3,000 calorie menu per day

General recommendations

The calorie content of the diet for actively training athletes, of course, is increased (especially during the period of increased muscle gain). So, the average daily caloric intake of male athletes (body weight – 70 kg) should be 3500-4500 Kcal, and for women (body weight – 60 kg) – 3000-4000 Kcal.

The daily ratio of BJU in the diet is approximately as follows:

18-20% – proteins;

31-32% – fats;

49-50% – carbohydrates.

When building muscle mass, the daily protein requirement is 2 grams per 1 kg of body weight. In this case, the ratio of proteins and carbohydrates in the diet should not go beyond 2: 1 (otherwise amino acids will be poorly absorbed by the body). The daily amount of fat should be within the 30% mark of the total diet, with at least 2/3 of the indicated amount being unsaturated fats.

Prolonged intense physical activity is the basis for drinking a large amount of water: from 2-2.5 liters of water per day or more.

The diet of athletes for every day

The athlete’s diet for the day must meet several basic requirements:

  • Replenish calories burned during exercise;
  • “Supply” the required amount of proteins, fats, carbohydrates and other nutrients to the body;
  • The nutrition structure should be selected depending on the training goals: a low-calorie (carbohydrate-free) diet is shown to athletes during the period of “drying” (fight against subcutaneous fat), a diet with a high protein content is recommended with an active set of muscle mass;
  • Nutrition for athletes every day should be fractional, frequent and regular. The recommended number of meals per day is 5-7 (with an interval of 2-3 hours).
  • Most of the daily amount of fat should be consumed in the morning (preferably before 12 noon).
  • Protein bars and cocktails (food products containing an increased amount of “pure” amino acids) are introduced into the diet.

Protein shakes

An oat protein shake is prepared as follows:

  1. You need to take about 20 grams of finely ground oatmeal.
  2. Add 200 ml of warm milk, ½ part of an apple, 10 grams of low-fat cottage cheese.
  3. If you wish, you can add some additional honey.
  4. The resulting mass is thoroughly mixed, whipped with a blender. This hearty and delicious protein shake is recommended for breakfast.

Such a drink is capable of provoking rapid weight gain during active physical activity.

Be sure to read: Glycemic Index Weight Loss Diet


This hunger-satisfying protein shake is made with the following foods:

  • 500 ml of milk;
  • 1 fresh banana;
  • 30 grams of nuts;
  • 3 tablespoons of honey;
  • 50 grams of cottage cheese.

The above ingredients are placed in a blender bowl. Beat them for two minutes. The protein shake is then poured into separate glasses. The drink is consumed twice a day.

Meals for gaining muscle mass – a menu of choice for girls and men

Anyone who decides to gain muscle mass, first of all, needs to determine the daily calorie requirement. To do this, use the online calculator or calculate your basal metabolism using the formula
Mifflin San Geora:

For example, let’s take a 25-year-old athlete with a height of 170 cm with an initial weight of 75 kg. His daily calorie requirement will be as follows: 10x75 + 6.25x170 – 5x25+5 = 1682 Kcal

This is the amount of calories required for the body to function. There are also coefficients for taking into account the level of physical activity:

  • Low activity or sedentary work – 1.2
  • Light activity (1-3 workouts per week) – 1,275
  • Average activity (3-5 workouts) – 1.55
  • Increased activity (5-7 workouts) – 1.725
  • Hard physical work or several workouts a day – 1.9

Suppose that our athlete or athlete trains 4 times a week, based on this, we multiply the daily need by the desired coefficient: 1682 x 1.55 = 2607 Kcal – This is the number of calories required to maintain your current weight.

Calculation of the amount of nutrients

Now the matter is small, add 15-20% to the resulting figure. How much percentage you add depends on the rate of weight gain:

  • if pretty fast – 15%,
  • if slowly and with difficulty – 20%.

In our version, this will be the average, therefore 2607 + 17% = 3050 Kcal. We have come to the calorie content required for an athlete to gain weight.

After calculating your calorie intake, it is important to determine which nutrients and in what quantity should be consumed. For high-quality weight gain, the nutritional proportions are as follows:

For this calculation, we take into account that from 1 gram of protein and carbohydrate we get 4 calories, and from 1 gram of fat 9 calories. For this example, we take the proportion 30/15/55 and get:

  • 3050 x 0.3 = 915 Kcal (from proteins)
  • 3050 x 0.15 = 458 Kcal (from fat)
  • 3050 x 0.55 = 1678 Kcal (from carbohydrates)

The last thing to do is to calculate the amount of nutrients in grams:

  • 915: 4 = 229 grams of protein
  • 458: 9 = 51 grams of fat
  • 1678: 4 = 419 grams of carbohydrates

As a result, we find that an athlete, in order to increase muscle mass, needs to consume 3050 Kcal, of which 229 grams of protein, 51 and 419 carbohydrates of fat.


In the early days, Jason’s weight increased and on the fifth day reached 68 kilograms (150 pounds), and then began to decline.

As a result, by the end of the experiment, Wittrock’s weight was 65.6 kg, the proportion was 5% fat, 95% muscle mass.

That is, within 21 days, the fat mass decreased by 0.2% – not a significant amount at all, which may even be a measurement error. Another thing is more important. The athlete overeating, the calorie content of his diet was 2 times more than usual, and at the same time he did not gain a single gram of body fat. Whittrock consumed …

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