THE INCREDIBLE. aH NL OF MUSCLE IN12 WEEKS UN cas cae an Ps BaAnIOU ec) ae FEMS a : AMOUNTS OF MUSCLE — Ty lay 3 _THE INCREDIBLE y, a) Cad Taya) LEGAL DISCLAIMER “The information presented in this work Is by no way intended as medical advice or as a substitute for medi- cal 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 pro- gram. 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."THE INCREDIBLE , ie Cer ress Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS? Welcome to the future of bulking. Muscle building nutrition of the 21st century, not the stone age. The era of packing on pounds of fat just to gain mere ounces of muscle is mercifully over, replaced by a new, highly efficient method of physique recomposition. Cause what we want is muscle ~ lean, mean, striated muscle, packed onto our chest, shoulders, and arms with laser guided precision. But no one wants to get fat, sloppy, and unhealthy to do it. It mightve been acceptable 30 years ago, but not in todays hyper-competttive bodybuilding world. Not by a long shot. And with this program, you'll never need to get fat to add muscle again. This program will teach you the science and execution of “Cyclical Bulking” the most powerful nutrition strategy to ever hit the bodybuilding landscape. With this system you'll gain muscle FAST without even an ounce of fat. And that's not just a promise - it's a guarantee. However, The Incredible Bulk is not a simple program. It’s going to require effort. So sit down, get out a notepad, and begin your journey to a bigger, stronger, freakier physique! I'm serious about the notepad. The information in this program is a huge advantage, if you use it. This is the exact information that | wish | had when I started my quest to build my own body. It will literally save you years in wasted progress and unnecessary dieting - if you diligently apply what you learn. Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS? |THE INCREDIBLE ee INTRO TO INTELLIGENT BULKING zNfe] irowth is NOT linear! The body grows in bursts. Many guys make the mis- take of trying to do the seme thing for too long and hoping that they'll grow perpetually. It doesn’t work that way. Think ofa child growing up — its a fluctuation between stagnation and dramatic growth spurts. Our biology is designed to support large bursts of growth, but can't sustain it for months/years at a time. Guys following the “Perma- Bulk” mindset always wind up with disappointing muscle growth and excessive fat gain. Here's why... To build massive amounts of muscle, you have to learn how to create your own growth-spurts. The body has to be “convinced” to put on muscle, because it’s a metabolically and calorically expensive process. Muscle weighs a lot, and requires a lot of work from the rest of your body. So when you send your body the signal to grow more muscle, it can’t be a whisper, it has to be an order. That's how you get huge surges of muscle growth. Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS? BTHE INCREDIBLE ES TS — UTRITION must mat our TRAINING Most people by now have heard of cycling their train- ing. Periods of intense effort, and other periods of lower effort with manipulated variables of exercise like frequency, intensity, density, volume, etc. Cycling nutrition is just as vital as cycling your train ing protocols. You must shift gears dramatically to trigger these growth spurts, and then reset and prime your body for another round. However, to get the most out of your training, you also MUST ensure that your highest calorie growth phases coincide with the greatest volume of work- outs. This is so important because if your nutrition phases don't match your training phases, you're essentially using old school linear bulking methods. Which will only get you fat, soft, and physically unimpressive. Right here in this document you're going to find all the little details that will make or break each phase of the program. So pay attention! Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS? oiTHE INCREDIBLE a) Cae Taya) 3 Reasons Conventional Bulki elim mole Have you ever tried putting on 20 pounds in a short period of time? You'll likely be tired all the time, have zero appetite, and will likely lose any motivation to train. No, that's not justyou getting fat and lazy ~ that’s your body giving you biological signals that this is unusual and inef- ficient. Your body literally starts shutting down. RAR LAUT b maria Co) LEPTIN Poor food choices and chronically elevated glycogen stores cause an overload of Ce ee eae eee ec ae) 0 2 Ree nea ge cece Ree ae increasing insulin resistance. INSULIN 03 ESTROGEN Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS? oiTHE INCREDIBLE a) Cad Taya) So an oldschool bulk effectively kills 3 off the most important hormones responsible for building muscle and improving body composition. You need a better plan if you want to have any chance of building the body you want. Here itis. Getting Started on your eT This program will include guidelines to follow for exceptional progress and muscle gains. But if you really want to maximize your gains and push the envelope, you're going to have to get to know your body. You'll need to pay attention to when Its time to keep pushing, or time to switch gears. Don't worry, it will all be explained shortly. Itshould be stated that nothingin life worth having ever came easy. Muscle is no different. However, this program will eliminate the massive chunks of time people waste making mistakes for them- selves. You want results NOW, and you if you're willing to putin the work, you deserve them. For ease of use, many of the most commonly misunderstood Surround yourself with like-minded people. A support network helps. if you dont have anyone, join us on MI40 Nation (www.mi4onation.com) and we can all help motivate one another to kick ass in every aspect of life. Find people smarter than you. Seek out those with r goals that are further along than you. Do whatever you can to gain from their knowledge/experience and avoid their mistakes. This could be as a program, book, course, consultation or mentorship. A saying | live by is that you are the sum of the 5 people you surround yourself with. most. If youre the smartest person in the room. youre in the wrong room! Train your WHOLE BODY. DO NOT eliminate any bodyparts just because you're trying to prioritize one or two things. Prioritization can be something to keep in mind, however the way to do that is just to increase the frequency with which you train that muscle-group. Create an MI40 Growth journal. To know what works and what doesn't, you need to write it down. If youre bulking on 4000 calories for 4 weeks and aren't getting the gains you want, you need to be able to look back and check foods, timing, totals, workouts, etc. Things like poor appetite, poor digestion, gas, bloating, poor energy. and poor performance can ALL be linked back to nutrition. Keep track and eliminating your limiting factors will be much easier. Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS?THE INCREDIBLE y, a) Cad Taya) Unplug For the 40-60 minutes a day you spend in the gym, unplug. Turn everything off and use the gym like your own personal meditation ground. Get intense, ignore what other people think or do, and get your ass to work. EXECUTE ‘The best plan in the world is useless unless you execute. EXECUTE All workouts have value. | could toss around a sack of potatoes for an hour and probably do something valuable for my body if Ihave the right conscious intent. That doesnt mean what I'm doing is specific or targeting a particular muscle that | set out to train. FOR MAXIMUM SUC- CESS, IMPLEMENT MY 6 ESSENTIALS OF EXERCISE EXECUTION (laid out in the Workout Guide)! Grow “some” (Yes, just “GROW SOME”). ‘The demasculinization of men is rampant in current society. Work hard, stop making excuses, and grow some balls. By “balls” | mean stop making excuses, take control of your life, and lead the pack. Stand proud, and feel confident in your decisions. And of course, don't be afraid to admit youre wrong and take responsibility for your actions. Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS? aTHE INCREDIBLE a) Cae Taya) THE SCIENCE AND LOGIC OF THE PROGRAM The design and application of cyclical bulking is the result of years of trying to figure out the best way tobuild insane amounts of muscle as fast as possi- ble, while minimizing or completely eliminating fat gain. Like many of you, I've always wanted to be big. ‘Actually, | want to be really big. | love pushing my limits both physically and mentally to beyond where | ever thought | could take myself. ‘Some people use the top pro bodybuilders as their guide, and | started off that way too. But the truth is most of these guys eat whatever they want and stay shredded year round. Trust me, see it every day. Average guys like you and me, however (I consider myself much closer to average with respect to adding fat), MUST learn to optimize our nutrition and training if we want to build a physique that warrants attention and admiration. | for one can add fat pretty easily thanks to my par- ents feeding me like | was sponsored by Ronald Mc- donaldasa child. I don't blame them of course — its easy, fast and they didn't know better — but I'm defi- nitely fighting an uphill battle in my adultyears. No typical muscle building diet ever worked well for me. | needed to be creative and think outside the box. Now, | dontt claim to be the first person to ever apply the idea of cyclical bulking, but itis something, that | perfected over the course of 17 years spent, ing to figure out how to get as big as possible without gaining fat. it works amazingly well — you will FEEL better. you will LOOK amazing. and your CONFIDENCE will soar to new heights. Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS? oiTHE INCREDIBLE a) Cad Taya) (eeen ett teen e ete eee e nee e eee e eee n tenes) lated 071 al aad The Incredible Bulk program is set up so you train in a period of relative calorie deprivation for as short a time as is necessary to restore insulin sensitivity and drap badyfat to a level that allows for optimum hormone utilization (under 12% for males, sub- 20% for females). After this brief period of caloric restriction and getting bodyfat to low enough levels to keep estrogen in check, we switch gears and aggressively bulk for a period of time, We never want males above 15% bodyfat (23% for females) ideally always under 12% (sub- 20% for females). We'll get into the exact details as to how exactly to do this a bit later in the program... The Incredible Bulk strategy came to me observing myself and clients grow and get insanely strong for about 3 weeks after a period of prolonged “dieting.” These people were getting ridicu- lously strong almost overnight and adding a bunch of weight with- out any fat whatsoever ~ at least until after 3-4 weeks post-contest. The realization and researching of this post-contest “window" led me to testing it out on hundreds of clients and seeing the best results Ive ever seen in terms of enhanced muscle to fat ratio, not to mention improved mental state and enhanced quality of life (energy, mental clarity and sex drivel). Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS? 10 |THE INCREDIBLE , ie Cer ress > Here's how it work: When training in a depleted state, your body is forced to become more efficient. Youre training hard, with fewer calories than your body requires for optimal performance, and you keep pushing through hard workouts like a goal- driven beast. Your body is using its reserves (glycogen and stored fat) as fuel to meet the rigorous demands you place on it. Since you're not giving your body the energy (via calorie consumption) that it needs to get the job done, your muscles cells and mitochondria are forced to become more effective at using alternate fuel sources — glycogen (carbohydrate) and stored fat, respectively, In short, if you're working hard and doing things right, you can teach your body to preferentially use stored fat instead of muscle when ina depleted state (this is factual and can all be tested accurately using something called a, * metabolic cart’, which shows you % of fat used versus % of carbs used, at rest , via analysing respiration). Logically, the harder you work in that depleted state, the greater the “rebound” will be in a refeed state, and the more youlll grow. So get that in your head, get motivated and get to work. Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS? 1 |THE INCREDIBLE y, a) Cad Taya) SHRED / RESET PHASE: THE BASICS PROTEIN: 50% CARBS: 15% FAT: 35% You will be in a caloric deficit. This deficit will come mainly from a significant decrease it carbohydrates. It's proven that caloric restriction, specifically from carbs, dramatically improves insulin sensitivity. EXPECT a substantial weight drop in the first 3-7 days, usually 3-10 pounds depending on your bodyweight and amount of muscle mass. This is from the loss of water and stored glycogen. For every gram of glycogen in storage, there's about 2.7 grams of water along for the ride. Dropping 500 grams of stored glycogen will therefore result in a weight loss of about 3 pounds alone. This loss is NOT muscle provided you're still eating adequate protein and fats as prescribed. Expect to look flatter and have less pumps after glycogen gets depleted. Don't be alarmed. When you add the carbohydrates back in your muscles will ill out again. It's a necessary evil of carb de- pleting, Muscle building can be a mind game. You have to “buy in” to the program and commit. Trust me, it pays off in the end. You can also expect a slight decrease in performance in the gym, and youll find you tire faster. This is normal and means you're depleting your glycogen. You will not lose muscle unless you stay on this phase for a very long time. The harder you work and the more you're able to stick with the plan, the less time you'll spend in this depletion phase — and the better the rebound effect will work in the growth phase. Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS?THE INCREDIBLE y, a) Cad Taya) You can also expect a slight decrease in performance in the gym, and youll find you tire faster. This is normal and means you're depleting your glycogen. You will not lose muscle unless you stay on this phase for a very long time. The harder you work and the more you're able to stick with the plan, the less time you'll spend in this depletion phase ~ and the better the rebound effect will work in the growth phase. While carbohydrates decrease significantly, fats will be slightly increased. The goal of the reset is to improve insulin sensitivity and drop body fat to maximize hormone utilization, but not at the cost of hard-earned muscle. This type of diet will also get your body “fat adapted’, meaning you will get used to using more fat for fuel when at rest. IF calories (specifically calories from fat) are too low for too long, this can have a negative impact on hormones / androgens, so dont be afraid of fats. Train as hard as possible in a depleted state to allow your body to adapt to existing on fewer calo- jes than it actually requires for optimal function. This will be hard, even discouraging at first. It’s also the perfect time to bust out your favorite “MAN UP" t-shirt and leave your purse at home. You're trying to make the body more efficient at using the calories it does have so that when you finally turn around and give it an excess of calories, itcan use them and start accurnulating tissue (muscle) Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS? BiTHE INCREDIBLE a) Cad Taya) You'll be in a caloric deficit. Do notfear this short term. This deficit will come mainly from a significant de- crease in carbohydrates. MCT Oil is your best friend pre-workout on this phase. It'sa fast acting energy and will also help fuel your body and your brain. 15 grams per servings plenty. While carbohydrates decrease significantly, fats will be slightly increased (remember 1 gram of carbs has ap- proximately 4 calories, while 1 gram of fathas approxi- mately 9 calories). Don't cut fats thinking you'll lose fat faster. This is important because your body will be switching to fat as its primary fuel source. Don't try to eat low fat to lose fat faster, you need the fats to keep from being catabolic and to create the metabolic shift to burning more fat. Slight decreases in training volume, but increases in density* to adjust for decreased calorie intake, The number of minutes you spend and the number of sets you perform in the gym will decrease. Butyour reps should increase and rest intervals decrease so youre getting more done in less time. Lower training frequency. Only one strength training session per day max. Additional meta- bolic sessions can be added in (such as HIT, prowler, strongman sessions incorporating @ very large number of muscles during each workout for a short total workout time). Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS? +4 |THE INCREDIBLE y, a) Cad Taya) Weight training sessions should be short ~ under an hour, ideally more like 40-45 minutes. Get in, go hard, and get out. You won't be growing on this phase; your goal is to deplete and push your mental barriers so that when you add the calories back you're primed for building new muscle. “Increase density by adding intensifiers and decreasing rest time to maximize lactate training. The goal heres to deplete glycogen stores and get your body running on stored fat. Since youre using less total sets, use intensifiers such as NOS and NOS-X to get more out of your sets (for those who may not be familiar with these, NOS and NOS-X are explained in the accompanying Workout Guide). Eat as many vegetables as you can handle. The fiber and plant nutrients are excellent for improving detoxification and insulin sensitivity. As you lose fat, you must get rid of the toxins that go with it, and vegetables are great for that. Plants are also the only food source of anti-estrogens available, so cating plenty of high sulfur vegetables like broccoli and cauliflower can help raise testosterone levels as well. Lastly, the fiber intake will drastically help keep your appetite satisfied --15 g of fiber for every 1000 calories you eat is recommended. A mix of soluble and insoluble is best if you decide to use a supplement. Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS? BTHE INCREDIBLE y, a) Cad Taya) GROWTH PHASE: THE BASICS PROTEIN: 35% CARBS: 45% FAT: 20% This is the basic starting macronutrient guideline and must be manipulated according to the result you experience. For some, this starting point may be perfect, while others may require substantial adjust- ments. Pay attention to your “Bio Feedback.” If you're not gaining enough, your calories must be increased. Typically adding 300 calories per day ON TOP of the additional recommended 1000-calorie daily surplus (600 for females) is a good place to start. Where 45 % CARBS exactly these calories come from depends on what you notice in your body. m If weight is stagnant but you're looking watery, increase the calories primarily from fats. m lfyour weight is stagnant but you look dry and tight in the morning, increase primarily from carbs. Soe UROTEIN im Ifyour weight is stagnant for longer than 4 days, it time to switch to the reset phase. or cutting fat; coasting gets you nowhere. If you feel things slowing down, try making adjustments \ This is a cyclical program ~ the goal is never to be stationary. You're always either gaining muscle before they come toa stop. Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS? 16 |THE INCREDIBLE y, a) Cad Taya) Once you switch to the growth phase, your body will be much more effective at accumulating tissue. Whether this is muscle or fat depends on a few factors: How hard and how often you train (NOTE: this is important!) How long you stay in a period of caloric excess. The foods you choose and timing of those nutrients (learning to do it right can extend the amount of time you're able to stay in a growth phase. For some it may be 10 days, others may be 3 weeks or more). Adjust workout frequency during the growth phase (number of days between workouts for the same bodypart) to ensure you're training often enough to maximize the growth potential of extra calories during growth phases. See the Workout Guide for expanded training-related information. Increase rest periods and add more volume (more sets). You also want to get in some stronger movements with enough rest to be able to maintain performance and intensity. The total number of sets per workout should be a MINIMUM of 12 per bodypart. If you're only training a single body- part that day, it may need to be >16 sets. Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS?THE INCREDIBLE y, a) Cad Taya) Focus on lower reps, in the 4-10 rep range, with maybe some sets of 12-15 in the later exercise. Use fewer intensifiers (such as NOS sets, NOS-X, Giant sets, CS-6 sets - these are broken down and explained in the Workout Guide if you're unsure). Adding in one intensifier for a couple of weak bodyparts is okay, but the goal of the training sessions is to accumulate lots of sets at full, or close to full recovery. Ifyou do use an intensifier, it should be at the end of the session. Frequently dose carbohydrates to maximize insulin. Put the largest portions of carbs during and after the workout and evening meals. Use high amounts of fast (high glycemic] carbohydrates during and after the workout and before bed. This is the time to benefit from the white starches that give large, fast large insulin spikes. Don't try to bulk on sweet potatoes and fruit. You need the insulin spikes here. The best time for fruit is the pre-workout meal. On days or weeks of substantially higher work volume, try adding 3-5g of BCAA or 2-4 of leucine with each meal for 24-48 hrs after intense workouts. This will aid in recovery and allow for more fre- quent workouts No missing meals. 1000+ male/600+ female calorie surplus each day should be your goal. Small caloric excesses will not convince the body to grow. Follow the 80/20 rule -- 80% clean, whole food- based sources, and 20% “anything” food. | still highly suggest you continue to alkalize during this process. Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS? BiTHE INCREDIBLE y, a) Cad Taya) Always have back-up calories on hand. You need to ensure you can get quality calories in at any given time in case something comes up. Have a protein bar and some BCAAs or a shake at the ready. For those with tight work schedules, dried fruit with some amino acid capsules can be a life- saver when meetings and projects go long. Instead of switching directly from bulking to cut- ting, well use a 2 day transition period to prime your body to use fat for fuel, and to boost the metabolism of those fats by reducing inflamma- tion and acidity in the body. We will also take 2 days completely free of weight training. Fat load - 2 days of much higher fat intake, com- bined with very low carbohydrates, will acceler- ate the rate at which your body switches to using fat as its primary fuel source. Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS? 19 |THE INCREDIBLE y, a) Cad Taya) Alkalize with more electrolytes, and antioxidants. The best way to do this is to consume large amounts of powdered greens (6+ servings) and eat as many vegetable servings as you can. Strive to eat 6-12 servings of vegetables on these days. Drink Lemon and/or lime water in the morning (I recommend doing this first thing during the growth and reset phases also}. Consume a good electrolyte (essential). If you do not have a problem with sodium, food grade baking powder (sodium bicarbonate) is a great alkalizer. 1 tsp three times per day for these two days will drastically help you to alkalize. Increase fish oil dose to 6-8g of Omega-3s to help reduce inflammation. Plenty of greens and veg- gies also play a vital role here. Perform High Intensity Interval Training (HIIT cardio) to up-regulate mitochondrial function (both days). HIIT cardio is a great way to increase the rate at which your body metabolizes fat. Perform sessions that are no more than 25 minutes in duration. Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS? BiTHE INCREDIBLE , ie Cer ress WHY CAN'T I JUST STAY HIGH CALORIE FOR MY ENTIRE BULKING SEASON? To make continuous progress, you're going to have to be smart, stealthy, and sometimes a bit creative. Your body does not want to grow. From an evolutionary standpoint, we were bred to be fast and run long distances. The only time people got bigger is if they got old and lost their ability to move around, so they got big and fat. LEPTIN Your body has natural built-in mechanisms to tell you when to be hungry and eat, and it also has the con- verse mechanism to tell you that you've had enough. This is true both in the short term (meal to meal), but also on a larger scale (day to day). We all know someone that’s said, “I eat a ton, and just can't gain weight’ - well guess what, eating a ton is relative, and is only indicative of what your body will allow. Continuet...) Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS?THE INCREDIBLE a) Cad Taya) Learning how to strategically manipulate calories and training will drastically affect your leptin levels. Leptin, is your greatest controlling factor with respect to appetite and hunger. Each RESET phase will help stimulate leptin produc- tion so you have a strong appetite for the following GROWTH phase. Leptin is a complicated hormone with many influencing mechanisms. While understanding all the scientific jargon isn't necessary, it's important to know the signals to look for. Leptinis the opposite of the hunger hormone ghrelin. Leptin responds directly to food consumption and, most signifi- cantly, the insulin spike that results. Eat too much over a short period, and leptin levels drop. If you've ever switched from a high carb diet to a low carb plan, then you'll know that at first low insulin meals don't seem to fill you up as much. That's because the insulin isnvt suppressing leptin. Conversely, if youve ever tried a traditional bulking routine, leptin gets suppressed because you're always stimulating insulin. When you eat, your fat cells produce leptin in response to receiving nutrients to signal you to stop eating. This is upregulated with high insulin meals. So when you're constantly overfeeding, your body is basically fighting you with this hormone signal that destroys your APPETITE. Continuet...) Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS?THE INCREDIBLE a) Cae Taya) Now, you may think that willing yourself past the forces of leptin is something you can do, but it may not be something you should do. Just how insulin resistance rises when you pro- duce too much insulin too often, you can also de- velop a resistance to leptin. This is something that must be avoided as it’s also the door to morbid obesity in the average population. Without leptin, you enter a state where satisfac- tion can never be found. You never feel full, and you're constantly feeling the need for more. s Now that may sound like a good idea for a bulk, but this doesn’t happen two weeks in ~ it happens right about the time bodyfat gets high and you need to start dieting down. Sounds fun right? Let's start a diet right when you put your body in a state of insatiable hunger that will never end. This is how people end up on the forever bulk program. They damage their body to a point where theyre not gaining muscle anymore, but the thought of cutting back on calories just seems unbear- able. Leptin isn't just important because of appetite, it’s also an important regulator of metabolism. It helps stimulate thyroid function which leads to your body burning more fat for fuel. It also plays a role in insulin sensitivity and cortisol function. If you're dieting in either extreme for too long, you disrupt leptin, and your results and body composition will suffer. Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS?THE INCREDIBLE a) Cad Taya) NEUE) Insulin is perhaps the most anabolic hormone in the body. The catch is, just having insulin isn't nearly as important as how well your body uses it. Insulin works best when the body has been briefly depleted. Your greatest potential for using insulin to increase muscle mass is after a cutting period in which your glycogen levels have been depleted and you've regulated your dietary carbs to a very low amount. This causes the adaptation of increased insulin sensitivity of your muscle tissues (Note: your fat tissue also becomes more sensitive to insulin, which is why it's vital to keep your bodyfat ata reasonable level to be able to maximally utilize the insulin spikes and shuttle carbohydrates into the musde tissue) The more sensitive your muscle tissue is to insulin, the more carbohydrates, protein, and amino acids your muscles can take in. The added bonus is you can eat more of these foods and not gain fat. Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS?THE INCREDIBLE y, a) Cad Taya) To put lots of muscle on fast, you need a lot of insulin. You get this from eating large amounts of well timed carbs. These high surges of insulin help drive the glucose and amino acids you need to recover, into the muscle cells. As your muscle cells become saturated with glycogen, they become very full, resulting in improved pumps and vascularity. Workout performance is at an all time high. The catch is that the more saturated your glycogen levels, the less insulin sensitive they ere. Fur- thermore, the more insulin your body makes, the less insulin sensitive cells become. So high insulin periods, although extremely good for packing on mass, have a point of diminishing returns. This is where an intelligent approach to nutrition becomes so vital to your continuous progress. We don't want to stagnate, EVER! No good thing can last forever: Ifyou choose to continue to eat a high calorie, high carb diet as your insulin sensitivity declines, you'll start adding more fat than muscle, and your workouts will suffer. Ifyou look at what bodyfat accumulation does to these hormones, youll see that it’s one of your worst enemies when it comes to achieving success on a bulking program (assuming muscle-gain was the main goal). Increased bodyfat brings insulin resistance. This means more work for your pancreas, and less nutrients able to enter muscle cells, which is how too many carbs can make you fatter, faster. High insulin sensitivity Is one of your best friends when bulking because it means you can shuttle more nutrients into your muscles. It’s not just about how much food you can put in your mouth, or even how much your digestive system can absorb. Those things are important, but the most important factor is how much and how fast you can get nutrients into the muscle cells you're trying to feed. if you can't get the nutrients in, they have to go somewhere, and that some- where is usually fat storage. So the problem gets worse exponentially as bodyfat goes up! Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS?THE INCREDIBLE y, a) Cad Taya) To put lots of muscle on fast, you need a lot of insulin. You get this from eating large amounts of well timed carbs. These high surges of insulin help drive the glucose and amino acids you need to recover, into the muscle cells. As your muscle cells become saturated with glycogen, they become very full, resulting in improved pumps and vascularity. Workout performance is at an all time high. The catch is that the more saturated your glycogen levels, the less insulin sensitive they ere. Fur- thermore, the more insulin your body makes, the less insulin sensitive cells become. So high insulin periods, although extremely good for packing on mass, have a point of diminishing returns. This is where an intelligent approach to nutrition becomes so vital to your continuous progress. We don't want to stagnate, EVER! No good thing can last forever: Ifyou choose to continue to eat a high calorie, high carb diet as your insulin sensitivity declines, you'll start adding more fat than muscle, and your workouts will suffer. Ifyou look at what bodyfat accumulation does to these hormones, youll see that it’s one of your worst enemies when it comes to achieving success on a bulking program (assuming muscle-gain was the main goal). Increased bodyfat brings insulin resistance. This means more work for your pancreas, and less nutrients able to enter muscle cells, which is how too many carbs can make you fatter, faster. High insulin sensitivity Is one of your best friends when bulking because it means you can shuttle more nutrients into your muscles.lt’s not just about how much food you can put in your mouth, or even how much your digestive system can absorb. Those things are important, but the most important factor is how much and how fast you can get nutrients into the muscle cells you're trying to feed. if you can't get the nutrients in, they have to go somewhere, and that some- where is usually fat storage. So the problem gets worse exponentially as bodyfat goes up! Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS?THE INCREDIBLE y, a) Cad Taya) Testosterone Increased bodyfat increases aromatase enzyme levels (aromatase is created in fat cells). Aro- matase is the nasty enzyme your body uses to take testosterone and other androgens, whether natural or synthetic, and turn them into estrogens. So aromatase is actually taking your strong- est muscle-building hormone (testosterone) and turning it into a fat storing, craving-inducing hormone spoken about endlessly in infomercials and female talk shows ~ estrogen! There are drugs out there that combat aromatase, but most of them actually cause suppression of growth hormone and IGF-1. This means that you have to choose ~ do I want testosterone or growth hormone? The truth is, you actually need both to pack on lots of muscle! Cortisol Cortisol is both a friend and foe for building muscle. Short bursts of cortisol and inflammatory naling pathways, like those produced during intense training, are necessary in order to. a recovery cascade. They signal genes for protein synthesis, and repair and signal the recruitment of satellite cells. The recovery process requires damage or stress to stimulate the release of growth factors and activate the recovery process. Without this recovery response, we'd get no new muscle cells and our nervous and endocrine systems would be on constant high alert from training stimulus. These large but short burst of cortisol and inflammation are healthy and necessary for progress in training and muscle growth. Cortisol and inflammation become issues when they stay chronically elevated or become exces- sive and start signaling catabolic pathways. Elevated bodyfat and insulin lead to a state of chronic low-grade inflammation and elevated cortisol Continuet...) Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS?THE INCREDIBLE a) Cad Taya) Constant low-grade inflammation makes it harder for you to initiate this repair process as you become resistant to the signaling process. Be- cause the signal from cortisol is always on, like a constant nag, your body begins to ignore it. This means cortisol's anabolic signaling properties and anti-inflammatory effects wear off, which starts a downward spiral for muscle tissue. First, you get less of a recovery stimulus from the resistance training you perform. Therefore you have a harder time recovering and definitely won't, build muscle as efficiently. Second, because you've developed a resistance to the cortisol signaling, the levels of cortisol end inflammation stay higher for longer after your training session. This can inhibit the release of growth hormone, the mTOR signaling pathway for protein synthesis, and damages insulin sensitivity even further. Now your body must pump out even more cortisol to deal with the elevated inflammation, which cre- ates a catabolic state. Understand it's much more important for your body to regulate inflammation than it is to worry about adding muscle. Over time the adrenal glands get depleted from creating cor- tisol; the same adrenals that also create DHEA and testosterone. Speaking of testosterone, elevated inflammation and cortisol levels lead to an increase in SHBG (Sex Hormone Binding Globulin). SHBG binds to free sex hormones (testosterone) in the blood and makes them inactive, meaning the more SHBG you have, the less free and useable testosterone. Bad news if youre trying to put on muscle! As you can see, packing on extra bodyfat makes it almost impossible for testosterone to do its job. This is why gaining fat often leads to a feminizing effect on males. Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS?THE INCREDIBLE a) Cad Taya) NEED ONE MORE REASON NOT TO PACK ON FAT? Bodyfat can recycle cortisol which results in the cor- tisol remaining active for longer than it’s intended to be. This reactivation of cortisol is basically a way fat cells try to feed themselves. By recycling corti- sone to cortisol, your fat cells are causing a con- stant elevation in blood suger so that they can use that circulating sugar to increase their fat stores. HOW DOES IT HAPPEN? Fat cells, especially around the midsection, contain an enzyme called 11B- HSD-1 (11-8 Hydroxysteroid Dehydrogenase-1). The hormone cortisol in its metabolically active form, but can be converted into the metabolically inert cortisone, As fat mass increases, your fat cells increase 11- HSD-1 activity, which in turn recycles cortisone back to cortisol Don't be fooled, fat cells aren't just inert sacks of lipids waiting to be used. Fat cells are one of the most hormonally active tissues in the body, and they're extremely selfish when they get out of con- trol. Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS? BTHE INCREDIBLE , ie Cer ress CORTISO SleW Nase RM ROB] Cortisol and insulin work inversely in the body. The higher or more often one is elevated, the more the other must compensate. Chronic elevation of cortisol thus leads to chronic insulin elevation and insulin resistance. When this situation exists in the body, it means more fat storage and decreased insulin sensitiv- ity, leading to decreased nutrients going to the muscles. To summarize: Cortisol and inflammation in short bursts from training are needed to grow muscles. Chronically elevated cortisol and inflammation from excess bodyfat, insulin, and junk foods decreases your ability to grow muscle and can actually increase muscle loss and fatigue. Starting to see the big picture? This is how someone can gain 50 pounds and only end up with a net gain of 5 pounds of lean mass! This is why timing, frequency, and load of insulin are all so vital to your long term success. I can hear a lot of brains spinning eer eee Yes, and that’s NOT YOU. It's also not me. Average humans need to learn how to do things right, our bodies are simply not as forgiving. The reason these guys are pro-bodybuilders is that their bodies are geared for it. They eat, they grow. They lift, they grow. Regardless of how haphazard their approach Is, their bodies will adapt and grow. Unfortunately (or perhaps fortunately] you can thank your mom and dad for that. Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS? BiTHE INCREDIBLE y, a) Cad Taya) IT’S ALL CONNECTED Like most things in the body, the adrenal glands are meant to work in a cyclical manner in cadence with your circadian rhythms. Cortisol is meant to be highest in the morning, and after periods of short stress (during/after workouts). Keeping cortisol constantly elevated by fluctuating insulin levels or chronic stress is a surefire way to screw up your anabolic hormones. The more fatigued your adrenals get, the less DHEA and testosterone you will make. This leads to even further decline in insulin sensitivity as well as de- creased energy, training performance, and recovery signaling. Sounds like fun, right? Remember, building muscle is HARD. It's pretty much the absolute last thing your body wants to do. Con- tinuing on a bulk for too long leads to fat gain, energy loss, and hormone disruption. This is hardly the physi- ological state you want to be in for building muscle. Youre fighting an uphill battle — at least you were until now! Continuet...) Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS?THE INCREDIBLE a) Cad Taya) Cycling periods of high calorie bulking with lower calorie cutting periods can cause more muscle gain and less fat over time versus staying high calorie all the time. You need to take advantage of insulin and high calories, but cut back before they can wreak havoc on your metabolism and hormones. The rest of your body also has to catch up to muscle growth. Your liver, kidneys, and heart all have to adapt tothe extra body-mass and exercise metabolites. Having more muscle means you have to have more blood to keep that tissue hydrated. Just because you're not bulking, doesn’t mean your body isr't adapting for future muscle growth. ‘As mentioned earlier, ever put on 20-plus pounds in a short timeframe? Or perhaps you know someone who has? They're sleepy all the time, right? Your body is trying to adapt, respond, and grow. How will | gain more muscle if I'm cycling cutting phases into my bulking program? How fast you can put on muscle is a result of how much you can adapt to training, and how much nutrition your body is able to use - NOT how much you can consume, and how much you can train. Do you see the difference? Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS?THE INCREDIBLE iattars = a BEN PAKULSKI oa ad Cutting periods help improve insulin sensitivity, which means you can transport more glucose and amino acids into the muscle, allowing you to consume and use more protein and carbohydrates. Allowing glycogen and amino acids to float around in your bloodstream because your tissues are insulin resistant doesnit sound so bad, until you realize that this is the number one culprit for fat gain, inflamma- tion, adrenal fatigue, even joint pain. You'll notice the leaner you get, theless your joints hurt, the better you sleep, and the better your sex drive (in most cases, unless you're way under nourished). The leaner you are, the easier itis for your body to shuttle nutrients into muscle tissue. Therefore when you do eat high calories for bulking, you can eat really high calories. If you had the option of receiving either $1000 everyday or $100,000 once per month, which would get you rich faster? The short cycling of bulking and cutting phases allows you to get so much more bang out of your bulk, letting you grow faster over time while suffering fewer plateaus. How do | know where to star Firstly, youll need a good estimate of your bodyfat percentage. Use the following illustrations as a guide if you're unsure: Continuet...) Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS?THE INCREDIBLE a) Cad Taya) ("\ ‘Wo Wa Next, if you're lean and insulin sensitive, you can start bulking right away. Though if you want to be safe, do 5,7 days of the cutting phase to start. You can never be too insulin sensitive, and the leaner you are, the better your bulk will be. If you're over 12% bodyfat (males) / 20% bodyfat (females), and you know you dont handle carbohydrates well, | suggest you start with at least 10 days on the reset phase, cutting, Also, the more bodyfat you have, the more frequently you may need to change phases. If your bodyfat is high and your insulin sensitivity poor, you definitely don't want to start on the bulk phase first. Always start with a cut. ‘Any new clients | take on for 1-1 coaching that are over 12% (males) / 20% (females), or have noticeable mid- section fat, always start on a cutting phase until he or she no longer has love handles. Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS? 24 |THE INCREDIBLE y, a) Cad Taya) 3 INDICATORS OF POOR INSULIN SENSITIVITY \ Feel lethargic after high carb meals \ Once you eat carbs, you crave them again shortly after. j You have bodyfat that is on the higher side (>12% male />20% female) HOW MANY CALORIES SHOULD I CONSUME FOR EACH PHASE? 20-40g Whey Isolate » 5-10g Glutamine > 2-5g Leucine > 2.3g Creatine > 1 tsp of MCT oil > 1 serving of Powdered Greens Be wary of artificial sweeteners and sugar alcohols or any foods that make you feel bloated. These foods can disturb the beneficial bacteria in your gut that help digest your food. HOW CAN | EAT SO MANY CARBS IN ONE MEAL? IT’S TOO MUCH FOOD! Trying to eat 150 grams of carbs from rice or potato can be a near impossible task because the food volume is very high. That’s over 4 cups of rice! The trick Is to use dense carbohydrates, such as those found in powders and syrups. You can add rice flour for instance to a bowl of cooked rice to make a porridge-like meal that has a lot more carbs for the same volume of food. Adding a little natural sugar or maple syrup also works well, but reserve most sugars for the meals around the workout. Continue...) Gain 10, 20, even 30 pounds of Rock Hard MUSCLE in 12 WEEKS? a