4500 CAL

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

Copyright 2011 Ben Pakulski Athletics and BenPakulski.com

MI40 4500 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 4500 MEAL PLANS

4500 CALS: HIGH CARB

DIET 1
Meal #1
70.5g Shredded Wheat (3 biscuits)
10 Egg Whites
1 Banana
Cup Walnuts

Meal #2
2 Eggs
1.5 Cups Cooked Brown Rice
2 scoop Protein Powder

Meal #3
8oz Ground Turkey
1.5 Cups Cooked Brown Rice
120gram String beans

Meal #4
7oz Chicken Breast
1.5 Cups Cooked Brown Rice
2 Tbsp Chia Seeds
100gram broccoli

Meal #5
12 Egg Whites
8oz Sweet Potato, 1 Tbsp Olive Oil

Meal #6
7oz Salmon
8oz Sweet Potato
100gram

Pre/during/post workout
1 scoop Vitargo 3x/day (yielding 40gram of carbs/scoop
1 scoop Protein Powder and 1 banana *Add to post workout serving of WM.
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MI40 4500 MEAL PLANS

4500 CALS: HIGH CARB

DIET 2

Meal #1
10 egg whites
1 banana
1 tbsp Almond Butter
1 slice of Ezekiel Bread

Meal #2
8 oz Chicken Breast
8 oz White Potato
1 cup Spinach

Meal #3
8 oz Extra lean ground turkey
3 oz Swiss Chard
1 cup Basmati Rice

Meal #4 Post Workout

7 oz Chicken Breast
1 cup Brown Rice
1 cup Brussel Sprouts
2 scoops of Vitargo

Meal #5
6 oz Salmon
8 oz Sweet Potato

Meal #6
7 oz Bison
small salad with cucumbers, peppers, Macadamia Nut Oil to salad.

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MI40 4500 MEAL PLANS

4500 CALS: HIGH CARB

DIET 3

Meal #1
8 egg whites
1 whole egg
1 apple
1 oz Brazil Nuts
1 slice of Ezekiel Bread

Meal #2
8 oz Bison
1 cup brown rice

Meal #3
8 oz Extra lean ground turkey
4 oz Asparagus
1 cup Quinoa

Meal #4 Post Workout

7 oz Chicken Breast
8 oz Sweet Potato
1 cup Broccoli
2 scoops of Vitargo

Meal #5
6 oz Tilapia
8 oz White Potato

Meal #6
7 oz Steak
small salad with cucumbers, peppers, tomatoes and walnuts. Add 1 tbsp of Walnut
Oil to salad.

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MI40 4500 MEAL PLANS

4500 CALS: LOW CARB

DIET 1

Upon Waking
2 scoops Whey Protein Isolate

Meal #1
16 Egg Whites
40gram Spinach
Cup Millet (cooked)
3 Tbsp Raisins

Meal #2
6oz Chicken Thigh
6oz Chicken Breast
2/3 Cup Cooked Brown Rice
200gram Broccoli
100gram Spinach

Meal #3
12oz White Fish (Cod, Halibut etc)
2/3 Cup Cooked Brown Rice
100gram Broccoli
100gram Zucchini

Meal #4
12oz Chicken Breast
6 Egg Whites
200gram Asparagus
50gram Swiss Chard (or any leafy green)

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MI40 4500 MEAL PLANS

Meal #5
12oz Ground Turkey
2/3 Cup Kidney Beans (cooked)
150gram String Beans
50gram Green peppers

Meal #6
9oz Sirloin Steak
200gram broccoli
avocado

Before Bed
During/Post workout
2 scoops casein 1 scoop isolate
70g carbs from vitargo

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MI40 4500 MEAL PLANS

4500 CALS: LOW CARB

DIET 2
Pre-Breakfast
Greens shake- yogurt, spinach, 2 scoops whey protein

Meal #1
8 egg whites
4 whole eggs
cook with 2 cups spinach
1 cup oats (measured dry)

Meal #2
12 oz Cod or Halibut
2/3 cup cooked Quinoa
4 oz Asparagus
1 cup Broccoli

Meal #3
12 oz Chicken Breast
2/3 cup brown rice (Cooked)
1 cup Kale

Meal #4 Post Workout

12 oz Ground Turkey
6 egg whites
1 cup Spinach

Meal #5
12 oz Bison
1 cups of Green Beans
2/3 cup kidney beans

Meal #6
9 oz steak
1 cup Bok Choy

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MI40 4500 MEAL PLANS

Meal #7
10 oz Chicken Breast
Salad with cucumber, tomatoes, and spinach

Before Bed

2 scoops Casein Protein

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MI40 4500 MEAL PLANS

4500 CALS: LOW CARB

DIET 3
Pre-Breakfast
2 scoops whey protein

Meal #1
10 egg whites
4 whole eggs
1 cup broccoli

Meal #2
12 oz Bison
1 cup cooked Jasmine Rice
4 oz Green Beans

Meal #3
12 oz Extra lean ground turkey
1 bushel of Kale

Meal #4 Post Workout

12 oz Chicken Breast
4 egg whites
2 whole eggs
1 cup Brown Rice

Meal #5
12 oz Tilapia
1 cup Spinach

Meal #6
9 oz Lean ground beef
3 oz Peppers

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MI40 4500 MEAL PLANS

Meal #7
10 oz Steak
1 cup Zucchini

Before Bed
2 scoops Casein Protein, water
1 oz Brazil Nuts

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