2750 Dfy Metric
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Ben Pakulski's...
MI40 Foundation Done-For-You
MEAL PLANS
www.mi40nation.com
Ben Pakulski's...
Following the Done-For-You Meal Plans
To make sure everything fits in with your lifestyle so that you can maximize your success in the next 6 weeks, we’ve included a few comments below, as well as answers to some questions you may have. Take a minute to read through everything to make sure it’s all clear: Your Calories The amount of calories included in your meal plan does not include your Muscle Martini, Pre-Workout Cocktail, or Post-Workout Shake, or Post-Workout Meal. When you submitted your information, this was taken into account so that once you add in those four items to your meal plan calories, the total will equal your caloric needs based on the guidelines in the Nutrition Manual. Measure everything carbs listed on the plans pre-cooking, meats are measured post-cooking, and regard non-starchy vegetables as ‘free’ calories (in other words, eat as much of them as you want). Also, feel free to add spices and non/low kcal condiments in moderation for flavour.
There are 5 meal options for each day (Training and Non-Training). They are laid out in the recommended order for you to follow. However, you may rearrange them slightly using the guidelines and example meal schedules in the Nutrition Manual to suit your needs and training time. Adjusting on Training Days For those over 12% body fat (male) or 20% body fat (female), or your goal is primarily fat loss, you may want to have a Protein/Fat Meal (with coconut oil) 3 hours prior to training instead of a Protein/Carb Meal. Adjusting on Non-Training Days If you do not need Protein/Carb meals on your Non-Training days, according to the guidelines in the Nutrition Manual, simply replace one of the Protein/Carb meals with one of the Protein/Fat options. Muscle Martini and Intra-Workout Follow the guidelines in the Nutrition Manual to calculate your Muscle Martini, intra-workout, and post-workout shakes. Post-Workout Meal The meal plans do NOT include your post-workout meal as your individual needs will be based on your (G) number. For the PWO meal, simply select a lean protein (chicken or white fish are good options) and a fast digesting carbohydrate (white rice or potato is recommended). Adjust the amount to meet your necessary protein and carbohydrate requirements. Cardio Session Nutrition You will NOT follow your workout nutrition around any of your cardio sessions, only around your weight training sessions. Final Note Keep in mind that these plans are “Done-For-You”, not custom, so they are educated estimates at 'starting' points - you should ALWAYS track your progress and make changes as needed! If you have any questions, or just need further guidance, jump over to MI40 Nation now and let us know through the forums!
Happy training!
www.mi40nation.com
Ben Pakulski's...
2750 KCAL MEAL PLAN
MI40 Done-For-You Meal Plan Training Days Breakfast - Consume within 30 minutes of waking PROTEIN (g) CARBS (g) PROTEIN - Beef, Top Sirloin, Grass Fed, Organic FATS - Almonds (kernals) VEG - Brocolli
240 g 25 g 2 serving(s)
TOTAL
55 5
61
FAT (g)
KCALS
5
14 13
350 155
5
27
506
Protein/Fat Meal - Space this meal so you end up eating about every 3 hours
PROTEIN (g) CARBS (g) PROTEIN - Chicken Breast, skinless FATS - Coconut Oil VEG - Spinach
285 g 21 g 2 serving(s)
TOTAL
66
66
0
FAT (g)
KCALS
4 21
295 189
25
484
Protein/Carb Meal - Space this meal so you end up eating about every 3 hours
PROTEIN (g) CARBS (g) PROTEIN - Turkey Breast, skinless CARBS, STARCHY - Potato, Sweet
240 g 440 g
TOTAL
41 5
88
46
88
FAT (g)
KCALS
4
201 371
4
572
Protein/Carb Meal - Space this meal so you end up eating about every 3 hours
PROTEIN (g) CARBS (g) PROTEIN - Fish, Tuna, water packed CARBS, STARCHY - Rice, Brown VEG - Spinach
140 120 2
g g serving(s)
36 9
91
FAT (g) 1 1 3
TOTAL
45
91
5
KCALS
586
155 431
Protein/Carb Meal - Space this meal so you end up eating about every 3 hours
PROTEIN (g) CARBS (g) PROTEIN - Fish, Cod, Pacific CARBS, STARCHY - Rice, White VEG - Green Beans
175 g 125 g 2 serving(s)
TOTAL
40 8
48
FAT (g)
KCALS
99
1 1
172 436
99
2
608
FAT 62
KCALS 2757
PROTEINCARBS TOTALS 265 284
www.mi40nation.com
Ben Pakulski's...
2750 KCAL MEAL PLAN
MI40 Done-For-You Meal Plan OFF DAYS Breakfast - Consume within 30 minutes of waking PROTEIN (g) CARBS (g) PROTEIN - Bison, Ground, Grass Fed FATS - Butter, Grass-Fed VEG - Mushrooms
325 g 10 g 2 serving(s)
TOTAL
70
70
0
FAT (g)
KCALS
23 8
486 72
31
558
Anytime Meal 1 - Space this meal so you end up eating about every 3 hours
PROTEIN (g) CARBS (g) PROTEIN - Fish, Salmon, Atlantic FATS - Fish Oils, Poliquin EPA-DHA 720 Blend VEG - Spinach
325 g 2 softgel(s) 2 serving(s)
TOTAL
FAT (g)
KCALS
0
21 2
443 20
0
23
462
64
64
Anytime Meal 2 - Space this meal so you end up eating about every 3 hours
PROTEIN (g) CARBS (g) PROTEIN - Fish, Tilapia FATS - Almonds (kernals) VEG - Asparagus
235 g 25 g 2 serving(s)
TOTAL
FAT (g)
KCALS
61 5
5
6 13
299 155
66
5
19
455
Anytime Meal 3 - Space this meal so you end up eating about every 3 hours
PROTEIN (g) CARBS (g) PROTEIN - Chicken Breast, skinless CARBS, STARCHY - Quinoa VEG - Green Beans
180 g 125 g 2 serving(s)
TOTAL
42 18
59
FAT (g)
KCALS
80
2 8
186 460
80
10
646
Protein/Carb Meal - Space this meal so you end up eating about every 3 hours
PROTEIN (g) CARBS (g) PROTEIN - Turkey Breast, skinless CARBS, STARCHY - Potato, White VEG - Garlic VEG - Brocolli
325 415 1 2
g g tsp serving(s)
TOTAL
FAT (g)
KCALS
56 8
83
6 0
272 369
63
83
6
641
FAT 88
KCALS 2762
PROTEINCARBS TOTALS 323 169
www.mi40nation.com
MI40 Foundation Done-For-You
MEAL PLANS
www.mi40nation.com
Ben Pakulski's...
Following the Done-For-You Meal Plans
To make sure everything fits in with your lifestyle so that you can maximize your success in the next 6 weeks, we’ve included a few comments below, as well as answers to some questions you may have. Take a minute to read through everything to make sure it’s all clear: Your Calories The amount of calories included in your meal plan does not include your Muscle Martini, Pre-Workout Cocktail, or Post-Workout Shake, or Post-Workout Meal. When you submitted your information, this was taken into account so that once you add in those four items to your meal plan calories, the total will equal your caloric needs based on the guidelines in the Nutrition Manual. Measure everything carbs listed on the plans pre-cooking, meats are measured post-cooking, and regard non-starchy vegetables as ‘free’ calories (in other words, eat as much of them as you want). Also, feel free to add spices and non/low kcal condiments in moderation for flavour.
There are 5 meal options for each day (Training and Non-Training). They are laid out in the recommended order for you to follow. However, you may rearrange them slightly using the guidelines and example meal schedules in the Nutrition Manual to suit your needs and training time. Adjusting on Training Days For those over 12% body fat (male) or 20% body fat (female), or your goal is primarily fat loss, you may want to have a Protein/Fat Meal (with coconut oil) 3 hours prior to training instead of a Protein/Carb Meal. Adjusting on Non-Training Days If you do not need Protein/Carb meals on your Non-Training days, according to the guidelines in the Nutrition Manual, simply replace one of the Protein/Carb meals with one of the Protein/Fat options. Muscle Martini and Intra-Workout Follow the guidelines in the Nutrition Manual to calculate your Muscle Martini, intra-workout, and post-workout shakes. Post-Workout Meal The meal plans do NOT include your post-workout meal as your individual needs will be based on your (G) number. For the PWO meal, simply select a lean protein (chicken or white fish are good options) and a fast digesting carbohydrate (white rice or potato is recommended). Adjust the amount to meet your necessary protein and carbohydrate requirements. Cardio Session Nutrition You will NOT follow your workout nutrition around any of your cardio sessions, only around your weight training sessions. Final Note Keep in mind that these plans are “Done-For-You”, not custom, so they are educated estimates at 'starting' points - you should ALWAYS track your progress and make changes as needed! If you have any questions, or just need further guidance, jump over to MI40 Nation now and let us know through the forums!
Happy training!
www.mi40nation.com
Ben Pakulski's...
2750 KCAL MEAL PLAN
MI40 Done-For-You Meal Plan Training Days Breakfast - Consume within 30 minutes of waking PROTEIN (g) CARBS (g) PROTEIN - Beef, Top Sirloin, Grass Fed, Organic FATS - Almonds (kernals) VEG - Brocolli
240 g 25 g 2 serving(s)
TOTAL
55 5
61
FAT (g)
KCALS
5
14 13
350 155
5
27
506
Protein/Fat Meal - Space this meal so you end up eating about every 3 hours
PROTEIN (g) CARBS (g) PROTEIN - Chicken Breast, skinless FATS - Coconut Oil VEG - Spinach
285 g 21 g 2 serving(s)
TOTAL
66
66
0
FAT (g)
KCALS
4 21
295 189
25
484
Protein/Carb Meal - Space this meal so you end up eating about every 3 hours
PROTEIN (g) CARBS (g) PROTEIN - Turkey Breast, skinless CARBS, STARCHY - Potato, Sweet
240 g 440 g
TOTAL
41 5
88
46
88
FAT (g)
KCALS
4
201 371
4
572
Protein/Carb Meal - Space this meal so you end up eating about every 3 hours
PROTEIN (g) CARBS (g) PROTEIN - Fish, Tuna, water packed CARBS, STARCHY - Rice, Brown VEG - Spinach
140 120 2
g g serving(s)
36 9
91
FAT (g) 1 1 3
TOTAL
45
91
5
KCALS
586
155 431
Protein/Carb Meal - Space this meal so you end up eating about every 3 hours
PROTEIN (g) CARBS (g) PROTEIN - Fish, Cod, Pacific CARBS, STARCHY - Rice, White VEG - Green Beans
175 g 125 g 2 serving(s)
TOTAL
40 8
48
FAT (g)
KCALS
99
1 1
172 436
99
2
608
FAT 62
KCALS 2757
PROTEINCARBS TOTALS 265 284
www.mi40nation.com
Ben Pakulski's...
2750 KCAL MEAL PLAN
MI40 Done-For-You Meal Plan OFF DAYS Breakfast - Consume within 30 minutes of waking PROTEIN (g) CARBS (g) PROTEIN - Bison, Ground, Grass Fed FATS - Butter, Grass-Fed VEG - Mushrooms
325 g 10 g 2 serving(s)
TOTAL
70
70
0
FAT (g)
KCALS
23 8
486 72
31
558
Anytime Meal 1 - Space this meal so you end up eating about every 3 hours
PROTEIN (g) CARBS (g) PROTEIN - Fish, Salmon, Atlantic FATS - Fish Oils, Poliquin EPA-DHA 720 Blend VEG - Spinach
325 g 2 softgel(s) 2 serving(s)
TOTAL
FAT (g)
KCALS
0
21 2
443 20
0
23
462
64
64
Anytime Meal 2 - Space this meal so you end up eating about every 3 hours
PROTEIN (g) CARBS (g) PROTEIN - Fish, Tilapia FATS - Almonds (kernals) VEG - Asparagus
235 g 25 g 2 serving(s)
TOTAL
FAT (g)
KCALS
61 5
5
6 13
299 155
66
5
19
455
Anytime Meal 3 - Space this meal so you end up eating about every 3 hours
PROTEIN (g) CARBS (g) PROTEIN - Chicken Breast, skinless CARBS, STARCHY - Quinoa VEG - Green Beans
180 g 125 g 2 serving(s)
TOTAL
42 18
59
FAT (g)
KCALS
80
2 8
186 460
80
10
646
Protein/Carb Meal - Space this meal so you end up eating about every 3 hours
PROTEIN (g) CARBS (g) PROTEIN - Turkey Breast, skinless CARBS, STARCHY - Potato, White VEG - Garlic VEG - Brocolli
325 415 1 2
g g tsp serving(s)
TOTAL
FAT (g)
KCALS
56 8
83
6 0
272 369
63
83
6
641
FAT 88
KCALS 2762
PROTEINCARBS TOTALS 323 169
www.mi40nation.com
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