Is 3,000 calories a day really a lot?

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I set out on my journey to become healthier and thinner over 60 days ago. I follow an established routine to achieve my goal. Many people have asked me what exactly do I eat during a typical day. They are always surprised at the amount of calories I consume. I eat 3,000 calories a day and I am still losing weight. It might seem unbelievable but I swear that’s what’s happening.

My typical day consists of meals that range from 2,500 to 3,000 calories. It depends on how hungry I am on this particular day. In this post, you will see an overview of what I eat on a day after doing an exhausting training session – this means, I was more on the hungry side. I need more energy to recover after lifting weights so it’s natural that my body craves more food, especially protein. I often eat protein-filled snacks right after the training or the following day.

In this post, you can see what is my menu for today. Take notice that this is the day after weight training. The listed amounts are all approximate as I do not measure every single thing I eat. I used to do so at the beginning but now I am confident that I can estimate these values correctly.

Breakfast filled with carbohydrates:

  • oatmeal (1/2 cup): 150 calories
  • whole milk (1 cup): 150 calories
  • cream (4 T.): 250 calories
  • 1 serving of berries: 50 calories
  • maple syrup (4 T.): 200 calories
  • strawberry milk kefir (1 cup): 170 calories

Breakfast: 970 calories


Large Lunch:

  • panini with turkey, cheddar, mustard, and lettuce (1 sandwich, 2 oz. cheese): 650 calories
  • mashed potatoes and cheese (2 cups): 250 calories
  • milk (1 cup): 150 calories
  • two cookies: 200 calories

Lunch: 1250 calories


Liquid snack: 

chocolate milk

  • milk (2 cups): 300 calories
  • chocolate sauce (6 t.): 100 calories

Snack: 400 calories


Vegetarian dinner: 

  • herb salad with celery and carrots (2 cups, 1 stalk celery, 1 carrot): 50 calories
  • blue cheese (2 oz.): 200 calories
  • homemade dressing (4 t.): 150 calories

Dinner: 400 calories

Day total:  3020 calories

I try to decide my menu based on advice from Matt Stone. His Diet Recovery ebook has helped me immensely to establish my own eating routine. He has some other helpful publications that can be found in the Metabolism Bundle.

Matt Stone also does one on one consultations that I recommend to everyone. There is nothing better than having a professional take a look at your life and give individual advice regarding living a healthy life. Reading articles like mine is good but it doesn’t replace a real-life consultation with an expert. There are also other professionals available besides Matt. If you need help with resolving anxiety, stress, or have fertility concerns that need to be addressed, you should try and reach out to one of them.

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