Ben Pakulski's...

MI40 Foundation

Done-For-You
MEAL PLANS

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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, weve 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 its 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!

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2000 KCAL MEAL PLAN

MI40 Done-For-You Meal Plan

Training Days
Breakfast - Consume within 30 minutes of waking

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

PROTEIN - Beef, Top Sirloin, Grass Fed, Organic 185 g 43 11 270

FATS - Almonds (kernals) 15 g 3 3 8 93
VEG - Brocolli 2 serving(s)

TOTAL 46 3 19 363

Protein/Fat Meal - Space this meal so you end up eating about every 3 hours

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

PROTEIN - Chicken Breast, skinless 225 g 52 3 233

FATS - Coconut Oil 14 g 14 126
VEG - Spinach 2 serving(s)

TOTAL 52 0 17 359

Protein/Carb Meal - Space this meal so you end up eating about every 3 hours

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

PROTEIN - Turkey Breast, skinless 200 g 34 3 167

CARBS, STARCHY - Potato, Sweet 300 g 3 60 253

TOTAL 38 60 3 421

Protein/Carb Meal - Space this meal so you end up eating about every 3 hours

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

1
PROTEIN - Fish, Tuna, water packed 115 g 29 1 128
CARBS, STARCHY - Rice, Brown 85 g 6 65 2 305
VEG - Spinach 2 serving(s)

TOTAL 36 65 3 433

Protein/Carb Meal - Space this meal so you end up eating about every 3 hours

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

PROTEIN - Fish, Cod, Pacific 130 g 30 1 128

CARBS, STARCHY - Rice, White 85 g 6 67 1 297
VEG - Green Beans 2 serving(s)

TOTAL 35 67 2 425

PROTEINCARBS FAT KCALS

TOTALS 206 195 44 2000

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Ben Pakulski's...

2000 KCAL MEAL PLAN

MI40 Done-For-You Meal Plan

OFF DAYS
Breakfast - Consume within 30 minutes of waking

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

PROTEIN - Bison, Ground, Grass Fed 235 g 50 17 351

FATS - Butter, Grass-Fed 7g 6 50
VEG - Mushrooms 2 serving(s)

TOTAL 50 0 22 402

Anytime Meal 1 - Space this meal so you end up eating about every 3 hours

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

PROTEIN - Fish, Salmon, Atlantic 235 g 47 15 320

FATS - Fish Oils, Poliquin EPA-DHA 720 Blend 2 softgel(s) 0 2 20
VEG - Spinach 2 serving(s)

TOTAL 47 0 17 340

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

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

PROTEIN - Fish, Tilapia 165 g 43 4 210

FATS - Almonds (kernals) 20 g 4 4 10 124
VEG - Asparagus 2 serving(s)

TOTAL 47 4 14 334

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

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

PROTEIN - Chicken Breast, skinless 155 g 36 2 160

CARBS, STARCHY - Quinoa 85 g 12 55 5 313
VEG - Green Beans 2 serving(s)

TOTAL 48 55 7 473

Protein/Carb Meal - Space this meal so you end up eating about every 3 hours

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

PROTEIN - Turkey Breast, skinless 240 g 41 4 201

CARBS, STARCHY - Potato, White 300 g 6 60 0 267
VEG - Garlic 1 tsp
VEG - Brocolli 2 serving(s)

TOTAL 47 60 4 468

PROTEINCARBS FAT KCALS

TOTALS 239 120 65 2017

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