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Mi40 4000 PDF
Mi40 4000 PDF
By Ben Pakulski
Honors Kinesiology Degree, CSCS, ACE, MAT
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.
www.benpakulski.com 3
MI40 4000 MEAL PLANS
Meal #2
2 Scoops Protein Powder
7oz Baked Potato
Meal #3
8oz Ground Turkey
½ Cup Quinoa (pre-cooked-measured dry)
120gram String Beans
Meal #4
7oz Chicken Breast
½ 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
www.benpakulski.com 4
MI40 4000 MEAL PLANS
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
½ cup Basmati Rice
Meal #5
6 oz Tilapia
6 oz Sweet Potato
4 oz Green Beans
Meal #6
10 egg whites
½ cup plain grits
1 tbsp Almond Butter
www.benpakulski.com 5
MI40 4000 MEAL PLANS
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
½ cup Quinoa
Meal #5
6 oz Steak
6 oz Sweet Potato
4 oz Asparagus
Meal #6
7 oz Cod
6 oz White Potato
4 oz Zucchini
www.benpakulski.com 6
MI40 4000 MEAL PLANS
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)
½ 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
www.benpakulski.com 7
MI40 4000 MEAL PLANS
Meals #6
9oz Sirloin Steak
200gram broccoli
Meal #7
8oz Chicken Breast
50gram Swiss Chard
½ avocado
Before Bed
During/post workout
2 scoops Whey Protein
70g carbs from Vitargo
www.benpakulski.com 8
MI40 4000 MEAL PLANS
Meal #1
2 cups egg whites
1 oz Almonds
½ 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 #5
10 oz Bison
1 cup Kale
2/3 cup lentils
www.benpakulski.com 9
MI40 4000 MEAL PLANS
Meal #6
9 oz steak
1 ½ cups Broccoli
Meal #7
8 oz Tilapia
1 cup Swiss Chard
Before Bed
www.benpakulski.com 10
MI40 4000 MEAL PLANS
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 #5
10 oz Bison
1 cup Swiss Chard
2/3 cup Kidney Beans
Meal #6
9 oz steak
4 oz Cauliflower
www.benpakulski.com 11
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 ½ Avocado
www.benpakulski.com 12