5000 CAL
By Ben PAkuLski
Honors kinesioLogy Degree, CsCs, ACe, MAT
MI40 5000 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.
MI40 5000 MEAL PLANS
5000 CALs: HigH CArB
DIET 1
Meal #1
70.5g Shredded Wheat (3 biscuits) ½ Cup Blueberries
1/8 Cup Chopped Walnuts 12 Egg Whites
Meal #2
½ Cup Quinoa (measured pre-cooked) 8oz Ground Turkey
120gram String Beans
Meal #3
½ Cup Quinoa (measured pre-cooked) 8oz Chicken Breast
½ Cup Kidney Beans, cooked (canned is fine) 2 tsp Olive Oil
Meal #4
7oz Ground Turkey
1 Cup Kidney Beans, cooked 2 Slices Rye Bread
1 Cup Spinach
Meal #5
6oz Sweet Potato 8oz Chicken Breast 120gram Broccoli
½ Cup Cooked Brown Rice
Meal #6
2 Slices Rye Bread
1 tbsp natural Peanut Butter 12 Egg Whites
MI40 5000 MEAL PLANS
Add into day, anywherePost Workout
1 serving of a MI40 Weight Gain Shake (yielding 1010 calories) 2 scoops Vitargo (yielding 70 gram carb)
MI40 5000 MEAL PLANS
5000 CALs: HigH CArB
DIET 2
Meal #1
8 egg whites 2 whole eggs ½ cup blueberries
2 slices of Ezekiel Bread
Meal #2
8 oz Bison
1 cup Asparagus ½ Brown Rice
Meal #3
8 oz Extra Lean Ground Turkey ½ cup Quinoa
½ cup lentils
Meal #4 Post Workout
7 oz Chicken Breast 1 cup Cauliflower 6 oz White Potato 2 scoops of Vitargo
weight gainer- 1 serving yielding 1010 calories
Meal #5 8 oz Salmon 1 cup Broccoli 10 oz Sweet Potato Meal #6 6 oz Steak
MI40 5000 MEAL PLANS
5000 CALs: HigH CArB
DIET 3
Meal #1
12 egg whites ½ cup strawberries
2 slices of Ezekiel Bread
Meal #2
8 oz Lean Ground Beef 1 cup Spinach
½ Jasmine Rice
Meal #3
8 oz Extra Lean Ground Turkey ½ cup Brown Rice
½ cup lentils
Meal #4 Post Workout
7 oz Chicken Breast 1 bushel of Swiss Chard 6 oz White Potato
2 scoops of Vitargo
weight gainer- 1 serving yielding 1010 calories
MI40 5000 MEAL PLANS
5000 CALs: Low CArB
DIET 1
Upon Waking
2 Scoops Whey Protein Isolate
Meal #1
16 Egg Whites 40gram Spinach
1/3cup nuts or 2 tbsp almond butter
Meal #2
6oz Chicken Thigh 6oz Chicken Breast
½ Cup Cooked Brown Rice 200gram Broccoli
100gram Spinach
Meal #3
12oz White Fish (Cod, Halibut, etc) ½ Cup Cooked Brown Rice
½ Cooked lentils 100gram Broccoli 100gram Zucchini
Meal #4
12oz Chicken Breast ½ Cup Cooked Lentils 6 Egg Whites
200gram Asparagus
MI40 5000 MEAL PLANS
Meal #5
12oz Ground Turkey
2/3 Cup Kidney Beans, cooked 150gram String Beans
50 Green Onion
Meal #6
12oz Sirloin Steak 200gram Broccoli 100gram Cucumber ½ avocado
During Working Post Workout
100g carbs from vitargo
3 scoops Whey Protein Isolate
Before Bed
MI40 5000 MEAL PLANS
5000 CALs: Low CArB
DIET 2
Pre-Breakfast
Greens shake- yogurt, spinach, 2 scoops whey protein
Meal #1
8 egg whites 4 whole eggs 2/3 cup (dry) Grits 1 oz Brazil nuts
Meal #2
12 oz Extra lean ground turkey ½ cup cooked white Jasmine rice 1 cup Green beans
Meal #3
12 oz Tilapia
1 cup cooked Brown rice 1 cup Asparagus
Meal #4 Post Workout
12 oz Chicken Breast mixed with 1 cup Spinach and 6 egg whites 1 ½ cup Broccoli
Meal #5
12 oz Bison cooked with ½ large Pepper, ¼ medium Onions and 1 bushel of Swiss Chard
2/3 cup cooked lentils
Meal #6
12 oz lean ground beef 4 oz Asparagus
MI40 5000 MEAL PLANS
Meal #7
10 oz Chicken Breast 2 cups Spinach
2 oz Green Peppers
MI40 5000 MEAL PLANS
5000 CALs: Low CArB
DIET 3
Pre-Breakfast
2 scoops whey protein
Meal #1
8 oz Lean ground beef 2 handfuls of Spinach 1 oz Almonds Meal #2 12 oz Chicken 6 oz white potato 3 oz Mixed veggies Meal #3 12 oz Tilapia
1 cup cooked Basmati Rice 1 bushel of Swiss Chard
Meal #4 Post Workout
12 oz Extra lean ground turkey cooked with a bushel of Kale 8 oz Sweet Potato
Meal #5
12 oz Bison
2/3 cup cooked lentils 1 cup Spinach
Meal #6
12 oz Extra lean ground turkey 4 oz Brussel Sprouts
MI40 5000 MEAL PLANS
Meal #7
10 oz Salmon
1 bushel of Bok Choy 1 cup Peppers
Before Bed
