Unless your are super active throughout your day (like clocking more than 10,000 steps a day) and also doing some moderate cardio for about 75–90 min a week or HIIT for about 40–50 min a week in addition to your weight training routine, consuming 3,000 calories will cause you to gain more fat than muscle!
I made the same mistake over and over again. So many experts- I won’t name them (but they are well known in the muscle gaining business), suggests to consume a lot of calories when trying to gain weight.
Even old schoolers like John Mc Callum, or Perry Radar suggests lot of calories, but most people will end up gaining tons of fat (along with muscle of course), which then they have tough time losing and in long run end up losing more muscle in the process!
Based on your bodyweight, I estimate your TDEE to be around 2000–2100.
Eating 2500 is good enough!
If you want to cycle your calories, you can eat 2700 one day, and 2300 the other, but overall your average should come to 2500.
Even 2500 is a lot of calories, and you need to ensure you are working super hard in the gym otherwise you will gain more fat than muscle.
If its hard to consume multiple meals when at work, why don’t you have a heavy breakfast comprising of about 1000 calories made of whole eggs, 2 tablesppon of ghee or coconut oil with few slices of whole wheat bread and some milk.
You can carry some snacks like fruits, nuts, a protein bar which can give you about 400–500 calories.
One plus point of just having a snack instead of a proper lunch is that you may not feel sleepy and can better concentrate on your work instead:)
Dinner again can be feast in the form of a post workout meals since you workout in the evening.
You can either have a protein smoothie: Whey+milk+coconut oil+avacado+banana+blueberries etc. I routinely have this shake and it’s about 1000 calories.
or you can have grilled meat with either brown rice/mashed potatoes and a big bowl of salad.
Drink milk before bed if you are unable to satisfy your calorie requirements.
Pro Tip:Counting calories is great. But sometimes you need to listen you body. Just because you think you need to ingest certain number of calories, does not mean you have to.
Let your appetite dictate how much you should eat at times.
Hope this helps:)