Bulge Diet: 3,000 calories

Eating 3000 calories a day and gaining weight can be achieved if you consume more calories than you burn. For some people, such as those who engage in bodybuilding, they need a large number of calories to gain weight and build muscle.

In this article that we have in hand, I will present to you a diet to gain weight and increase muscle mass, but before starting I will give you a simple definition of calories and energy balance in the body so follow with me …

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What are calories? 

A calorie is a unit of energy. Calories are usually used to measure the energy content of foods and beverages. To gain weight, you need to eat more calories than your body burns each day.Related articles

Understanding calories and energy balance

3,000-calorie bulking diet
Diet for Gainer: Understanding Calories and Energy Balance

Calculating calories is not always necessary, but total calories still play a major role in weight control and health. If you eat more calories than you burn, you will store them as body fat. 

If you consume fewer calories than you burn during the day, you will lose weight. If you want to lose weight, you must create a calorie deficit. On the other hand, if you are trying to gain weight and gain muscle mass, you need to eat more food than your body burns. 

Understanding muscular hypertrophy

Muscle amplification: It  is a period that a bodybuilder goes through, during which he aims to  gain weight , or rather, increase muscle mass, this increase is made of muscles and fat. 

The real goal is to increase muscle mass, but it is difficult to amplify the muscles without gaining an amount of fat, which is then discarded during the period of  muscle cutting .

What are macronutrients

The three nutrients we mean by we mean carbohydrates, fats and protein. If you want to plan an bulking diet, you will need to include these nutrients in your program. Here are some common foods that contain these macronutrients: 


 It contains 4 calories per gram. The main sources of protein include meat, fish, dairy products, eggs, and legumes. 


 It contains 4 calories per gram. It includes all starchy foods like bread, pasta, potatoes, and oats. It also includes fruits, legumes, juices, sugar and some dairy products. 


 It contains 9 calories per gram and the main sources of fat include nuts, seeds, oils, butter, cheese, oily fish and fatty meats. How much macronutrient you need in a bulking diet depends on your lifestyle and the nature of your goals, as well as your personal preferences. 

What are micronutrients

Micronutrients, vitamins, minerals and fiber, are important for healthy eating and you need them in small doses. These little nutrients are very important to you if you want to prepare a bulking diet. These micronutrients include: 


Calcium: Calcium does more than just bone health. Rather, it regulates the heartbeat, aids in muscle function, and regulates blood pressure and cholesterol levels. Calcium is found in the bones and makes up 2% of your total body weight, so you need it in a high dose. 

Potassium : This mineral is important for controlling blood pressure, fluid balance, and muscle and nerve function.

Sodium: This is a very important mineral in our bodies because it plays an important role in maintaining fluid balance. It is necessary for muscle contraction and nerve transmission. Sodium deficiency is uncommon, as today’s processed foods contain a lot of sodium. If there is a lack of sodium, severe vomiting may suffice. 

Magnesium : This important mineral helps regulate calcium, potassium, and sodium and is also essential for cellular health. It plays an important role in more than 600 cellular processes, including energy production, nervous system function and muscle contraction ( 1 ).

Iron: It is mainly known to carry oxygen in the blood. Iron also has many other benefits as it helps prevent anemia as it helps in the body’s metabolic enzyme processes, digesting proteins and absorbing nutrients from food. 

Zinc : plays a role in more than a hundred enzymatic reactions in the body to divide cells, it also works as an antioxidant and slows down aging. Zinc deficiency can cause digestive problems, hormonal and nervous imbalances, and immune dysfunction. 


Vitamins A to K as well as the B vitamins play important roles in every organ and cell in your body. All vitamins and minerals are essential nutrients in a healthy eating diet, which means you must have them if you are planning on putting on a bulking diet. 

To you: the essential nutrients that the body needs in the day

The daily requirement for micro-nutrients varies from person to person. If you eat a true diet that includes plants and animals, you must get all the micro-nutrients your body needs without taking any nutritional supplement.

Well now that we know the basics of nutrition let’s move on to planning the best 3000-calorie bulking diet.

Suppose that this nutritional program is suitable for a 20-year-old person, weighing 70 kilograms and 1.8 meters in length, and he trains 5 times a week with resistance exercises and twice a week cardio exercises. 

I think that the idea has reached you now, you are not this person mentioned above, even if his need for calories is similar to your needs, his need for nutrients will not be the same as well, due to the difference in age, weight, height and rate of daily activity. 

Therefore his diet will not work for you, but do not worry you can get an idea about the division of meals, types and quantities of him, the important thing is to take the idea to prepare your diet yourself. 

Bulge Diet: 3,000 calories

3,000-calorie bulking diet
Bulge Diet: 3,000 calories

The first meal:

  • 150 grams of oats
  • 3 eggs
  • 40 g peanut butter 
  • A banana of medium size 60 gr 

The second meal: 

  • 250 grams of rice
  • 150g chicken breast 
  • Green salad with a spoonful of olive oil 

The third meal ( pre-workout meal ): 

  • 200 g spaghetti
  • 60 g tuna 

The fourth meal ( post-workout meal ): 

  • 300 g boiled potatoes
  • 150 gr chicken breast 

The fifth meal: (before bed)

  • 150 g milk yogurt
  • 60 g almonds

Snack meals (eat it whenever you want):

  • 10 grams of walnuts 
  • Medium kiwi 
  • A medium apple or banana 

If you can not eat five meals a day, he can combine two meals together, for example, combine the fourth and fifth meals together. It is not necessary to eat meals in order, but be careful not to eat foods high in fat before exercise, as this will slow your digestion.

In the event that you cannot meet your daily calorie needs, you can take in a supplement.


The number of calories you need per day depends on whether you want to maintain, lose or gain weight, as well as various other factors such as your gender, age, height, current weight, activity levels and your metabolic health.

Before developing any bulking diet, always remember that if you want to gain weight and gain muscle mass, you must eat more calories than your body needs.

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