6 meals a day! 3500 calorie diet plan


Sample Diet Plan For Body Builders
Target Calorie Value	3,500

6 meal a day Plan Summary
Total Calories	Proteins	Carbs	Fats
3497	325	404.4	53.4

Meal 1	Quantity	Calories	Proteins	Carbs	Fats
Egg whites	5	85	17.5	0.3	0
Oat Meal (Cup)	2 c.	300	12	50	4.8
Skim Milk (Glass)	1	86	8.4	11.9	0.4
Apple	1	81	0.3	21.1	0.5
Total		552	38.2	83.3	5.7

Meal 2	Quantity	Calories	Proteins	Carbs	Fats
Chicken Breast	6 oz.	284	53.4	0	6.2
Cottage Cheese	1/2 c	100	14	3.2	1.2
Garden Salad	1c	33	2.6	6.7	0.1
Total		417	70	9.9	7.5

Meal 3	Quantity	Calories	Proteins	Carbs	Fats
Tuna	6 oz	312	50.8	0	10
Apple	2	162	0.6	42.2	1
Oat Meal (Cup)	2 c.	300	12	50	4.8
Total		774	63.4	92.2	15.8

Meal 4	Quantity	Calories	Proteins	Carbs	Fats
Whey Supplement	50 grams	220	50	6	0
Banana	2	210	2.4	53.4	1.2
Total		430	52.4	59.4	1.2

Meal 5	Quantity	Calories	Proteins	Carbs	Fats
Salmon	6 oz.	314	46.6	0	10
Oat Meal (Cup)	2 c.	300	12	50	4.8
Total		614	58.6	50	14.8

Meal 6	Quantity	Calories	Proteins	Carbs	Fats
Cottage Cheese	1 c	200	28	6.2	2.4
Banana	2	210	2.4	53.4	1.2
Oat Meal (Cup)	2 c.	300	12	50	4.8
Total		710	42.4	109.6	8.4

3500 Calorie Sample Diet Plan for BodyBuilding

Diet planning is essential for attaining personal fitness and ideal healthy body. This simple diet is based on the 3,500 calorie diet plan. This plan is based on the “6 meals a day” routine. Remember, you need to follow the general principals for diet planning body building – as already discussed in article “Diet Planning for Body Building”.

You need to adjust you 3,500 calorie intake slowly to your diet routine, slowly cycling up and dividing it into 6 meals a day. Rest, drink plenty of water, do proper supplementation, and make sure that your diet contains all the nutrients required. Detailed discussion regarding nutritional value of meal is already discussed.