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Bodybuilder Diet: 3500 Calorie Bodybuilding Meal Plan

A 3,500-calorie meal plan is a daily diet of 3,500 calories. It is also referred to as a weight gain diet or a hypercaloric diet. This diet is designed to help you acquire weight and muscle.

The body requires calories to function properly. While some people may require more than 3,500 calories per day to achieve their goals, others may require less.

However, people’s total daily energy expenditure should be equal to the number of calories they consume each day (TDEE).

The number of calories required by an individual is determined by their height, weight, age, gender, and amount of exercise.

How Does a 3500 Calorie Meal Plan Work?

How Does a 3500 Calorie Meal Plan Work?

To gain weight, a 3,500-calorie diet is used. It is not intended for long-term usage and may be harmful to some people.

This diet has more calories than the average person requires each day. This dietary regimen may be followed by many men who want to increase muscle mass.

However, not everyone should stick to a 3500 calorie diet.

If you’re wondering how many calories you should consume, the number depends on your age, exercise level, and health history.

A decent beginning point for ladies is 2,000 calories per day and 2,500 for men. Other daily calorie goals may be suggested by your doctor.

The 3500 calorie meal plan’s purpose is to assist you in planning and preparing nutritious, balanced meals that will ensure you obtain all of your essential vitamin and mineral intake while also burning fat.

By sticking to the meal plan, you will consume enough calories to keep you satisfied throughout the day and your metabolism at its peak.

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What are the Benefits of a 3500 Calorie Meal Plan?

Here are some of the advantages of following a 3500 calorie meal plan.

Gain Muscle Mass

Muscle growth is only possible if you consume more calories than your body requires. A 3500 calorie meal plan is ideal for bodybuilders and athletes looking to gain weight and muscle.

The extra calories are necessary for gaining lean muscle mass and providing the body with the energy to conduct activities.

Gain Weight

A 3500 calorie meal plan is ideal for those who need to gain weight in order to achieve a healthy BMI ratio.

It is critical not to consume empty calories, but rather to provide your body with the nutrition it requires to grow and develop appropriately.

An adult male should consume approximately 2500-3000 calories per day to maintain their current weight, whereas an adult female requires 2000-2500 calories per day to maintain their current weight, so consuming an additional 500-1000 calories per day will result in healthy and steady weight gain over time.

Helps You Lose Weight

The more overweight you are, the more difficult it is to reduce weight. To maintain the same weight, a heavier individual need more calories than a smaller person – not fewer calories.

A 3500 calorie meal plan will assist someone who has gained weight or is dealing with weight loss in regaining their sense of satisfaction.

They can change their diet for weight loss by reducing portion sizes somewhat or adding additional activity after they’re comfortable and have recovered control over their appetite and food choices.

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Manage Chronic Diseases Such As Diabetes

A 3500 calorie meal plan is also beneficial in the management of chronic conditions such as diabetes, high blood pressure, and heart difficulties.

People suffering from these conditions must exercise extreme caution when it comes to their diet and food intake. They should eat nutritious foods with reduced sugar, cholesterol, and fat levels.

Furthermore, maintaining a healthy weight aids in the prevention of certain ailments such as stroke and cancer.

The number of calories you consume each day is directly tied to your weight, thus eating fewer calories than your body requires will cause you to lose weight.

A healthy diet is essential for general health and the immune system.

A strong immune system guards against infections and other disorders. If you have a chronic illness like diabetes, having a strong immune system will help you keep it under control.

Foods to Eat on the 3500 Calorie Meal Plan

Foods to Eat on the 3500 Calorie Meal Plan

While on a 3500 calorie diet, you should eat items like:

Red Meat

Red meat is one food that can help you meet your calorie requirements. For example, a 3-ounce portion of braised top sirloin contains roughly 190 calories.

Red meat is a good source of protein, which is necessary for muscular growth and bone health.


Milk is a good source of protein and carbohydrates, two nutrients that should make up the majority of your diet.

Milk also contains numerous vitamins and minerals, including calcium, riboflavin, vitamin B-12, and potassium. For three days, drink at least one cup with each meal.


Rice is high in carbohydrates and fiber, which can help you stay energized throughout the day. Rice can be added to soups, stir-fries, or served as a side dish with supper.

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Bodybuilders love salmon because it helps them bulk up and gain muscle. Salmon is high in omega-3 fatty acids, which are essential for heart and brain function.

It has a low saturated fat content by nature, making it an excellent choice for a healthy diet. Fish should be eaten at least twice a week, according to the American Heart Association.

Whole Grain Cereals

Choose fiber and protein-rich whole-grain cereals. The fiber and protein will keep you fuller for longer than white processed cereals, which are frequently low in fiber and rich in sugar.

Add nuts to your cereal to increase the calories without feeling bloated from eating more food.

Final Thoughts

Weight gainer diets are popular among bodybuilders and other hard-training athletes.

However, these diets can also benefit regular people who are struggling to gain weight or want to acquire lean muscle quickly.

If you consume more calories than you burn, your body will store the extra energy as fat, causing you to gain weight.

This is why it’s critical to monitor your calorie consumption and eat a well-balanced diet rich in essential nutrients.

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