3000 CAL
By Ben Pakulski Honors Kinesiology Degree, CSCS, ACE, MAT
Copyright 2011 Ben Pakulski Athletics and BenPakulski.com
MI40 3000 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 3000 MEAL PLANS
3000 CALS: HIGH CARB Meal #1 1.5 Cups Oats (measured raw) 8 Egg Whites 1 Tbsp Ground Flax Seed
DIET 1
Meal #2 1.25 cups Cooked Brown Rice ½ Tbsp Coconut Oil 5oz Chicken Breast 100gram Broccoli Meal #3 1.25 Cooked Brown Rice 5oz Tilapia or other whites fish 1 Tbsp Ground Flax Seed 100gram String Beans Meal #4 6oz Baked Potato 5oz Chicken Breast 120gram String Beans Meal #5 3 Slices Rye Bread 5oz Tuna/Fish 1 Tbsp Sunflower Seeds Meal #6 Post workout 6 Egg Whites 1 Egg 100gram String Beans 30gram Avocado 40g Scoop Vitargo S2 (yielding 40gram Carbs) www.benpakulski.com
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MI40 3000 MEAL PLANS
3000 CALS: HIGH CARB 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 ¾ cup Jasmine Rice 1 cup Green Beans Meal #3 5 oz Extra Lean Ground Turkey ¾ cup Brown Rice 1 cup Cauliflower 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 #6 4 egg whites, 2 whole eggs ½ Avocado
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MI40 3000 MEAL PLANS
3000 CALS: HIGH CARB 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 ¾ cup Jasmine Rice 1 cup Green Beans Meal #3 5 oz Extra Lean Ground Turkey ¾ cup Brown Rice 1 cup Cauliflower Meal #4 Post 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 & ½ Avocado
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MI40 3000 MEAL PLANS
3000 CALS: LOW CARB Pre-Breakfast 1 scoop Whey Isolate
DIET 1
Meal #1 12 Egg Whites ½ Cup Oats (measured raw) 1/2cup almonds Meal #2 6oz Ground Lamb or Bison ½ Cup Cooked Brown Rice 1Tbsp Chopping Onion 120gram Broccoli Meal #3 8oz Chicken Breast ½ cup kidneys beans (measured cooked) 100gram Broccoli 120gram zucchini Meal #4 8oz Chicken Breast 4 Egg Whites 200gram String Beans 50 Brussel Sprouts Meal #5 16 Egg Whites ½ cup Kidney Beans (measured cooked) 100gram string beans
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MI40 3000 MEAL PLANS Meal #6 7oz Sirloin Steak 120gram Broccoli 1/2avocado
Before Bed During/Post Workout (30mins into workout) 50g carbs from vitargo
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2 scoop Whey Isolate
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MI40 3000 MEAL PLANS
3000 CALS: LOW CARB Pre-Breakfast 1 scoop whey protein, water
DIET 2
Meal #1 8 egg whites cooked with 4 large shrimp 1 tbsp Almond Butter Meal #2 6 oz Chicken Breast ½ cup cooked brown rice 3 oz Asparagus Meal #3 8 oz lean ground beef ½ cup lentils small salad with mixed greens, tomatoes, cucumbers, carrots and peppers Meal #4 Post Workout 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 ½ avocado Before Bed 8 egg whites, 4 whole eggs www.benpakulski.com
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MI40 3000 MEAL PLANS
3000 CALS: LOW CARB Pre-Breakfast 1 scoop whey protein, water
DIET 3
Meal #1 4 egg whites, 2 whole eggs, cooked with 4 large shrimp ½ Avocado Meal #2 6 oz Lean ground beef ½ cup cooked Basmati Rice 3 oz Asparagus Meal #3 8 oz Halibut ½ cup Kidney Beans (measured cooked) 4 oz Mixed veggies Meal #4 Post Workout 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 www.benpakulski.com
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