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

DIET 1
Meal #1
1.5 Cups Oats (measured raw)
8 Egg Whites
1 Tbsp Ground Flax Seed

Meal #2
1.25 cups Cooked Brown Rice
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)

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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
cup Jasmine Rice
1 cup Green Beans

Meal #3
5 oz Extra Lean Ground Turkey
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
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
cup Jasmine Rice
1 cup Green Beans

Meal #3
5 oz Extra Lean Ground Turkey
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 & Avocado

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MI40 3000 MEAL PLANS

3000 CALS: LOW CARB

DIET 1
Pre-Breakfast
1 scoop Whey Isolate

Meal #1
12 Egg Whites
Cup Oats (measured raw)
1/2cup almonds

Meal #2
6oz Ground Lamb or Bison
Cup Cooked Brown Rice
1Tbsp Chopping Onion
120gram Broccoli

Meal #3
8oz Chicken Breast
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
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) 2 scoop Whey Isolate
50g carbs from vitargo

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MI40 3000 MEAL PLANS

3000 CALS: LOW CARB

DIET 2
Pre-Breakfast
1 scoop whey protein, water

Meal #1
8 egg whites cooked with 4 large shrimp
1 tbsp Almond Butter

Meal #2
6 oz Chicken Breast
cup cooked brown rice
3 oz Asparagus

Meal #3
8 oz lean ground beef
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
avocado

Before Bed
8 egg whites, 4 whole eggs
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MI40 3000 MEAL PLANS

3000 CALS: LOW CARB

DIET 3
Pre-Breakfast
1 scoop whey protein, water

Meal #1
4 egg whites, 2 whole eggs, cooked with 4 large shrimp
Avocado

Meal #2
6 oz Lean ground beef
cup cooked Basmati Rice
3 oz Asparagus

Meal #3
8 oz Halibut
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

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