supplementstack.pdf

8/16/2019 SupplementStack.pdf

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2/19 WWW.BENPAKULSKI.COM 2

THE

MASS SUPPLEMSTACK PROTOCBY BEN PAKULSKI

HONORS KINESIOLOGY DEGREE, CSCS

Copyright 2011 Ben Pakulski Athletics and BenPakulski.com

http://www.benpakulski.com/http://www.benpakulski.com/



LEGAL DISCLAIMERThe information presented in this work is by no way intended as medical adviceor as a substitute for medical counselling. The information should be used inconjunction with the guidance and care of your physician. Consult your physicianbefore beginning this program as you would with any exercise and nutritionprogram. If you choose not to obtain the consent of your physician and/or work withyour 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 thepart of Ben Pakulski Athletics, LLC, there are risks of injury or illness which canoccur because of your use of the aforementioned information and you expresslyassume such risks and waive, relinquish and release any claim which you may haveagainst Ben Pakulski Athletics, LLC, or its af liates as a result of any future physicalinjury or illness incurred in connection with, or as a result of, the use or misuse ofthe program.




WELCOME TO THE SUPPLEMENT MA As is discussed in the MI40 nutrition manual, supplementation is one of theessential keys to optimizing muscle gain and maximizing fat loss.

The key to any well thought out supplement regime is ensuring that the body haseverything it needs to maintain proper metabolic function, make certain recoveryis optimal and ensure hormone levels are supported and optimized.

FOR YOUR EYES ONLY:

As a Special Reward to everyonethat has puschased MI40.

You will be able to purchase allof your supplement requirements

here at a price that you will not nd

cheaper anywhere!!!Some of the products are cheaper than any internet company and at leastmatching the lowest price ANYWHERE!

THANK YOU for your commitment to excellence and please DO NOT sharethese links with ANYONE that has not themselves purchased the MI40Program.

Coach Ben

This program does not promote the use of stimulants of any kind.

It is recommended that you rst consider healing your body,balancing your hormones, and maximizing the body’s own natural

“stimulant” mechanism, the adrenal glands.




Lets look at the day in stages:

STAGE 1- MORNINGThis is a key time for anyone looking to build muscle or lose fat.

What you do rst thing in the morning sets the stage for how your body will functionand use nutrients for the rest of the day.

The most important things to do in the morning are to rst hydrate and alkalinizeyour body.

A great way to do this is by adding freshly squeezed lemon to your water, OR byconsuming an Organic Super Greens Product.

One serving in the morning is a great way to naturally increase energy and vitalitywhile alkalinizing your body. Getting a substantial amount of water rst thing

de nitely helps to lighten the load of water intake for the rest of the day. Wateris very energizing and hydration is very highly correlated with strength, so don’tneglect it.

Recommended Organic Super Greens Products:

CLICK HERE ➡ Living Fuel Super Greens

CLICK HERE ➡ Poliquin Primal Greens

The next thing that is vital to the participants of MI40 that are looking to buildmuscle is to start fueling the muscles with amino acids.

This is a great time to take branch chain amino acids (BCAA), or essential aminoacids. Because they are absorbed faster than food, they will start fueling themuscles right away.

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Recommended BCAA Products:

CLICK HERE ➡ Blue Star Nutraceuticals - BCAA XD

CLICK HERE ➡ Poliquin BCAA Excellence 2.0

Cortisol is highest in the morning

One other major thing that people looking to change their body composition mustconsider in the morning is that cortisol is actually at its highest rst thing in themorning. For those looking to gain muscle or lose fat, you must try to decreasethis as soon as possible.

Some very simple things can quickly blunt cortisol and get the body moving backin the right direction.

REMEMBER: We are all either growing, or were dying. You’re either building

muscle, or you’re losing it. There is no status quo.

So make sure to spend MORE time growing and less time breaking down muscleby providing the fuel your body needs at all times.

This is how you ensure growth!

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CORTISOL BLOCKERS

A few minor supplement additions to the arsenal can drastically reduce serumcortisol levels — NATURALLY!

Vitamin C — 1000mg morning, before training, before bedSiberian Ginseng — 100-200mg morning and before trainingPhosphotidylserine — 200mg before training and before bed

Recommended Vitamin C Products:

CLICK HERE ➡ Anything from www.lef.org

Recommended Siberian Ginseng Products:

CLICK HERE ➡ Anything from www.lef.org

Recommended Phosphotidylserine Products:

CLICK HERE ➡ Poliquin Phosphatidyl Serine Capsules

OPTIMIZING GLUCOSE UTILIZATION

One of the next main considerations throughout the day is optimizing glucoseutilization.

Carbohydrates we eat are broken down into glucose and eventually glycogenfor use inside the muscles.

It is essential that your body ef ciently absorbs these carbohydrates if you areto fuel intense workouts, and optimize body composition.

The term you may have heard being used is “Insulin Sensitivity”. This just meansthe ef cacy with which your cells readily uptake glucose or sugar.

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Some people can eat anything they want and maintain incredible insulin sensitivitywhile others seem to eat any small amount of carbohydrate and it makes them fat.This person would be classi ed as insulin resistant.

Insulin resistance leads to fat gain and diabetes. Both bad news.

To optimize insulin utilization it is essential that anyone looking to improvebody composition maintains proper dietary guidelines and, for many people,supplementation is needed to help improve insulin sensitivity.

Here is a list of things that are proven effectiveto greatly improve insulin sensitivity:

(1) Alpha Lipoic Acid (R-ALA)

(1) Chromium Polynicotinate

(2) Cinnamon Extract

(1) Fish Oil

(2) Banaba Leaf Extract

(2) Fenugreek

(1) Magnesium

100-300mg morning, and post workout

100-200mg morning and post workout

500mg-3g morning and post workout

1g-10g three times daily. Morning,

afternoon, before bed.

200-400mg twice daily with carbohydrates

400-800mg twice daily

200-400mg twice daily




Recommended Alpha Lipoic Acid Products:

CLICK HERE ➡ Yin R-ALA Px

Recommended Chromium Polynicotinate Products:

CLICK HERE ➡ Poliquin Insulin Plex 2.0

Recommended Cinnamon Extract Products:

CLICK HERE ➡ Poliquin Insulin Plex 2.0

Recommended Fish Oil Acid Products:

CLICK HERE ➡ Blue Star Nutraceuticals Omega Blue

CLICK HERE ➡ Poliquin EPA-DHA 720 Blend

Recommended Banaba Leaf Extract Products:

CLICK HERE ➡ Poliquin Glucose Disposal Px

Recommended Fenugreek Products:

CLICK HERE ➡ Poliquin Fenuplex

Recommended Magnesium Products:

CLICK HERE ➡ Poliquin Poly Mag Px

One of the most common questions is, “Which of these are most effective,or essential to improve insulin sensitivity?”

The answer is that they are all very effective at improving glucose utilization.

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The supplements labeled as (1) in the above list are things that are classi ed

as “staples” or very important to maintaining a healthy body and optimizingglucose utilization.

*NOTE: These would be the supplements that although they greatly improve insulinresistance, are things that can and should be taken on a daily basis regardless ofcarbohydrate consumption.

The supplements labeled as a (2) would be for people that nd themselves addingfat from even small amounts of carbohydrate.

*NOTE: these are the supplements that would only be necessary to consumewhen you are consuming carbohydrates (ex/after your workout)




THE MAIN FOCUS OF MI40 IS OPTIMIZINGAND MAXIMIZING RECOVERY.Here are some basic recommendations to do so:

THE PERFECT PRE-WORKOUT SUPPLEM

Zinc10-30mg Supports optimal testosterone production as wellas over 80 other hormonal processes in the body.

Acetyl L-Carnitine 1000-3000mg

Increasing energy production and helps to shuttlefat into the mitochondria to be burned as fuel

Live Cell Probiotic 3 billion-10billion activecells

Supports optimal bacterial environment in thestomach and intestines to ensure nutrient utilizationand boosts the immune system

Arginine 3-10g

Increases Nitric Oxide retention and is correlatedwith growth hormone production and release. Itcan also boost the immune system and support ahealthy liver.

BCAA 5-20g(Branch Chain Amino

Acids)

Aids in muscle recovery, growth hormone secretionand improves insulin sensitivity.

Glutamine 3g-15g Heals the stomach lining, boosts immune functionand speeds recovery. Boosts growth hormone andincreases rate of protein synthesis.




Recommended Zinc Products:

CLICK HERE ➡ Poliquin Uber Zinc Px

Recommended Acetyl-L-Carnitine Products:

CLICK HERE ➡ Blue Star Nutraceuticals Carnitine

CLICK HERE ➡ Poliquin Carnitine Syntergy

Recommended Arginine Products:

CLICK HERE ➡ Poliquin Arginine 2.0

Recommended Beta Alanine Products:

CLICK HERE ➡ Poliquin Beta Alanine Supreme

Recommended Glutamine Products:

CLICK HERE ➡ Blue Star Nutraceuticals Glutamine

CLICK HERE ➡ Poliquin Glutamine

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THE PERFECT POST-WORKOUT SUPPLEM As was the case with the pre workout supplement recommendations, I will providea range based on bodyweight. 100lb being the low end, and 300lb being the highend. Use some simple math to determine where you fall into this range.

RECOMMENDED FOROPTIMAL PERFORMANCE AND REC

Leucine1-3grams

Regulate muscle protein synthesis. If it is present thebody will synthesize protein, if not, it be break downmuscle tissue to nd the leucine and BCAA it needs.

Vitamin C500mg-1gram

Boosts immune system. Prevents free radical damage.

Magnesium200-400mgs

Supports healthy memory, in ammation, decreasesfatigue, helps regularity, necessary for 300+ reactionsin the body (ATP production, protein synthesis, muscularcontraction, decreases cramping.

Glycine 1-3grams

Lowers cortisol an improves glycogen regenerationpost workout as well as increasing protein synthesis.

High PotencyMulti Vitamin

Covers all the other bases that haven’t already beencoverd via the speci cs.

Whey ProteinIsolate

A great way to get a fast acting, highly bioavailableprotein in after a workout or when you cant get to a meal.



14/19



RECOMMENDED FOROVERALL HEALTH AND WELL BEChromiumPolynicotinate100-200mcg

Improves insulin usage.

Resveratrol

20-100mg

Reduces oxidative stress, increases metabolism,

supports healthy heart, improves insulin sensitivity,increases fat breakdown, reduces in ammation.

CoQ1050-100mg

Improves performance, supports male fertility,supports healthy blood pressure and reducesoxidative stress of exercise.

R-AlphaLipoic Acid(“ALA”) 100-300mg

Improved insulin sensitivity, Increased fat loss,Enhanced post-workout recovery by increasingglycogen synthesis and ATP levels, Very potent anti-oxidant, Neural protection, Lowering cardio-vascularrisk factors

Omega 3 Fish Oil1-10g

Decrease in ammation, improve nervous function,support muscle gain and healthy heart function.

Recommended Resveratrol Products:

CLICK HERE ➡ Poliquin Resveratrol

Recommended CoQ10 Products:

CLICK HERE ➡ Poliquin CoQ10 Px

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TOP TWOSUPPLEMENT BRANDSI ENDORSE

Poliquin PerformanceCLICK HERE

Blue Star NutraceuticalsCLICK HERE

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17/19



THE PERFECT BLOOD SUGARCONTROL FAT LOSS STACK:“GLUCOSE DISPOSAL” BCAA

FISH OILS SUPER GREENS

MAGNESIUM CHROMIUM

ACETYL L-CARNITINE

MUSCLE BUILDING ON A BUDGET:

I am sure, that many of you are on a tight budget. Just like I once was.That’s OK. This is here as a tool for you. Invest in what you can now and investin more later.

Below I will provide a list of things you should purchase in order of importancefor EVERYONE participating in MI40. Do your best to pick up at least the3 ESSENTIALS. MI40 is a dif cult program that requires increased recovery.

BARE ESSENTIALS,IN ORDER OF IMPORTANCE AND NEC

BCAA VITAMIN C

GLUTAMINE ACETYL L-CARNITINE

FISH OILS ORGANIC SUPER GREENS

WHEY PROTEIN MULTI VITAMIN

MAGNESIUM/ZINC ARGININE

1) BCAA



19/19

CLOSING WORDSIn closing, I want to once again thank you all for your purchase of the MI40 trainingprogram. The principles and concepts set forth in MI40 are cutting-edge andscienti cally proven to achieve signi cant muscle growth.

Supplements are NOT required to ensure muscle growth. They simply allow youto recover faster and allow your body to remain healthy in a time of increaseddemands, such as the 40 days of MI40.

I wish you all the best of luck over the next 40 days!

I cant wait to see the results you achieve.

Focus, Persist, Grow!

Coach Ben

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