By Ben Pakulski Honors Kinesiology Degree, CSCS, ACE, MAT
Copyright 2011 Ben Pakulski Athletics and BenPakulski.com
MI40 2750 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.
2750 CALS: HIGH CARB DIET 2 Meal #1 1.5 cup of oats (measured raw) 1 tbsp Almond Butter 7 egg whites Meal #2 5 oz Extra Lean Turkey 2 slices of Ezekiel Bread ½ Quinoa Meal #3 7 oz Cod 7 oz White Potato 1 cup Zucchini Meal #4 Post Workout 4 oz Chicken Breast 1 cup Broccoli ½ cup Basmati Rice Meal #5 4 oz Bison 6 oz Sweet Potato 1 cup Green Beans Meal #6 8 egg whites cooked with spinach 1 oz Brazil Nuts
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MI40 2750 MEAL PLANS
2750 CALS: HIGH CARB DIET 3 Meal #1 1.5 cup of oats (measured raw) with 2 tbsp Ground Flax Seeds 4 egg whites cooked with 5 large shrimp & broccoli Meal #2 5 oz Lean ground beef ½ cup Brown rice 1 cup Spinach Meal #3 7 oz Halibut 7 oz Sweet Potato 1 cup Brussel Sprouts Meal #4 Post Workout 4 oz Chicken Breast 1 cup Mixed veggies ½ cup Quinoa Meal #5 4 oz Bison 6 oz White Potato 1 bushel of Swiss Chard Meal #6 8 egg whites cooked with spinach 1 tbsp Almond Butter
www.benpakulski.com
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MI40 2750 MEAL PLANS
2750 CALS: LOW CARB DIET 1 Pre-Breakfast 1 scoop Whey Isolate Meal #1 4oz chicken sausages 2 whole eggs 1/4cup almonds/cashews Meal #2 5oz Extra Lean Ground Beef ½ Cup Cooked Brown Rice 20gram Onion 120gram Broccoli Meal #3 9oz Chicken Breast 100gram Broccoli 120gram Zucchini 2/3 Cup Kidney Beans (measured cooked) Meal #4 9oz Chicken Breast 150gram Cauliflower 4 Egg Whites
Before Bed During/Post Workout(30mins into workout) 50g carbs from vitargo
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1 scoop Whey Isolate
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MI40 2750 MEAL PLANS
2750 CALS: LOW CARB DIET 2 Pre-Breakfast 1 scoop whey protein, water Meal #1 8 egg whites 2 whole eggs 1 oz Brazil Nuts Meal #2 5 oz Bison cooked with 2 handfuls of Spinach ½ cup White Jasmine Rice Meal #3 9 oz Extra lean ground turkey 1 cup Green Beans Meal #4 Post Workout 9 oz chicken breast ½ cup Quinoa 1 cup Broccoli Meal #5 8 oz Cod 1 bushel of Swiss Chard Meal #6 5 oz lean ground beef cooked with 2 egg whites and a large handful of spinach Before Bed 8 egg whites 1 tbsp Almond Butter
www.benpakulski.com
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MI40 2750 MEAL PLANS
2750 CALS: LOW CARB DIET 3 Pre-Breakfast 1 scoop whey protein, water Meal #1 12 egg whites 1 oz Almonds Meal #2 5 oz lean ground beef cooked with 2 handfuls of Spinach ½ cup Oats (measured raw) Meal #3 9 oz Cod 1 cup Broccoli Meal #4 Post Workout 9 oz chicken breast 6 oz white potato 1 cup Mixed veggies Meal #5 8 oz Salmon 1 bushel of Kale Meal #6 5 oz steak 1 cup Brussel Sprouts Before Bed 4 egg whites 2 whole eggs 1 tbsp Almond Butter
