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Mass Supplement
Stack Protocol
By Ben Pakulski
Honors Kinesiology Degree, CSCS, ACE, MAT
www.benpakulski.com 2
Legal Disclaimer
The information presented in this work is by no way intended as medical advice
or as a substitute for medical counselling. 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 Ben Pakulski Athletics, LLC, 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 Ben Pakulski Athletics, LLC, 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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Welcome to the Supplement Manual!
As is discussed in the MI40 nutrition manual, supplementation is one of the
essential keys to optimizing muscle gain and maximizing fat loss.
The key to any well thought out supplement regime is ensuring that the body has
everything it needs to maintain proper metabolic function, make certain recovery
is optimal and ensure hormone levels are supported and optimized.
THANK YOU for your commitment to excellence and please DO NOT share
these links with ANYONE that has not themselves purchased the MI40
Program.
Coach Ben
This program does not promote the use of stimulants of any kind.
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Lets look at the day in stages:
Stage 1- Morning
This is a key time for anyone looking to build muscle or lose fat.
What you do first thing in the morning sets the stage for how your body will function
and use nutrients for the rest of the day.
The most important things to do in the morning are to first hydrate and alkalinize
your body.
One serving in the morning is a great way to naturally increase energy and vitality
while alkalinizing your body. Getting a substantial amount of water first thing
definitely helps to lighten the load of water intake for the rest of the day. Water
is very energizing and hydration is very highly correlated with strength, so dont
neglect it.
The next thing that is vital to the participants of MI40 that are looking to build
muscle is to start fueling the muscles with amino acids.
This is a great time to take branch chain amino acids (BCAA), or essential amino
acids. Because they are absorbed faster than food, they will start fueling the
muscles right away.
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Recommended BCAA Products:
One other major thing that people looking to change their body composition must
consider in the morning is that cortisol is actually at its highest first thing in the
morning. For those looking to gain muscle or lose fat, you must try to decrease
this as soon as possible.
Some very simple things can quickly blunt cortisol and get the body moving back
in the right direction.
REMEMBER: We are all either growing, or were dying. Youre either building
muscle, or youre losing it. There is no status quo.
So make sure to spend MORE time growing and less time breaking down muscle
by providing the fuel your body needs at all times.
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Cortisol Blockers
A few minor supplement additions to the arsenal can drastically reduce serum
cortisol levels NATURALLY!
One of the next main considerations throughout the day is optimizing glucose
utilization.
Carbohydrates we eat are broken down into glucose and eventually glycogen
for use inside the muscles.
It is essential that your body efficiently absorbs these carbohydrates if you are
to fuel intense workouts, and optimize body composition.
The term you may have heard being used is Insulin Sensitivity. This just means
the efficacy with which your cells readily uptake glucose or sugar.
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Some people can eat anything they want and maintain incredible insulin sensitivity
while others seem to eat any small amount of carbohydrate and it makes them fat.
This person would be classified as insulin resistant.
Insulin resistance leads to fat gain and diabetes. Both bad news.
(1) Alpha Lipoic Acid (R-ALA) 100-300mg morning, and post workout
(1) Chromium Polynicotinate 100-200mg morning and post workout
(2) Cinnamon Extract 500mg-3g morning and post workout
(1) Fish Oil 1g-10g three times daily. Morning,
afternoon, before bed.
(2) Banaba Leaf Extract 200-400mg twice daily with carbohydrates
(2) Fenugreek 400-800mg twice daily
(1) Magnesium 200-400mg twice daily
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Recommended Alpha Lipoic Acid Products:
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 classified
as staples or very important to maintaining a healthy body and optimizing
glucose utilization.
*NOTE: These would be the supplements that although they greatly improve insulin
resistance, are things that can and should be taken on a daily basis regardless of
carbohydrate consumption.
The supplements labeled as a (2) would be for people that find themselves adding
fat from even small amounts of carbohydrate.
*NOTE: these are the supplements that would only be necessary to consume
when you are consuming carbohydrates (ex/after your workout)
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The main focus of MI40 is optimizing workouts
and maximizing recovery.
Here are some basic recommendations to do so:
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Recommended Zinc Products:
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The PERFECT Post-Workout Supplement Stack
As was the case with the pre workout supplement recommendations, I will provide
a range based on bodyweight. 100lb being the low end, and 300lb being the high
end. Use some simple math to determine where you fall into this range.
Recommended for
Optimal Performance and Recovery:
Leucine Regulate muscle protein synthesis. If it is present the
1-3grams body will synthesize protein, if not, it be break down
muscle tissue to find the leucine and BCAA it needs.
High Potency Covers all the other bases that havent already been
Multi Vitamin coverd via the specifics.
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Recommended Leucine Products:
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Recommended for
overall health and well being:
Chromium Improves insulin usage.
Polynicotinate
100-200mcg
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TOP TWO
SUPPLEMENT BRANDS
I ENDORSE
Poliquin Performance
CLICK HERE
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To Wrap Up...
I know what you are all saying
Wow, that is a lot of stuff to take, are they all necessary?
For someone like myself, a pro bodybuilder or pro athlete, yes. Each and every
one of these things would be necessary to ensure health, recovery and success
at our selected athletic endeavor.
For people looking to GAIN MUSCLE, and optimize their time and money already
invested in themselves, these are the things that I would encourage you to consider
staples in your nutrition plan whenever you set out to build muscle
GLUTAMINE ARGININE
MAGNESIUM/ZINC
For those of you looking to build muscle, but FAT LOSS is more of a priority for you.
Then blood sugar control is the most important thing for you to consider.
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The PERFECT Blood Sugar
Control FAT LOSS Stack:
GLUCOSE DISPOSAL BCAA
MAGNESIUM CHROMIUM
ACETYL L-CARNITINE
I am sure, that many of you are on a tight budget. Just like I once was.
Thats OK. This is here as a tool for you. Invest in what you can now and invest
in more later.
Below I will provide a list of things you should purchase in order of importance
for EVERYONE participating in MI40. Do your best to pick up at least the
3 ESSENTIALS. MI40 is a difficult program that requires increased recovery.
BARE ESSENTIALS,
in order of IMPORTANCE and necessity.
BCAA Vitamin C
Magnesium/Zinc Arginine
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1) BCAA
CLOSING WORDS
In closing, I want to once again thank you all for your purchase of the MI40 training
program. The principles and concepts set forth in MI40 are cutting-edge and
scientifically proven to achieve significant muscle growth.
Supplements are NOT required to ensure muscle growth. They simply allow you
to recover faster and allow your body to remain healthy in a time of increased
demands, such as the 40 days of MI40.
I wish you all the best of luck over the next 40 days!
Coach Ben
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