Feb 2009 23
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Here is your 3000 calorie weight gain diet plan. This is a great diet to gain weight if you weigh between 150-180 pounds and want to increase 5-10 pounds of muscle to your frame.

I have intentionally designed this weight gain diet to show you that you do not need to rely on the worthless supplement crap that bodybuilders have come to rely on too much. Nothing – I repeat, nothing – is as important as whole foods. Since we are often suckers for advertising, we mistakenly think that supplements can replace a healthy weight gain diet.

As noted, in a future blog post I’ll share a small handful of the best bodybuilding supplements that you can use to compliment this meal plan and we’ll discuss workout nutrition supplementation.  For today you are getting a diet to gain weight that is based completely on whole foods.

The following meal plan is based on 35% protein, 45% carbohydrates and 25% fat.  Consider this a starting point to discover how your body responds to these percentages and then adjust each nutrient up or down based on your progress.

8:00 am Breakfast:
2 cups Cottage cheese, light/low fat
3 cups Bran cereal, all varieties
2 cups Strawberries
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

56g P – 72g C – 15g F – Calories: 647

11:00 am Lunch
8 oz Chicken breast, skinless
2 1/4 cups Beans, green or yellow
1/4 cup Beans, black
1/2 cup Chickpeas
1/2 cup Cucumber
1 Pepper (bell or cubanelle)
3/4 cup Pasta
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

2:00 pm Mid Meal:
8 oz Tuna, canned in water
1 cup Celery
1 cup Cucumber
1 Pepper (bell or cubanelle)
1 cup Tomatoes
1 cup Grapes
2 whole Pita
2/3 tsp Olive, Flax, Hemp or Salmon Oils

18 Peanuts – 56g P – 72g C – 15g F – Calories: 647

5:00 pm Dinner:
8 oz Beef, lean cuts
2 cups Potato
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils
2 Peppers (bell or cubanelle)
1/4 cup Baked beans

56g P – 72g C – 15g F – Calories: 647

8:00 pm Snack:
4 oz Cheese, low or non fat
2 cups Blueberries
9 Almonds, whole

28g P – 36g C – 9g F – Calories: 337

Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999

If you want more bodybuilding nutrition information like this, check out my article called A Skinny Guy’s Guide To Gaining Weight

–> skinny guys guide to gaining weight


  1. pete says:

    Hi Vince , cud u help me out I train at 10.30am , I av breakfast at 8am. I av 50g of oats in my protien whey shake 2 scoops, also 1 slice toast of toast peanut butter, an banna on way 2 gym is that ok. Wud b greatfull gratefully. P.s any 1 else help thanks.

  2. pete says:

    Hi Vince , cud u help me out I train at 10.30am , I av breakfast at 8am. I av 50g of oats in my protien whey shake 2 scoops, also 1 slice toast of toast peanut butter, an banna on way 2 gym is that ok. Wud b greatfull gratefully.

  3. Darryl says:

    Whooaa…Way to much protein in this plan!!. Unless you are already massive!!

    A high end body builder would have to weight around 147kg (325lbs or 23st)for this amount of protein to be required.


    A July 2002 study published in “Nutrition and Clinical Care” stated that the protein requirement for strength/hypertrophy training are 1.6g to 1.8g per kg of body weight (or about twice the amount for the general population). More protein than this did not increase the gains in muscle mass!

    p.s I’m a personal trainer and nutritionist. You should also know these are the guidelines for protein consumption taught in all good and accredited health & fitness institutes.

    Too much protein is damaging to your health AND will also be converted by your body to stored FAT if you exceed your calorie intake… however if a large percentage of your calories come from protein(as in the plan above) than your diet is seriously lacking in balance and nutrients.

    Do this sum to find out your protein requirements. Find you weight in Kilograms, then times is by 1.2 – 1.8 (depending on how intense and regular you train). The resulting sum is how many grams of protein you need a day.. MAXIMUM


    75kg * 1.8 = 135

    So this guy would need 135g protein a day..simples :)

  4. deepak kumar says:

    hi vince ,i want to know protein is safe for bulding muscles ?

  5. issac says:

    yr a bitch

  6. Issac says:

    hey skinny vinny your a little bitch

  7. Tom says:

    Hey Vinny,
    I have a very basic diet plan compared with this one and i was wondering is it necessary to have a little bit of everything like in your diet.My diet is basicly eggs,tuna,oats,protien+skim milk powder and juice and then a random healthy dinner. would i gain better quality weight by having all of those vegies and fruit and stuff?

  8. Adam says:

    Hey vince

    Great site!

    I am 158 pounds I want to gain 12 pounds of solid muscle thats it then maintain it so 170 pounds will be my life goal with 5% BF. My trainer suggested I go on a 2500 calories diet since I started I gained 2 pounds. I was thinking 3000 calories would that add fat though because I rather gain lean muslce slow then fast with fat. Thanks Just bought your book probably not meant for me since I gain weight easily. But still good work and interesting!

  9. Yaniv says:

    One more thing… 266g P is over 3 times Kg- body weight (70-80 Kg), Is’nt it too much??

    • Vince says:

      Start with a lower calorie meal plan if this is too much of a jump.

      Seeing how much you should be eating can be eye opening and shocking and it does not make sense to just plunge in.

      Wade in slowly, if you’re supposed to eat 4000 K and you’re at 2000 K, start with 2500K and move up 500 K every time you
      gain 5-10 pounds of clean weight. Make sense?

  10. Yaniv says:

    Yow Vince, 35%P + 45%C + 25%F is over 100%! So, I actually calculated according to your sum up (266g P : 342g C : 63g F) and the Fat is 20%.

  11. Mike says:

    Protein shake (first line) (oops, mistake)

  12. Mike says:

    Kumaran, it is certainly not essential that you drink a protein before your workout. The most important meal is the one after your workout, this will stop significant muscle breakdown and help recovery. Eat your post-workout meal less than an hour after your workout is over. However you must not workout on an empty stomach, first thing in the morning for example.

  13. Kumaran says:

    I have read articles which state it is essential to drink a protein shak about 30 mins before working out. Is this necessary? How do we plan a meal on a workout day?

  14. cam. says:

    hey vince i really do thank you for the free workouts and your tips along with your advice. cam

  15. jerry mann says:

    hey vince im at 6 foot 160 pounds pretty lean just hard to put on weight i gotta harsh high metabolism what should i eat too put on lean mass could u give me a sample diet for a day that u used to gain mass

  16. mann says:

    what’s the best time for exercise and what to eat before or immediately after exercise

  17. Nick says:

    Hey Vince,

    You quoted above :-

    “The following meal plan is based on 35% protein, 45% carbohydrates and 25% fat. ”

    I think this may be a typing error (it adds up to 105%). And what type of fats should we use in what proportions?

    Kind regards,


  18. Chris says:

    Heya, just to let you know Vince, the free givaway thing from your email today doesn’t work for your site, the other one’s do. All it does is subscribe you to the newsletter, which anyone who got your email is already. Just thought you should know.

  19. Nick says:

    In response to the weight gainer shake, be careful with what you are buying. Some weight gainers are loaded with simple carbs, giving you a sugar high that you don’t need. While simple sugars are needed around your workout to build muscle, the sugar content of some popular weight gainers is eye opening. If you plan to down the weight gainer shake hours away from your workout, I wouldn’t recommend that, because it’s like downing a box of donuts with a protein shake.

  20. Robin says:

    Hey Vince,

    who eats dinner at 5pm?

  21. Elliott says:


    I had my blood tested for Testasterone, and the doc said I’m in the normal but Lower range, especially for being 28 years old. I got it tested because I have such a hard time gaining muscle (and always Fatigued all day too). Do you think this could be the reason I can’t gain muscle? If so, I can take a patch, should I do it?

  22. Connor says:

    Hi Vince, im 16 years old 178cms tall and i weigh 220lbs.
    i am very over weight, and this disturbs me, what would you advise for me to do to get into shape within about 6 – 9months. I am a subscriber to your newsletter and the 10 free videos etc but ive only really seen you giving advice to people who are skinny, but not really to people who are overweight.
    i hope you can get back to me…

  23. Melvin says:

    Hi Vince,

    Does your weight gain diet plan further increase my triglyceride level specifically the LDL and cholesterol? Would love to try your diet plan but worried that my blood chem would go sky high.


  24. mike says:

    hey vince im currently trying to bulk up, do u recommand a weight gainer shake? will that help me reach my goal quicker?

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