ee ee le BEN PAKULSKI PRESENTS... MI40-< NUTRITION OCUIDEee ee le LEGAL DISCLAIMER The information presented in this work is by noway intended as medical adviceor as. a substitute for medical counseling. The information should be used in conjunction withthe guidance and care of your physician. Consult your physician before beginning this program as youwouldwith 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. Bycontinuing withthe program you recognize that despite all precautions onthe 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 mayhave against Pakulsid Fitness International, or its affiliates asa result of any future physical injury or illness incurredin connection with, or as aresult of, the use or misuse of the program.ee ee le The MI40-X nutrition program fs based around optimizing each of the six phases of the MI40-X workout program. Each phase is distinctly different and therefore may require some different manipulations of nutrient timing to optimize both performance andgrowth. Its agood idea todive into this documentand read it all. Perhaps a note pad and pen will be a goodidea so you can start planning the exact protocol for YOU. This is an advanced nutrition program for people looking to take thaphysique to thenext level. This protocol was based on being a follow up to the Original MI40-E ducational Workout System. Some of the concepts in this document are complex. For basics in nutrition and supplementation, please consult the original Ml40 Nutrition manual and supplement manual. The MI40-X nutrition protocols are based onscience and focus on optimizing every little detail to maximize growth both in the short term, and, unlike most mass protocols before it,in the long-term aswell. Telling someone to eat indiscriminate amounts of carbs and sugar will certainly increase mass gain, but without mindfulness of the timing and amounts of these nutrients, long term mass gain will resultin fat accumulation and insulin resistance. MI40-X achieves its goal by first and foremost ensuring that nutrition around the workouts specific to the goal of the workout. People often fail to recognize the drastic differences in the body's requirement for strength versus hypertrophy workouts. This will all be spelled outin this document.ee ee le Whether that particular workout or phase of workouts is based on addressing strength, power, or hypertrophy dictates exactly how you should be eating pre andpost-workout, in many cases forhours surrounding each sessionas well. Basing any diet plan strictly on muscle gain, in the short term, can sometimes lead to longer term setbacks given that these phases are typically high in carbohydrates which can sometimes lead toa diminished effectiveness of carbohydrate usage. If pure hypertrophy and growth are your goal, AND you regularly maintain sub-10% body- fat male / 16% female (your abs remain defined year round with relative ease), thenyou're likely veryhighly responsive toinsulin. This means you canlikely handle a greater amount of carbs ona regular basis without having to worry a great deal about insulin resistant fat accumulation, at least inthe short term. Be mindful of the fact that insulinresistance is a cumulative thing that may occur after years of being able to “eat what youwant". In“ectomorphs”, like the ones mentioned above, carbohydrate intake can and shouldbe higher when the main goal is muscle gain. Carbohydrates havea muscle sparing effect and, when ingested on a regular basis, can aid in the accumulation of new muscle tissue by inhibiting amino acd breakdown. The simple way to understand it is that the liver carries a great deal of glycogen; if those glycogen stores are low and you haven‘t consumed any new nutrients, whether it be in the form of aminas or carbs, the body will start to pull amino acids from muscle tissue for conversion into useable energyin the form of glycogen. Depleting muscle amino acid storesis directly and immediately correlated to muscle breakdown and tissue lass. No bueno! Timing of carbohydrates canbe seen aslessimportant for people who walk around at naturally low bodyfatlevels. These people have a greater ability to maintaina high level of insulinsensitivity while consuming regularly higher amounts of carbohydrates. This may be your “IFY M" crowd. One of the main considerations with regard to timing of carbohydrate intake has todo with optimizing workout performance, especially around strength and power type workouts.ee ee le These workouts require your body, as well as your mind, to be primed formaximum output Carbohydrate consumption directly effects the neurotransmitter serotonin in the brain. Serotonin has a relaxation or calming effect on the brain. Logic tells us that thisisn'toptimal for someone who goes to the gymintending to knock out some crazy heavy workouts and set new PRs, however it'snever really beneficial for people trying to get fired-up priorto engaging in the craziest hypertrophy workouts ever designed! Thus, although many people can get away with it, avoiding high glycemic carbs is often a good idea pre-workout Please Note Avoiding carbs pre-workout MAY bea good idea for some people, though keep in mind that this can be largely individual from person to person. Don't be afraid totry itfora week or two and judge the results for yourself. Remember, anything outof the ordinary will push you outside your comfort zone for the first few days and some people may cisregard this theory without giving ita good mn. Frommy experience, almost 90% of people improve their performance by removing carbs from their pre-workout meal. WHEN DO | EAT CARBS? Basing most of your carbohydrate intake around (during andafter) your workout hasbeen shown to maximize performance in people looking to really get the most out of their taining. Sure, there are scientific studies that suggest it doesn't matter when you eat your nutrients, but these are nearly all based on people who are sedentary or barely trained, Highly trained individuals who want to excel are really forced to maximize nutrient timing and utilization after training sothey can get back inthere thenext day, or often sooner. WHAT IF I'M FAT? Themost common cause of obesity and excess fat accumulationis excessive carbohydrate intake. For these people looking to build muscle, many suggest just switching to"clean” foods while still eating a large amount. I'll tell you fromexperience that this will not work. Someone who is holding a large amount of fat will almost always need to use arelatively low carb approach, at least for a short period of time, in order tareset their body's ability to effectively utilize carbohydrates or (“insulin sensitivity’).ee ee le CARB CYCLING Carb and calorie cycling are already built into the MI40-X diet program nutrition protocols. We cyclenutrients, carbs and calories basedon the demand of the programat that moment and thatweek. For any individuals looking to ensure they don't accumulate additional fat, additional carb cycling can be implemented{for fat loss. While both theintensity anddensity of the workouts in the program should (andwill) facilitaterapid fat loss, some people aren't able to work hard enough tomake that happen (despite their belief to the contrary). Inthese cases, dropping carbs out of a meal or twoon arm days or non-training days is the first place to make an adjustment.ee ee le CARBS WITH BREAKFAST? There are almost always nocarbs with breakfast in this program. Thisis for multiple reasons. First thing inthe morning your body is running primarily on fat for fuel, ingesting carbs stops the breakdown of fat. So saving carbs for later allows you to stayleaner while packing on muscle. Youwill rarely see carbs withbreakfastin this program for multiple reasons. First thingin the morning your body is running primarily on fat for fuel, and ingesting carbs stops the breakdown of fat. Secondly a high fat, high protein breakfast has been shown toimprove focus and mental drive, both of which you will need over thenext 40 days of training. If you're alwaysnaturally very leanand have a hard time gaining weight at all, eating some carbs for breakfast is definitely nota bad idea, but as we know, thisislikely to be averysmall percentage of the population. The rest of us are better suited to avoiding carbs for breakfast. Save carbs for later in the dayin order to stay leaner while still packing on muscle. This may seem atypical and take some time to get used to, but once the habitis created, it becomes second nature and the benefits are out of this world. If you want to know a little about the science of nutrient timing and why a low carb breakfast isideal, look at Dr Wilsons video and take a look at “metabolic flexibility”. CARBS PRE WORKOUT? Pre-workout carbs are varied in this programbased on the goal of the training. The nervous systemvuses carbs for fuel very well so you will see themin the power phase, but during phases where we want a greater growth hormone response there will not be carbs pre workout as any increase in insulin will blunt growth hormone release.ee ee le WHY FOLLOW THE NUTRITION PLAN? The MI40-X nutrition program is broken-up to maximize the results of each phase of training. Themacronutrient spacing and total calories are adjusted for the training system and total volume of training during each phase. Getting huge hypertrophy gainsis notsimplyabout eating more, it's about eating more of the right things at the right time. Anything else is just added fat gain. To briefly address the IIFYM crew and followers out there, as! (Ben) addressed in my youtube Video onthe matter, it certainly works for some people depending on theirgoals. For people looking to make the most of their time, and achieve great physiques, or at least great results for their physique, it simply makesno sense. ‘There are two gender specific templates for each phase: one for thase with a body fat percentage equal taorless than 12% for males / 20%for females, plus one for those above ‘2% for males / 20% for females. To estimate your total calories and macros for each meal enter your height, weight and age into the diet template that corres ponds to your bodyfat when starting each phase. Each phase hasa macronutrient breakdown to matchthe training system for that phase. You will enter your current statsinto the appropriate calculator at the start of each phase to get your new calorie and macronutrient breakdown. Understand thatbody-fat % and metabolic calculations are ascientific estimate and cannot account for every variable in your body's biology that makes you unique. {tis therefore important that youare able toadjust your program on your own if needed. Your results should match your goals. If you're nat growing, eat more. Youshould be gaining solid muscle with minimal fat gain. If overall massis your goal,a little fat gain is fine. We can lose that later. If you're getting too fat too fast, back up on the calories. Very lean people will likely need to increase their total calories, particularly if they are hard gainers. The simple way to achieve this is to increase the bodyweight you enter into the nutritioncalculator. Try an increase of 5-10% in bodyweight to start. This will raise all the macronutrients inthe proper ratios for better muscle gain. | never suggest simply increasing calories fromONE macronutrient group. A balanceis always best.ee ee le Conversely if you feel you are over-eating and gaining too much body-fat, try decreasing by the weight you entered by 10% or decreasing carbs or fat content later in the day. Males who are on the opposite side of the spectrum (18% b/f+) may find calories too high (this includes females. as women naturally carry larger amounts of bodyfat than men) therefore enter a weight closer to lean body mass. Lean body mass = weight x (100% - your bodyfat %). So for a person that is 250 lbs and 20% bodyfat, would use 250 lbsx (100-20)= 200 lbs lean mass. You should give yourself 5-7 days on asset nutrition plan before evaluating and, ifneeded, adjusting your calories using the above method. For Phase 6: Please note that most weight gains will come the week after this phase, during the super-compensation period (ie. Phase 7: Post-MI4OX completion). HOW DO | CALCULATE BODY-FAT%«? There are many ways to estimate your body-fat conveniently. Hereis a quick visual guide: MEN'S BODY-FAT PERCENTAGES mo Ba Oa ba 1s it Calipers canbe a very accurate methodif used corectly (there are great calculationsystems available online but you will need your own calipers).ee ee le Bio-impedance scales (another easily obtainable option) use an electrical signal to estimate leanvs fat mass, but can be sensitive to hydration, and not accurate in over/under muscled individuals. The commercial Tanita scales that some gyms have are more accurate thanin home scales. VEGETABLES? Non-starchy vegetables are considered free foods, you donot need to calculate how many carbs or calories are in your broccol.. It recommended that you consume 1-3 servings of non- starchy vegetables with each solid foodmeal. Vegetables are great sources of minerals and antioxidants which help you utilize carbohydrates andrecover from intense training. Don't let veggie consumption be alimiting factor in your gains. If youhave trouble eating them, supplement with additional green drinks, but just realize that you'll bemissing out on the fiber content by doing so. To compensate for this, try to addin plenty of other fiber-rich foods (lentils are a great choice). PHASE 1 & 2 LOADING (REPLETE) DAYS Phase | & 2 have loading days at the endof the phase. Consider theseas “FREE” days, in which you can eat foods off the diet. For best results, most / all of these added calories should come from increased carbohydrates: = Onday7 (end of phase 1) Males: aim to takein 1000 calories more than onyourtraining days Females: 600 keals extra = Onday14 (end of phase 2) Males: take in750 calories more thanon your training days Females: 450 kcals extra = Onday15 Males: consume 250 calories more than on training days Females: 50 calories extra Remember, you're only as goad as the carbs you USE, so increased carb intake is only beneficial withincreased uptake. See the supplement section below for suggestions to increase utilization.ee ee le OFF DAYS PHASES 3-5 On non-training days, if you are in the under 12% group divide the post workout meal into two meals and take out the PWO shake. You can still eat the pre workout meal. If you are in the 13% andup group, skipall the workout nutrition and eat 2 extra anytime meals for that day. PHASE 7 SUPER-COMPENSATION After completing the overreaching phase 6, your body will be depleted, but primed for growth It isimportant that you fuelit with everything it needs to take full advantage of the hard work youhave done over the the last 40 days. The outline of the dietis essentially the same as your de-oad phase because we want recovery. Don't be afraid to have a 1-2 free meals forthe next week during this phase but also make sure you are getting in plenty of quality protein, still taking your supplements, eating veggies, and alkalizing. It's harder to overeatduring ‘super-compensa tion, but its easy to limit your results by not fueling your body with quality nutrition as well. WHAT IF | MESS UP? There is no such thing as doing something wrong in this program, or any fitness endeavor. This is not your job, thisis your hobby and passion. If you happentomiss a meal, get sick, havea cheat meal, or havea few drinks with friends, it's not the end of the world. Get back on track as soon as you can andyou'll still get incredible results. This program is designed for OPTIMAL, but even if you were to do it right 60% of the time, tt willbe much better than any other program you will come across. NOTE: This document is based on advanced nutritional science and years of application. The protocols set forthare based around concepts known tabe effective when used ina range of subjects. Please be sure to consult a physician beforeusing 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 andhigh quality but are not the only option. Use what fits your goals and your budget.