Blueprint Diet and Nutrition

............   Back to why you shouldn’t be eating as many carbs as you may think:

What you do now affects your body down the road. If you cram yourself full of carbohydrates on a daily basis, regardless of type of carb (even low GI carbs), your body must process these carbs and your insulin sensitivity will be decreased. Over time, insulin resistance (the inability to use carbohydrates) is inevitable for 98% of the population. Your cells just won’t work as well as when you were younger and it has little to do with "age."  It has to do with the level of abuse you have put on your pancreas and the cells of your body with high sugar foods and massive carbohydrate consumption.

Emulating your favorite IFBB pros' carb intake is not always an advisable approach. Pro athletes alike are typically not only gifted physically, but also in their ability to utilize carbohydrates.

Yes, carbs are absolutely necessary for growth and optimal performance.

Yes, massive amounts of carbs in the short term will make you grow at faster rate than lower carb protocols, but this growth rate will be short lived.

Eventually, fat will start to accumulate as cells will start to become resistant to insulin and growth will slow down dramatically. The unfortunate part is that sometimes you may never be able to gain that same sensitivity back again.

Typically, once your cells stop functioning optimally or loses the ability to efficiently utilize insulin, your pancreas is forced into overdrive and pumps out more insulin in response to elevated blood glucose (if your cells are resistant to insulin, your blood glucose remains elevated because the cells wont "accept" the glucose). Your cells simply won’t take up anymore glucose, so you store it as fat.

Depending on the level of insulin resistance, it may take a very long time to regain sensitivity again.

I wont be so bold to say you may never gain it back, because all of you reading this are obviously intelligent, active, and hard-working people. Diabetics aside, with hard work and intelligent nutrition you can absolutely regain insulin sensitivity. It just may take a really long time, and typically only last as long as you maintain the strict regiment of exercise and low/moderate carb that you used to gain it back.

So, what do I do about it?:

Exercise is a great way to improve insulin sensitivity in the short term, but cramming a bunch of simple sugars into yourself post workout and out the window goes insulin sensitivity again.  (This is why taking in whey protein (ISOFLEX) or BCAA (Aminocore) without carbs has become so popular).

Now, of course, the amount of carbohydrate that is necessary to cause insulin resistance is completely variable from person to person. For some people it may be 20g at a time while others may need 100-120grams. Some may take 1 year while others 10 years.  A lot of that is genetically correlated, or dependent on your youth (blame your parents).

An extended period of low carbohydrate intake is also a great way to improve insulin sensitivity. Anywhere from 4hrs to 3 days on low carb has been utilized by intelligent people with great results. Any longer than that and you could be looking at some metabolic shutdown.

Carbohydrate cycling, or varying your intake from day to day, has become an effective method for fat loss because it allows people to optimize carb sensitivity and maximize carb uptake and utilzation, all while seeing minimal metabolic shutdown(metabolic damage).

A common example of carb cycling is: two low carb days, followed by one high carb day. 

Please comment below. Sound familiar?  Maybe your story can help somebody else.

COMING SOON: My exact protocol on how i overcame insulin resistance and got shredded. (for my VIP newsletter subscribers this week.)

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....Aspiring athletes and bodybuilders (this is actually for everyone), young and old, what you do NOW will affect how your body responds FOREVER.

If you wonder how many carbs you should be eating on a daily basis, the answer is....

AS FEW AS POSSIBLE (which of course, is variable based on your goal).

No; the answer is NOT "as many as I can get away with without getting fat."

Why?

I'll get to that in a minute; but first……

[STORY] I was once in your shoes. Believe it or not, I started out as a 160lb long-distance runner and a vegetarian. Yup; true story. When I discovered that chicks didn’t dig the guy with biceps as big as hockey sticks (I am Canadian, eh!), I decided to set out on a quest to get bigger.

As a young athletic male, I was under the impression that a high carb, low fat diet was “healthy” so away I went. Breakfast was muffins or bagels, lunch was pretty much the same, and dinner was whatever mom made - usually meat and pasta or potatoes and some fresh bread. I was just eating as much as I thought I could. I opted for what I thought were smart choices most of the time, and started eating meat at least twice a day.

These dietary changes, plus my hitting the gym 6 days a week, led to my gaining about 50lbs in the first 15months of training in the gym. Yes, I responded well, but a lot of that was fat. I went from a lean 160 to 210 and about 16% bodyfat (keep in mind that I started as a long distance runner and vegetarian, so the change was drastic).

All I wanted was to get HUGE. Eventually I hired my first bodybuilding coach. At 17 and 210lbs, I definitely wasn’t small, but I really didn’t have all that much muscle. His rule was to eat everything in site, including LOTS of carbs and sugars around the workout. He was huge, so I listened. I mean, all huge dudes know what theyre talking about, right? Long story short, I grew to 22% bodyfat at 240lbs and it wasn’t pretty.

By that point I noticed I was sleepy all the time and my workouts were merely “okay.” I definitely didn’t have the same energy or pumps that I used to and my endurance was atrocious. I got to the point that I didn’t like the way I looked so I asked my coach to start me on a diet. We did, and after 16 weeks of low carb dieting and lots of cardio, I was a pretty lean 210. My educated guess would be around 10-11% bf. I was happy with this.

Now at 19, I had put on 50lbs of muscle in 3 years and I definitely wasn’t built like a runner anymore (this was completely natural, BTW).

I decided I wanted to continue to get huge, but didn’t want to get anywhere near 20% bodyfat again. You can identify 20% bodyfat by the fact that the waistband of your pants starts to roll over, NOT COOL. This time, however, as soon as I started eating any substantial carbohydrate, it was as though I could feel myself getting fatter. I was working out just as hard, even harder than before, but as soon as I started upping the carb intake, it seemed like the only thing that grew was my waistline and my ass. I got up to about 260lbs and damn near 22% bodyfat again in 6months. Even while trying to eat really “clean food.”

I was following a low fat, high carb, moderate protein diet like most in the bodybuilding world advised at that time, and yet I was getting fat and my strength seemed to stay the same. This amount of fat gain just wasn’t necessary, but I really wasn’t eating all that poorly (in my eyes at the time), it was just a lot of “clean” food.

The next time I dieted, I did way more cardio, ate less overall food (even though I had more muscle mass), and yet it took longer to get under 10% bf.

Each year since then, I continued to struggle with keeping my bodyfat down because I was always told that you need a lot of carbs to grow.

I am SURE I ended up losing more muscle than I had gained most years because I had to keep dieting it off to get lean. So, the question became “do I really NEED all these carbohydrates?”

How do I stay relatively lean and still gain muscle? How many carbohydrates do I need to grow optimally and stay as lean as possible? (Remember: the leaner you, are the better your body works hormonally as well).

To be continued.....

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Part 3.
The final week.

Depletion started 7 days from the show. Friday, Saturday and Sunday were all under 75gr of starchy carbs and plenty of green vegetables.
When I take my carbs down so low, I will compensate by bringing protein and fats up a bit. The idea behind the very low carb is to tighten up that extra 10%, to deplete the muscles, and to increase insulin sensitivity in preparation for the upcoming carb load week. Without optimal insulin sensitivity while carb loading, you can eat as much as you want and youll never carb up maximally.

Depletion workouts consisted of training each body part at least twice in a 3 day period. Workouts are long, 1.5-2hrs, but the amount of actual work done to each muscle group is minimal. The goal being to deplete glycogen, not build muscle at this point. I try to train each muscle from as many different angles as possible to ensure that I am depleting as many muscles as possible.

My lady, Amanda, son Benjamin and best friend Bob Weatherill and I all packed up and headed to Vegas on Tuesday. I wanted to get into town early so I could get settled before everyone started showing up.
We arrived at 4pm Tuesday and were greeted by the film crew from “Generation Iron”. We were scheduled to shoot on Wednesday(intentionally on my end, I didn’t want to be bothered until I was settled), so much for that!

The next few days ended up being extremely busy and it seemed everyone wanted my time and attention. Normally before a show, you will find me in my room for 3 days posing, eating and sleeping. Not much else. My focus is on one thing- the contest. When im not meditating and visualizing my goal, im posing or eating.

This week however, turned out to be quite the opposite. I really didn’t have time to pose, and definitely didn’t have time to nap.
Interviews, filming, meetings, meet and greet, the expo and the arrival of friends and family from all over the world occupied my days.

On the whole, my body felt great. I knew it was going take a perfect week for me to break into the top 6(which was my goal), and things really did seem to go as planned. The only thing I can think of that would have made me better, was the rest and posing. But I truly cant complain about the entire process.
My support team(Amanda and Bob) were incredible and I couldn’t have done it without them.

My carb load started at 200g of carbs Monday and Tuesday. 500 Wednesday, 1000 Thursday and 600 Friday(the show was Friday night). Very similar to the load that I followed for the Arnold Classic earlier this year.
Carbs of choice are usually very similar to what I eat while preparing for the contest. Primarily white rice and sweet potatoes.
I’ll divide the total daily amount over 6-8meals. Meal one of the day, and meal 5 are still no carb(like I always advocate while dieting). This just allows my body to maintain insulin sensitivity, and therefore actually use the carbs im putting in.

Some of the supplements I use during the last week:
Fenugreek
Cinnamon
R-ALA(allmax)
Fish Oil
Magnesium
Tyrosine
Taurine
Zinc
Glycocarn

I try to not eat anything for 3hours before going on stage. The idea is to keep the stomach empty and blood in the muscles. My last meal before the show began was
Steak and sweet potato with some “nutzo butter” (look it up….Delicious).

This brings us to the actualy MR OLYMPIA Contest.
It was incredible and overwhelming to say the least. An incredible honour to set foot on that stage. Childhood dreams fulfilled. To hear that olympia music playing brought tears to my eyes. I know that my son was sitting in the audience brought passion to my heart and took all my fear and anxiety away.
My dad, who took me to my first olympia in 1998(i was 17- and 180lbs.) was sitting 2nd row.
My best friends in the world, my family, my incredible lady all looked on and I felt every one of them cheering for me.
Outcome aside, the Mr Olympia 2012 was every bit as incredible as I could ever have imagined it to be, and much much more.
I hope you all get to live YOUR dream.

PLease take a minute to share the blog. Comment below if you enjoyed it or learned something. Your comments keep me motivated to blog more often.

Best,
BPak

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Wassup muscle nerds!

In an attempt to avoid the boring complacency of a typical blog, I try to add a little value into each of my blogs by giving you something you can USE.
This week, my favorite HIIT cardio regiment.( well, second to Wingates, but they weren’t an option in Venice).

First things first.

I was sitting around 293 when I got to Venice at 5 weeks out. My mood was perfect, energy was great, and I was pumped to work with the man again, Charles Glass. I arrived to Venice on a Sunday and got right to work first thing Monday morning.
I woke up to a view of the pacific ocean and Venice Beach, a bodybuilders dream.
I decided to make Monday leg day because I had missed legs on Saturday due to a guest posing. 8am comes and im sitting in my favorite chair… the leg extension! Venice has a great cybex eagle piece that faces the door that usually serves as a warm up for my leg sessions. I wasted no time and got straight to work. 8am can be a social hour in Venice Golds if you let it. Its quite busy and everyone wants to chat about the previous night, especially on Mondays. So, on go the headphones and to work I go.
The reason im telling this story is because what happened next set the stage for an awesome workout. Charles walks up and says “lets go!” I hadn’t planned to meet Charles that day, but when he saw me stroll in, he told his next client that he had double booked by accident and headed straight over to start the workout with me.

As if that didn’t get me a whole lot more motivated for legs, the man whose name is synonymous with greatness was then also standing right behind me as well….Arnold! One word…..BOOM! Needless to say, legs were crushed and I couldn’t see nor stand when I left the gym that morning.

The next few weeks went smoothly. Every workout with Charles was building on the last. I was getting better and better each day. Confidence was growing and Charles, who is a very quiet man most of the time, was getting excited.

At this point I was doing HIIT Cardio in the evening, 20-30 mins, and 40-50mins of cardio in the morning (either after meal one, or after weight training depending on the bodypart).

My HIIT regiment of choice was:

Stepmill-
Level 5- 5 mins(warm up)
Level 6- 3 mins
Level 7- 2 mins
Level 8- -2mins
Level 9- 1 min
Level 10- 1 mins
Level 11- 1min

Then drop back to level 6 and repeat 2-3times. The 2nd and 3rd times through I would usually start at a higher level(level 7) and go one level higher on the top end as well(12).

This was one of the simple techniques I used that seemed to work well because of the massive accumulation of lactic acid in the last few minutes. It sucks!
I used this method every other time I did HIIT. The other HIIT days were the typical 1min high, 2-3mins low and repeat.

By 3 weeks out I was right on target and just needed to tighten up a few more lbs.
Things were looking better than ever.

For anyone that has ever competed at a very high level at anything, you know that as the event approaches your mind is in constant pursuit of a way to be “just a little better”, work just a little more, eat just a little less, be just a little more perfect.
I think I got caught up in this mental struggle and wanted to be just a little extra shredded for the Olympia. Instead of just working a little harder like I normally would. I decided I would drop the carbs a bit. Well, being a large guy to begin with, my body needs calories to train. The issue I have is that im very stubborn. I can run on literal fumes for weeks and still have all the energy I need for amazing workouts. Especially when im training with the legend, Charles Glass.

Sounds like a good thing, but sometimes has become my downfall. I drop the carbs/cals a little too low and flatten right out. It can sometimes take days to recover from over depleting. Since taking time off is not an option, and neither is really high calorie days when youre approaching two weeks from the Olympia, you suck it up and hope your body holds on and doesn’t get too tired/depleted.

Well, im not 100% sure, but this may have been the exact case. I just wasn’t able to load as well once the final week came around. My body didn’t fill out the way it typically did.

As far as training goes for the last 5 weeks, I did 2x/day weight sessions about 4 times a week, and double cardio the other days. Since my condo was about 5 blocks from the gym, getting in there 3 times a day was just a matter of a little stroll down the road.

For those of you wondering how heavy I train going into the last few weeks before a contest, the answer is as heavy as I can handle while using only “safe” exercises.
No heavy squats or deads. Although, I did do both, just lighter toward the end of the workout and less often. The main consideration to keep in mind at that point is that you simply don’t have the calories to build muscle. The goal is to stimulate, volumize, squeeze in some extra hardness and detail, while burning calories and stimulating protein synthesis. Save the hard, muscle building stuff for the offseason.

Ive been getting numerous emails a day asking me to blog more often, give you guys more valuable information you can actually use. Well, im happy to do so, just make sure you take the time to comment below so I know what you think, what you want to see, and that youre actually reading them.

Also, take a minute to use those MEDIA SHARE buttons. The more people we get following the blog, the more likely I am to do them all the time. Supply and demand peeps

Love and focus,
BP

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Part 1 of 3.

My Prep.

My preparation for the 2012 Mr Olympia really began about 24 weeks prior to the contest. I started training my back 4 times a week(two days-twice a day each time), started ensuring I was getting at least 6 good meals a day(and a few not so good ones). The goal was to make sure I was consuming enough high quality protein to grow. I can hear many of you right now…”how much protein?” well, truthfully that changes according to how often and how hard im training. I will usually increase my protein intake on days when I train twice, and for 24 hrs after those days. Off days, my calories drop down a bit.

This prep was very unique for me. It was the first with my amazing incredible wonderful handsome son(he was born 6 weeks before the Arnold classic this year, but this is my first full prep). It was also my first prep without the man who had become my biggest role model, educator, mentor, and best friend who tragically passed away 12 weeks from the contest(RIP Peter). The man changed the way I look at the sport of bodybuilding, training, and life itself.  Many of the methodology, and training techniques I use in the gym were either taught to me by him, or at least explained to me in such a way that made it much more clear as to why certain things were meant to be done one way, versus what most people out there are doing.

At 12 weeks out, cardio started. Usually only about 30mins, 4 times a week. One of the simplest ideas I have ever employed is to allow my body to change as much as possible by making as little change as possible.

In an ideal world, a pro bodybuilder(or any one aspiring for a very lean physique) would be able to eat whatever they want and stay very lean. Then, by making some slight dietary changes be able to drop bodyfat and get contest ready (your body would look best being as close as possible to its natural homeostasis- aka wherever you are in the “offseason”). Unfortunately for most of us, myself included, this is not the case.  Although there are many times when I try to convince myself I CAN eat whatever I want and stay shredded, it just doesn’t happen for me.

I try to do as little cardio as possible offseason, so eating clean most of the time is the only way I can maintain a somewhat lean appearance and continue to consume enough high quality calories to grow. Trust me, if I could eat burgers and pizza like most pros, stay under 8% and diet for 6 weeks, life would be a whole lot easier. (Although Ive never been one to take the easy road! )  That being said, most of them might not be able to add as much mass as I can….we always want what we don’t have.  The idea behind getting your body to change without making drastic changes is something that stems from years of observing competitive bodybuilders do what I call “backing themselves into a corner”.  This can most often be observed with amateur and female physique athletes whereby they start their diet 16 weeks out, doing 2hrs of cardio and zero carbs. My question has always been, “what the heck do you do from there?” Once your body stops responding to the stimulus you subject it to, and it ALWAYS will, where do you go from there?  So starting with 20mins of cardio 4 times a week, then 30, then 40, just made the most sense to me. It is constantly offering a new stimulus, and your body is basically forced to adapt-provided your diet is consistent.  This approach is also one of the reasons that most of my drastic changes occur in the last 4 weeks before a contest.  I really haven’t done anything drastic, or varied from my offseason all that much by this point.  Other than eliminating cheat meals and adding in a small amount of cardio, I am trying to stay as close to my homeostasis as possible.

THE TRICK then, is attempting to shift my “homeostasis” each year so that im slightly closer to contest shape. Just a little leaner, and little bigger each year. Train your body to improve the efficiency with which it uses nutrients little by little each year.

Its no secret that I have never used carbohydrates as well as most top IFBB pros. Poor dietary habits as a child and as a young bodybuilder(on top of poor genetics) have led me to have very poor insulin sensitivity.  However, learning the intricacies of proper nutrition and supplementation have allowed me to make incremental changes each year, and improve my body composition one year at a time.

Enough of my tangent.

At 5 weeks out, many of you know by now, I made my way to train in Golds Gym Venice California from my normal stomping grounds of Tampa FL.

Here is my exact diet at 5 weeks from the Mr Olympia:

530am
12oz lean beef

6oz broccoli
2tablespoons coconut oil

830am
12oz tilapia
6oz broccoli
2cups fennel/kale/spinach salad.

 930am PreWorkout
2 scoops Allmax Muscleprime
2scoops Aminocore

10am TRAIN w Charles Glass.

1130am Post workout
3scoops Aminocore
5g creatine
10g EAA
2g Vitamin C
2g CLA
50g carbs from Allmax Krush or Dextrose powder

12pm 1scoop ISOFLEX Choc Peanut Butter.

1230pm
12oz tilapia
75g carbs from quinoa flakes or rice

3pm
12oz chicken
75g carbs from quinoa flakes or rice(opposite of last meal)

530pm
12oz beef
6oz broccoli
4oz avocado

**Many days I train Twice. In which case it would fall here with cardio after training.

8pm
10oz tilapia
75g of carbs from sweet potato

***9pm Cardio 40mins(if I don’t train in the evening)

1030pm
6oz beef
16 egg whites
1bag spinach
2oz macadamia nuts.

Make sure to comment below and let me know what you want to hear about from my prep.

In part 2 of the blog I share my favorite HIIT cardio program and in part 3 my exact carb load protocol for the OLYMPIA!  Don’t miss it, THIS WEEK!

 Lots more to come in Part 2

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WHATS UP WITH ME:

I just got back from a crazy weekend at the BodyPower show in the UK.

An overnight flight followed by 3 long days at the ALLMAX Nutrition booth and then

10pm workouts with the underground mutant from England, Zack Khan. For those of you that don’t know Zack, hes got about 24” arms and is probably the hardest training IFBB pro ive met to date (Coleman, Cutler and Yates excluded, theyre on a whole new level).  Minimal sleep and minimal food but we still managed to generate some epic workouts that left us both laying on the floor…bringing back the old school!

Im currently back in Toronto training with my long term training partners and having some great sessions.  These guys really know how to bring out the best of me. I think ive put an inch on my arms and legs since ive been here.

As many of you know by now, im a 2x/day training guy. Ive really begun to love this style. It takes a lot of overall strain off my joints and endocrine systems, and allows e to focus 100% intensity on blasting my muscles, fast, hard, go home!  My body is adapting quickly and I feel like I can barely keep up with the volume of food I need to sustain these workouts. 

The rest of my day is filled with writing my newest program Hypertrophy-MAX. Basically im researching and writing my most current training models and periodizing a whole year of training. Its so much fun. Not many people will actually take the time to look into the science of how much rest, how often to train, how often to switch workouts, how often to train heavy, or how often to train for hypertrophy exclusively. So, basically im reading every thing I can find written in the last 20 years on how to do this most effectively(most of this stuff ive already been using on myself for the last 3 years.)

DIET:

My diet at the moment consists of 5500 calories, very high protein(500g) and high carb (500g) and just under 100g of fat. This is a shear bulking style diet. No real regard for adding some bodyfat. Although when training twice a day, I think im getting leaner since ive started this.

WHATS COMING UP:

The Toronto Pro show is next weekend (june 1-2) and I will be there representing my badass sponsor ALLMAX nutrition. These guys have been incredible to me and I love being a part of the family. Stop by and meet the team if you are in the area.

I will also be putting on a seminar on Sunday June 3^rd in Toronto. The promoters are actually doing something really cool by giving you back 100% of the value of the ticket in FREE STUFF! My DVDs, supplements, shirts, free organic lunch,  AND best of all, a chance to win a workout with me, YOU choose the workout! Yikes! Email bpseminars@gmail.com for details. Theyre only taking a maximum of 30 attendees so that everyone gets some time to speak with me personally about their fitness goals.

Other than all that, things are going great. Ive never been so motivated in my life like I am for this Olympia, but at the same time being smart to not get ahead of myself and hurt myself.

Hope everyone is killing it in the gym, and learning something every day!

As always, please take a moment to comment below and let me know what you want to hear about next blog. Ive got a video blog

coming next week. Keep an eye out for that. 

PASSION, PERSISTENCE, KNOWLEDGE!!

BPak

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Day ONE

Just a quick synopsis of my start to my Olympia prep and my mindset going into the show.

I started back on 2/day workouts, my calories are very high to sustain the new work load. The goal on the next 4 weeks is to get big and strong. Eating 95% clean foods with 1-2 cheat meals on the weekends.
Today was double chest and biceps workouts. Workout one was at 10am with my
Best friend and my first true training partner, Vic. Vic and I have been smashing weights since I was 17(he was 18). I believe his sadistic (possibly psychotic-lol) mentality is largely responsible for my leg development. The guy was my first role model in bodybuilding. I don’t think I've ever heard a negative word come from his mouth, and I know he has never said no to doing extra work in the gym.
I can honestly remember days when I showed up and said “Vic, you up for a 3 hour back workout?” Without even flinching Vic says “yup!”. We would regularly finish 2hr back workouts with 8 sets of heavy deadlifts. Looking back, maybe not the best way to train, but effective nonetheless, and what I call my “ballbuilder” workouts. Sometimes what comes of a workout is more than the muscle it builds, sometimes it just builds the intestinal fortitude to go beyond your mental barriers and make everything else you do in the future seem much less difficult and overwhelming.

Workout 2 of the day started 4hrs after the first one finished. It was giant set based, with many different angles of recruitment for chest and biceps.

I am back in Toronto for a few weeks right now completing a few business projects and visiting my family. We have been filming some of the footage for our new muscle building program “HYPERTROPHY-MAX” to be released June 19. I couldn’t be happier with how its going. SO much great content there. You guys are going to LOVE it!
Its also been great to catch up with my family and a few very select friends that are as close to me as brothers.

My meal prep for my time in Toronto is being completed by a good friend of mine who has opened an organic meal service call Fit Organix. What a blessing this is!
I know this sounds like I am a spoiled pro bodybuilder, but let me tell you this is NOT typical. Haha. I don’t get treated this way everywhere I go (although id love to and if you own a food prep company feel free to contact me for sponsorship opportunites-lol) When I'm home, yes my amazing girlfriend, Amanda does prepare most of my meals, but on the road it gets tough to eat and stay on schedule. Fit Organix is a blessing and I recommend every in Toronto check it out. It's very reasonably priced.

As far as my mental game goes in relation to the Olympia, I feel like a 17 year old kid again. I'm still such a fan of the sport, and I can't wait to be able to grace that famous stage. I've been watching a different Olympia video every night before bed. I watched 1989 last night. Haney dominated, but DAMN Lee Labrada gave him a run. That man was little but he looked NASTY! I wish I could move like a little Cuban dude. 

Good luck to everyone that is participating in the MI40 transformation challenge, keep that laser-focus! Set goals that make something of you to achieve them! (stole that one from the late-great, Jim Rohn)

Happy Mothers Day to my Mom, and to my love, Amanda. And to all the great mothers out there. Thank you for being you and thank you for your patience and love.

BPak

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Thanks for checking out my video. Please feel free to leave me your feedback!

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Welcome to my new site! Thanks for your patience as we continue to populate this site with articles and free muscle building tips... Ben Pakulski

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