Ben Pakulski's...

2250 KCAL MEAL PLAN

Post-MI40X
NORMAL DAYS
First Meal - Consume within 30 minutes of waking

PROTEIN (g) CARBS (g) FAT (g) KCALS

PROTEIN - Bison, Top Sirloin, Grass Fed, Organic (99% lean) 6.0 oz 36 4 182
FATS - Coconut Oil 28 g 28 252
VEG - Spinach 2 serving(s)

TOTAL 36 0 32 434

Anytime Meal - Space this meal so you end up eating about every 2-3 hours

PROTEIN (g) CARBS (g) FAT (g) KCALS

PROTEIN - Turkey, Ground, Organic (93% lean) 6.0 oz 32 11 221

CARBS, STARCHY - Rice, Brown 25 g 2 19 1 90
VEG - Asparagus 2 serving(s)
FATS - Fish Oils, Poliquin EPA-DHA 720 Blend 5 softgel(s) 1 5 49

TOTAL 33 20 16 359

Pre Workout Meal - Consume 1-2 hours before training

PROTEIN (g) CARBS (g) FAT (g) KCALS

PROTEIN - Chicken Breast, skinless 6.0 oz 39 2 176

FATS - Coconut Oil 21 g 21 189
VEG - Brocolli 2 serving(s)

TOTAL 39 0 23 365

Intra / Post-Workout Shake - Consume within 15 minutes of final set of training

PROTEIN (g) CARBS (g) FAT (g) KCALS

PROTEIN - Poliquin Whey Stronger 2.0 (1tbsp=13g) 55 g 50 198

CARBS (PW) - Poliquin Quadricarb (1tbsp=13g) 50 g 48 190

TOTAL 50 48 0 388

Post workout meal - Consume 1 hour after training

PROTEIN (g) CARBS (g) FAT (g) KCALS

PROTEIN - Turkey Breast, skinless 8.0 oz 39 4 189

CARBS, STARCHY - Potato, White 200 g 4 40 0 178
VEG - Asparagus 2 serving(s)

TOTAL 43 40 4 367

Last Meal - Consume this meal 1-2 hours before bed

PROTEIN (g) CARBS (g) FAT (g) KCALS

PROTEIN - Fish, Cod, Pacific 5.0 oz 32 1 140

CARBS, STARCHY - Rice, White 40 g 3 32 0 140
FATS - Fish Oils, Poliquin EPA-DHA 720 Blend 7 softgel(s) 1 7 69
VEG - Garlic 1 tsp

TOTAL 35 33 8 348

PROTEIN CARBS FAT KCALS

TOTALS 236 141 84 2262

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