Muscle Building Diets

Welcome back, ladies and gentleman, to the latest installment of ‘Hamstring and Glute Month’s’ training tips.  For those of you who have spent the past week living under a rock, get up to speed here - http://www.benpakulski.com/the-official-launch-of-hamstring-and-glute-month

As for the rest of you, let’s take the next step (no pun intended) towards that perfect backside.

Anyone who knows me, knows that my name is almost always coupled with squatting.  Squatting has been tied to my name since before many of you had ever stepped foot in a weight room.  Despite my favorable bias towards squats, I can truthfully say there may be no leg exercise more iconic than the walking lunge.  We can all reminisce back to the days when a certain man named Ronnie spent endless hours in the blistering Texas sun walking along the parking lot, lunging with brute determination.  That guy also had some pretty wicked glute and hamstring development.  Coincidence?  I think not.

Be certain, of course, there is an optimal way to go about this self-inflicted torcher.  No sense in walking aimlessly through all that pain if you’re uncertain of EXACTLY what tweaks and form changes illicit responses from what specific muscle groups.  In fact, dare I say that lunges can be OVERRATED if not executed properly?

The first thing we’ll need to consider before even thinking about doing lunges concerns whether or not our bodies are adequately prepared to perform the movement efficiently.  Let me tell you; it takes a lot more than simple balance and some leg strength.  We need to look at elements such as ankle mobility (which can be increased through several different dynamic and static movements) and hip strength (that’s right, guys, those hip abduction machines aren’t just for the ladies!).  Personally, I prefer to use single leg abductions with a short range of motion.  All my Hypertrophy Max enthusiasts out there know EXACTLY what I’m talking about.  It’s important to keep these sorts of things reoccurring in your training routine.  Remember; you’re only as strong as your weakest link.  If you have strength and mobility deficiencies in smaller muscle groups/joints, you’re not going to be able to target the intended muscle group adequately.

The second item to consider is how to effectively target specific muscle groups.  In order to have a maximal stimulus on our glutes and hams, we’re going to need to perform lunges with much larger steps, increasing the amount of ground we cover with each rep.  Furthermore, a constant and slight bend forward (still maintaining that balance) will even further emphasize glute involvement.  A great way to start is using dumbbells, as it allows for more upper body mobility and you can really but emphasis on that forward bend.

We all know how unbearable the lactic acid and fatigue toxins can seem during a set of these bad boys.  That said, it’s extremely important to note that the number one way to take emphasis off of the quads and place it primarily on the posterior chain is to stop forward progression before lowering.  Once you’re stopped, SLOWLY drive the hips back (like you’re doing a normal squat) and place the weight on your heels.  This shifts a great deal of the load from the knee extensors to the hip extensors.

There you have it.  If you’re looking to shape the rear end of a goddess or a stallion, look no further than making some minor (but important) changes to your walking lunges.

BPak

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Alright boys and girls; it’s that time again!  Everyone’s favorite day of the week!  Squat Sunday.

 Pre-Exhaust Leg Extensions

5 sets, 30 seconds rest between sets, 4011 temp

 Squats

Warm up to a weight that you are able to use for a difficult set of 15-20.  The sets are clustered in groups of three and the weight is decreased twice.  (Ex. Sets 1-3 – 405lbs, Sets 4-6 365lbs, Sets 7-9, 275lbs)

Set 1 – 12 reps, 30 seconds rest

Set 2 – 12 reps, 30 seconds rest

Set 3 – 12 reps, 60 seconds rest and decrease the weight

Set 4 – 10 reps, 30 seconds rest

Set 5 – 10 reps, 30 seconds rest

Set 6 – 10 reps, 60 seconds rest and decrease the weight

Set 7 – 8 reps, 60 seconds rest

Set 8 – 8 reps, 60 seconds rest

Set 9 – 8 reps, 90 seconds rest

Hack Squats (Feet Close)

3 sets, 60 seconds rest between sets, 3030 temp

Note – Outward intention by pushing out with the feet – If you’re not sure what this means, there’s a good chance you aren’t on the MI40 bandwagon!

 Leg Press (Feet Wide)

3 drop sets, 120 seconds rest between sets – aim for 10 reps with each drop

 Lying Leg Curls

 5 sets, 12 reps 60 seconds rest between sets – Feet are constantly in dorsiflexion throughout the movement

2 second isometric hold at 45 degrees (halfway through the movement)

Try this killer out and let me know how you feel!  If you are able to walk out of the gym, that is.

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Perhaps the most universal of all physique goals includes a burning desire to get bigger arms.  After all, nothing screams masculinity (or in some cases, powerful femininity, ladies) louder than a pair of shredded, veiny, and bulging arms.  As with anything worth having, BIG arms require persistence and a methodological approach.  Luckily, I have great news for you.  You know all those marketable advertisements and ‘secrets’ of the pros?  Forget ‘em!  There are no secrets when it comes to anything in physique enhancement especially not when it comes to blasting arms.  So, where does that leave us?  We’ve eliminated the ‘secrets’ only to leave behind the sweet ol’ principles we like to call the fundamentals.  That’s right; we’re going back to the basics, boys and girls.

Foremost, let’s consider when to train arms.  Do you split them up?  Devote a day to both triceps and biceps together?  If not, which body part(s) are ideal to pair them with?  The answers largely depend on your training regimen.  Keep in mind, volume can be increased as can frequency when devoting a separate day to arms.  From a nutritional and hormonal standpoint, however, an argument can be made for pairing biceps and triceps with their functional protagonists (e.g. biceps with back).  Take a look at your current volume/frequency and see which best fits your current protocol.  Don’t be afraid to experiment and see which works best for you.

A second point to remember is the importance of form as well as intention (sound familiar?  If not, check out MI40 stat!).  Exercise variations are only applicable if proper biomechanics are applied.  In simple terms: if you’re not using proper form, you’re wasting your time!  Variance between dumbbells, cables, and barbells is essentially irrelevant unless every rep is performed the same and each of the movement patterns particular to that exercise are followed.   Always remember:  changes in movements DO NOT affect the shape of a muscle.  You can do concentration curls until you’re blue in the face; it won’t change the attachments or shape of your bicep.

 Lastly, it’s imperative that we consider which of the countless exercises we will perform with an intelligent approach.   This step is a bit more complex and requires consideration of joint positions, resistance profiles, load, motor skill (from beginner to advanced training), speed of execution, and the individual’s goal (strength/size/power/endurance).  It’s impossible to create exercises (triceps for example) that work the body part through the entire range of motion.  A fully lengthened triceps involves shoulder and elbow flexion with the arm over the head.  A fully contracted triceps, though, involves an extended shoulder with the hand behind the body. It’s important to create a program that will incorporate all ranges of motion for your arms without repeating exercises that focus on the same area of the range of motion. 

It’s really that simple, everyone.  Closely analyze your split, select exercises based on the range of motion they specifically target, and make a conscious effort to practice proper form, relative to each movement pattern.

Oh yeah; and of course the whole ‘persistence’ thing.  But knowing you guys, you all have that part down already. 

BOOM!

BPak OUT

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[PRE Workout Secret]
Alright, i was trying to upload a video of my secret new potion but its taking too long so here goes as promised....

The secret lies in both the combination of ingredients AND one little secret that the ALLMAX Nutrition R&D team and I have been brewing up.

This is only for the true hardcore people looking for INSANE workouts.

First, I will list off the ingredient:
1)As you all know, I basically survive off of Aminocore, so 2-3 scoops depending on my meal cadence and planned volume of the workout.(go w cherry-lime with this mixture)
2)1 scoop white raspberry muscleprime loaded with aminos and just the right combo of anabolic activators for before kick @$$ workout.
3)1 teaspoon ALLMAX Carnitine. (Essential for anyone looking to make the most of their training)
4)5g Creatine Monohydrate (must be "Creapure" creatine for max absorption and purity)
5)1/2 scoop of Razor8. As many of you know, I cant use a lot of stims so 1/2 scoop is plenty to get me fired up and ready to dominate. (this ingredient is the true catalyst-see below)
6) 2 tablespoons coconut oil
7) 1 scoop isoflex chocolate (only for the hardcore trainers looking to get the absolute most out of their session)

And the true secret lies in the way you mix them....

So whats the "secret" to this concoction ...

Boiling Water (or just hot enough to drink) the effectiveness of the POLYMETHOXYLATED STIMULANT ACCELERATORS  ingredients is multiplied. Personally, I mix it with a little black coffee cause it tastes awesome with coconut oil and chocolate isoflex. 

Ive been following this protocol since before the Arnold Classic and it lights a huge fire under my a$$! 

Get to it, let me know how amazing your workouts are in the comment below. 

ONLY share this with the most hardcore of your training friends. This is not for the average gym rat.

BP

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By this point, I’m sure everyone is largely familiar with my stance on the importance of controlling your body’s pH levels.  For those of you who aren’t, let’s discuss some brief (yet vital) basics –

 The term ‘pH’ refers to the activity and concentration levels of hydrogen ions within the body.  The pH scale ranges from 0-14 with 7 being considered a ‘neutral’ pH, as we see in water.  As the numbers increase, so does the alkalinity of the substance.  This means that the substance is less acidic and more basic as we approach 14.  Ideally, your body’s pH should be controlled by simple variables in your diet by allowing an increase in pH.  Why, you ask?  The benefits are seemingly endless!

 Acidosis refers to a state in which the body’s average pH of ~7.3 drops to 7.0 and below.  With this increase in acidity comes a slew of deteriorating body processes likely a result of an overabundance of processed food consumption, mild to several mineral deficiencies, and even intense levels of stress.  When we look at a body with an optimal pH, we find staggering results including increase in fat mobilization, decrease in inflammation, increase in nutrient absorption, less fatigue, increase in detoxification, improved digestion, and the like.  All of these, of course, are conducive to our top priority:  BUILDING MUSCLE!

 No big deal, correct?  It should be wicked easy avoiding an overabundance of process foods and stress thus staying around an optimal pH.  Guess again.  A SINGLE can of coke/soda can take up to 72 hours to neutralize within the body.  That’s over three days of pH-dropping, acidic-increasing nonsense.  Nobody wants to spend three straight days trying to overcome what a carbonated beverage destroyed in mere minutes.

 So what’s the fix?  We’ve identified the culprit and why we need a change, but how do we lower the pH?  The number one variable within our control is diet manipulation.  There are seemingly countless foods (most notably organic greens) that will help us reach our goal. As simple as it may be though, there is one necessity that we need in our diets to increase pH levels –

 Lemon water.

 Sounds easy enough, right?  That’s because it is!  In order to support nutrient absorption throughout the course of the day, I consume 2L of alkaline water immediately upon waking.   All it takes in one, freshly squeeze (preferably organic) lemon to do the trick.  The water I drink during the day also has freshly squeezed lemons to ensure optimal pH balancing.    Now, I know what you’re thinking; a lemon is acid, correct?  True, but the physiology is much deeper than that. 

 When lemons are consumed in the body, the minerals disassociate (mainly the sodium and potassium) and work to override the citric acid of the lemon, hence rendering your body into a preferred alkaline state and welcoming tons of health benefits in the process. 

 So there you have it, boys and girls.  A mere few cents a day and 3 minutes of your time is what’s separating you from experiencing unparalleled muscle gains.  What’re you waiting for?  Get squeezin’!

 Not a fan of lemons?  There are endless options for pH regulation including alkaline water, balanced electrolyte supplements, greens, or simply tossing a couple handfuls of fresh spinach into your blended shakes (Don't worry, folks, you can't even taste it!)

BOOM

BPak, out!

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............   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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My Morning Success Ritual:

Morning
7am Wake up and immediately Do my 3minutes of gratitude while still laying in my bed
7:05 -2L of alkaline water

730mins -greens superfood cocktail w cytogreens base

730-8am Plan my day or Success Journaling

8am Breakfast
10oz lean beef/bison/elk
4 whole organic free-run omega 3 eggs
1cup broccoli/1cup cooked spinach
1tablespoon coconut oil/1tablespoon raw organic butter

9am-10am Meditation/Visualization

10am Day starts.

Yup, it’s a bit of a long process and most people don’t have the luxury(or maybe it’s the desire) of doing it. Im just lucky enough to wake up late (yes 7am is late) because sleep is such a vital aspect of my recovery.
If you work at 9, wake up at 530. Start your day preparing for success and attack the day.

I am looking for ONE person who believes that they dominate the success mindset.
They have a very good hold on the concepts of being successful and lives the success
Lifestyle every single day. Someone who has read many of the top success books and considers themselves a student of the game. Someone that is looking to advance their knowledge and expand their network. I firmly believe that YOU ARE the 5 people you surround yourself with most, and I am looking for one person who is striving to be at the top of their game and at the level of the world elite.

Are YOU that person?
Email me and tell me in 250 words or less WHY you are that person.

So, what do you think about how i structure my morning?
Any tips on how i can make it better?
How do you start your day for success?

Take a minute and comment below.

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“I really dont think I will ever eat carbs at breakfast as long as I want to continue building muscle”

….has caused a bit of uproar in the world of cyper meatheaddom.

Im glad! Im glad it has caused a debate and got some people thinking (as opposed to listening and doing like autonomous robots). It has many of you asking very intelligent questions. As well as others making ignorant statements, but this isn’t for you, and either is anything else intelligently stated on this planet because you are fixed in your opinions and stagnant in your ways.

Some of you took the time to actually READ the statement. Of which the words are carefully chosen. As they always are.

First off, nowhere in this statement do I make any recommendations to anyone with fitness or muscle building goals. Although I could certainly direct this exact statement at a large percentage of the population. This statement is simply me stating my opinion and what I feel is optimal for muscle building for myself… yes I feel most people would be better suited following this type of recommendation to avoid any type of carbohydrate with their first meal of the day. Why? After 15 years of dealing with people from all levels in the fitness industry, clearly the most common thing holding people back from achieving their muscle building and fat loss goals is the inability of their body to properly utilize carbohydrates. This leads to poor recovery, increased fat storage, dramatically diminished energy to perform workouts, the laundry list goes on. It has been shown time and time again that consuming carbohydrates at meal 1 will disrupt carbohydrate utilization, or glycation, for an extended period post consumption.

Consuming carbohydrates has been shown to increase serotonin, a “feel good” and relaxation hormone. For many people, carbohydrates can induce a feeling of sleepiness (sound familiar?). Interestingly after 911 sales in high carb foods skyrocketed. Carbs are basically self medicating ... Meaning people eat them to put themselves to sleep. Is this something youre after when youre rolling into the gym for another killer session? No chance.

How do you increase energy pre workout? Increase neural drive? Maximize focus and eliminate apathy? Well, obviously the supplement world will tell you there is a need for something to “amp you up”, and don’t get me wrong im definitely no stranger to a good strong cup of coffee, but how about learning to optimize the hormonal effect of food? Or increasing excitatory neurotransmitters like acetylcholine?

The absolute truth is, this stuff is way over the heads of most armchair He-Men out there.

Increase endogenous growth hormone? Maximize acetylcholine? HUH?!

But “ I read somewhere that insulin makes you grow and that I need carbs with every meal”. Awesome.

There are MANY factors to consider and circumstance plays a huge role in every case.
This is why, everyone who follows any of my programs or dietary recommendations, is taught about something that I refer to as “current settings”. Where you are RIGHT NOW. This exact instant in time. That is the only time that matters, and that is the only time that you should be basing decisions around. It is nearly impossible for someone to tell you, accurately anyway, exactly how you should be eating or supplementing without extensive prior knowledge with regard to every single factor within your life at that instant.
Job. Stress. Sleep. Nutrition. Supplementation. History. Etc. So, for me to tell you you "shouldnt eat carbs" would be ignorant, because I know nothing about you.

We can however, make educated recommendations based on the fact that many people tend to fall under the same category and many people tend to see the same limiting factors of progression.

If I say that I will never eat carbs again at breakfast, it is because I have tried just about everything under the sun as far as food combinations, timing, amounts, etc and after 15 years of trial and error with myself as well as being an astute observer of my peers, I have come to the conclusion, that while trying to build muscle mass(aka during my IFBB career), I do not see a benefit in consuming carbohydrates at my first meal of the day. Nope, NONE! Zero. Zilch.
Not on my heaviest days, not on my lightest days. Perhaps if I were an endurance athlete this would be different.

Namely, I feel shitty throughout the day. My energy definitely peaks and plummets. I crave more foods. I don’t see any type of performance benefit, but I do see a performance detriment.

For all the people that are asking themselves, “but I thought you need carbs in the morning to blunt cortisol, or because insulin sensitivity is high so don’t I want to eat carbs in the morning?”
The answer to both of these questions is in fact, yes! But unfortunately, there are many more things to consider that go beyond that, things that override these truths with respect to optimizing body composition and muscle building. The first being that insulin sensitivity, is in my opinion, THE most important factor in muscle building and optimizing body composition(aka losing your spare tire).

How many of you have ever gone in the gym and felt like you would rather go home and take a nap? I know I have.

Early in my career my pre workout ritual every Saturday was a double serving of chocolate chip pancakes with extra real maple syrup (I am Canadian, eh!). Id get to the gym and be ready for a nap, definitely not energized to train.

So then I tried some oatmeal, same result. (It might’ve taken 1hr for lethargy to hit instead of 15mins, but it still hit).

Over the last two years I have switched to a meal high in protein, fat(MCT, SCT), and some fibrous carbs(usually broccoli or spinach for me) and my performance has gone through the roof. More importantly than that, it has been CONSISTENT! Consistency and replicability is everything to me. Anything can happen once or twice. Heck, ive definitely had amazing workouts having had a large serving of carbs pre workout. The issue is that its not predictable, and its not always consistent. To me, an IFBB pro that absolutely must get 100% out of each and every workout, or at least be able to predict as many variables as possible, if I can maintain control over something like this, than I must.

In stating that I will NEVER again eat carbs for breakfast, well, if I know its bad for performance, and I can unequivocally say that it will deter my progress even a little bit, then of course I will NEVER eat them again(yup its true, I even eat a non carb breakfast on my cheat days-which btw are plentiful these days! )

I just truthfully feel that I have much more consistent energy throughout the entire day, not just in the morning. I crave much less, especially while dieting. My MOOD is more consistent. I capitalize this for all the grumpy dieters out there, give it a try. My workouts are more consistent, whether I train after meal 1 or meal 5, what I eat for breakfast makes a difference. The biggest of all, is that my bodyfat drops much faster than when I eat carbs at meal one. Ive been dieting for contests twice a year every year since 2005, and since I stopped consuming carbs at meal one(and no carbs pre workout as well-for full disclosure), I have never done so little cardio in my life, and my bodyfat drops faster than ever.

This is pure honest observation from someone that is probably one of the most analytical, observant human beings on the planet, often to a fault. Im also my worst critic.

So take it as you will. I am here to read, observe, be a guinea pig and offer the best information that I can find. End of story. Im glad I could get a few of you fired up. Strong passion, whether for good or not, is underappreciated.

This topic seems to be controversial to some. Id love to hear your thoughts and opinions on the matter. So please take a minute to comment below and share if you think this can help even one person you know!

BPak

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Ladies and Gents,

Just a really quick post to ask for your help!

Well, you help me, and i'll help you.

I want TWO things of you:
1) Scroll down to the comment list below and tell me EXACTLY what you
want to learn about most with regard to muscle building nutrition?
2)Make this post go viral so I get 10,000 comments. "Like" it up, share
it up.

Why?
I just started writing a book with one of the most brilliant minds in the world
of muscle building and nutrition and we want to make sure we dont miss a thing!

Im sure I could easily think of 95% of the questions you are going to ask before
you ask them (ive been doing this stuff for a long time) but I want to get you
all involved and answer YOUR question.

Ask yourself,
-what is my weakest link?
-what about nutrition do I question?
-what about your nutrition needs to be better?
-what is holding you back from the body you want? (Knowledge wise-not financially or anabolics pls)
-what do you THINK you know, but every one else seems to be doing something different?

IF we hit 5,000 minimum comments
I am going to choose the 5 BEST entries and provide those 5 people with full 12 week diet plans to be included as part of the case studies for my new book!

Lets go big, the only way we know how!
BPak

4.3/662votes

Voting statistics:

Rate	Percentage	Votes
6	24%	15
5	37%	23
4	10%	6
3	10%	6
2	10%	6
1	10%	6