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3,000
Calories
188g
Protein
83g
Fat
375g
Carbs
Hit your 3,000 calorie target daily. FitCommit scans food and tracks macros automatically.
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For larger active men (210+ lbs) or athletes. A strong surplus for maximum growth.
A 3000-calorie bulking diet works when your TDEE is roughly 2500-2750 calories. This creates a 250-500 calorie surplus for lean muscle gain of 0.5-1 lb per week.
If you are not gaining weight after 2 weeks, add 200 calories (preferably from carbs). If gaining more than 1 lb/week, reduce by 200. Adjust based on the mirror and strength progress, not just the scale.
Everything bagel with cream cheese, smoked salmon, and capers.
80g oats with whole milk, banana, peanut butter, and honey.
Chicken, rice, black beans, corn, cheese, salsa, and sour cream.
8 oz chicken breast with 1.5 cups white rice, black beans, and guacamole.
2 bone-in pork chops with mashed potatoes and gravy, corn on the cob.
1 protein bar and 1 medium banana.
| Meal | What | Cal | P | F | C |
|---|---|---|---|---|---|
| Breakfast | Bagel & Cream Cheese | 480 | 26g | 18g | 52g |
| Lunch | Burrito Bowl | 750 | 50g | 24g | 80g |
| Dinner | Pork Chops & Mashed Potatoes | 740 | 46g | 28g | 76g |
| Snack | Protein Bar & Banana | 1030 | 22g | 8g | 217g |
| Total | 3000 | 144g | 78g | 425g |
For larger active men (210+ lbs) or athletes. A strong surplus for maximum growth. Track your weight for 2 weeks. If bulking, you should see 0.5-1 lb of gain per week. Adjust by 200-300 calories if progress stalls.
For bulking: Cook 4+ cups of rice in a rice cooker on Sunday. Store in the fridge for quick meals all week. Also, Prep large batches of ground beef or turkey to use across multiple dishes. Consistency beats perfection.
For best results with bulking, track both. Calories determine weight change, but macros (especially 188g protein) determine body composition. Start with protein, then fill in fats and carbs.
At 3000 calories for bulking, expect to gain about 0.5-1 lb of gain per week. Faster changes risk excessive fat gain. Patience produces better long-term results.
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