mi40-5000

5000 CAL

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

Copyright 2011 Ben Pakulski Athletics and BenPakulski.com

MI40 5000 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 5000 MEAL PLANS

5000 CALS: HIGH CARB Meal #1 70.5g Shredded Wheat (3 biscuits) ½ Cup Blueberries 1/8 Cup Chopped Walnuts 12 Egg Whites

DIET 1

Meal #2 ½ Cup Quinoa (measured pre-cooked) 8oz Ground Turkey 120gram String Beans Meal #3 ½ Cup Quinoa (measured pre-cooked) 8oz Chicken Breast ½ Cup Kidney Beans, cooked (canned is fine) 2 tsp Olive Oil Meal #4 7oz Ground Turkey 1 Cup Kidney Beans, cooked 2 Slices Rye Bread 1 Cup Spinach Meal #5 6oz Sweet Potato 8oz Chicken Breast 120gram Broccoli ½ Cup Cooked Brown Rice Meal #6 2 Slices Rye Bread 1 tbsp natural Peanut Butter 12 Egg Whites www.benpakulski.com

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MI40 5000 MEAL PLANS Add into day, anywhere

Post Workout 1 serving of a MI40 Weight Gain Shake (yielding 1010 calories) 2 scoops Vitargo (yielding 70 gram carb)

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MI40 5000 MEAL PLANS

5000 CALS: HIGH CARB Meal #1 8 egg whites 2 whole eggs ½ cup blueberries 2 slices of Ezekiel Bread

DIET 2

Meal #2 8 oz Bison 1 cup Asparagus ½ Brown Rice Meal #3 8 oz Extra Lean Ground Turkey ½ cup Quinoa ½ cup lentils Meal #4 Post Workout 7 oz Chicken Breast 1 cup Cauliflower 6 oz White Potato 2 scoops of Vitargo weight gainer- 1 serving yielding 1010 calories Meal #5 8 oz Salmon 1 cup Broccoli 10 oz Sweet Potato Meal #6 6 oz Steak ½ cup Kidney Beans

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MI40 5000 MEAL PLANS

5000 CALS: HIGH CARB DIET 3 Meal #1 12 egg whites ½ cup strawberries 2 slices of Ezekiel Bread Meal #2 8 oz Lean Ground Beef 1 cup Spinach ½ Jasmine Rice Meal #3 8 oz Extra Lean Ground Turkey ½ cup Brown Rice ½ cup lentils Meal #4 Post Workout 7 oz Chicken Breast 1 bushel of Swiss Chard 6 oz White Potato 2 scoops of Vitargo weight gainer- 1 serving yielding 1010 calories Meal #5 8 oz Flounder 1 cup Brussel Sprouts 2 cups Brown Rice Meal #6 6 oz Steak ½ cup Lentils ½ Avocado

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MI40 5000 MEAL PLANS

5000 CALS: LOW CARB DIET 1 Upon Waking 2 Scoops Whey Protein Isolate Meal #1 16 Egg Whites 40gram Spinach 1/3cup nuts or 2 tbsp almond butter Meal #2 6oz Chicken Thigh 6oz Chicken Breast ½ Cup Cooked Brown Rice 200gram Broccoli 100gram Spinach Meal #3 12oz White Fish (Cod, Halibut, etc) ½ Cup Cooked Brown Rice ½ Cooked lentils 100gram Broccoli 100gram Zucchini Meal #4 12oz Chicken Breast ½ Cup Cooked Lentils 6 Egg Whites 200gram Asparagus 50 Swiss Chard (or any leafy green)

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MI40 5000 MEAL PLANS Meal #5 12oz Ground Turkey 2/3 Cup Kidney Beans, cooked 150gram String Beans 50 Green Onion Meal #6 12oz Sirloin Steak 200gram Broccoli 100gram Cucumber ½ avocado During Working Post Workout 100g carbs from vitargo 3 scoops Whey Protein Isolate Before Bed 2 scoops Casein Powder, 1 scoop isolate

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MI40 5000 MEAL PLANS

5000 CALS: LOW CARB DIET 2

Pre-Breakfast Greens shake- yogurt, spinach, 2 scoops whey protein Meal #1 8 egg whites 4 whole eggs 2/3 cup (dry) Grits 1 oz Brazil nuts Meal #2 12 oz Extra lean ground turkey ½ cup cooked white Jasmine rice 1 cup Green beans Meal #3 12 oz Tilapia 1 cup cooked Brown rice 1 cup Asparagus Meal #4 Post Workout 12 oz Chicken Breast mixed with 1 cup Spinach and 6 egg whites 1 ½ cup Broccoli Meal #5 12 oz Bison cooked with ½ large Pepper, ¼ medium Onions and 1 bushel of Swiss Chard 2/3 cup cooked lentils Meal #6 12 oz lean ground beef 4 oz Asparagus small mixed green salad with peppers, carrots, tomatoes, walnuts and cucumbers

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MI40 5000 MEAL PLANS Meal #7 10 oz Chicken Breast 2 cups Spinach 2 oz Green Peppers Before Bed 2 scoops Casein Protein

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MI40 5000 MEAL PLANS

5000 CALS: LOW CARB Pre-Breakfast 2 scoops whey protein

DIET 3

Meal #1 8 oz Lean ground beef 2 handfuls of Spinach 1 oz Almonds Meal #2 12 oz Chicken 6 oz white potato 3 oz Mixed veggies Meal #3 12 oz Tilapia 1 cup cooked Basmati Rice 1 bushel of Swiss Chard Meal #4 Post Workout 12 oz Extra lean ground turkey cooked with a bushel of Kale 8 oz Sweet Potato Meal #5 12 oz Bison 2/3 cup cooked lentils 1 cup Spinach Meal #6 12 oz Extra lean ground turkey 4 oz Brussel Sprouts

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MI40 5000 MEAL PLANS

Meal #7 10 oz Salmon 1 bushel of Bok Choy 1 cup Peppers Before Bed 2 scoops Casein Protein mixed with ½ Avocado and Spinach

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