After I spent my first 60 days following insanity and staying on a strict 1,800 to 1,900 calorie diet to shed fat…I now want to gain some muscle mass. I lost 18lbs and 5 inches off my waist and finished at about 10% body fat.

I don’t want to eat more and just gain fat in the process. My goal is to gain about 1/2 to 1 lb of lean muscle during this mass building stage. I have been eating around 2,200 calories since Insanity and my weight has stayed the same and my fat % has stayed the same too. So…I know this is my calorie intake that will keep me were I am.

This is something that you will be different for everyone and you’ll need to constantly monitoring your fat percentage and not the scale. You should get a fat caliper to check yourself weekly. This way if I gain weight, but my fat percentage stays the same…I know I gained lean muscle.

I’m including my 3,000 calorie diet that I usually use as my template. You can always substitute food items as long as you stay in the percentage of Carbs, Protein and Fat you are consuming.

Usually the rule of thumb is that you should be consuming 1 gram of protein per lb of body weight. I’m currently 165 lbs…so I would want to consume 165 grams of protein per day. But…I want to gain muscle mass and that’s why I’m adding about twice that amount.

I’m shooting for 3,000 calories per day while in my mass building phase. I want around 60 grams of Fat, 280 grams of good Carbs and about 330 grams of good protein daily.

Here’s my 3,000 calorie diet below:

You can “right click” on the image above and choose “Save As” to your computer…if you want to follow my diet.


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