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FAQ GUIDE

BEN PAKULSKI PRESENTS

MI40-X
FAQ
GUIDE

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FAQ GUIDE

LEGAL DISCLAIMER

The information presented in this work is by no way intended as medical advice or as a


substitute for medical counseling. 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
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

WELCOME TO THE MI40-X FAQ


GUIDE
This document will hope to address any remaining frequently asked questions relating
to nutrition and supplementation not already answered in the Nutrition Guide and
Supplementation Guides respectively.

What should I do if Im on a small budget?


BARE ESSENTIALS, in order of IMPORTANCE and necessity.

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.

What if I train early in the morning?


Whatever time you train, its always best to stick with the macro guidelines laid out in the pre-
workout meals as they are specifically designed to optimize your training each phase. If you
train first thing in the morning, you should therefore aim to hit your suggested pre-workout
meal macros in place of the suggested breakfast meal. If you dont have the luxury of at
least 90 minutes between meal and gym, perhaps consume your target macros in the form
of a shake in order to avoid uncomfortable digestion issues when beginning your workout.
The quality of your training is vital to the success of your efforts, if you need to tone it down in
order to avoid throwing up, youre not going to be optimizing your results.

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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).

What if I train late at night?


In this scenario, try to ensure that you still consume the assigned pre-workout meal as the
meal prior to your workout, the post workout shake immediately afterwards, with your last
meal before bed then being your assigned post-workout meal. In addition, continue to follow
the included guidelines for sleep and recovery in the last meal column for a great nights
sleep.

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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What should I eat before/after HIIT sessions?


If you are in the <=12% (males) / <=20% (females) group, have 6g of BCAAs pre-cardio,
while post have 5g of glutamine and 1-2 servings of powdered greens. If you are in the 12%
and up (males) / 20% and up (females) group, you can use carnitine and green tea extract
before, then post have 5g of glutamine and 1-2 servings of powdered greens.
Alkalizing is important after HIIT because you create a lot of lactic acid and you need to
neutralize the acid to bring down cortisol post HIIT.

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.

What if I am on the road?


The best case scenario is to have your meals prepped and take them with you in a cooler. If
you cant prep your meals, shakes and bars can be used as well as adding some powdered
greens to replace vegetables. As noted above though, you will miss out on the fiber benefits
of meals where you use green drinks in places of eating vegetables. If you are supposed to
have carbs, try to bring fruit.

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.

What if I hate cooking?


Eating out and having meals prepped can make life easier, but as mentioned above its is
harder to manage the macros. You cant typically go wrong with eating more veggies, so
you dont realistically have to worry about going over on asparagus. Its a good idea to get
things like dressing, sauce, butters/oils and other condiments on the side so you can manage
portions. Restaurants often over use these items to enhance flavor and can jack up the sugar
and fat content of meals quickly. Fats are all about 5g per TSP / 15g per TBSP. If you get them
on the side you can easily portion them to your meal.
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How do I make things taste better?


If you find your meals lacking in flavor, try increasing the seasonings you use. Try cooking your
meats slower and/or at lower heats to preserve flavor. Find a variety of seasonings to use
keeping check on the salt and sugar content. Lightly salting you food is not problematic for
most people. Processed foods are the highest sources of sodium in most peoples diets. Other
things you can do is add a portion of your fat/oils after the meal so their flavors are more
potent. Cooking with coconut oil is a life saver for those that like coconut.

What if I have a small appetite?


If your having trouble getting in calories try using some protein shakes and greens either as
snacks or after your meals to hit your desired macros. If your appetite suffers because your
digestion is poor and you feel bloated and stuffed long after meals, try adding digestive
enzymes, or HCl to meals. Another strategy you may try is to break up your day into smaller
meals. For instance if you are having trouble eating your entire post workout meal 1 hour after
training. Try eating 50% 1 hour after training, and then the other 50% 1-2 hours later.

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.

Try eliminating common allergens like wheat(gluten), and dairy, first.

What if I cant take time for meals at work?


If your work schedule doesnt allow you to break for meals, try using shakes between meals.
Worst case scenario, have some BCAAs and MRP or protein bars that you that you can take
periodically between meals. Also, again, greens drinks in place veggies, plus fruit to cover any
carbs / fiber can also be somewhat satisfactory additions.

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What if Im gaining too much fat?


Either youre not training hard enough or your body simply isnt using sugar very well. (see
controlling insulin resistance).
It might be time to start a little High Intensity Cardiovascular Training (HICT). Short
duration20 minutes to start. Start with 3 sessions/week on a stepmill or inclined treadmill.
If your fat continues to go up after one week, up it to 4 times/week.

This is best done first thing in the morning or at night before your last meal of the day.

How do I know I am eating enough to


recover?
One of the best ways to know your getting enough recovery nutrition is the pump in the next
days workout. If youre flat during your training, or lose your pump during training, you either
need to increase your PWO calories or increase your veggie/greens consumption. This can also
be a sign of poor hydration as well, so make sure you are drinking enough water. If youre sore
for a long period of time, chances are your intra or post workout nutrition werent sufficient.
Increase the carbs and amino acids (BCAA, glutamine, Leucine) 10-20%.

What beverages can I drink?


I NEVER encourage or condone the regular use of sugar free products or drinks, but if you
cant cut them out. Moderation!

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

Other than that, water water water!

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Do you endorse cheat meals or cheat days


during the 40 days on MI40X?
For those of you looking to gain weight, I encourage a cheat meal. Many of the phases have
planned high calorie days; this is the best place to have cheat meal(s).

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.

Can I use condiments with my cooking?


When building muscle, condiments are considered ok. IF trying to shed bodyfat, eliminating
sugar containing condiments such as ketchup and BBQ sauce is essential. Adding some olive
oil or mustard that is unsweetened is a better alternative. Spice and herb seasonings are fine
as well, but check for added sugar.

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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