This 3000 calorie meal guideline is complete with two days of meals, formulated to help you increase your muscle size!  


I have put together a healthy array of foods that will not only help you gain muscle, but also keep you energized throughout the day. Along with the foods listed, you will also need to have an active lifestyle where you are weight training a few times a week. The macronutrient ratios used to create this meal guideline are for a very active individual and are listed below:

Carbs: 55-65% / 1650-1950 calories / 413-488 grams

Protein: 20-35% / 600-1050 calories / 150-263 grams

Fat: 25-35% / 750-1050 calories / 83-117 grams



Remember to try your best to adhere to this meal guideline. However, since it is a meal guideline and not a meal plan, you have the freedom to omit any foods you do not like and add ones that would work better for you and your goals. Just remember to keep track of your calories so you stay within your macronutrient ranges.

3000 Calorie Meal Guideline


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