FAQ GUIDE
BEN PAKULSKI PRESENTS…
MI40-X
FAQ
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.
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 I’m on a small budget? BARE ESSENTIALS, in order of IMPORTANCE and necessity.
1. Whey Protein 2. Multi-Vitamin 3. Glutamine 4. Fish Oil 5. BCAA’s 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, it’s 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 don’t 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, you’re not going to be optimizing your results.
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, it’s still a good idea to take in coconut oil with this meal / shake (assuming your pre-workout meal macros for the particular phase allow); it’s 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, it’s 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 it’s 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 what’s 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).
FAQ GUIDE
What should I eat before/after HIIT sessions? If you are in the <=12% (males) / <=20% (females) group, have 6g of BCAA’s 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 you’re 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 BCAA’s 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 BCAA’s 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 can’t 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 you’ll 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 it’s is harder to manage the macros. You can’t typically go wrong with eating more veggies, so you don’t realistically have to worry about going over on asparagus. It’s 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.
FAQ GUIDE
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 you’re 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 can’t take time for meals at work? If your work schedule doesn’t allow you to break for meals, try using shakes between meals. Worst case scenario, have some BCAA’s 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.
FAQ GUIDE
What if I’m gaining too much fat?
Either you’re not training hard enough or your body simply isn’t using sugar very well. (see controlling insulin resistance).
It might be time to start a little High Intensity Cardiovascular Training (HICT). Short
duration—20 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 you’re 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 you’re sore for a long period of time, chances are your intra or post workout nutrition weren’t 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!
FAQ GUIDE
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.
