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3000 CALBy Ben PAkuLski

Honors kinesioLogy Degree, CsCs, ACe, MAT

Copyright 2011 Ben Pakulski Athletics and BenPakulski.com

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MI40 3000 MEAL PLANS

LegAL DisCLAiMerThe 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 afliates 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.
http://www.benpakulski.com/http://www.benpakulski.com/

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3000 CALs: HigH CArB

DIET 1

Meal #1

1.5 Cups Oats (measured raw)

8 Egg Whites

1 Tbsp Ground Flax Seed

Meal #2

1.25 cups Cooked Brown Rice

Tbsp Coconut Oil

5oz Chicken Breast

100gram Broccoli

Meal #3

1.25 Cooked Brown Rice

5oz Tilapia or other whites sh

1 Tbsp Ground Flax Seed

100gram String Beans

Meal #4

6oz Baked Potato

5oz Chicken Breast


Meal #5

3 Slices Rye Bread

5oz Tuna/Fish

1 Tbsp Sunower Seeds

Meal #6 Post workout

6 Egg Whites

1 Egg


30gram Avocado

40g Scoop Vitargo S2 (yielding 40gram Carbs)

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DIET 2

Meal #1

1.5 cup of oats (measured raw) with 2 tbsp Ground Flax Seeds

4 egg whites & 2 whole eggs

Meal #2

5 oz Chicken Breast

cup Jasmine Rice

1 cup Green Beans

Meal #3

5 oz Extra Lean Ground Turkey

cup Brown Rice

1 cup Cauliower

Meal #4 Post Workout

5 oz Chicken Breast

1 cup Green Beans

6 oz Sweet Potato

1 scoop of Vitargo

Meal #5

5 oz Steak

2 slices of Ezekiel Bread

1 cup Broccoli

Meal #64 egg whites, 2 whole eggs

Avocado

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DIET 3

Meal #1

1.5 cup of oats (measured raw) with 2 tbsp Ground Flax Seeds

4 egg whites & 2 whole eggs

Meal #2

5 oz Chicken Breast

cup Jasmine Rice1 cup Green Beans

Meal #3

5 oz Extra Lean Ground Turkey

cup Brown Rice

1 cup Cauliower

Meal #4Post workout

5 oz Chicken Breast

1 cup Green Beans

6 oz Sweet Potato

1 scoop of Vitargo

Meal #5

5 oz Bison burgers on Gluten Free buns

1 cup Green Beans

Meal #6

1 scoop Whey protein, water & Avocado

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3000 CALs: Low CArB

DIET 1

Pre-Breakfast

1 scoop Whey Isolate

Meal #1

12 Egg Whites

Cup Oats (measured raw)

1/2cup almonds

Meal #2

6oz Ground Lamb or Bison Cup Cooked Brown Rice

1Tbsp Chopping Onion

120gram Broccoli

Meal #3

8oz Chicken Breast

cup kidneys beans (measured cooked)

100gram Broccoli

120gram zucchini

Meal #4

8oz Chicken Breast

4 Egg Whites


50 Brussel Sprouts

Meal #516 Egg Whites

cup Kidney Beans (measured cooked)

100gram string beans

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Meal #6

7oz Sirloin Steak

120gram Broccoli

1/2avocado

Before Bed

During/Post Workout (30mins into workout) 2 scoop Whey Isolate

50g carbs from vitargo

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3000 CALs: Low CArB

DIET 2

Pre-Breakfast

1 scoop whey protein, water

Meal #1

8 egg whites cooked with 4 large shrimp

1 tbsp Almond Butter

Meal #2

6 oz Chicken Breast cup cooked brown rice

3 oz Asparagus

Meal #3

8 oz lean ground beef

cup lentils

small salad with mixed greens, tomatoes, cucumbers, carrots and peppers


10 oz chicken breast

6 oz sweet potatoes

3 oz Brussel Sprouts

Meal #5

9 oz Halibut

1 cup Broccoli

Meal #6

7 oz Steak

1 bushel of Swiss Chard

avocado

Before Bed

8 egg whites, 4 whole eggs

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3000 CALs: Low CArB

DIET 3

Pre-Breakfast

1 scoop whey protein, water

Meal #1

4 egg whites, 2 whole eggs, cooked with 4 large shrimp

Avocado

Meal #2

6 oz Lean ground beef

cup cooked Basmati Rice3 oz Asparagus

Meal #3

8 oz Halibut

cup Kidney Beans (measured cooked)

4 oz Mixed veggies


10 oz chicken breast

6 oz White potato (homemade) fries

small salad with tomatoes, cucumbers, mixed greens, and peppers

Meal #5

9 oz Salmon

3 oz Swiss Chard

Meal #6

7 oz Steak

1 cup Asparagus

Before Bed

2 scoops Whey protein, water

1 ounce Brazil Nuts

mi40-3000

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