mi40-2500

2500 CAL

By Ben Pakulski Honors Kinesiology Degree, CSCS, ACE, MAT

Copyright 2011 Ben Pakulski Athletics and BenPakulski.com

MI40 2500 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 2500 MEAL PLANS

2500 CALS: HIGH CARB Meal #1 1.25 Cup Oats (measured raw) 6 Egg Whites 1 Tbsp Ground Flax Seed

DIET 1

Meal #2 7oz Sweet Potato 2 Slices Rye Bread 4oz Chicken Breast Meal #3 7oz Baked Potato 1 Slice Rye Bread 1 Tbsp Ground Flax Seed 1 Cup Spinach Meal #4 6oz Baked Potato 4oz Chicken Breast 100gram String Beans Meal #5 3 Slices Rye Bread 4oz Tuna/Fish 1 Tbsp Sunflower Seeds Meal #6 4 Egg Whites 2 Eggs (whole) 100gram string beans

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MI40 2500 MEAL PLANS

2500 CALS: HIGH CARB DIET 2 Meal #1 1.25 cup of oats (measured raw) with 2 tbsp ground flax seed 4 egg whites, 2 whole eggs Meal #2 4 oz Bison burgers on Gluten Free Buns 7 oz White Potato Fries (homemade) Meal #3 7 oz Tilapia 7 oz sweet potato 1 bushel of Swiss Chard Meal #4 Post Workout 4 oz Chicken Breast 1 cup Zucchini ½ cup brown rice Meal #5 4 oz Steak 1 cup Basmati Rice 1 cup Broccoli Meal #6 1 scoop Whey Protein, Water, Spinach & ½ Avocado

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MI40 2500 MEAL PLANS

2500 CALS: LOW CARB DIET 1 Pre-Breakfast 1 sc Whey Isolate (yielding 25-27gram protein) Meal #1 6 Egg Whites 2 Eggs 1/4 cup almonds Meal #2 6oz Lean Beef 100gram Cucumber 100gram Broccoli Meal #3 5oz Chicken breast 2/3 Cup Kidney Beans (measured cooked) 120gram Zucchini 100gram Broccoli Meal #4 6oz Chicken Breast 120gram Cauliflower 50gram broccoli Meal #5 8 Egg Whites 50gram Swiss Chard 120gram Asparagus 2tablespoon virgin macadamia nut oil

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MI40 2500 MEAL PLANS

Meal #6 5oz Sirloin Steak 120gram Broccoli 3oz avocado Before Bed During Workout 1 scoop Whey Isolate 30g carbs from vitargo

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MI40 2500 MEAL PLANS

2500 CALS: LOW CARB DIET 2

Pre-Breakfast Greens shake- yogurt, spinach, 1 scoop whey protein Meal #1 4 oz chicken, ½ broccoli, 1 ounce shrimp, 1 cup egg whites (cooked together) 1oz Brazil nuts Meal #2 7 oz Bison ½ cup lentils asparagus Meal #3 6 oz Extra lean ground turkey 2/3 cup kidney beans 1 cup Bok Choy Meal #4 Post Workout 8 oz chicken breast 6 oz sweet potatoes Meal #5 5 oz steak swiss chard Meal #6 4 oz salmon 1 cup zucchini Before Bed 0 egg whites ½ avocado

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MI40 2500 MEAL PLANS

2500 CALS: LOW CARB Pre-Breakfast 1 scoop whey protein, water

DIET 3

Meal #1 8 egg whites 4 whole eggs 1 oz Almonds Meal #2 7 oz Chicken Breast ½ cup Brown Rice 3 oz asparagus Meal #3 6 oz Extra lean ground turkey 2/3 cup lentils 3 oz Zucchini Meal #4 Post Workout 8 oz chicken breast 6 oz white potatoes 1 cup Broccoli Meal #5 5 oz Bison 1 cup Cauliflower 1 cup Broccoli Meal #6 5 oz Steak 1 cup Green Beans ½ avaocado Before Bed

1 scoop Whey Protein, Water

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MI40 2500 MEAL PLANS

2500 CALS: LOW CARB Pre-Breakfast 1 scoop whey protein, water

DIET 4

Meal #1 8 oz Chicken Breast ½ Avocado Meal #2 7 oz Extra lean ground turkey ½ cup white rice 3 oz spinach Meal #3 6 oz Tilapia 2/3 cup Kidney Beans (cooked) 1 cup Broccoli Meal #4 Post Workout 8 oz chicken breast 6 oz Sweet Potatoes 1 cup Zucchini Meal #5 5 oz Bison 1 cup Green Beans Meal #6 12 egg whites ½ avaocado Before Bed 1 scoop Whey Protein, Water

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