MI40XFAQGuide.pdf

FAQ GUIDE

 BEN PAKULSKI PRESENTS…

MI40-X FAQ GUIDE

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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.

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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.

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Whey Protein Multi-Vitamin Glutamine Fish Oil BCAA’s Magnesium Carbohydrate Powders Powdered Greens Vitamin C 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 preworkout 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. WWW.BENPAKULSKI.COM

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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). WWW.BENPAKULSKI.COM

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FAQ GUIDE

What should I eat before/after HIIT sessions? If you are in the