Nutrition Manual
Nutrition Manual
Nutrition Manual
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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Youre all here because you want to learn the BEST FORMULA to build the GREATEST AMOUNT OF MUSCLE, in the shortest amount of time. Bottom line, right? The truth of the matter is that there are a FEW SCIENTIFIC PRINCPLES that have been proven to sustain CONTINUOUS muscle growth over the LONG TERM. Unfortunately, many people are so incredibly lost when it comes to nutrition. I am here to help you find your way.
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This is NOT rocket science; it just takes knowing a little bit about muscle physiology and exercise science: both of which you dont care about. This is where I come in The last 14 years of my life have been dedicated to building muscle and optimizing body composition.
The one INCREDIBLE thing you notice the further up the food chain you go in the fitness world is that it starts to weed out the CRAP.
The more intelligent people in the fitness and nutrition world all seem to abide by a small number of ESSENTIAL RULES. We KNOW what works and we do it. Its NOT gimmicky; its NOT a fad; its Muscle Science.
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Here it is
out of our bodies, we tend to notice the fine details. You can work hard, and if you dont replenish what your body needs, you will NEVER get the gains youre after. Dont be afraid to eat. Dont be afraid to invest in yourself. Take the time to learn what your body needs to get the results youre after. This nutrition plan is here to help you find exactly that! All the details and calculations are below. Phase 2 The focus of phase 2 has two major components -1) Pre-Workout Nutrition 2) Post-Workout Nutrition (1-3 hrs after training) Pre-Workout: Fueling a workout is something with which a lot of people struggle. P-2 is designed around the most advanced scientific principles for optimizing hormone levels and maximizing growth. Keep your carbohydrate intake low before workouts to ensure optimal growth hormone release AND increased serotonin levels (the feel-good hormone that allows us to enjoy our workouts and really leave the gym with that feeling of elation and accomplishment). Low serotonin has been highly correlated to depression. NO GOOD. So lets keep that serotonin flowing whenever we can! So, what do I do?
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The idea here is to eat a well-balanced meal of lean protein and slow- digesting carbohydrates about 3 hrs prior to training. This allows enough time for the meal to leave your stomach and enter your muscles and tissues. Then, about 1 hour (or even 30 minutes) before your workout, consume another serving of protein (at this point, its Ok to have a shake OR an easily-digested form of protein like egg whites or white fish). FATS in P-2? It is best to avoid fats for 4 hrs before a workout and 2 hrs afterward. The reasoning for this is that you will be causing a substantial release of insulin toward the end of your workout by consuming high glycemic liquid carbohydrates. Insulin is a storage hormone. This means that ANYTHING present in the bloodstream has a much greater likelihood of being shuttled into the cell. Having any amount of fat in your blood stream when insulin levels are elevated is likely to result in its being stored as fat! Post-Workout: Post-workout nutrition starts in Phase 1 and continues in phase 2. Phase 2 starts 1 hr after training is complete. At this point, your body is PRIMED for absorbing nutrients. You should consume a large serving of carbohydrates as well as a large serving of protein. Fats at this point will only slow the absorption of the other nutrients, so it is not recommended (although it has been shown that fish oils, at this point, can dramatically reduce inflammation this would then become an individual decision based on necessity). P-2 is also a very good time to re-load on your water-soluble vitamins and antioxidants. Many of these are utilized during training, and because there is an enhanced uptake at this time, it is an ideal time to take these (there will be a list
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of suggested vitamins and nutrients just a little further into the manual. Youre almost there!) Phase 3: Phase 3 encompasses all the rest of your day: the time NOT based around your workout. This is a very large percentage of your life and is a very important component to growth, recovery, and optimizing your hormone levels. Your first consideration is making sure you maintain positive nitrogen balance. This basically means that you keep a steady flow of amino acids in your blood stream so that you can support the RE-building of your muscle tissue.
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NEWSFLASH: your body takes them from your living cells. Those cells die or become oxidized: muscle, liver, bone, and heart cells included. After years of studying every nutrition manual and textbook I could find, I have come to a set of basic principles that I believe are optimal for function and muscle-building. In P-3, it is important to keep a steady flow of protein. The majority of your calories should be coming from proteins and fats. Carbohydrates come at the times when YOUR BODY NEEDS THEM. Keeping insulin levels extremely elevated will only reduce insulin sensitivity and increase inflammation over the long term. This could be the DEATH OF YOUR MUSCLE GAINS! He who uses carbohydrates BEST, wins! NOT he who uses the MOST carbohydrates! Fuel your body when it needs it and, the rest of the time, try to optimize your hormone levels, keep inflammation down, and supply enough protein to build muscles.
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1) RECOVERY PHASE
WHEN: It starts 30 minutes into your workout. It ends 60 minutes after you finish training. This is THE most important period that exists in muscle-building. If you want to BREAK THROUGH your muscle-building limits, you MUST make sure this phase is optimized. A little science, but nothing fancy: As soon as you start exercising, your body starts changing its hormonal chemistry. 1) Growth hormone is released in response to presence of lactic acid. 2) Cortisol is released in response to injury to muscle tissue. 3) Serotonin is released in response to exercise. 4) Testosterone is increased due to intense exercise (but falls shortly hereafter). These are the 4 most important factors to manipulate, in order to build muscle.
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MORE LACTIC ACID = MORE GROWTH HORMONE MORE GROWTH HORMONE = MORE MUSCLE GROWTH & MORE FAT LOSS
Good to know, isnt it? How do we ensure maximum growth hormone? Maximum growth hormone requires the presence of particular amino acids, proteins (Leucine, Glutamine, Lysine, Arginine). It can also be optimized by MINIMIZING the presence of INSULIN! A.K.A. -- NO carbohydrates. Want to know more? KEEP READING! Question: But Ive heard that I NEED carbohydrates to fuel my workouts? Answer: You have all the fuel you need already present in your muscles if you
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follow this plan precisely. Replenishing glycogen DURING and IMMEDIATELY AFTER training has been shown to increase glucose uptake by up to 300% compared to not taking advantage of the 3-hour window post-workout. Keeping your insulin levels low in the first half of the workout is a great way to optimize hormone levels and, as a result, improve body composition. I can hear all the buzz now! Dont worry, I will tell you EXACTLY what to eat and WHY it is best for building muscle. Ive been in your shoes, too. Confused and just wanting to know whats BEST. Its coming! :) Growth Hormone Optimizing growth hormone (GH) during exercise is ESSENTIAL to growing muscle. The more intense the exercise, the more GH that is released. This is one of the main factors that makes MI40s workout program so effective. MI40 workouts are scientifically designed around the most optimal methods of increasing GH and IGF-1 levels (40-minute workouts, complete muscular exhaustion via NOS, and optimal carb timing).
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Cortisol A stress hormone that is released by the adrenal glands in response to anything the body perceives as stressful. Robert Kapolsky, Ph.D., a scientific researcher and author, explains how the steroid hormone can boost blood sugar levels between meals, reduce inflammation, control sleep-wake cycles, and help recovery from acute stressors; however, he also notes that excessive release of cortisol can suppress the immune system, increase fat storage, and impair mental function. A normal level of cortisol in the body is necessary and healthy. Excessive amounts over any extended period will break down muscle and make you FAT. A really simple way to know if your cortisol levels are elevated is by where you store your fat. If you store anything on your stomach, chances are very high that your cortisol levels are extremely elevated. A simple blood test can give you the exact answers. The good news
Cortisol Blockers
A few minor supplement additions to the pre-workout arsenal can drastically reduce serum cortisol levels -- NATURALLY!! Vitamin C 1000 mg in the morning, before training, before bed Siberian Ginseng 100-200 mg in the morning and before training Phosphotidylserine 200 mg before training and before bed And THE MOST IMPORTANT CORTISOL BLOCKER to be used during training is
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carbohydrates. When taken during exercise, they have been shown to DRAMATICALLY decrease overall cortisol production. I make a recommendation for exactly how much and what types of carbs are best just a few paragraphs down. Woohoo! Less cortisol, less fat, and MORE muscle! Question: If carbohydrates stop cortisol, why wouldnt I take it at the beginning of exercise to stop it completely? Answer: Because doing so would all but halt the release of growth hormone. The benefits of GH outweigh the detriments of cortisol, AND you will never completely stop cortisol; you will only control it. You ALWAYS want to look at the BIG PICTURE. View the body as a whole. Every single thing you do causes something else to happen in your body. The 3P-N approach to nutrition looks at EVERY single aspect of nutrition and how to optimize muscle gains. Serotonin High levels are associated with an elevated mood, while low levels are associated with depression. Though many neurotransmitters work in harmony to influence mood, serotonin is most important. Levels are influenced by things such as sunlight, diet, and exercise.
Eat a HIGH protein meal before you train, with minimal carbohydrates. This is the best way to FEEL GOOD during a workout and improve overall mood.
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Ok, I know its not directly related to muscle-building, but I would argue that the better your mood, the more effective and focused your workouts are! There is plenty of research on this topic, in fact. *Typical American Diets are overloaded with sugar and simple carbohydrates. This has been shown to be correlated with low levels of serotonin and depression. Testosterone Testosterone peaks after 15 minutes of training and falls off rapidly after 45 minutes. This is why the MI40 workouts are all 40-minute training sessions. More testosterone = more muscle growth. To increase testosterone naturally, you must ensure that you are taking sufficient zinc and Omega-3 fish oils, as well as BCAAs (most importantly, Leucine) Saturated fats found in coconut oil are also a great way to support testosterone production. For specifics on these and other supplement dosages and the best brands, reference the supplement guide included with your MI40 Ultimate Training Package. This is a LOT of information, I know. Dont worry. Its all summarized below with exact details on exactly WHAT you should be taking, and WHEN.
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This formula is designed around taking the time to ensure that your body is getting everything it needs to recover from the overload of weight training and daily stress which you subject it to, during MI40.
The idea here is to take time to establish the EXACT minimum requirements to meet your bodys needs on a workout-to-workout basis. As the recovery process begins DURING the workout, so does the P-1 phase.
If youre ready to build some muscle, grab a pen and LISTEN UP:
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If you dont know your body fat, use these pictures as your guide to help you estimate:
15% 12% 8%
25% 20% 15%
Lean Bodyweight x 0.33 = Liquid carb requirement for growth (G). Lean Bodyweight x 0.3/2= Liquid Carb requirement for fat loss (FL). We now use this number [(G) OR (FL)] as our baseline number.
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EXAMPLE
MI40 Massive Muscle Builder #1 weighs 170 lbs and is 10% body fat; therefore, 153 pounds lean (170 x 0.10 = 153). He is aiming to gain muscle. His calculation looks like this: 153 x 0.3 = 51 grams of carbs to be consumed *around workout. 1) He would ideally use a liquid carb, with a high glycemic index. 2) He should aim to consume 102g of protein in the 3-hour POST WORKOUT Window: 51 grams of Whey Protein Isolate Immediately After Workout 51 grams from a lean protein food source within 2 hrs thereafter. 3) He should consume 25g of BCAA and 25g of Glutamine, each divided into two servings. One serving pre-workout, and one serving postworkout. (12.5g per serving) Pretty simple, right? Take the time to calculate YOUR P1 values NOW! Do not waste another minute in the gym if youre not supporting the recovery process. ***REMEMBER your anabolic number (G), it will be very important all through your program.
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FOLLOW THIS EXACT ORDER. YOUR NUTRIENT TIMING SCHEDULE in P-1 1) 15 minutes pre-workout -- 1 Pre-workout Cocktail + BCAA/Glutamine (your number) 2) Start Workout 3) 30 minutes later (middle/end of workout), begin MI40 Muscle Martini (space it out over 10-15 mins) 4) Post-workout Whey Protein Isolate Shake
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*PRE-WORKOUT COCKTAIL
The range of dosages are made to equate to a 100-lb individual on the low end, and a 300-lb individual on the high end. So, find YOUR place on the nutrient continuum.
This might take a little math, but dont overthink it. A little variance in either direction will cancel out long-term.
None of these supplements are considered toxic or dangerous in the prescribed range. Zinc: Acetyl L-Carnitine: Live Cell Probiotic: Arginine: Beta Alanine: 10-30mg 1000-3000mg 3 billion-10 billion active cells 3-10g 1-4g
Optional Cortisol-Blocking Supplements: Siberian Ginseng Phosphotidylserine EXAMPLE 120-lb woman would choose the low end of the range with 10mg zinc, 1000mg Carnitine, 3-billion-cell Probiotics, 3g Arginine, and 1g Beta Alanine. *These items are considered NON-essential to this program. They are recommended to accelerate overall growth and recovery. This information will appear again in your MI40 supplement guide.
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Question: What do I do on days that I dont go to the gym? Answer: On non-training days, the liquid carbohydrate is not necessary, but the proteins and amino acids ARE! Divide the BCAA and glutamine into 4 doses to be taken between meals for best absorption. Protein shakes can be taken anytime throughout the day the middle of the night is a good option, or anytime you crave a snack.
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I am here to make this QUICK and SIMPLE. What you want to accomplish: Make sure your body has an excess of amino acids from protein. Plenty of vitamins and minerals in the bloodstream. Consume your last carbohydrate meal a minimum of 2 hrs prior to training. Ensure there are NO FATS in the food you eat. Improve peripheral blood flow and mental focus. I know this sounds like a lot to have to worry about, and I know this sounds different. Stay with me and dont worryIve got you covered!
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KEY POINTS: DO: MIX PROTEINS Whenever possible, consume more than one protein source at a meal; this allows for greater absorption of the protein and less likelihood of lacking any of the essential amino acids. Some examples are: Mixing - chicken and egg whites - chicken and shrimp - fish and lobster DONT EAT FATS (before training) Minimize fat consumption for at least 3 hrs prior to training. Fats take a long time to digest. They will certainly be lingering around at the end of your workout when you are consuming high glycemic carbs to stimulate insulin. Insulin is a storage hormone.
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Buy yourself a food scale; thats the only way youll become familiar with the conversions. The PERFECT Post Workout Supplement Stack As was the case with the pre-workout supplement recommendations, I will provide a range based on bodyweight, with 100 lb at the low end, and 300 lb at the high end. Use some simple math to determine where you fall into this range.
*Remember, if you dont write all these down now, you can also find them in your MI40 supplement guide.
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Whenever possible, you want to avoid stress and stress hormones. Stress hormones may come as a result of poor dietary choices, so beware of fried foods and things that contain pesticides. Eating organic is best. If you have ANY INTEREST in BUILDING MUSCLE,
THE NEXT MOST IMPORTANT FACTOR TO MAXIMIZE GROWTH: The efficacy with which your body uses sugar might be one of THE MOST OVERLOOKED factors in muscle building. The term you may hear thrown around is insulin resistance or insulin sensitivity. Let me tell you a well-known FACT: If your body isnt using your consumed carbohydrates efficiently, not only will you not build muscle, but you will get FAT, fast! Optimizing the way your body utilizes sugar:
Consuming the RIGHT carbohydrates, at the right time, is the best way to ensure youre on the FAST TRACK to building muscle.
When you eat foods containing carbohydrates, it is broken down in the stomach into glucose to be used in the body. Once glucose reaches the bloodstream, the pancreas releases insulin to shuttle this into the cells. Low-Glycemic Carbohydrates are broken down slowly in the stomach; therefore, they cause a less drastic release of insulin. High-Glycemic Carbohydrates are broken down very quickly and cause a rapid release of insulin.
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HERE IS WHERE WE ALL DIFFER You and I can consume the exact same amount of carbohydrates, yet we require a different amount of insulin to be released from the pancreas to store the glucose in our cells!
Yup! Listen up and read the next two paragraphs VERY closely.
Lets say that I have a higher rate of insulin resistance (perhaps due to bad dietary choices, or high stress, or bad dietary habits in youth). My body releases the necessary insulin to store the glucose in the blood, but the cells are resistant. My body will continue to sense the elevated blood glucose and continue to release MORE INSULIN until blood glucose has normalized. The AMOUNT of insulin present in the blood is a very important factor in determining glucose utilization and fat storage rate. High levels of insulin are BAD NEWS. Have you ever had a large meal or something very sugary only to feel that crash an hour later? This is your body over-compensating to a spike in blood sugar with too much insulin, causing Hypoglycemia. Insulin resistance can be your worst enemy! Sounds pretty bad, right? IT IS! The good news is we can fix it.
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stable energy levels; less peaks and valleys; no mid-afternoon crash; and you wont need any stimulants to wake you up. Some examples of BAD food choices to eat on a daily basis if youre looking to optimize body composition:
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DURING Workout -- Muscle Martini POST Workout (Immediately after) Whey Protein Isolate (see G for amount) Meal 5 Meal 6 Before Bed (within 2 hrs of training) Protein + Carbs Protein + Fats + Veggies Protein Shake + Fats
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Morning workout
Meal 1 Protein + Veggies (+ fats optional) Assuming the WORKOUT falls here DURING Workout -- Muscle Martini POST Workout (Immediately after) Whey Protein Isolate (see G for amount) Meal 2 Meal 3 Meal 4 Meal 5 Meal 6 Before Bed Protein + Carbs Protein + Carbs + Veggies Shake Protein + Carbs + Veggies Protein + Fats + Veggies Protein Shake + Fats
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Assuming the WORKOUT falls here DURING Workout -- Muscle Martini POST Workout (Immediately after) Whey Protein Isolate (see G for amount) Meal 6 Before Bed Protein + Fats + Veggies Protein Shake + Fats
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Take note: There is NO nutrient combining of carbohydrates and fats at any point. To avoid any likelihood of increasing fat storage, it is necessary to avoid this combination.
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He decides he has a pretty fast metabolism and wants to gain as much weight as he can, so he chooses to multiply his LBW x 20. LBW(153) x 20 = 3060 Therefore, we know that MMB #1 needs to consume 3060 calories/day during his MI40 Hypertrophy Program. TRAINING DAYS FOLLOW a 30% protein/50% carbs/20% fat - nutrient split NON-TRAINING DAYS FOLLOW a 50% protein/25% carbs/25% fat - nutrient split
TRAINING DAYS
Total-Cals x 0.3 = Protein calorie requirement Total-Cals x 0.5 = Carbohydrate calorie requirement Total-Cals x 0.2 = Fat calorie requirement
NON-TRAINING DAYS
Total-Cals x 0.50 = Protein calorie requirement Total-Cals x 0.25 = Carbohydrate calorie requirement Total-Cals x 0.25 = Fat calorie requirement
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This will give you the TOTAL CALORIES you need to consume from each of Protein, Carbohydrates, and Fats. To get TOTAL GRAMS you need to consume from Protein, Carbs, and Fats, it is important to know that: 1) Each GRAM of Protein has 4 CALORIES 2) Each GRAM of Carbs has 4 CALORIES 3) Each GRAM of Fat has 9 CALORIES NOW, divide the Protein Calorie Requirement you just calculated, by 4, to get the total number of GRAMS of PROTEIN you need daily. Then, divide the Carbohydrate Calorie Requirement you just calculated, by 4, to get the total number of GRAMS of CARBS you need daily. Then, divide the Fat Calorie Requirement you just calculated, by 9, to get the total number of GRAMS of FATS you need daily. Now, I will show you this exact formula put into action: Massive Muscle Builder #1 has a daily CALORIE requirement of 3060; (I will do all the calculations in BLUE) Therefore, let get started on the next page...
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TRAINING DAYS
Total-Cals x 0.3 = Protein calorie requirement 3060 x 0.3 = 918 (calories from protein) Total-Cals x 0.5 = Carbohydrate calorie requirement 3060 x 0.5 = 1530 (calories from carbs) Total-Cals x 0.2 = Fat calorie requirement 3060 x 0.2 = 612 (calories from fats)
NON-TRAINING DAYS
Total-Cals x 0.50 = Protein calorie requirement 3060 x 0.50 = 1530 ( calories from protein) Total-Cals x 0.25 = Carbohydrate calorie requirement 3060 x 0.20 = 612 (calories from carbs) Total-Cals x 0.25 = Fat calorie requirement 3060 x 0.30 = 918 (calories from fat) Hopefully, youre with me so far!
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Next, simply divide the numbers you just calculated above, by: 4 for protein 4 for carbs 9 for fats
TRAINING DAYS
918/4 = 229.5 grams of protein 1530/4 = 382.5 grams of carbs 612/9 = 68.0 grams of fat
NON-TRAINING DAYS
1530/4 = 382.5 grams of protein 612/4 = 153.0 grams of carbs 918/9 = 102.0grams of fat There you have the total number of GRAMS of each of Protein, Carbs, and Fats which someone with 153 lbs of lean muscle mass would consume in MI40.
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2)
Lean Beef
3)
Bison
4) 5) 6)
7)
Egg whites
8)
9)
10) Casein
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THE GEEK SCIENCE: Amino Acids make up the building blocks of proteins. When we consume dietary protein, it is broken down into amino acids that are small enough to cross the intestinal walls and enter our bloodstream. Amino acids are taken from the bloodstream to be used in the formation of new cells. This process is always ongoing in the body. For this process to occur most effectively, all 21 amino acids must be present in the bloodstream. This is why it is absolutely necessary to vary your protein sources. Eating just a few sources of protein will almost ensure that you are not synthesizing protein at an optimal rate, thereby your recovery will suffer. Some amino acids are called essential amino acids. This simply means that the body cannot naturally produce these and they must be obtained through the diet. Non-essential, can be synthesized in the body.
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2) 3) 4)
5) 6)
7)
Lentils
8)
Kidney or Like lentils, Kidney beans have a high fiber content which Black Beans prevents blood sugar levels from rising rapidly after a meal. They too increase your energy by replenishing your iron stores. A great source of protein. Gluten-Free Cereals
9)
3)
Asparagus
4)
Kale
5) 6)
*Garlic Raspberries
7) 8) 9)
10) *Lemons
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THE GEEK SCIENCE: Carbohydrates are broken down in Polysaccharides, disaccharides, and monosaccharides. These names give you an indication of exactly how long the carbohydrate chain is, and exactly how long it might take to breakdown before it enters the bloodstream. Poly- means many. Therefore many parts to this chain. It will take longer to break down and enter the blood. Di- means two. Mono-means one. Once these sugars enter the blood stream, all carbohydrates are equal, they can only be in the form of glycogen, or glucose(sugars most simple form). Knowing what type of carbohydrate is a good starting point in basic nutrition. You can control the rate at which you allow your body to receive carbohydrates or sugar. All of the below complex carbohydrates are polysaccharides, and take longer to enter the blood stream.
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FATS
Fats are the building blocks of many hormones in the body. They help to lubricate cells and keep the brain and nervous system functioning optimally. Essential for muscle function, hair/skin/nails production and maintenance. Fats are nutrient dense and are higher in calories per gram (9 cals/gram) than Protein and carbs (4 cals/gram). Fats have received a LOT of unnecessary bad press in recent years. THE GEEK SCIENCE: Comprised of Saturated, Mono-unsaturated and and poly-unsaturated. Each of which has an essential role or function in the body. Most of the press is given to Omega 3 fatty acids because of their direct correlation with decreasing inflammation and heart disease. It is necessary to maintain a balance of Omega 3, 6 and 9 for optimal health. So rotate your fat sources often.
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2) 3) 4)
5) 6) 7)
8) 9)
Walnut Oil Macadamia Nut Oil Loaded in B vitamins and manganese. Great for cooking. Great source of Plant based omega 3, rich source of energy and contain many health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health.
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FAT CHART
Item SFA% MUFA% PUFA% PUFA% OMEGA OMEGA OMEGA 6 to 3 ratio 3 6 21 16 77 69 61 8 53 43 33 0 54 21 11 11 0 0 0 0 0 1.6 10 57 0 0 1 1 7 0 0 42 0 0 1 0 0 0 0 0 0 0.4 2:1 1:3.5 77:0 69:0 61:1 8:1 8:1 43:0 33:0 0:42 54:0 21:0 11:1 11:0 0:0 0:0 0:0 0:0 0:0 4:1 Remarks Canola Oil Flax Seed Oil Safflower Oil Sunflower Oil Corn Oil Olive Oil Soyabean Oil Sesame Oil Peanut Oil Salmon Fat Cotton Seed Oil Chicken Fat Palm Oil Pork Fat Beef Tallow Cocoa Butter Butter Cheese HydrogenatedVegetable Oil Coconut Oil 8 9 10 11 13 14 15 15 18 24 27 32 40 41 47 64 69 70 76 92 61 18 13 20 25 77 25 42 49 34 19 47 48 48 53 36 31 30 19 6 Recommended Recommended Somewhat Recommended Somewhat Recommended Somewhat Recommended Recommended Somewhat Recommended Recommended Not Recommended Recommended Somewhat Recommended Somewhat Recommended Somewhat Recommended Not Recommended Not Recommended Not Recommended Not Recommended Not Recommended Not Recommended Recommended
SFA = Saturated Fatty Acid MUFA = Mono-Unsaturated Fatty Acid PUFA = Poly-Unsaturated Fatty Acid
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How Do I Progress?
Caloric Progression is to take place in P-2 ONLY. You increase the amount of carbohydrates you consume AROUND YOUR WORKOUT! This is something that you make a decision to do, and DO. There is no real factor or
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indicator as to when to increase calories. If you feel as if youre working extra hard, or you feel as if youre tired, that may be a good time to increase your calories. The number of carbohydrates you consume in P-1 will go up as your bodyweight increases.
training, and 50g during P-2. A 25% increase means that I eat 12.5g more at EACH of these two times. Same goes for protein: 25% increase in P1 and P2.
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