By Ben Pakulski Honors Kinesiology Degree, CSCS, ACE, MAT
Copyright 2011 Ben Pakulski Athletics and BenPakulski.com
MI40 4000 MEAL PLANS
Legal Disclaimer The information presented in this work is by no way intended as medical advice or as a substitute for medical counselling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program, you recognize that, despite all precautions on the part of Ben Pakulski Athletics, LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Ben Pakulski Athletics, LLC, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.
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MI40 4000 MEAL PLANS
4000 CALS: HIGH CARB Meal #1 70.5g Shredded Wheat (3 biscuits) 10 Egg Whites 1 banana ¼ Cup Walnuts
DIET 1
Meal #2 2 Scoops Protein Powder 7oz Baked Potato Meal #3 8oz Ground Turkey ½ Cup Quinoa (pre-cooked-measured dry) 120gram String Beans Meal #4 7oz Chicken Breast ½ Cup Quinoa (pre-cooked- measured dry) 2 Tbsp Chia Seeds (ground or whole) 100gram broccoli Meal #5 12 Egg Whites 6oz Sweet Potato 2 tsp Olive Oil Meal #6 7oz Salmon 6oz Sweet Potato 100 gram Broccoli Pre/During/post workout 1 scoop of Vitargo 3x (yielding 40gram carbs/scoop) Post Workout 1 banana (add to post workout carb) www.benpakulski.com
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MI40 4000 MEAL PLANS
4000 CALS: HIGH CARB DIET 2 Meal #1 2 scoops protein mixed with 1/5 cups (measured dry) Oats, 2 tbsp Ground Flax Seeds & dried cranberries 1 banana Meal #2 6 oz Salmon 7 oz White Potato 4 oz Asparagus Meal #3 8 oz Bison ½ cup Basmati Rice Meal #4 Post Workout 7 oz Chicken Breast ½ cup Quinoa 1 cup Swiss Chard 1 ½ scoops of Vitargo Meal #5 6 oz Tilapia 6 oz Sweet Potato 4 oz Green Beans Meal #6 10 egg whites ½ cup plain grits 1 tbsp Almond Butter
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MI40 4000 MEAL PLANS
4000 CALS: HIGH CARB DIET 3 Meal #1 2 scoops protein mixed with 1/2 cups (measured dry) Oats & 1 tbsp Macadamia Nut Oil 1- Apple or banana Meal #2 6 oz Cod 7 oz Sweet Potato Meal #3 8 oz Extra Lean ground beef cooked with 2 handfuls of Spinach ½ cup Quinoa Meal #4 Post Workout 7 oz Chicken Breast ½ cup Brown Rice 1 cup Cauliflower 1 ½ scoops of Vitargo Meal #5 6 oz Steak 6 oz Sweet Potato 4 oz Asparagus Meal #6 7 oz Cod 6 oz White Potato 4 oz Zucchini
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MI40 4000 MEAL PLANS
4000 CALS: LOW CARB DIET 1 Upon Waking 2 scoops Whey Protein Isolate Meal #1 16 Egg Whites 2/3 cup Millet (measured cooked) 1/3 cup Walnuts 3 Tbsp Raisins Meal #2 9oz Chicken Thigh 2/3 cup Cooked Brown Rice 100gram Spinach 120gram Broccoli Meal #3 9oz White Fish (cod or Halibut) ½ Cooked Brown Rice 100gram Broccoli 100gram Zucchini Meal #4 10oz Chicken Breast 6 Egg Whites 200gram Asparagus 50gram Swiss Chard Meal #5 10oz Ground Turkey 150gram Sting Beans 50gram Green Onion www.benpakulski.com
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MI40 4000 MEAL PLANS Meals #6 9oz Sirloin Steak 200gram broccoli Meal #7 8oz Chicken Breast 50gram Swiss Chard ½ avocado Before Bed During/post workout 2 scoops Whey Protein 70g carbs from Vitargo
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MI40 4000 MEAL PLANS
4000 CALS: LOW CARB DIET 2
Pre-Breakfast Greens shake- yogurt, spinach, 2 scoops whey protein Meal #1 2 cups egg whites 1 oz Almonds ½ Grits (Cooked) Meal #2 9 oz Chicken Breast 1 cup broccoli 3 oz cooked carrots 2/3 cup white rice (Cooked) Meal #3 9 oz Flounder 4 oz Asparagus Meal #4 Post Workout 10 oz Ground Turkey 3 oz cooked shrimp ½ cup Quinoa (Cooked) 1 cup zucchini and squash Meal #5 10 oz Bison 1 cup Kale 2/3 cup lentils
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MI40 4000 MEAL PLANS Meal #6 9 oz steak 1 ½ cups Broccoli Meal #7 8 oz Tilapia 1 cup Swiss Chard Before Bed 2 scoops Whey Protein
www.benpakulski.com
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MI40 4000 MEAL PLANS
4000 CALS: LOW CARB Pre-Breakfast 2 scoops whey protein, water
DIET 3
Meal #1 12 egg whites 2 whole eggs 1 oz Walnuts Meal #2 9 oz Lean ground beef 1 cup Zucchini 1/2 cup Jasmine Rice (Cooked) Meal #3 9 oz Halibut 4 oz Green Beans Meal #4 Post Workout 10 oz Chicken Breast 6 shrimp 8 oz Sweet Potatoes 1 cup Spinach Meal #5 10 oz Bison 1 cup Swiss Chard 2/3 cup Kidney Beans Meal #6 9 oz steak 4 oz Cauliflower
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MI40 4000 MEAL PLANS Meal #7 8 oz Extra lean ground turkey cooked with 1 bushel of Kale and Broccoli Before Bed 2 scoops Whey Protein mixed with spinach and ½ Avocado
