By Vince DelMonte

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 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

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at MuscleGrowthTips.com.

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.  You can read my review of his product in my post here.

© 2006-2008, Vince DelMonte Fitness. All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package.