mi40-5000

5000 CALBy Ben PAkuLski

Honors kinesioLogy Degree, CsCs, ACe, MAT

Copyright 2011 Ben Pakulski Athletics and BenPakulski.com

www.BenPAkuLski.CoM 3

MI40 5000 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 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.

http://www.benpakulski.com



5000 CALs: HigH CArBDIET 1

Meal #1 70.5g Shredded Wheat (3 biscuits)½ Cup Blueberries1/8 Cup Chopped Walnuts12 Egg Whites

Meal #2 ½ Cup Quinoa (measured pre-cooked)8oz Ground Turkey120gram String Beans

Meal #3 ½ Cup Quinoa (measured pre-cooked)8oz Chicken Breast½ Cup Kidney Beans, cooked (canned is fine)2 tsp Olive Oil

Meal #4 7oz Ground Turkey1 Cup Kidney Beans, cooked2 Slices Rye Bread1 Cup Spinach

Meal #5 6oz Sweet Potato8oz Chicken Breast120gram Broccoli½ Cup Cooked Brown Rice

Meal #6 2 Slices Rye Bread1 tbsp natural Peanut Butter12 Egg Whites




Add into day, anywhere

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





Meal #18 egg whites 2 whole eggs½ cup blueberries2 slices of Ezekiel Bread

Meal #28 oz Bison1 cup Asparagus½ Brown Rice

Meal #38 oz Extra Lean Ground Turkey½ cup Quinoa½ cup lentils

Meal #4 Post Workout7 oz Chicken Breast1 cup Cauliflower6 oz White Potato2 scoops of Vitargoweight gainer- 1 serving yielding 1010 calories

Meal #58 oz Salmon1 cup Broccoli10 oz Sweet Potato

Meal #66 oz Steak½ cup Kidney Beans





Meal #112 egg whites ½ cup strawberries2 slices of Ezekiel Bread

Meal #28 oz Lean Ground Beef1 cup Spinach½ Jasmine Rice

Meal #38 oz Extra Lean Ground Turkey½ cup Brown Rice½ cup lentils

Meal #4 Post Workout7 oz Chicken Breast1 bushel of Swiss Chard 6 oz White Potato2 scoops of Vitargoweight gainer- 1 serving yielding 1010 calories

Meal #58 oz Flounder 1 cup Brussel Sprouts2 cups Brown Rice

Meal #66 oz Steak½ cup Lentils½ Avocado




5000 CALs: Low CArBDIET 1

Upon Waking 2 Scoops Whey Protein Isolate

Meal #1 16 Egg Whites40gram Spinach1/3cup nuts or 2 tbsp almond butter

Meal #2 6oz Chicken Thigh6oz Chicken Breast½ Cup Cooked Brown Rice200gram Broccoli100gram Spinach

Meal #3 12oz White Fish (Cod, Halibut, etc)½ Cup Cooked Brown Rice½ Cooked lentils100gram Broccoli100gram Zucchini

Meal #4 12oz Chicken Breast½ Cup Cooked Lentils6 Egg Whites200gram Asparagus 50 Swiss Chard (or any leafy green)




Meal #5 12oz Ground Turkey2/3 Cup Kidney Beans, cooked150gram String Beans50 Green Onion

Meal #6 12oz Sirloin Steak200gram Broccoli100gram Cucumber½ avocado

During WorkingPost Workout100g carbs from vitargo3 scoops Whey Protein Isolate

Before Bed 2 scoops Casein Powder, 1 scoop isolate





Pre-Breakfast Greens shake- yogurt, spinach, 2 scoops whey protein

Meal #18 egg whites4 whole eggs2/3 cup (dry) Grits1 oz Brazil nuts

Meal #212 oz Extra lean ground turkey½ cup cooked white Jasmine rice1 cup Green beans

Meal #312 oz Tilapia1 cup cooked Brown rice1 cup Asparagus

Meal #4 Post Workout12 oz Chicken Breast mixed with 1 cup Spinach and 6 egg whites1 ½ cup Broccoli

Meal #512 oz Bison cooked with ½ large Pepper, ¼ medium Onions and 1 bushel of Swiss Chard2/3 cup cooked lentils

Meal #612 oz lean ground beef4 oz Asparagussmall mixed green salad with peppers, carrots, tomatoes, walnuts and cucumbers




Meal #710 oz Chicken Breast2 cups Spinach2 oz Green PeppersBefore Bed 2 scoops Casein Protein





Pre-Breakfast 2 scoops whey protein

Meal #18 oz Lean ground beef 2 handfuls of Spinach 1 oz Almonds

Meal #212 oz Chicken6 oz white potato3 oz Mixed veggies

Meal #312 oz Tilapia 1 cup cooked Basmati Rice1 bushel of Swiss Chard

Meal #4 Post Workout12 oz Extra lean ground turkey cooked with a bushel of Kale8 oz Sweet Potato

Meal #512 oz Bison2/3 cup cooked lentils1 cup Spinach

Meal #612 oz Extra lean ground turkey 4 oz Brussel Sprouts




Meal #710 oz Salmon1 bushel of Bok Choy 1 cup Peppers

Before Bed 2 scoops Casein Protein mixed with ½ Avocado and Spinach


mi40-5000

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