mi40-2500

2500 CALBy Ben PAkuLski

Honors kinesioLogy Degree, CsCs, ACe, MAT

Copyright 2011 Ben Pakulski Athletics and BenPakulski.com

www.BenPAkuLski.CoM 3

MI40 2500 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



2500 CALs: HigH CArBDIET 1

Meal #1 1.25 Cup Oats (measured raw)6 Egg Whites1 Tbsp Ground Flax Seed

Meal #2 7oz Sweet Potato2 Slices Rye Bread4oz Chicken Breast

Meal #3 7oz Baked Potato1 Slice Rye Bread1 Tbsp Ground Flax Seed1 Cup Spinach

Meal #4 6oz Baked Potato4oz Chicken Breast100gram String Beans

Meal #5 3 Slices Rye Bread4oz Tuna/Fish1 Tbsp Sunflower Seeds

Meal #6 4 Egg Whites2 Eggs (whole)100gram string beans




2500 CALs: HigH CArBDIET 2

Meal #11.25 cup of oats (measured raw) with 2 tbsp ground flax seed4 egg whites, 2 whole eggs

Meal #24 oz Bison burgers on Gluten Free Buns7 oz White Potato Fries (homemade)

Meal #37 oz Tilapia7 oz sweet potato1 bushel of Swiss Chard

Meal #4 Post Workout4 oz Chicken Breast 1 cup Zucchini½ cup brown rice

Meal #54 oz Steak1 cup Basmati Rice1 cup Broccoli

Meal #61 scoop Whey Protein, Water, Spinach & ½ Avocado




2500 CALs: Low CArBDIET 1

Pre-Breakfast1 sc Whey Isolate (yielding 25-27gram protein) Meal #1 6 Egg Whites2 Eggs1/4 cup almonds

Meal #2 6oz Lean Beef100gram Cucumber100gram Broccoli

Meal #3 5oz Chicken breast2/3 Cup Kidney Beans (measured cooked)120gram Zucchini100gram Broccoli

Meal #4 6oz Chicken Breast120gram Cauliflower50gram broccoli

Meal #5 8 Egg Whites50gram Swiss Chard 120gram Asparagus2tablespoon virgin macadamia nut oil




Meal #6 5oz Sirloin Steak120gram Broccoli3oz avocado

Before BedDuring Workout 1 scoop Whey Isolate30g carbs from vitargo





Pre-Breakfast Greens shake- yogurt, spinach, 1 scoop whey protein

Meal #14 oz chicken, ½ broccoli, 1 ounce shrimp, 1 cup egg whites (cooked together)1oz Brazil nuts

Meal #27 oz Bison½ cup lentilsasparagus

Meal #36 oz Extra lean ground turkey2/3 cup kidney beans1 cup Bok Choy

Meal #4 Post Workout8 oz chicken breast6 oz sweet potatoes

Meal #55 oz steakswiss chard

Meal #64 oz salmon1 cup zucchini

Before Bed0 egg whites½ avocado





Pre-Breakfast 1 scoop whey protein, water

Meal #18 egg whites4 whole eggs1 oz Almonds

Meal #27 oz Chicken Breast ½ cup Brown Rice3 oz asparagus

Meal #36 oz Extra lean ground turkey2/3 cup lentils3 oz Zucchini

Meal #4 Post Workout8 oz chicken breast6 oz white potatoes1 cup Broccoli

Meal #55 oz Bison1 cup Cauliflower1 cup Broccoli

Meal #65 oz Steak1 cup Green Beans½ avaocado

Before Bed 1 scoop Whey Protein, Water





Pre-Breakfast 1 scoop whey protein, water

Meal #18 oz Chicken Breast ½ Avocado

Meal #27 oz Extra lean ground turkey ½ cup white rice3 oz spinach

Meal #36 oz Tilapia2/3 cup Kidney Beans (cooked)1 cup Broccoli

Meal #4 Post Workout8 oz chicken breast6 oz Sweet Potatoes1 cup Zucchini

Meal #55 oz Bison1 cup Green Beans

Meal #612 egg whites ½ avaocado

Before Bed1 scoop Whey Protein, Water


mi40-2500

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