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

4500 CAL

Copyright 2011 Ben Pakulski Athletics and BenPakulski.com

MI40 4500 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 4500 MEAL PLANS

4500 CALS: HIGH CARB


Meal #1 70.5g Shredded Wheat (3 biscuits) 10 Egg Whites 1 Banana Cup Walnuts Meal #2 2 Eggs 1.5 Cups Cooked Brown Rice 2 scoop Protein Powder Meal #3 8oz Ground Turkey 1.5 Cups Cooked Brown Rice 120gram String beans Meal #4 7oz Chicken Breast 1.5 Cups Cooked Brown Rice 2 Tbsp Chia Seeds 100gram broccoli Meal #5 12 Egg Whites 8oz Sweet Potato, 1 Tbsp Olive Oil Meal #6 7oz Salmon 8oz Sweet Potato 100gram Pre/during/post workout 1 scoop Vitargo 3x/day (yielding 40gram of carbs/scoop 1 scoop Protein Powder and 1 banana *Add to post workout serving of WM.
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DIET 1

MI40 4500 MEAL PLANS

4500 CALS: HIGH CARB


DIET 2
Meal #1 10 egg whites 1 banana 1 tbsp Almond Butter 1 slice of Ezekiel Bread Meal #2 8 oz Chicken Breast 8 oz White Potato 1 cup Spinach Meal #3 8 oz Extra lean ground turkey 3 oz Swiss Chard 1 cup Basmati Rice Meal #4 Post Workout 7 oz Chicken Breast 1 cup Brown Rice 1 cup Brussel Sprouts 2 scoops of Vitargo Meal #5 6 oz Salmon 8 oz Sweet Potato Meal #6 7 oz Bison small salad with cucumbers, peppers, Macadamia Nut Oil to salad.

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MI40 4500 MEAL PLANS

4500 CALS: HIGH CARB


DIET 3
Meal #1 8 egg whites 1 whole egg 1 apple 1 oz Brazil Nuts 1 slice of Ezekiel Bread Meal #2 8 oz Bison 1 cup brown rice Meal #3 8 oz Extra lean ground turkey 4 oz Asparagus 1 cup Quinoa Meal #4 Post Workout 7 oz Chicken Breast 8 oz Sweet Potato 1 cup Broccoli 2 scoops of Vitargo Meal #5 6 oz Tilapia 8 oz White Potato Meal #6 7 oz Steak small salad with cucumbers, peppers, tomatoes and walnuts. Add 1 tbsp of Walnut Oil to salad.

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MI40 4500 MEAL PLANS

4500 CALS: LOW CARB


DIET 1
Upon Waking 2 scoops Whey Protein Isolate Meal #1 16 Egg Whites 40gram Spinach Cup Millet (cooked) 3 Tbsp Raisins Meal #2 6oz Chicken Thigh 6oz Chicken Breast 2/3 Cup Cooked Brown Rice 200gram Broccoli 100gram Spinach Meal #3 12oz White Fish (Cod, Halibut etc) 2/3 Cup Cooked Brown Rice 100gram Broccoli 100gram Zucchini Meal #4 12oz Chicken Breast 6 Egg Whites 200gram Asparagus 50gram Swiss Chard (or any leafy green)

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MI40 4500 MEAL PLANS


Meal #5 12oz Ground Turkey 2/3 Cup Kidney Beans (cooked) 150gram String Beans 50gram Green peppers Meal #6 9oz Sirloin Steak 200gram broccoli avocado Before Bed During/Post workout 2 scoops casein 1 scoop isolate 70g carbs from vitargo

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MI40 4500 MEAL PLANS

4500 CALS: LOW CARB


Pre-Breakfast Greens shake- yogurt, spinach, 2 scoops whey protein Meal #1 8 egg whites 4 whole eggs cook with 2 cups spinach 1 cup oats (measured dry) Meal #2 12 oz Cod or Halibut 2/3 cup cooked Quinoa 4 oz Asparagus 1 cup Broccoli Meal #3 12 oz Chicken Breast 2/3 cup brown rice (Cooked) 1 cup Kale Meal #4 Post Workout 12 oz Ground Turkey 6 egg whites 1 cup Spinach Meal #5 12 oz Bison 1 cups of Green Beans 2/3 cup kidney beans Meal #6 9 oz steak 1 cup Bok Choy
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DIET 2

MI40 4500 MEAL PLANS


Meal #7 10 oz Chicken Breast Salad with cucumber, tomatoes, and spinach Before Bed 2 scoops Casein Protein

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MI40 4500 MEAL PLANS

4500 CALS: LOW CARB


Pre-Breakfast 2 scoops whey protein Meal #1 10 egg whites 4 whole eggs 1 cup broccoli Meal #2 12 oz Bison 1 cup cooked Jasmine Rice 4 oz Green Beans Meal #3 12 oz Extra lean ground turkey 1 bushel of Kale Meal #4 Post Workout 12 oz Chicken Breast 4 egg whites 2 whole eggs 1 cup Brown Rice Meal #5 12 oz Tilapia 1 cup Spinach Meal #6 9 oz Lean ground beef 3 oz Peppers

DIET 3

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MI40 4500 MEAL PLANS


Meal #7 10 oz Steak 1 cup Zucchini Before Bed 2 scoops Casein Protein, water 1 oz Brazil Nuts

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