Sample 3,500 Calorie Muscle Building Diet Plan For 180lb Man

M&S Team
Written By: M&S Team
October 3rd, 2009
Updated: January 25th, 2021
Categories: Articles Nutrition
6.9K Reads
Two Burgers on Plates
This muscle building diet is best suited to a 180 pound man who works out in the evenings. The meals are not set in stone, you can see I have listed a few options for your main meals.
Meal Food Protein Calories
Meal#1
7:00
30 grams of whey protein taken with water. 30mins later, omelette using 2 full eggs and 4 egg whites and two pieces of brown toast. 1 glass of 100% orange juice. 60g 550
Meal#2
10:00
Weight gainer shake which includes 40 grams of protein, 40 grams of pure carbs and 5 grams of creatine. Two whole large bananas. 45g 400
Meal#3
1:00
150 grams of either lean beef, skinless chicken or tuna. Wholemeal bread or brown rice. Salad and one piece of fresh fruit. 35g 500
Meal#4
4:00
Weight gainer shake which includes 40 grams of protein, 40 grams of pure carbs and 5 grams of creatine. 3 low fat biscuits. 40g 500
WORKOUT
Meal#5
6:00
Post workout shake. 40 grams of whey protein, 25 grams of dextrose and 5 grams of creatine. 40g 350
Meal#6
7:00
Post workout meal. 150 grams of lean beef, chicken or fish. Brown rice and green vegetables. 40g 550
Meal#7
10:00
Before bed protein injection. 30 grams of whey protein taken with water. (You may take casein protein before bed if you want slow absorption protein) 30g 160
  Totals: 270g 3510
1 Comment
Kay
Posted on: Sun, 06/13/2021 - 12:42

Hi, my name is Kay and I'm a advid bodybuilder.I workout 3x times a week and I try to watch what I eat. My bodyfat is 25% which is not bad seeing that I weigh 275.However 25% is not to good either because my goal is to be 16% at 275. Oh yeah I'm 6'5 too and I like my size now. I just want to be leaner in my current size of 275 if that is even possible.