  • Whole eggs (3 large)234 cal | 18g P
  • Whole wheat toast (2 slices)160 cal | 6g P
  • Avocado (1/2)120 cal | 1g P
Mid-Morning Snack10:30 AM · 255 cal
  • Cottage cheese (1 cup)160 cal | 28g P
  • Apple (1 medium)95 cal | 0g P
Lunch1:00 PM · 538 cal
  • Lean ground beef patty (7 oz (90/10))307 cal | 42g P
  • Sweet potato (8 oz)206 cal | 4g P
  • Mixed salad (2 cups)25 cal | 2g P
Afternoon Snack4:00 PM · 436 cal
  • Peanut butter & banana wrap (1 whole wheat wrap + 2 tbsp PB + 1 banana)436 cal | 13g P
Dinner7:00 PM · 669 cal
  • Chicken breast (8 oz)247 cal | 47g P
  • Pasta (whole wheat) (2 cups cooked)352 cal | 14g P
  • Tomato sauce (1/2 cup)70 cal | 2g P
Rest days are slightly lower calorie. Add a small evening snack (casein shake) to hit full targets.
Day 3 — Day 3 – Wednesday (Training Day)2730 kcal
Breakfast7:00 AM · 632 cal
  • Protein pancakes (3 large (oat + egg + protein))420 cal | 32g P
  • Maple syrup (light) (2 tbsp)100 cal | 0g P
  • Orange juice (1 cup)112 cal | 2g P
Mid-Morning Snack10:00 AM · 546 cal
  • Mixed nuts (2 oz)346 cal | 10g P
  • Protein bar (1 bar (~200 cal))200 cal | 20g P
Lunch12:30 PM · 569 cal
  • Tuna steak (7 oz)231 cal | 49g P
  • White rice (1.5 cups cooked)307 cal | 6g P
  • Green beans (1 cup)31 cal | 2g P
Pre-Workout4:30 PM · 268 cal
  • White rice with honey (1 cup cooked + 1 tbsp honey)268 cal | 4g P
Post-Workout / Dinner7:30 PM · 715 cal
  • Whey protein shake (2 scoops)240 cal | 48g P
  • Chicken breast (8 oz)247 cal | 47g P
  • Baked potato (8 oz)188 cal | 5g P
  • Sour cream (light) (2 tbsp)40 cal | 1g P
Days 1–3 repeat with protein source rotation. Aim for 3,000+ calories on all training days.

Eat Freely

  • • Chicken breast, beef (90/10), salmon, tuna, eggs, egg whites
  • • Whole milk, full-fat Greek yogurt, cottage cheese
  • • Oats, rice (white and brown), pasta, sweet potatoes, bread
  • • Bananas, apples, berries, oranges
  • • Broccoli, spinach, peppers, all vegetables
  • • Olive oil, avocado, whole eggs, cheese (in moderation)
  • • Almonds, peanut butter, mixed nuts
  • • Protein powder (whey, casein)

Limit

  • • Excessive junk food or fried foods (keep calories clean)
  • • Alcohol (suppresses muscle protein synthesis)
  • • High-fiber foods immediately pre-workout (slows digestion)

Avoid

  • • Excessive simple sugars outside of workout windows
  • • Processed trans fats
  • • Smoking and excessive alcohol