%PDF-1.5 6 0 obj 0000007664 00000 n 0000010415 00000 n 0000003292 00000 n �M�={P�1"[Y�n�Gڷܙ�HY��h�MY"g8Ùo~Ⱦ�>? <> 0000003516 00000 n Theoretically, you could eat your 2,800 calories over six small meals, three average-size ones, or one to two large meals and get equally impressive results. 02 Jul, 2020. 0000036282 00000 n 16 0 obj SARMs Stack Guide: The Best Bulking & Cutting Stacks in 2020! )=��5D!�E,�(��wL]L)��gj��P{��PXB� {�~���W ~�T���#�F ��1pǥ=�2��6d�oc�97���}��� ,f†���7�!%#��A4�]Lr�jE�qO��\�V]/���$HS:���z�)�!zFq��O4�Vu�m��0�����W(�lA�cH5�#@���|�b]������R*����;�W�U0��&&���ЄL;�0!��?X�%�B! 0000006957 00000 n Yes, the calories you need to consume for this plan are very high, but by packing the meals with lean protein, complex carbohydrates, and essential fats, you can achieve your muscle gaining goals. 0000009024 00000 n 0000092932 00000 n 0000006643 00000 n In his case, he would take the 2500 calorie meal plan and increase some of the foods across one or two meals, or choose a 3,000 plan and reduce some foods. 0000001743 00000 n 15 0 obj <> 0000011953 00000 n 0000007232 00000 n 1 0 obj %PDF-1.4 %���� If you want to bulk up, lose fat, and stay healthy, you’re going to need a meal plan the help you achieve the results that you want. H�\��j�0��~ endobj �B� $M���Vs�hYMXN�ƻ���O�r^A�x�$_���:�� Gain 10kg weight with in a month gain 10kg weight with in a month 3000 calories sample ectomorph t 21 day fix meal plan f 2 500 800 . <> If you’re having a hard time gaining muscle, take a look at my mass gaining post: 5,000 Calorie Meal Plan for Mass Gains with Macros by Body Type. endobj endobj 0000003639 00000 n endobj 0000006266 00000 n <> 0000009722 00000 n <> 0000022278 00000 n In his case, he would take the 2500 calorie meal plan and increase some of the foods across one or two meals, or choose a 3,000 plan and reduce some foods. The plan is a full seven day menu. � ������d�� 0000036570 00000 n 0000002341 00000 n endobj <> THE BULKING PLAN HOME OF GAINS MEAL PLANNER PICK ANY ONE PICK ANY ONE 1 4 LOADED OMLETTE PEANUT BUTTER, AVO & CHOC SMOOTHIE SCRAMBLED EGGS & CHERRY TOMS MILLIONAIRE SHORTBREAD PORRIDGE 3 eggs, 4 pieces wafer ham, handful mushrooms, handful spinach, 2 wholemeal toast 300 … 24 Apr, 2020. 0000005446 00000 n 3,000 Calorie Menu Plan (7 Day) Homepage The following menu plan is designed for a 3,000 calorie diet. q����Pk���(B��݇�( 0000230483 00000 n Click here for a great 3-week diet plan. 4 0 obj 5 0 obj 0000032009 00000 n Below you will find a balanced 4000 calorie meal plan. endobj The plan is a full two day menu divided into menu A and B complete with cooking insturctions. %���� 0000042313 00000 n The following meal plan is based on 35% protein, 45% carbohydrates and 25% fat. endobj <>/F 4/A<>>> 18 0 obj <>/F 4/A<>>> <> 9 0 obj 9�e{��V:��'=��'E��Ɩ?KJ��T{7A�����6�8ܢA���y���:3�W���mP 7�8a_�nPE�m�S�au���*y���WX}U������'H�,�bG�����%lS[�wӼ����s@Ȗ�Vc�ch ��_Q)��3�R�����Ov��wU�=��4���,L�E�-L�Nxǜ��ZX3����s%\1��O���ٛ�7g��f��f��f��f��f==��%�{�\�. Day One Breakfast Mid Afternoon Meal Huevos Rancheros 1 med. <> sample meal plan - 3000 calories before bed protein carbohydrates fat calories 1/2 cup chopped tomato 1 4 0 16 1/2 cup low fat cottage cheese 14 3 1 81 total 15 7 1 97 post-workout protein carbohydrates fat calories protein shake 50 8 4 260 1 small apple 0 20 0 77 total 50 28 4 337 0000022437 00000 n 0000009697 00000 n 3000 Calorie Meal Plan To Gain Weight Pdf. endobj You may need to adjust some of your meal choices to attain the calculated calorie intake. The 3,000 calorie meal plan is a bulking diet that I put together, specifically made for people who have a low budget. Breakfast Protein: 3 eggs, 210 calories Carb: 1 P28 bagel, 260 calories Fruit: 1 banana, 180 calories. 13 0 obj Here’s what 5 days on a 3,000-calorie diet may look like. 0000049739 00000 n �*� L�N[����6��.po�D`�� SY68�4��9�1�J`0�!��v��8�r��He6! }�4�¼ I������ݐ�h��he&�N��F�iM��8�Գ�� c�@��HU�o�w��j]a^`�W���s#T�_jV/�T����x�~P���%s��p����J�f�(��=�g��e խ���^T-�CR���ı�s>�"���~� �������;I(`�w��m�{1+�C]�R!_�,�Dv���y 5]n1֩�X�!���{;���;���?�c��$5��6߃�U �^��~}��g8��itlt_�y�I%z��+���m���K: z'sUK*��4-���=� �s$�2ɭZ�$�9�\���o�& $�T\����LM��y޹4_��}�-���Z&�jx}� V!Hg�� �Q��6��##w\��6������K�&A,�O 8��>a]�Syܐs���e���C@��`z��H�s@/n�l�:��<9$r1��63���2�� h���~��mǽ7M�;��l�����+�jK��@7�S�3r��$�մ�}X�>w/'k R�_�O��W ̸�[ U���. 3,000 Calorie Menu Plan Homepage The following menu plan is designed for a 3,000 calorie diet. h�b``�d``}����.� �� @16� �30L`�� 8 0 obj 81g Carbohydrates. 0000004543 00000 n Simply adding one slice of wholemeal bread and one large egg to the 2500 calorie meal plan would bring the number of calories up to around 2750, ideal for our 152lb man.