4000 CAL

By Ben Pakulski
Honors Kinesiology Degree, CSCS, ACE, MAT

Copyright 2011 Ben Pakulski Athletics and BenPakulski.com

MI40 4000 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 4000 MEAL PLANS

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 #6
7oz 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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MI40 4000 MEAL PLANS

4000 CALS: HIGH CARB

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 #6
10 egg whites
cup plain grits
1 tbsp Almond Butter

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MI40 4000 MEAL PLANS

4000 CALS: HIGH CARB

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

Meal #4 Post Workout

7 oz Chicken Breast
cup Brown Rice
1 cup Cauliflower
1 scoops of Vitargo

Meal #5
6 oz Steak
6 oz Sweet Potato
4 oz Asparagus

Meal #6
7 oz Cod
6 oz White Potato
4 oz Zucchini

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MI40 4000 MEAL PLANS

4000 CALS: LOW CARB

DIET 1

Upon Waking
2 scoops Whey Protein Isolate

Meal #1
16 Egg Whites
2/3 cup Millet (measured cooked)
1/3 cup Walnuts
3 Tbsp Raisins

Meal #2
9oz Chicken Thigh
2/3 cup Cooked Brown Rice
100gram Spinach
120gram Broccoli

Meal #3
9oz White Fish (cod or Halibut)
Cooked Brown Rice
100gram Broccoli
100gram Zucchini

Meal #4
10oz Chicken Breast
6 Egg Whites
200gram Asparagus
50gram Swiss Chard

Meal #5
10oz Ground Turkey
150gram Sting Beans
50gram Green Onion

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MI40 4000 MEAL PLANS

Meals #6
9oz Sirloin Steak
200gram broccoli

Meal #7
8oz Chicken Breast
50gram Swiss Chard
avocado

Before Bed
During/post workout
2 scoops Whey Protein
70g carbs from Vitargo

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MI40 4000 MEAL PLANS

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 #2
9 oz Chicken Breast
1 cup broccoli
3 oz cooked carrots
2/3 cup white rice (Cooked)

Meal #3
9 oz Flounder
4 oz Asparagus

Meal #4 Post Workout

10 oz Ground Turkey
3 oz cooked shrimp
cup Quinoa (Cooked)
1 cup zucchini and squash

Meal #5
10 oz Bison
1 cup Kale
2/3 cup lentils

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MI40 4000 MEAL PLANS

Meal #6
9 oz steak
1 cups Broccoli

Meal #7
8 oz Tilapia
1 cup Swiss Chard

Before Bed

2 scoops Whey Protein

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MI40 4000 MEAL PLANS

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 beef
1 cup Zucchini
1/2 cup Jasmine Rice (Cooked)

Meal #3
9 oz Halibut
4 oz Green Beans

Meal #4 Post Workout

10 oz Chicken Breast
6 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 Cauliflower

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MI40 4000 MEAL PLANS

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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