The

Mass Supplement
Stack Protocol
By Ben Pakulski
Honors Kinesiology Degree, CSCS, ACE, MAT

Copyright 2011 Ben Pakulski Athletics and BenPakulski.com

www.benpakulski.com

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.

www.benpakulski.com

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.

FOR YOUR EYES ONLY:

PHOTO: RICK SCHAFF

As a Special Reward to everyone

that has puschased MI40.
You will be able to purchase all
of your supplement requirements
here at a price that you will not find
cheaper anywhere!!!
Some of the products are cheaper than any internet company and at least
matching the lowest price ANYWHERE!
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.
It is recommended that you first consider healing your body,
balancing your hormones, and maximizing the bodys own natural
stimulant mechanism, the adrenal glands.
www.benpakulski.com

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

Recommended Organic Super Greens Products:

Living Fuel Super Greens

CLICK HERE Poliquin Primal Greens
CLICK HERE

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.
www.benpakulski.com

Recommended BCAA Products:

Blue Star Nutraceuticals - BCAA XD

CLICK HERE Poliquin BCAA Excellence 2.0
CLICK HERE

Cortisol is highest in the morning

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.
This is how you ensure growth!

www.benpakulski.com

Cortisol Blockers
A few minor supplement additions to the arsenal can drastically reduce serum
cortisol levels NATURALLY!
Vitamin C 1000mg morning, before training, before bed
Siberian Ginseng 100-200mg morning and before training
Phosphotidylserine 200mg before training and before bed
Recommended Vitamin C Products:
CLICK HERE

Anything from www.lef.org

Recommended Siberian Ginseng Products:

CLICK HERE

Anything from www.lef.org

Recommended Phosphotidylserine Products:

CLICK HERE

Poliquin Phosphatidyl Serine Capsules

Optimizing glucose utilization

One of the next main considerations throughout the day is optimizing 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.
To optimize insulin utilization it is essential that anyone looking to improve
body composition maintains proper dietary guidelines and, for many people,
supplementation is needed to help improve insulin sensitivity.

Here is a list of things that are proven effective

to greatly improve insulin sensitivity:
(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

www.benpakulski.com

Recommended Alpha Lipoic Acid Products:

CLICK HERE

Yin R-ALA Px

Recommended Chromium Polynicotinate Products:

CLICK HERE

Poliquin Insulin Plex 2.0

Recommended Cinnamon Extract Products:

CLICK HERE

Poliquin Insulin Plex 2.0

Recommended Fish Oil Acid Products:

Blue Star Nutraceuticals Omega Blue

CLICK HERE Poliquin EPA-DHA 720 Blend
CLICK HERE

Recommended Banaba Leaf Extract Products:

CLICK HERE

Poliquin Glucose Disposal Px

Recommended Fenugreek Products:

CLICK HERE

Poliquin Fenuplex

Recommended Magnesium Products:

CLICK HERE

Poliquin Poly Mag Px

One of the most common questions is, Which of these are most effective,
or essential to improve insulin sensitivity?
The answer is that they are all very effective at improving glucose utilization.
www.benpakulski.com

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)

www.benpakulski.com

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The main focus of MI40 is optimizing workouts

and maximizing recovery.
Here are some basic recommendations to do so:

The PERFECT Pre-Workout Supplement Stack:

Zinc
10-30mg

Supports optimal testosterone production as well

as over 80 other hormonal processes in the body.

Acetyl L-Carnitine
1000-3000mg

Increasing energy production and helps to shuttle

fat into the mitochondria to be burned as fuel

Live Cell Probiotic

3 billion-10billion active
cells

Supports optimal bacterial environment in the

stomach and intestines to ensure nutrient utilization
and boosts the immune system

Arginine
3-10g

Increases Nitric Oxide retention and is correlated

with growth hormone production and release. It
can also boost the immune system and support a
healthy liver.

BCAA 5-20g
(Branch Chain Amino
Acids)

Aids in muscle recovery, growth hormone secretion

and improves insulin sensitivity.

Glutamine 3g-15g

Heals the stomach lining, boosts immune function

and speeds recovery. Boosts growth hormone and
increases rate of protein synthesis.

www.benpakulski.com

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Recommended Zinc Products:

CLICK HERE

Poliquin Uber Zinc Px

Recommended Acetyl-L-Carnitine Products:

CLICK HERE

Blue Star Nutraceuticals Carnitine

CLICK HERE

Poliquin Carnitine Syntergy

Recommended Arginine Products:

CLICK HERE

Poliquin Arginine 2.0

Recommended Beta Alanine Products:

CLICK HERE

Poliquin Beta Alanine Supreme

Recommended Glutamine Products:

Blue Star Nutraceuticals Glutamine

CLICK HERE Poliquin Glutamine
CLICK HERE

www.benpakulski.com

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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
1-3grams

Regulate muscle protein synthesis. If it is present the

body will synthesize protein, if not, it be break down
muscle tissue to find the leucine and BCAA it needs.

Vitamin C
500mg-1gram

Boosts immune system. Prevents free radical damage.

Magnesium
200-400mgs

Supports healthy memory, inflammation, decreases

fatigue, helps regularity, necessary for 300+ reactions
in the body (ATP production, protein synthesis, muscular
contraction, decreases cramping.

Glycine
1-3grams

Lowers cortisol an improves glycogen regeneration

post workout as well as increasing protein synthesis.

High Potency
Multi Vitamin

Covers all the other bases that havent already been

coverd via the specifics.

Whey Protein
Isolate

A great way to get a fast acting, highly bioavailable

protein in after a workout or when you cant get to a meal.

www.benpakulski.com

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Recommended Leucine Products:

CLICK HERE

Anything from www.lef.org

Recommended Glycine Products:

CLICK HERE

Poliquin Glycine Powder

Recommended High Potency Multi Products:

Blue Star Nutraceuticals Vitality for Men

CLICK HERE Blue Star Nutraceuticals Vitality for Women
CLICK HERE Complete Multi 2.0
CLICK HERE

Recommended Whey Protein Isolate Products:

Blue Star Nutraceuticals Iso-Smooth

CLICK HERE Poliquin Whey Stronger 2.0
CLICK HERE

www.benpakulski.com

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Recommended for
overall health and well being:
Chromium
Polynicotinate
100-200mcg

Improves insulin usage.

Resveratrol
20-100mg

Reduces oxidative stress, increases metabolism,

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

CoQ10
50-100mg

Improves performance, supports male fertility,

supports healthy blood pressure and reduces
oxidative stress of exercise.

R-Alpha
Lipoic Acid
(ALA) 100-300mg

Improved insulin sensitivity, Increased fat loss,

Enhanced post-workout recovery by increasing
glycogen synthesis and ATP levels, Very potent antioxidant, Neural protection, Lowering cardio-vascular
risk factors

Omega 3 Fish Oil

1-10g

Decrease inflammation, improve nervous function,

support muscle gain and healthy heart function.

Recommended Resveratrol Products:

CLICK HERE

Poliquin Resveratrol

Recommended CoQ10 Products:

CLICK HERE

Poliquin CoQ10 Px

www.benpakulski.com

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TOP TWO
SUPPLEMENT BRANDS
I ENDORSE
Poliquin Performance
CLICK HERE

Blue Star Nutraceuticals

CLICK HERE

www.benpakulski.com

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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?
Well, yes and no.
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 most people, like yourself, look at it based on your goals.
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

The ULTIMATE MI40

Muscle Building Stack Protocol:
BCAA

L CARNITINE

GLUTAMINE

ARGININE

MAGNESIUM

BETA ALANINE

FISH OILS

GLYCINE

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.

www.benpakulski.com

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The PERFECT Blood Sugar

Control FAT LOSS Stack:
GLUCOSE DISPOSAL

BCAA

FISH OILS

SUPER GREENS

MAGNESIUM

CHROMIUM

ACETYL L-CARNITINE

MUSCLE BUILDING ON A BUDGET:

I am sure, that many of you are on a tight budget. Just like I once was.
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

GLUTAMINE

Acetyl L-Carnitine

FISH OILS

Organic Super Greens

Whey Protein

Multi Vitamin

Magnesium/Zinc

Arginine

www.benpakulski.com

1) BCAA

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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!
I cant wait to see the results you achieve.
Focus, Persist, Grow!
Coach Ben

www.benpakulski.com

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