3250 CAL

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

Copyright 2011 Ben Pakulski Athletics and BenPakulski.com

MI40 3250 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 3250 MEAL PLANS

3250 CALS: HIGH CARB

DIET 1
Meal #1
1.5 Cups Oats (measure raw)
8 Egg Whites
1 Egg
Cup Blueberries

Meal #2
1.5 Cups Cooked Brown Rice
2 Tsp Coconut Oil
6oz Chicken Breast
100 Broccoli

Meal #3
1.5 Cups Cooked Brown Rice
5oz White Fish
100gram String Beans

Meal #4
7oz Baked Potato
5oz Chicken Breast
120gram String Beans

Meal #5
3 Slices Rye Bread
6oz Tuna/Fish
1 Tbsp Sunflower Seeds

Meal #6
6 Egg Whites
1 Egg
100gram String Beans
45gram Avocado
Add 1 40g scoop of Vitargo yielding 40g carbs either port workout or first thing in
the morning.
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MI40 3250 MEAL PLANS

3250 CALS: HIGH CARB

DIET 2

Meal #1
1.5 cup oats (measured raw)
6 egg whites & 2 whole eggs cooked with 1 tbsp coconut oil & 1 cup Broccoli

Meal #2
6 oz Lean ground beef cooked with 1 large handful of Spinach
1.5 cup cooked White Rice

Meal #3
5 oz Extra lean ground turkey
1.5 cups cooked brown rice
1 cup Mixed Veggies

Meal #4 Post Workout

7 oz Sweet Potato
5 oz Chicken Breast
1 cup Broccoli
1 scoop of Vitargo

Meal #5
6 oz Tilapia
2 slices of Ezekiel Bread

Meal #6
8 egg whites
1 tbsp Almond Butter

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MI40 3250 MEAL PLANS

3250 CALS: HIGH CARB

DIET 3

Meal #1
1.5 cup oats (measured raw) with 2 tbsp Ground Flax Seeds
8 Egg Whites
1 oz Almonds

Meal #2
6 oz Bison
1.5 cup cooked Basmati Rice
1 cup Asparagus

Meal #3
5 oz Extra lean ground turkey
1.5 cups Quinoa
1 bushel Swiss Chard

Meal #4 Post Workout

7 oz White Potato
5 oz Chicken Breast
1 cup Green Beans
1 scoop of Vitargo

Meal #5
6 oz Steak
4 oz Asparagus

Meal #6
8 egg whites
1 oz Macadamia Nuts

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MI40 3250 MEAL PLANS

3250 CALS: LOW CARB

DIET 1

Upon waking
1 scoop Whey Protein Isolate

Meal #1
8 Egg Whites
1/2cup oats(uncooked measure)
1/2cup almonds

Meal #2
8oz Salmon
cup Quinoa (measure uncooked)
cup Lentils (cooked)
120gram Broccoli

Meal #3
8oz Salmon
cup Kidney Beans (cooked)
100gram Broccoli
200gram zucchini

Meals #4
9oz Chicken Breast
200gram Cauliflower
4 Egg Whites

Meal #5
8oz Extra Lean Ground Beef
cup Kidney Beans (cooked)
200gram String Beans

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MI40 3250 MEAL PLANS

Meal #6
8oz Sirloin Steak
120gram Broccoli
avocado

Before Bed
2 scoops Whey Protein Isolate

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MI40 3250 MEAL PLANS

3250 CALS: LOW CARB

DIET 2
Pre-Breakfast
1 scoop whey protein, water

Meal #1
4 egg whites
2 whole eggs
1 oz Almonds

Meal #2
8 oz Extra lean ground turkey cooked with Swiss Chard

Meal #3
8 oz Bison
1 cup broccoli

Meal #4 Post Workout

9 oz Chicken Breast
cup Quinoa
1 cup green beans

Meal #5
8 oz steak
small salad with cucumbers, tomatoes and peppers
cup kidney beans

Meal #6
8 oz chicken breast
3 oz Peppers

Before Bed
2 scoops whey protein
1 oz Brazil nuts

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MI40 3250 MEAL PLANS

3250 CALS: LOW CARB

DIET 3
Pre-Breakfast
1 scoop whey protein, water

Meal #1
4 oz lean ground beef cooked with 2 whole eggs
1 tbsp Almond Butter

Meal #2
8 egg whites cooked
1 cup Broccoli

Meal #3
8 oz Cod
Kidney Beans
1 cup Asparagus

Meal #4 Post Workout

9 oz Chicken Breast
cup Quinoa
1 cup Zucchini

Meal #5
8 oz Salmon
4 oz Mixed veggies

Meal #6
8 oz Lean ground beef
1 bushel of Swiss Chard
small cucumber

Before Bed
2 scoops Whey protein, water
tbsp Almond Butter

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