Free diet plan gain muscle
3500 kcal,  Basic Diets,  Diet Plans

3500 kcal ‘The Feast’ High Calorie Diet Plan [Sample]

People are always puzzled about which is the best diet plan. So was I, I started to make my own diet plans. I would like to share this with you for free now. This is a free muscle gain high calorie diet plan sample! You have been training a lot already but you don’t know what to eat to gain muscle? With this 3500 kcal daily diet plan, I will save all your problems with your nutrition.

Free diet plan gain muscle
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This Diet is Mostly for Men!

If you have decided that you want to aim, a healthy and balanced diet; gaining muscle mass during a longer period but not being fat, you are in the best place. I can help you achieve your goals with uniquely high-quality sample diets.

Muscle Bodybuilding
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The sabrina.at.gym sample diets are varied, easy to follow, accurately constructed to the last letter, and contain the most valuable nutrients, macro- and micronutrients, in the quantity and quality required by the human body. The amount of each course is precisely defined in grams and pieces – thus guiding both pros and beginners.

Pizza Eating enough calories
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But be prepared to eat not only a little but also a lot. Of course, I’m not talking about pounding yourself with food waste, but when you combine all of that with calories from healthy ingredients. Now it’s not just art, it’s fighting. Boxing, discipline, eating, eating, eating.

Who Does Recommend this 3500 kcal Diet Plan For?

The 3500 kcal The Feast Diet Plan is Suitable For:

  • Physically active, extremely overweight men for weight loss
  • For men with normal weight doing 4-5 strength training sessions a week for muscle building (Coach’s Note: I also recommend that they take creatine to naturally increase their muscle-building potential!)
What Is Creatine And Why Should You Take It? You can get to know more about Creatine just Click here!
Scitec Nutrition 100% Creatine Monohydrate (Affilate Link)
Scitec Nutrition Creatine Monohydrate
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Attention!The diet will only be completely accurate if you accurately measure quantities per gram; so I strongly recommend this to you! You always measure ALL raw!

This 3500 kcal diet was compiled to help you lose weight or gain muscle mass. Each calorie-restricted (ie consuming) diet puts a strain on the human body, so the use of this meal plan will be at will and solely at the individual risk. The actual lactose and gluten content of the prepared meals depends on the ingredients used, so I do not guarantee the lactose and gluten-free content of each meal.

Couscous meal
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Before starting a diet, it is advisable to consult a physician as to whether any element of the diet is contraindicated. Many factors can influence the success of your weight loss! Sabrina.at.gym cannot guarantee this, you have to work for this!

Let’s See the First Day!

1. Day

07:30 am First Meal (642 kcal):

Chocolate Porridge with Cottage Cheese

healthy nutrition diagram
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Ingredients:
  • 85 g (3 oz) Large Grain Oatmeal
  • 1 teaspoon (6 g / 0,21oz) Bitter Black Cocoa Powder
  • 1 tablespoon (10 g / 0,35 oz) Chia Seeds
  • 100 ml 1.5% (3,34 oz) Organic Cow Milk
    (Coach’s Note: You can use 200 ml (6,7 oz) Almond Milk instead of cow’s milk in the case if you are vegan)
  • Water
  • Energy-free Sweetener
  • 180 g / 6,84 oz Low-fat Cottage Cheese
  • 9 pieces (8g / 0,28 oz) of Almonds

10:00 am Second Meal ( 558 kcal):

Rice, Smoothie, Fruits and Seeds

Healthy nutrition diagram
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Ingredients:
  • 50 g / (1,76 oz) Basmati rice
  • 30 g / 1,05 oz Protein Powder
  • 1 piece of Apple
  • 27 pieces (25 g / 0,88 oz) of Almond

12:00 pm Lunch (777 kcal):

Classic Fitness Lunch

Macros Nutrition Diagram
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Ingredients:
  • 150 g / 5,3 oz Spicy Chicken Breast
  • 120 g / 4,2 oz Basmati Rice or Brown Rice
  • 200 g / 7 oz Steamed Broccoli
  • 3 tablespoons Cold Pressed Vegetable Oil

15:00 pm Fourth Meal ( 593 kcal):

Tuna Salad

Healthy Nutrition Scale
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(Coach’s Note: If you don’t want to waste your time making the tuna salad here’s a ready recipe: “The Best Fitness Tuna Salad” or Click here!, you just have to follow the instructions and you’re done!)

Ingredients:
  • 1 Large Canned Tuna in brine ( 112 g / 3,95 oz)
  • 100 g / 3,5 oz Salad Mix
  • 1 piece of Tomato
    (Coach’s Note: You can freely use paprika instead of tomato if you want to.)
  • 12 g / 0,42 oz Cold Pressed Vegetable Oil
  • 4 slices (160 g / 5,6 oz) Whole Wheat Bread

18:00 pm Fifth Meal ( 420 kcal):

Protein Shake and Rice

Carbs Fat Protein Diagram
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Ingredients:
  • 50 g / 1,7 oz Basmati rice
  • 30 g / 1,05 oz Protein Powder
  • Water
  • 1/2 (100 g / 3,5 oz)Kohlrabi ( turnip cabbage)
  • 16 pieces (15 g / 0,5 oz) Almonds

On Resting Days: Extra Meal (515 kcal):

Classic Fitness Chicken

Macro Nutrition
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Ingredients:
  • 150 g / 5,3 oz Spicy Chicken Breast
  • 50 g / 1,7 oz Salad Mix
  • 1 piece of Tomato or Paprika Instead
  • 50 g / 1,7 oz Brown rice
  • 3 tablespoon Cold Pressed Vegetable Oil

Have you tried my ‘3500 kcal Feast High Calorie Diet Plan’ yet? Let me know in the comments how was it and inspire others. 
Support this article by sharing if you think people in your environment should stop using nonsense diets and instead pursue a healthy lifestyle.

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