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4000 CALBy Ben PAkuLski

Honors kinesioLogy Degree, CsCs, ACe, MAT

Copyright 2011 Ben Pakulski Athletics and BenPakulski.com

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MI40 4000 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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4000 CALs: HigH CArB

DIET 1

Meal #1

70.5g Shredded Wheat (3 biscuits)

10 Egg Whites

1 banana

Cup Walnuts

Meal #2

2 Scoops Protein Powder

7oz Baked Potato

Meal #3

8oz Ground Turkey

Cup Quinoa (pre-cooked-measured dry)

120gram String Beans

Meal #4

7oz Chicken Breast

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 #67oz 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)

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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

cup Basmati Rice

Meal #4 Post Workout

7 oz Chicken Breast

cup Quinoa

1 cup Swiss Chard

1 scoops of Vitargo

Meal #5

6 oz Tilapia

6 oz Sweet Potato

4 oz Green Beans

Meal #610 egg whites

cup plain grits

1 tbsp Almond Butter

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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

cup Quinoa


7 oz Chicken Breast

cup Brown Rice

1 cup Cauliower

1 scoops of Vitargo

Meal #5

6 oz Steak

6 oz Sweet Potato

4 oz Asparagus

Meal #6

7 oz Cod6 oz White Potato

4 oz Zucchini

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Meals #6

9oz Sirloin Steak

200gram broccoli

Meal #78oz Chicken Breast

50gram Swiss Chard

avocado

Before Bed

During/post workout

2 scoops Whey Protein

70g carbs from Vitargo

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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

Grits (Cooked)

Meal #29 oz Chicken Breast

1 cup broccoli

3 oz cooked carrots

2/3 cup white rice (Cooked)

Meal #3

9 oz Flounder

4 oz Asparagus


10 oz Ground Turkey

3 oz cooked shrimp

cup Quinoa (Cooked)

1 cup zucchini and squash

Meal #5

10 oz Bison1 cup Kale

2/3 cup lentils

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Meal #6

9 oz steak

1 cups Broccoli

Meal #78 oz Tilapia

1 cup Swiss Chard

Before Bed

2 scoops Whey Protein

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4000 CALs: Low CArB

DIET 3

Pre-Breakfast

2 scoops whey protein, water

Meal #1

12 egg whites

2 whole eggs

1 oz Walnuts

Meal #2

9 oz Lean ground beef1 cup Zucchini

1/2 cup Jasmine Rice (Cooked)

Meal #3

9 oz Halibut

4 oz Green Beans


10 oz Chicken Breast6 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 Cauliower

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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 Avocado

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