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FAQ
GUIDE
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FAQ GUIDE
LEGAL DISCLAIMER
By continuing with the program you recognize that despite all precautions on the part of
Pakulski Fitness International, 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 Pakulski Fitness International, 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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FAQ GUIDE
1. Whey Protein
2. Multi-Vitamin
3. Glutamine
4. Fish Oil
5. BCAAs
6. Magnesium
7. Carbohydrate Powders
8. Powdered Greens
9. Vitamin C
10. Leucine
* If in Europe, I recommend checking out Scitec Nutrition for your supplement needs.
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FAQ GUIDE
One term used to refer to the optimal state to train is called the post-absorptive state. A
great definition of this, is simply the time when food is no longer being broken down in your
stomach and can now start being absorbed by the muscles via the bloodstream. Eating a
large meal immediately before training certainly wont allow you to be in this state, therefore
its not optimal.
As recommended with the breakfast meal, its still a good idea to take in coconut oil with this
meal / shake (assuming your pre-workout meal macros for the particular phase allow); its a
beneficial fast energizing fat that can help to increase fat burning by the liver while you train.
In order to accommodate the resulting change in meal order, its best to move the suggested
Breakfast to the meal following your post workout meal (not after the shake); your
post workout meal should stay as it is because its also important from a nutrient timing
perspective (carb ratios will be higher at the post workout meal, and very low with breakfast
meal).
To fix the resulting meal order discrepancy, simply move the scheduled last meal to fall prior
to your pre-workout meal, with everything else simply remaining the same.
This answer, in combination to the previous questions answer, should highlight that no matter
what time you decide to / are forced to train, ensure that the nutrition surrounding your
workouts stays in line with whats suggested in the meal plans. The 3 workout based feedings
(pre-workout, post-workout shake and post-workout meal) were designed to maximize all
aspects of your training, as such, try to find a way to get them in as intended, while inserting
whatever meal needs to be replaced either side of these 3 (before or after depending on the
time of day you train).
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FAQ GUIDE
If youre under time constraints and need to perform your cardio sessions immediately
following the weight training session, upon completing your last rep, consume 5 - 10 grams of
BCAAs and 30 - 60 grams of carbs depending on your lean bodyweight (using a 120lb - 240lb
scale) before commencing the cardio. If you are in the over 12% group for males / 20% for
females, do NOT take the carbs, the BCAAs will suffice.
Fast food is acceptable, however you are very likely to struggle to hit your macro / calorie
targets appropriately and so I would urge you to plan ahead to make the best of the choices
available in the area youll be. I will often try to find the best quality burger places or chicken
breast sandwiches. Toss the buns and ask for double veggies.
Conversely, studies show that drinking a protein shake 15 mins prior to a meal notably blunts
hunger resulting in less calories being consumed during the following meal. If youre planning
to eat out and / or a thanksgiving dinner for example and you have a tendency to overeat,
consume a serving of whey and glutamine or similar 15 mins prior and eat slowly during the
meal.
Another reason for lacking appetite can be food sensitivities. This causing bloating and
inflammation of the stomach and intestinal wall.
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FAQ GUIDE
This is best done first thing in the morning or at night before your last meal of the day.
The occasional fruit juice is fine. Coconut water can be a great source of added electrolytes
and real red juices like cherry can be a great source of antioxidants post workout or post
workout meal.
Alcohol is not recommended. But if any, limit consumption to 6/week. Feel free to consume
as much unsweetend back and green tea with your lower carb meals.
In the evening hours herbal teas can help decrease cortisol and promot sleep
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FAQ GUIDE
I also allow those of you looking to maximize muscle gains a full cheat day on Sunday with
the ONLY stipulation being that you MUST consume ONLY meat and veggies at your first
meal of the day. The logic behind this is to ensure your body is sensitive to insulin on the days
when your insulin levels will be elevated. This one simple step has been shown to dramatically
improve the way your body uses sugar throughout the day.
NOTE: This document is based on advanced nutritional science and years of application.
The protocols set forth are based around concepts known to be effective when used in a
range of subjects. Please be sure to consult a physician before using any of the protocols as
these are suggested protocols based on experience and science, not on the FDA guidelines.
The product suggestions are companies known to be reputable and high quality but are
not the only option. Use what fits your goals and your budget.
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