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
Is it always a good idea to seperate carbs and fats in all of your meals? (Meaning both while bulking/cutting, and on/off season)
I just turned 60 and started doing the MI40 program. I don’t have much of an appetite so it’s a challenge getting enough protein each day. I drink a lot of protein powders and meal replacement drinks/bars. Are these good souces of protein?
Are you taking HCL with each meal? And enzymes with large meals?
I am older as well (61) and have been a gym rat for 40 years and have always been a hard gainer (6 ft. 175 for the last 40 years) in excellent shape but always wanted to be bigger. Since october 2012 I have gained 15 lbs. (90% lean mass) through strength training. To be exact, a reborn 5×5 reg park program. By far the most difficult part is eating and I have discovered a couple of VERY IMPORTANT things. First, I was a hard gainer because I DIDNT EAT ENOUGH FOOD! Second, age may be a hurdle but it is bull%$@* to think you cannot gain mass as you get older. That is a myth. Right now I am stronger and bigger that I have been in my life. I will be at 200 by the end of this year and that will be 25 new lbs. of lean mass! Much more to say about this but….
How does an alkaline environment help build muscle or lose fat? If it doesn’t work toward either of these goals, why on Earth would I want one in my body?
Hey Ben,
I’m pretty excited about this new book of yours and am very impressed with your scientific approach to training and nutrition. As a kinesiology major, I can relate to that. Here are a few questions I find myself asking routinely; how many grams of protein do I REALLY need? is fructose really indigestible by 50% of the population? how much of a role does leucine have in promoting anabolism, what are some natural sources of it (foods not supps)? do blood serum amino levels really stay elevated for 4-6 hours following a high protein meal, making feeding every 2-3 hours actually counter-productive as the body loses sensitivity? Dairy…why the bad reputation in bodybuilding? Hopefully you can pick apart one or two of these in your book, once again thanks for all the motivation and advice.
Ian
Can carb-backloading be effectively used for a bodybuilder looking to add as much lean muscle as possible, while minimizing unnecessary fat gains (I understand some fat will come during a calorie surplus)?
Thanks!
I would really like to know how to best gauge my daily caloric needs and if they should change based on my activity level or simply keep a baseline of calories. Also, in terms if carbohydrates, how much should be included as well from what sources. Should they be gluten free?
How to structure nutrition so u can have fats pre workout after ur 3rd meal. I believe u train after meal 1 so would u go
Fats meal 1
Protein n vege meal 2
Meal 3 repeat meal 1?
Then we’re would u place ur carbs (simple and complex)
Hi Ben!^^ Do you have a list of replacement exercise according to Mi40? I got Mi40 but I cant see any replacement exercises list due to different gym has different equipments.
B-Pac, are animal proteins better,such as beef, chicken,eggs than powder protein varieties?
Of course. Anything processed will eventually cause food sensitivites due to high concentrations. Rotating all protein sources is
vital
allmax will cut 25% of your salary for saying that
Ben, I started the sport of bodybuilding at the age of 49. I competed in my first contest at 50 and by the time I was on stage I went from a fat 280 lbs. to a lean 178 lbs. I learned alot about my body and what works for me nutritionally. I tried your MI40 program and loved it, definitely got stronger in the 40 days. My goal is to get my pro card in the Masters division. Going forward my question is: Is it realistic at my age (51), to keep eating and growing? I know my window is shrinking, but how specifically could I benefit from your nutrition program and what would you do different, nutritionally for a man over 50?
Anything is possible. Many guys grow better after 40 than they do before it.
Hi Ben, I have the MI-40 program, so the bulking part is covered. What I’d like to read in a next book is the nutrition plan to get on stage. I don’t know how it goes, but I guess this change from 16 week out to D-Day. So how does this breaks down, phase by phase, from end of bulking to D-Day. Thanks!
What have you changed in your arm training to bring them up?
Range of motion, tension
What would be “less worse” in this 2 cases:
I know that to keep my metabolism up you should be eating about 2-4 hours to achieve that so…
If there comes a time where I can’t have a proper meal (always doing the best to get one), what should I do.
1-If bulking…
1.1- Get a high calorie meal
1.2- Get a medium calorie meal.
1.3- Skip meal until I get to get a proper one.
2-If cutting…
2.1- Get a low calorie mal.
2.2- Skip meal until I get to get a proper one.
Use BCAA between meals and get to a meal as soon as possible. Junk isnt a good idea on its own. If youre eating junk, it should be cobmined with good foods to minimize insulin resistance
I really wanna know what is the best way to develop bigger hams and quads and bigger arms and shoulders.
Thanks Ben!
What is the best ratio for BCAAs? 8:1:1, 2:1:1, 30:25:20?
For training, my shoulders have recently started hurting on my chest and back days, and I want to know how frequently I can exercise my rotator cuff muscles in order to counter it.
Thanks!
What kind of greens powder do you use to alkaline your body in the morning & do you think that bulking then cutting is the best way to get your results. I’m just starting Vince Del Montes hard gainer program I’m 150lbs & 5’10” & I herd some of your seminars you are a very intelligent so any feed back would be great thanks.
Sincerly Brian Jewett
What do you think about carb cycling and its effectiveness for dieting. How much and how often do you cycle them? (High , med, low, and #’s or %’s) Also how important are simple vs complex carbs?
There’s so much overload info out there. Normal gym rats just want to know step-by-step what they should eat and what supplements are worthwhile.
November 19, 2012 1:33 amPOSTED 1 SECOND AGO
Brian Jewett
What kind of greens powder do you use to alkaline your body in the morning & do you think that bulking then cutting is the best way to get your results. I’m just starting Vince Del Montes hard gainer program I’m 150lbs & 5’10″ & I herd some of your seminars you are a very intelligent so any feed back would be great thanks.
Sincerly Brian Jewett
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I’ve been reading a lot of transformations on Bodybuilding.com and approx. 90% of them have eggs & oatmeal as a breakfast. I’ve heard recently that complex carbs in the morning is a bad idea because of the whole insulin sensitivity thing. Just trying to clear the air about this.
Thanks.
Eggs and oats is a thing of the 90s mate. And not many bodybuilders are educating themselves to keep up iwth current
advancements.
Avoid carbs meal one unless youre very lean to begin with.
When fat loss stalls how do you know whether to decrease carbs, fats, or both?
what is the norm of total protein and carb/fat intake daily at my age of 56 I know it cannot be the same if you are younger, thanks BPAK
Id like to know the real deal on supplementation instead of the fluff you get in the magazines. I know you talk about enzymes for proper digestion and antioxidants for reduced inflammation and that’s what I’m interested in knowing more about. Also, I’d like to know more about the details of carbohydrate cycling. Like: whether or not it’s necessary once you’ve achieved single digit body fat percentage.
My problem is as follows: when I focus on strength and mass I lose A LOT of definition even though I eat pretty damn clean… Granted not perfect but nonetheless. when I try to cut weight I lose strength not a lot and some mass and I still eat clean but I can’t get to that “cut” physique I long and train for. So my question is what should I eat primarily and when so as to keep my hard earned strength and mass but show it off? And what type of dieting or cycling donyou recommend to mot yo yo on my weight and bodyfat percentage? Not the most intriguing question but one that hits home with many many people.
Hey Ben! I’m currently an NPC Bikini Competitor, and I’m trying to add a good amount of size so I can compete in Figure. I’ve done quite well over the last six months (as that has been my off season) but I’m worried about dieting down. I’m 23 weeks out from my next show and although I’ve put on some good size, I think it might take me a while to be stage ready.
I have hypothyroid and sometimes my body can be stubborn with reducing body fat. I would love for you to coach me thru 12 weeks! That would be a dream come true! Do you have any suggestions about the best method to lean out with hypothyroid? Any help would be greatly appreciated!
DONT back yourself into a corner by doing too much too quickly at the start of a prep. EAse into it so your
body makes continuous changes with the smallest incremental dietary changes.
since I have a tendency to release lots of insulin due to binge and large volume eating, the best type diet for me seems to be some sort of IntMit fasting, like 12-16 hours, since the volume you eat during the 6-8 hours is much more forgiving. What can you drink, or supp’s can be taken while not disrupting the GH release well as the time in the low insulin zone. BCAAs, omega3s, creatine? If you workout at 5am like me , can you still adequately meet nutrient recovery requirements while on this Renegade style diet? Or should workout time be adjusted to take advantage of both post workout nutrition and satisfy fsting time? Thank you
My question is regarding nutrition.
When training twice a day, performing the cns session in the morning and the higher volume workout in the evening, does the carb content for the intra-training session remain the same for both sessions? How would the carb content of this drink change for the dieting bber?
Hi Ben, im confused with macros and calorie intake for both cutting and bulking. I consider myself an endomorph, 85kgs,185cm and bout 25%bf at the moment. Ive tried mutiple calorie calculators on the web and all seem inaccurate for me saying to eat up to 3500+ cals a day and after 6mths i put on more fat than muscle. I understand that diets are individual and trial and error but it would be good to have something more accurate to start from and assess over time. Thanks
-In regards to vegetables, yes I have learned from you that they are extremely important in making our bodies alkaline but how important are they in Anabloism? Can certain vegetables help in increasing testostrone levels and muscle mass?
-Is having too much vegetables a bad thing? Would it be okay for me to have 5 lbs of broccoli everyday?
Thanks!
I hope I am one of those 5 people selected. I would be honored and would NOT take the 12 week diet plan for granted!
Hey Bpak Ash here from the UK i was wondering how could i make sure i strengthen my left arm because of a injury to make sure it has the same amount of mass and strength as my right and ive heard that you should have carbs before and after a workout to prevent muscle loss but i also heard that too many carbs can cause you to gain fat so what types of foods can i eat that i would give me the nutrition i need without gaining to much fat so i can get the strong ripped body i want also i know what else i could do to build mass and strength because i give it all i have during my workouts but come out with hardly any gains what can i do to change this any advice would be appreciated thanks man!
I want to get cut but have carbohydrate cravings in the evening. What is the best way to control carbohydrate cravings especially during cutting phase?
Thanks
Do you recommend any special diet or supplements adjustments for older male lifters (45 year old)?
My biggest concern with nutrition is excess flatulence and poor digestion. Not an easy subject to talk about with someone acting childish either. But very important, as what’s the point of eating right if it’s not being digested.
I follow a strict diet, but I’m not sure if the gas is produced mainly because of what I eat or how quickly I’m eating it, which could be the case since my job is always pressing me for time so fitting in 6 meals a day is a challenge. My staple foods mainly consist of lean chicken, salmon, lean beef, natural peanut putter, raw almonds, oatmeal, sweet potatoes, oranges, broccoli, cauliflower, carrots, spinach salads, and eggs.
I eat these constantly, and while I hear things about grains being gassy I do know that going crazy on the peanut butter by itself produces the same effect.
How does one know when calories are the culprit for lack of gains (not enough) or if it is an issue with macro balance? Not enough carbs , not enough protein? Etc…
Hey BPak,
My question is about the age-old topic of carbohydrates while dieting down. I’ve been following your teaching on this for quite some time and I “know” how to eat according to your style (from MI-40 and now HMAX). My problem or “weak link” is getting past that threshold from lean to shredded. I can get down to 9-10% bf quite easily but I can never quite get past that level to get stupid shredded (like 5-6%). I always end up sacrificing WAY too much muscle making it a worthless achievement even if I do get that lean. I’ve tried carb cycling, keto/body opus, etc. but nothing seems to work. I always end up burning up my muscle. Some say that it’s not possible without the use of AAS but I say BS. What’s the truth B? What’s hands down, the best way to get shredded? Thanks for all that you do!
Hi, I have 2 questions in mind. 1) how to properly eat for hormone optimization. So getting your body to release and utilize as much testosterone as possible, as well as other anabolic hormones like GH and serotonin, while inhibiting catabolic/muscle waisting hormones.
2) learning how to identify and correct your own muscle imbalances for improved training and health and therefore little to know injury. Also learning what assisting exercises to be done to surpass a plateau in a specific exercise or exercises to strengthen “the weakest link”.
Please touch on somato type specific nutrient and micro nutrient requirments and how to best approach adjustments for gaining and loosing muscle/ fat. How to increase ones insulin sensitivity towards foods. Digestion aids. Top supplements. How to detect food allergies?
Ben, after reviewing the nutritional guide over and over, watching the videos to and from work relentlessly, listening to all audio several times, you have brought my nutrition to a whole new level.
I have won the last few overall shows I have entered. That was 10 years ago. I am on a major come back trail, more focused than I have ever been. I have the dedication and commitment that most people don’t get. I am 4 percent bodyfat and Im 2 weeks from starting MI40. The 12 week plan would get me there to compete in the fitness Atlantis at the age of 44
You are so specific about your information that it is tough to come up with a good question. My question is if your body can make carbohydrates ( glucose ) from protein, why wouldn’t you consume a all fat and protein diet and allow your body to produce the glucose that it need. Thanks again for passing along information and changing people’s life day after day! Tony
Hey Ben. I am stymied by those last 5 pounds or so around the middle that are so dang hard to get rid of. I was up around 265 about a year ago, cleaned up my eating habits, and starting exercising like crazy, and went down almost 100 pounds in less than 5 months, and have put on about 15 pounds of muscle in the last year or so. The problem, though, is I STILL cannot get rid of that last few pounds of fat around the waist and belly button, no matter, what I do, low carbs, HIIT, intermittent fasting(though this helps me maintain my weight about 175), and sprinting. It just will not go away! What is it, am I just too damn old to get in righteous shape any more, or what? (I am 58). I have improves my musculature and general health to the point that my blood pressure went from 185/98 to 122/65, and my waist size went from about 46 inches back down to the 32 inches I used to be about 30 years ago. But this slight roll of flab around the belly just kicks my butt! I still do whole body workouts 3 or 4 times per week, and have cut out most sugar, all fried foods, potato chips, soft drinks, and fast foods, as well as processed foods. I cook most everything I eat myself, except for a meal out at a good-quality restaurant one time per week. I only drink water, unsweetened tea, almond milk, unsweetened also, and coffee now and then. Any suggestions will earn you my undying gratitude.
I also wanna know about Insulin’s role in muscle building nutrition and its fat storage properties.
Thanks
Hey Ben,
If I was to buy a book about bodybuilding nutrition, things I’d love to know more about in detail are;
– pH balance, how it affects building muscle and how to keep it in balance for optimal gains.
– Vitamins and minerals, what bodybuilders need more of and when are the optimal times to consume foods rich in them and what are good food combines for optimal absorption of those micro nutrients.
– Should my day to day diet be the same on resistance training days and cardio days?
– Supplements, whats worth buying and whats not worth buying.
– Ways to calculate how many calories I should be eating, since I have a quite physical job, for days that I’m working and days that I’m not.
– Meal timing, what is best when you first wake, pre and post workout and before sleep.
– What are the best carb sources for muscle building, and how should they be cooked to best maintain nutrient content and keep their GI levels low.
– Are vegetables better eaten raw or cooked for best nutrient absorption?
Well thats all I can think off the top of my head atm. Hopefully theres something you havent thought of in there.
Mitchell Holland
Ben, I am now 50 years old, how does nutritional needs change with added need of building natural levels of HGH and testosterone at my age? I do want to gain muscle and lose fat but at 6’1″ and 240lbs I don’t want to gain much mass, I just want to drop fat and gain muscle. I would actually prefer to be around 215-220 so at my age that adds an additional challenge. I am pretty fit, but can do better. Is it asking too much to add strength, drop body fat and weight simultaneously at this age?. I also travel most every week for work, I eat pretty clean at home but I do have to have restaurant food too on the road. Thanks.
Hi Ben
I have never been an athletic type, car racing and the likes was more for me.
4 years ago I was unfit at 230lb diagnosed with high blood pressure and type 2 diabetes at
Took a bit of work but I can proudly say that I have beaten them both
I started to get some exercise walking and started to run and dieted I lost nearly 20lb, a change of work took me to a remote location and because of my job I had to get involved with the gym, something that I had never done before. I spent six months on the cross trainer hiding in the corner of the gym before I got onto the weights with the idea that increasing muscle size and reducing fat to control the diabetes.
That was 2 years a years I am 56 years old 6’1” 200lb I have been training hard for the last 18 months
I try to eat well 6 meals a day get as much protein as possible take supplements vitamins and test boosters, I train alone very early in the morning have access to a good gym I am slowly getting stronger every week
Question is I want to grow muscle I realise that I am old but there must be something basic that will help me
Cheers
Steve
you were saying Carbs pre-workout makes us lose focus. But in MI40 you had asked to take a carbs meal before workout. Are those two different things? The pre-workout you were talking is how long before workout?
I said only take carbs pre workout if youre under 10% bodyfat all year around
How does carbohydrate timing effect insulin sensitivity, and how can insulin sensitivity be utilized as an effective tool? shit, what is insulin sensitivity?
Hey Ben! Thanks for Mi40! I work a pretty rigorous construction job being in concrete, plus I’m a hard gainer with a fast metabolism. I have very little time to stop and eat but I can always cram something in. I would like to gain about 15-20 pounds of lean muscle. So I was wondering what aminos, what kind of breakfast, 9:30 meals, pre workout, and post workouts would work best? I have your nutrition plans but it seems like my nutrient timing could greatly improve my results. Thanks for any help, Rederek from Hawaii. PS come Hawaii and train some of us out here!
Hiya! So this is what I need help with….. I am a new OPA Natural Athlete in the w the Women’s Physique. Had my first comp, placed 3rd, but I’m still too small. I need to bulk up and add some good size for the new year but with being only 5 feet tall I am nervous and don’t know what to take in to get me on the path to adding some good size. Any help from you would be amazing!!!
Optimize your training first and foremost.
Make sure youre recording your diet. Increase calories slowly-250cals bi weekly until youre adding the size you want without fat.
You hear so many people who do contest preps with the main ones being carb cycling & Keto dieting. With carb cycling itself, there are numerous variables to consider from person to person. What are your thoughts on Skip Loading? It’s a form of carb cycling and is supposed to mimic the peak week of a show. Would doing a regular high (clean) carb day be more beneficial than a “Skip loading day?”
I’ve also been hearing people say how it’s detrimental to the process of breaking down and re-building muscle intra-workout by taking BCAAs during a training session. Is this just “bro-science,” or applicable science? I’ve always taken my BCAAs intra workout.
With the most beneficial time to ingest carbs is post workout, would it be detrimental to be taking carbs in post workout if someone were to train at 7pm and go to bed around 10pm? I hear that is the case to some people but I concur.
Do people blow out of proportion the fact that taking in BCAAs spikes insulin levels to the point where it nulls fat burning as soon as one were to wake up in the morning?
If you had to suggest a carb supplement for PostWorkout reasons, which would you choose and why? Personally, I like Karbolyn even if it may be more expensive than Waxymaize and dextrose.
Hi Ben,
Great idea, as always!
What keeps me from reaching my goals?
First, my lifting technique leaves much to be desired but now I got MI40 videos to remedy it.
Second, I have been unable to design a proprer training program for lack of knowledge.
But in my opinion the most severe drawback has always been nutrition.
I followed the mainstream diet of oats and banana breakfast. No carb load and too little fat.
I begin to question such approach since it does not yield the results I want.
I feel most people are misleaded in their approach to trainng ad nutrition. They should go hand in hand. I feel at a loss becuse all the hard work is wasted. I know I am doing the same, wasting energy for too little results.
I want to try a more up to date and scientific approach to nutrition. To stop fumbling in the dark!
I want to reach my true potential, I am fed up with being average. I have the will to work hard, I have the discipline to eat right but I miss a well designed program.
I think I just need a solid program can follow to the T without questioning.
All the best!
Luce
I read alot of “fitness” material either being a blog, magazine or youtube videos. They always tend to focus on people who are already in shape or the classic “just need to loose a few pounds type”.
I can never get the correct info Im looking for pertaining to a, what I call, completely broken person. By broken I mean Im extremely over weight, atleast by 100 pounds. Im also diabetic, but feel free to insert any other serious ailment one might have in place of diabetes.
The point im trying to make is when we go to the gym either we dont know where to start or we get mislead by a so called “trainer”. I mean come on the average person doesnt know how to stay in their target heart rate while working out to make sure they stay in a fat burning mode. As a diabetic I never knew that if your blood sugar levels werent “normal” you would never burn fat because of it. And how many trainers always want you to “carb up” before or even after a workout. If you are still completely insulin resistant , on meds or not, this is almost impossible.
This is just the tip of the iceberg. After one loses the weight how do we go about “rebuilding” the muscle weve destroyed or let go to waste.
Dont get me wrong, Ive researched alot on my own. But alot of folks need it handed to them, like a book or ” a few chapters in a book” 🙂
There tons of info out there for the “body building” type already. We need more info for us “broken” folks.
P.S. I know everyone always says consult your physician re: diabetic or other related health matters. But Ill be the first to say my physician is why my diabetes got worse not better. I just want to fix what Ive spent a lifetime of breaking.
Mate, you need to change the way you think about food. Bottom line.
You need to go on VERY low carbs(only vegetables) for minimum 4 weeks before you even touch a carb again. It might
be much longer than that. No one will dispute that. NO fried foods EVER. And any type of exercise is better than nothing.
Hey Ben,
What type of protien powder (taken post workout) is optimal for gaining mass? Is it okay to take a protein blend?
Thanks. – B Rod
I think that my weakest link is understanding detoxification and digestion processes and how it hinders results so much. You think you’re doing all the right things and wondering why you aren’t seeing results come faster. The best times to do nutritional cleanses and also what else we can do consistently to optimise the bodys ability to detoxify and work to your advantage. You made a great point in saying that the body is only as strong as its weakest link. I think is ever so prominent in todays society and very underated. Scotty
what can I do about insomnia caused by dieting and training? I sleep ok if i eat carbs before bed but if i don’t i end up lying there wide awake. I asume the carbs raise insulin and lowers cortisol which would help, but is there a way to heal adrenal fatique quickly? I know about certain herbs, vitamin c, and b vitamins, but is there anything else? thanks!!
It may not be adrenal fatigue so much as neurotransmitter imbalance.
If carbs before bed isnt an option, try 3g of inositol 3x a time starting at 4pm and last one before bed.
Also, whats your take on myogenic tone? Do you believe low reps and plyometric type exercise helps? I’m told higher reps create sarcoplasmic hypertrophy which has a softer look. Looking around it seems to be true.
I am so confused about post workout nutrition. I read in one place the insulin spike is essential for muscle gain but that it hurt fat loss and vice versa in the other! As a woman attempting to loose a couple lbs while maintaining muscle mass I’m very confused on what the protocol should be! Is 25 grams Karbolyn immediately after a workout followed by a meal of chicken, sweet potato and veggies a hour later and then low carb the rest of the day the right approach?
You dont need the insulin spike if fat loss is your goal morgan.
The difference in performance is negligable. Perhaps try a whey isolate like isoflex after training followed
by the meal you mention.
Hi Ben,
i want to know about Muscle Building Nutrition for age groups after 40 years and up,
Is there a big difference in muscle building nutrition for age groups.
regards.
There are people saying that soy is the worst thing you can eat, and vegan bodybuilders who base their nutrition primarily on tofu. What are your thoughts? Is soy a good ingredient to count on, or it is bad for building / cutting?
DO NOT count on soy. But small amounts wont hurt you.
Is fasting at least once every two weeks for a 6 to 8 hour window good for cutting weight and if so which foods are good for eating straight after a fasting period?
I wouldnt suggest it if you want to keep your muscle.
Although that is minimal, you still want to keep all your muscle to keep the metabolism going.
IF you did fast, id break it with meat and nuts
When looking to add lean mass, is nutrient timing more important than an overall positive nitrogen balance? Which of the two has a greater anabolic effect? While in a calorie surplus, which macro nutrient is most likely to be stored as fat? Can nutrient timing be manipulated to ensure nutrients are used when the body is primed for them? If so, then how? Thanks Ben.
Hi I gain weight real easy most diets I see out there are for hard-gainers I want to know how I can harness my easy put on weight genetics without adding the fat component, also I don’t want to eat a apple and a few raisins I’m a man I need food.
IM FAIRLY SOLID I exercise and follow your MI40 religiously nutrition is my weak point…
Did you read MI40 nutrition?
THose concepts will work for your bodytype mate
What is the best way to manipulate your body to function best”digesting foods and so get the best of all calries without over eat”.
Hi BPak
The hardest thing I find is sticking to a clean bodybuilding diet while being part of a family. when I’m totally selfish about it things are on track, I’m prepared, I eat when I need to and eat what I need. So when I’m at work, things are fine. At home things are different. Meals at set times are difficult. I have two children and we like to eat as a family, as we should. My wife is a vegetarian, my son a little fussy about his food and me wanting special meals. The result is clean Monday to Friday, not so good weekends. I don’t indulge in chocolates or cakes, etc. It’s more the lack of control over carbs and where calories come from.
The question is, can I live a 5 days on, 2 days wobble diet without hurting my results too much? I want to grow. I put in the hours in the gym. I learn as much as I can. But I equally want to be a great dad and husband. I know you’re also both and it works for you. But I’m guessing your family are a bit more tolerant of your regiment lifestyle.
Thanks Ben. Keep up the great advice.
Ben,
I appreciate your blog and your advice on sound nutrition for excellent health and body building. I’m a Pharmacist, and I work in research and community Pharmacy practice. I get lots of questions from patients about how they can safely boost their metabolism with diet, exercise, nutrition and supplements. An issue that I question is how can we reduce abdominal subcutaneous fat by increasing adiponectin activity and levels in the body? I realize that adding cardio can be beneficial, but is there truly a supplement or nutritional addition that we can include in our daily regimen to cause this increase in fat metabolism? I have Type 2 diabetes, and I battle with this abdominal issue myself due to insulin resistance. I work out four days per week with high intensity training, cardio, and constant nutritional monitoring. Abdominal subcutaneous fat is a constant challenge for many of us.
I look forward to your response and anything I can share with others. Raspberry Ketones have been a recommendation, but is there any scientific foundation to the claims?
Thanks, Bob..
How do I manipulate my macros for different results?
Hi Ben,
My name is Tommas Trivieri and I am currently 18 years old in my first year of university. I currently have been training about 6 years going on to 7. I have used MI40 in the past and loved it hoping to get Hypertrophy M.A.X. soon as well and Iread and apply Charles Poliquins methods and teachings into my workout and nutrition regime as best as I can. I completely agree with you when you say” the more you know the more you don’t know”. I have so many questions I would love to be answered but the ones I would like most explained is how to detox your body through nutrition and what supplements would you recommend. How vitamins and minerals affect your body composition, and finally the best ways to improve digestion without spending $1000.
Thanks for the help Ben, huge fan of you!
Tommas Trivieri
Some information on Pre, Peri and Post workout nutrition would be great. Looking at both foods and supplements.
Many Thanks
Ollie
what dietary considerations should be taken for the over fifties bodybuilder who trains 3-4 times a week
Hi Ben,
With all the information on Intermittent Fasting out there, i’m getting information overload. I think its generally accepted that missing a meal or two wouldn’t do too much damage as long as overall calories/macros are reached for the day/week. Do you go along with this? In MI40 you recommend a pretty rigid 6/7 meals a day. I find IF takes a lot of worry and stress out of eating i.e. what and when. Why do you recommend the 6/7 meals as opposed to 3?
Thanks
Danny
Hey Ben,
You know that all beginners and 80% of guys want to be schredded in few weeks. The only one is completely crashing metabolism.
Please Ben, how to completely come back to the top metabolism ?
Hope this question will help!!
Best
Hey b-pak
Calorie intake is probably the most confusing area for me and a lot of other people according to the formula i should be eating about 2800-3000 calories a day to maintain my 80 kg frame this is a huge amount of calories! i have always taken much less about 1800 calories with good results most of the times.
This is very confusing calorie intake for maintenance, gains and to lose weight. Do i just trust this formula and eat that amount?
And you say to not eat carbs with the first meal and pre workout this makes it akmost im possible to get in all my carbs.
thanks for everything your stuff works!
Thanks.
I am 53 years old and have been on cortisone (prednisolone) for 13 years now because I have an auto-immune illness called Churg Strauss Syndrome – This syndrome creates fluid around my heart and lungs amongst other things and cortisone is the only thing that keeps me alive.
When I first started taking Cortisone, I gained 40 kg in weight and got the fat “moon” face and didnt care because I was so sick.
After a few years I decided enough was enough and started exercising and dieting and lost all the weight I had gained.
Unfortunately, even though I have lost all the weight, I still retain fluid (because of the medication) and have fat around the side and bottom of my chest which I seem unable to get rid of.
My question is – is there anything I can do to get rid of the fluid under my skin and get rid of my chest fat while still being on cortisone?
PS. Sorry about the long buildup to asking my question
Hi Ben,
When someone who does not excercise says “why do you bother.It takes a lot of your spare time, you cant enjoy life (carbs-alcohol), its so expensive, you could be spending your money on your kids or wife or charity, its so vain….why do you bother”
What would you say in return?
Thank you very much for all the knowledge you’re sharing with us. I would like to know what a typical Bpak Keto diet would be like. Any particular formula I can use to calculate macros, keeping in mind that I need about 30 grams of protein to stimulate protein synthesis when I do low carb and then carb up (after 3 or 4 days). I got alot of lower back fat…I understand that R-ALA will help. What dose am I looking at. I’m guessing that I have 15% bodyfat.
I want to know a proper diet for a vegan to move from 17% body fat ratio to below 10% while still keeping the muscles intact.
Most of the diet prescribed by experts have a lot of non-vegetarian elements. I wish to know the vegan alternatives for these elements.
Regards,
Ashutosh
How important is it to stay on track? I’ve just recently had about a week off from hypertrophy max with a small shoulder injury and travel. I went back to the gym and i have somehow miraculously maintained my maximum weight (have always been a skinny guy and struggled to keep weight on without training) I was super surprised because my eating has been so sporadic, I was skipping meals, not eating for hours but then would eat a lot. I guess my question is… Does it matter how much you space out your meals? does it have to be 6 meals a day or could you get a way with 3 massive meals? Thanks
Michael
Hi Ben!
I tried MI40 and didn’t work. I have also tried 3 nutrition and training coaches and the muscles don’t grow, i can just loose some fat. I’m 39, have 75 kg, 1.81m high and 14% fat. At the moment i’m doing a kind of paleo diet (i don’t eat meat, just fish and eggs) with one free meal per week.
My nutrition question is:
1. Should you eat beans to rise your protein intake, even if it causes gases? Put it another way, should we eat things that make us feel bloated or if this occurs it means that it’s not being well digested and so it’s useless?
2. Why can’t i feel any effect of the supplements i’m taking? I followed your supplement protocol and after that others protocols with quality supplements (ex: glutamine, whey protein, creatine, alpha lipoic acid, digestive enzymes, probiotics, BCAA’s, multivitamin minerals, fish oil, D3…)and i don’t notice any extra strenght or body change from it.
All the best,
Nuno
LOL. No wonder nothing works mate.
Trying to build muscle without enough protein is impossible.
You need protein to build muscle. ALl the supplements in the world wont help
without protein.
Sorry dude, but its impossible to do not have at least “good” results with MI40. Re-think about how hard you wanna follow the program, how hard you want to add some mass there. I believe that you should do some “mind” training as well. good luck mate
with all the workout plans and information available to us is it actually possible to have a workout plan that builds muscle and burn fat at the same time without having to dramatically adjusting diet rather than having to do a lean bulk ie just building muscle and not putting extra body fat or bulk then cut etc
Your diet and training must be near perfect but it is possible
Hi Ben
Here is a tricky question. I have one kidney and need to keep my creatinine low. I can only really manage 1.5g per kilo of protein (100g per day). I am 11% bf according to my biosignature no insulin problems.
To achieve my 2700 cals per day can you rec. a macro strategy for me based on my protein goal. Cheers matt uk
That is tricky.
Maybe splitting the calories right down the middle between carbs and fats would be a good place to start.
If you get fat from that, lean more toward fats and less carbs
Hi,
My question for you is:
If you already know your daily caloric intake targets, and you are sticking to it 100%, if you have a lagging body part or two, is it wise to up your caloric intake on days where you work that muscle group in the gym? If so, is it better to up the protein or carbs? Also, is it best to up these calories during the workout phase of the day (Carbs during workout, more amino’s and glutamine, and more protein immediately after workout), or to do it throughout the day so that your overall daily intake is increased?
I would also like to know whether it is wise to consume more sugary carbs post workout (as well as during workout) (so in the 2 meals after the workout) to cause an insulin spike, or should you stick with slow digesting carbs at all times apart from during the workout?
Thanks
Simon Rigby
England
What is the best way to drop my belly. But still keep all my size and strength?
Start with the meat and nut breaskfast.
High intensity cardio 2 times a week.
Hey Ben! What is a great diet to follow year-round (if one doesn’t have any specific goals on bulking or shredding)? 3 high carb days and 4 low carb days? 4 high carb days and 3 low carb days? Your thoughts.
Thanks, Andy
Hi Ben
Just ordered your MI40 pack as a Christmas Present to myself from my girlfriend (she doesn’t know yet lol).
Ben there is something I have been desperately trying to find out.
The benefits of glyconutrients to bodybuilding? An American company based in Texas has developed patented cutting edge technology for solving malnutrition. I don’t want to drop names and I dont care if there is negativity in blogs etc regarding how its distributed.
I base my research on the fact that this new technology has been hailed by the Massachusetts Institute of Technology as one of the “top 10 emerging technologies that will change the world.”
its been presented to the royal society of medicine, its presented to congress to help fight terrorism and has a host of achievements to its name.
Yet there is no mention how this impacts the body from a bodybuilding perspective. A personal friend of mine went to the olympics for weight lifting for South Africa, and lives on this stuff and said many athletes take it secretly as they find this is the closest thing to taking performance enhancers due to its recovery and ability to restore the body to its optimal natural balance. and I know you are all about first giving the body what it needs.
hope my comment is not too long winded but i thought if there is anyone who would have an open mind about a new technology and establish proven results it would be you.
all the best
Dean
how can you get your legs stronger when you have an early stage of authritous in one Kknee. And the other knee is trying to do the same
I am just starting the MI40 program. I calculated my requirements for grams of protein, carbs and fats which was no problem. The problem I am having is that I am getting so many different counts for the food I am looking up. For example, 4oz of baked boneless skinless chicken breast varies from 18g protein to 32g, fat .4g to 6.8g. How is this possible?? Needless to say, this would make a huge difference in the amount of food I would have to eat depending on which calculation I use. Do you have a site that you would recommend to look up food counts? I am very excited to start this program so if you could please answer my question as soon as possible.
Hey Ben
Gostaria de saber como aumentar minha força, pois participo de campeonatos de powerlifiting. Parei no deadilifiting em 212kg e esta dificil de aumentar as cargas. o que devo trreinar e como ea alimentação poderia me dar umas dicas, o meu treinador a pessar de ter bastante experiencia, porem só na musculação não pode me ajudar estou seguindo algumas dicas do Nick e funciona se puder me ajudar te agradeço.
Sds
Ben,
Is mixing any type of carbs with fat, i.e. rice, chicken and avocado bad? I have heard rumors that carbs and fat can go together.
Thanks.
Its not bad, but high glycemic carbs will cause dietary fat to be stored if consumed together. Sugars and saturated fat together is bad.
Hi Ben,
I know that macronutrients are very important ( and I haven’t got that completely figured out yet…) , but my question is about micronutrients & which one’s I should be taking more of. I’m currently doing mainly compound freeweight training with added triceps & biceps train 3 times/week 5’10” 187lbs. 15%bf have been trying to get to 10% for quite a while, without losing strength… I would love to be selected for 12 week nutrition system! 🙂
Thank you!
I have been training on a regular basis for the last couple of years, been on a variety of diets, did the 5×5 weight training, supersets, body split routines, 3 day, 4 day routines etc. I can see that there is some growth, but expected more. My weight keep on creeping up, I thought with all this focussed weight training my metabolism would go up and my fat % would go down, but………nothing. The only reason that keeps me going is what if I stop???
hello ben,
does the meat and nut breakfast(protein + fat) apply to skinny guys whom can eat well and on a bulk phase?….
2)is it necessary that skinny guys consume carbs first thing in the morning?…..
at the moment, i have my carbs the meal after breakfast, 3 hours before my workout,during my workout, 1 hour after my workout and 3 hours after my workout…..for breakfast and my last meal of the day i have a protein + fat meal….
3)if carbs like oatmeal are not recommended during breakfast at 8am in the morning….when should we eat carbs like oatmeal then?….i usually have my oatmeal,the meal after my breakfast which is my first carb meal of the day…
4)also i am aware that you should not combine carbs with fat..you have mentioned not having fats with fast digesting carbs….so is it okay that i have my healthy fats on times of the day when i consume slow digesting carbs?…..if no…is it okay consuming fat under 10grams with a meal, as i have heard that fat intake under 10grams is considered a no fat meal?…
appreciate your thoughts on 4 of these questions Ben!
From the questions youve asked, you have a very good understanding of basic nutrition principles Selven.
1)yes
2)No, thats perfect
3)Perfect
4)Yes you nailed it all.
THanks for your questions
i appreciate your comments ben……..hopefully i am one of the 5 people to be included as part of the case studies for my new book!
i am 20 this year and i have learned fairly alot from all of the programs i have bought from you and vince…..i tink i close to having them all…at the moment…..i own your mi40,hypertrophy max and also bought 1000 rep muscle, NNMB and the metabolic ab shredder by vince and also a Live Large TV subscriber and a bunch of other programs
i am extremely pleased as when i first started bodybuilding in march 2012…vince and you were the first two people i got to know…the other fitness athletes that i have recently got to know are those whom you and vince work closely with…..i am extremely happy that i am in right hands…..sometimes i am afraid how much i know in so short of a time…thanks to you guys…..rock on!….shoutout from malaysia
Hi Ben,
When is a good time to eat crap food? lets face it 99% of us love it and depending on how dedicated we are will depend on how much we eat.
Maybe this leads into 2 questions but I take customers out entertaining so I know I will eat something I shouldnt is there a way to diet a couple of days before to minimise the damage?
Any help you can offer would be great, oh and just started your MI40 plan, done the primer its brutal!! I love it! 🙂
Dave
The key to eating junk is ensuring you have high insulin sensitivity when you do eat it.
This is done in a nnumber of ways but the easiest are: 1) weight training 2) no/low carbs prior to that meal in the same day.
My weakess link is nutrition. I am subscribed to you lee hayward nick nelsson and i still am confused on how to diet correctly to have a ripped and shredded body and also what is carb cycling and how does it work my biggest problem is not staying on a diet i am young and disciplined my problem is the lack of actual facts i have found. So much material out there how do you find out what fact or fiction. Theres diet books like the ab diet and a whold bunch of other shit am i supposed to sit there and try everyone for the next 10 years to figure out how to diet correctly i think not thats why i am asking you because how many meals should i eat a day how much protien how big or how small what ahould i eat if i wana bulk what should i do if i wana be ripped i just wished i had a nutrional program that works to follow and ill be a beast in the gym lifting is not a problem i know how too dieting is
OK, as an older Bodybuilder (44 age), have an age specific nutritional question- obviously (or no obviously?), my requirements are not the same as someone in their 20’s or 30’s. So far, have been making some reasonable gains following a basic 4 day split routine (starting weight: 91.2 kg, current weight 93.9 kg over 3 months, down 2.5% Bodyfat measured). Am taking in 1.8 g protein / kg bodyweight, ~2500 cal/day. Note about Carbs: tried carb back loading (with so so results). Supplementing w/ CLA, R-ALA (post workout), and ZMA( in evening). Protein powder (have one shake post workout daily); has added leucine.
I’m pretty sure I could use some added nutritional advice here (reduced T-levels holding me back? One thought, but I am hesitant to go for the A-HD).
Hi Ben. I loved your MI40 program. My question is: how many carbohydrates do I really need? I am 20 years old, 5’11”, and 158 lbs at 6.5% bf. I used to be a little chubby and am afraid of decreasing my insulin sensitivity by using too many carbs even though I only eat them around my workout as prescribed in your program. I usually get about 200-220g on my lifting days and 75-125 on my off days (which still include HIIT). I want to gain some muscle but don’t want to go over 8%bf. Thanks for your help. Your instruction and insights have truly been an inspiration!
I will start by saying that I am not vegetarian and actually enjoy eating meat so this question is objective and not laden with a hidden agenda. The question is: Does meat really provide a higher quality protein source vs. plant based protein? I ask because if you observe a 400 pound, muscular gorilla which has the strength of 8+ adult human males, they only eat vegetables and fruits. Granted, they have the genetics for that size and body composition plus they have to eat around 40 pounds of leaves daily at that size to get the amount of calories and protein they require (that would require an impractical 8 hours per day of eating for a human to consume 40 pounds of food). Essentially, does animal protein have higher quality protein from a human metabolic perspective or just a higher concentration of calories and protein making it easier for a human bodybuilder to gain muscle with less food volume required to obtain caloric and protein requirements? By the way, I am aware of the important role that fats and carbohydrates play in this equation but I pointed out calories and protein since that is a heavy focus in many muscle building circles. Any insights you can provide would be greatly appreciated.
Joël
Hi Ben
I am an ecto mesomorph, i am 6’2, 176 pounds, 12 % body fat, everything looks good accept a small “fat bump” in my lower section. The thing is, I am trying to add mass, but in the process, when i am in a caloric surplus, my “bump” gets begger even if the rest looks good. So i get angry, and i am switching to a caloric deficit. The bump gets smaller but i am dropping weight also looking very small accept when i am wearing a tight T-shirt.
So, knowing that you can’t catch two rabbit at the same time, how could i cycle my carbs to get begger in a caloric surplus without having my lower section getting to big, and how to it when i am in a caloric deficit without getting to small (adding a little muscle or maintain the muscle that i already have ?
Objective in a surplus : Add 10 pounds of lean muscle
in a deficit: dropping to 9 % BF
Hope that my question is clear enough, i am french…;)
Steak tends to hurt my teeth, is ground Beef okay?
Of course.
Buy good roasts and have the buthcher grind them for you so you know how much fat is in there.
I think everyone knows you should eat several meals through out the day, but I struggle to find a good balance as to when I should eat in relation to when I should train. I am a student with very flexible time, so what is the optimum spacing for meals and training?
Hi Ben, I have the same problem with joel above I’m 5’7 152 lbs when i try bulk even eating clean my belly gets bigger and then i look like a skinny fat guy, then i get fed up try lose my belly then the rest of me gets smaller, i wont give up but its frustrating i dont know where Im going wrong, thanks and keep up the good work
Hi Ben. what are your recommendations on stretching? I’m weight training 4 days a week and find all my upper body gets really stiff and I can start to feel certain imbalances creeping in. How often and how long should I stretch for? and what type of stretching? I know Charles Poliquin recommends a sequence of PNF,dynamic and then static but I don’t have a partner to use PNF and am very uneducated on how to use effective dynamic stretching! Also I have a foam roller and a tennis ball for self massage, I dunno if these will help. Any help would be great.
Cheers Bro
Hi B-Pak, firstly a big thanks for sharing your knowledge & your material is definitely something im subscribed to.
My question is in regards to whether sweetners such as equal &/ or low calorie foods/ drinks containing sweetners and seasonings can have a negative impact on fat-loss? Also, how many weeks/ days out from a goal date (such as a contest) would be best to stop using them?
Thanks again
Marcus
A simple question about low glucemic index carbohidrates, what kind of breads works better (for fat loss & build lean muscle, or both over the long term), I know some varieties:
Baggels, Integral Breads, Multi-Cereals Breads, Oat Bread, …
lol. NONE
Hey Ben, I am 54 years young and have been training since 1975.
Through the years I have gained both strength and mass, but have never been able to drop BF %’s to where I would like to have them.
Currently, Age: 54
H: 6′ W: 244 BF: 18%
Every time I have begun to lose BF, in my now golden years, my lean mass and strength have dropped.
I have been following your MI40 program in conjunction with The Mass Consumption Nutrition Manual, this combination really helped pack on some LBM.
Now I would like to strip off the fat to see the results of the hard work.
The most successful cutting diets I ever utilized were when I was in my late 20’s and early 30’s…duh. I know younger man back then.
But being in my 50’s the old methods no longer seem to work.
Old timer needs some advice
Sorry for rambling on
Question: Best cutting diet for mid 50’s experienced trainer?
Hey Pakman,
It seems to me that the best diet plan is one you can adhere to. What is the best way to transform good intentions into good habits without your diet taking over your life?
Habits, my man.
Create the life habits you wish to have.
Takes time, but once habits are instilled theyrethere for a long time.
BP
When trying to achieve a body fat level between 6% to 8% do you need a cheat meal more often? or Not at all?
Thats way to complicated to answer from that little information.
Could be often, could be never. Depends on what youre doing and what your body responding to.
Hi Ben:
Starting my MI40 workout soon, just want to finish reading and watching all the information, by the way amazing workout!
Just 2 questions:
1)Any advice, how to get my 50gr carbs for my MI40 Martini instead of Vitargo? I know Vitargo is really fast absorbable, but is really hard to get supplements in Taiwan.
2) Do you recommend whey protein first thing in the morning, and 30m-1hr meat and nuts breakfast ? or not need it.
Thanks for your time.
1)Krush by ALLMAX or dextrose
2)No
Hi Ben:
Maybe you can help me assessing my current meal plan……
Pre-Breakfast: 1 scoop Whey protein with water( supp: Glutamine /Vit C)
Meal 1: Meat & Nuts (supps: Fish oil / Vitamins / Probiotics/ CLA)
Meal 2: 5 eggs/Sardines can /Tuna can / Meckerel can + Veggies ( supp: Fish oil )
Meal 3: Chicken/Fish/Pork + Green veggies (supps: Fish oil / Vitamins / Probiotics)
Meal 4: Chicken/Fish/Pork + Green veggies (sups: Fish oil)
Pre-workout: 1 scoop whey protein + Pre-workout booster ( different brands)
During-workout: Coconut water + green drink + BCAA every 15m (workout: 60m)
Post-workout: 2 scoop whey protein with water + Glutamine + CLA
Berries/strawberries with water + Vit C + vitamins
Meal 6: Fish/chicken/seafood + green veggies (Fish oil/probiotics/CLA)
Pre-bed time: Casein protein + greek yogurth (supp: fish oil)
I try to ingest; Protein 1.5g-2.0g/lb
Carbs less than 50gr
Fats 0.5g-0.75g/lb
And 1 day a week 50% higher caloric intake with clean carbs and less fats.
After reading your MI40 nutrition manual, seem like I might not putting enough carbs, but even with such low carb diet my love handles are still there ( to my knowledge means poor insulin control ). There is not a lot of knowledgeable people at my gym so is hard to get straight and correct answer. I’m really glad I found your webpage and purchased your Mi40 workout, was the perfect answer for my questions, just want to make sure I make the correct choices regarding nutrition.
Thanks
I have found nutrition to be the toughest thing to understand. I am adding strength and muscle well but you can’t see it because of too much body-fat. If i could get help with it I’m sure i could look the best i ever have. With the help from you i could be in the best shape of my life.
Hello Mr. Ben Pakulski !!!PLSS HELP
I am a competitive natural bodybuilder from Eastern Europe and I have a very important contest next month!
All the things are great however my trainers told me that I MUST reduce water intake to under 1liter/day 3 weeks out; 1-2grapefruit/day in the final week and NO water in the last 2days before the contest!
Is that going to help me peak better?
Isn’t this approach dangerous?
Any helpful e-books, articles or advice on how to manage water and sodium, carb depletion/loading.
Thank you very much!!!
P.S. I’ve avoided sodium as much as I could in the last 7weeks because my trainers said so…
Eeek! Hire a new trainer.
Cutting water for 3 weeks is STUPID.
CUtting sodium for 7 weeks will kill your training and muscle gains.
Drink 6L of water every day up until 2 days before the show and then cut it in half, and half again the next day.
I dont recommend cutting sodium at all.
Hi Ben, I gain fat very easy and I have a hard time staying on a diet all year. I have no problem losing weight, but I after my first competition my metabolism has been shot. How do you handle the mental aspect of understanding that it is ok to not be shredded all yearlong.
Keep your diet cleaner year around mate. And eat for a specific goal. If youre eatin for a goal, if you can a bit
of fat, it doesnt matter cause youre following a plan and adhering to it. Fat gain can be minimized with very intense workouts.
I only gain fat when I spend 8-10hrs a day working on my computer. NEver if I am following a plan.
B
I have been following Ben for 1,5 year and every time that I stoped for a hour or less I know I will learn something new. Its hard to have a good question when you read and read again and one more time MI40.
Does not matter if I will not gain free program due my lack of question here, I going to have my book written by Ben + Dr. Layne Norton, I guess =)
Ben, you have here a loyal follwer spartan….awwww, awwww,awwww
Hey Ben,
Im a 21 year old guy trying to gain more muscle but I am more on the heavier side. Should i be taking a weight gainer or a something like isoflex to gain muscle. Not wanting to gain anymore fat.
Thanks Ren
Isoflex mate
I was wondering what your views were on alkanalizing your body. I know some people like layne norton who call is a marketing scam but what’s your opinion?
Its no scam. You can definitely test it on a day to day basis. The effects of alkalizing are most
greatly noticeable in highly trained individuals, peeople with high protein intake and people with poor dietary habits because
they are the ones who tend to be most acidic. Although, anyone living in or near a large city will see great benefit as well
in reduction of occurance of illness.
Like many average joes . I have a huge problem( no phun intended) around my gut , love handles and low back with excess fat. How do I know if this is a cortisol issue , insulin sensitivity or just need a stricter diet ?
Sounds like all of the above James.
to me, I know what the different supplements & healthy nutrients do for the body, but so many say “have this so many mn after a workout” or”take this 30 mn prior to excercise” Explain how time of injestion affects your body with nutrition & supplements. Thanx Ben
Hi Ben!
I have both your MI40 and HypertrophyMax programs and couldn’t be happier with both! I’ve learned more in the 6 weeks of MI40 and the 4 phases of HMas then I have in the past 6 years combined.
Most women will say they don’t want to get big…but I do. the IFBB physique girls have my ideal body. My insulin sensitivity isn’t the best (you told me to judge it based on love handle thickness….that is where the fat comes off LAST). I have been paying close attention to nutrient timing (meat and nuts breakfast, no carbs pre work out etc).
Nutrition has always been the toughest part for me. My gains have been leaner since following the timing protocols but I’m still gaining very slowly.
So here’s the question: If I’m eating 5 meals/day, 3 of which do not contain carbs (breakfast, pre work out, pre bed). That leaves 2 carb meals. Is breaking up my entire carb allowance for the day between those 2 meals hurting my insulin sensitivity. Is there a better way to structure the plan to ensure maximal gains without an excessive amount of fat?
Thanks!
I think youve got it down.
Maybe try adding in a small 6th meal so that you can space the carb intake over 3 servings. Or just add in a lower
amount of carbs post workout spaced over two meals.
Its hard to assess exactly without knowing your current level of activity and bodyfat levels if this is the right
plan for you, but as far as i can see from what youve written, its very sound.
B
Hey Ben,
I am a teenage lifter and with your help and alot of research I am working to build the best body I can. Lots of people say you can only consume a certain amount of protein and that your body excretes the rest. I am taking mass gainer shakes that have around 60 grams of protein which i have after my workout. Am I wasting money and protein? Im quite familiar with supplementation, but this is a question no book or website has been able to answer.
austin,
You need a higher protein intake if youre placing high demands on your body via weighttraining.
Can you use massive amounts of protein at a time, no. But then the question becomes, how much is enough
and more importantly, where do the rest of my calories come from?
SOlution….an excess of protein is not a bad thing. Your body will have what it needs to grow at all times.
Stick with good quality whey protein isolate like Isoflex, and add your calories with nuts, nut butters, fruit, oatmeal etc.
Hi Ben,
This is what I want to konw about muscle building nutrition is EVERYTHING..I have been training for some time and people have been telling me to do this and eat that but not everyone is the same I have been on diets but my body still stores fat what can i do to find out why my body dose this and what I can to lose it (will a blood test help).Also i whant to konw how to even out my muscle for eg:my left bicep is bigger then my right bicep.
I typically have to work out at 5:30am before work most days during the week. I take a pre w/o about 30 minutes before and then sip on 12 grams of BCAA’s during the w/o and another 12 grams immediately after with some waxy maize, glutamine, etc. What can I do to maintain my current muscle, possibly building more muscle, w/o being able to get a meal in pre w/o? Should I drop the pre w/o drinks and eat instead? If so, what do you recommend for the person that works out 1st thing in the am? Thanks.
How does the use of stimulants like caffeine from coffee and beverages with caffeine effect ones ability to gain weight? Does the use of stimulants in someones diet help or hinder someone trying to gain weight with an optimum nutrition plan followed to gain weight?
Hi Ben,
Firstly, I appreciate the opportunity. My question relates to post workout insulin secretion. I notice that you take amino acids post workout (specifically BCAA), with a carbohydrate, prior to whey protein. What is your opinion on taking EAA in place of the BCAA for an increased synergistic effect, as evidenced in this study (link below). Would the effects be profoundly different?
https://www.ncbi.nlm.nih.gov/pubmed/4905636
Keep training hard and spreading the good word my friend.
John
Taking both would be the best idea John,
Ben
What role do Neurotransmitters play in muscle building. What are foods and supplements that would maximize them for…
#1- in the morning to be able to attack the day and sustain energy
#2- to best optimize my workouts
#3- to relax and recover fastest after my workouts
#4- to sleep better at night.
Great question! I might throw this one in a blog soon. 😉
What’s the best way to add variety to your diet, along with monitoring your caloric intake? Many people say food exchanges or just eating the same thing daily works. It’s a bit confusing!!!
Ben
What is the most optimal way to break up a planned overload split of hitting a body part three times in a day? Specifically, what should the rep schemes be in the morning, afternoon, and evening workouts and what is the optimal number of TOTAL sets for the day. Lastly, when should you deload this type of protocol and how many times throughout the year can you plan on this type of overtraining to be beneficial?
Ben, when going from a cutting cycle to a bulking cycle what is the optimal progession to bring up your calories. Do you bump up all macros evenly or do you take them up in stages?
I just read a journal at Cambridge.org posted by John Berardi. It said that muscle protein synthesis is saturated at 20g of protein post workout. When I calculate my anabolic number and times it by 2 to get my post workout protein requirement I end up with 52g . Could you please elaborate?
Thanks!
Chad Tatum
well, if you were to eat 20g (which is a ridiculous statement becuase every person would have completely different
absoption capabilities) a meal over 6 meals, thats 120g of protein in total. So, 480 calories.
Where are rest of your calories coming from? Good luck keeping any appreciable amount of muscle definition
and not being excessively fat on that type of diet.
YES, it is possible that you may only utilize 20g of protein. But the studies he is referencing
are done on old non trained individuals. There are many more factors to consider (age, weight, activity level, PTOR)
Which type of nutrition would you recommend for a skinny fat bodytype?
I am lifting wheights about a year now but i have little progress. When I’m eatining to bulk i get mor fat than muscle. Otherwise if im trying to burn the fat it seems to be happen nothing.
I have tried lots of programs of known bodybuilders but its not working for me. I have about 18% bodyfat and a low upperbody mass/strengh, lots of fat in the lower body.
I need a fix for this “skinny fat” syndrome! What type of diet + training should i follow?
Ben, in regards to carb sensitivity, you say it’s ok to eat carbs at meal 2. If you don’t eat carbs at meal 2, will you use carbs better on meal 3 and 4? And if you don’t have carbs meal 2 and 3, and only after you train, will you use carbs better?
Karsten,
At 43 I doubt youve reached your limit. You likely need more protein in your diet.
As we age, our bodies require a greater a amount of leucine to initiate the protein synthesis process.
You also need to make sure youre executing things perfectly.
Do you have a trainer to push you through some hard workouts from time to time?
I’m a 37 yr old male w/ over 15 yrs BB’ing experience (non-competitive). I was diagnosed w/ type 1 diabetes 10/2011. This came from a near fatal bout of Pancreatitis due to a prescription med reaction (ramapril). 20 % of my pancreas became necrotic, so I don’t consistently produce enough insulin & have to inject it w/ all 5 meals.
I’m currently 6’1″ , 220lbs, maybe 18%bf.
I want to compete in a yr or 2, here in Boston. (please visit)
I haven’t found an endocrinologist supportive of my BB’ing lifestyle, so I’m asking for your advice (& my wife & I are HUGE fans).
How do I consume enough calories and carbs to gain in the off-season without raising my blood glucose & my A1C ? What types of carb supplements are best for a diabetic on insulin? I do realize the advantage of having insulin to use, as well as the dangers.
I very badly want to compete as a Type 1 Diabetic to prove to myself & others this disease won’t get in the way of something I’ve always been so passionate about. Thanks. Sincerely, Kevin
Thats tough, Kevin. I really dont know enough about diabetes to give you a very precise answer.
My first suggestion might be to minimize carb intake except after the workout. (Meaning, only very low
glycemic stuff throughout the day, if any at all).
We need much fewer carbs than we realize.
Carbs pre and post workout with insulin is more than enough to make you grow. I might even suggest only pre workout
and avoid post. Its really somethingthat youre going to have to diligently monitor via blood sugar testing and figure
out the best way to keep yourself healthy.
GOod luck mate.
Hi Ben, my questions would be 1) what would the number 1 supplement be to take when you want to start cutting. 2) number one supplement for recovery 3) Number one supplement to fight inflamation in joints and tendons. All the questions are related to older guys say starting at 45years old and older.
Please let me know what you think
Breakfast:
1 whole grain bagel w/ Honey
2 serv skim milk
1.5 serv Protein powder
I have been told to take a carb & protein first thing in morning to
spike insulin to increase protein absorption & stop my body from beiing catabolic.
Is this true?
Should I being doing breakfast differently?
how do you get back to that homeostatis state? I know we cant stay in contest shape all year round but what it the best way to change our body composition so that it can make a improvememt to that homestastis state? paleo would seem to be the best way but i think you can achieve that without it
How do I optimize my hormones through nutrition to increase muscle mass? I’ve been reading that women don’t get the same spikes in testosterone as men from training. I know all of Poliquins supplement recommendations increase testosterone and neurotransmitters but how do you balance hormones through food without as many supplements?
I’ve followed both your programs and Poliquin’s recommendations and have been increasing my calories to gain because I want to compete in Figure. I have a hard time gaining muscle (ecto) and am moderate carb sensitive. I’ve seen great gains already, thank you for your information!
Kathryn,
For women, perhaps its not so much about increasing testosterone as much as it is decreasing or modulating
estrogen.
Our world is full of chemicals, pollutants and pesticides. all of which can throw off hormones.
UNless youre living in some part of the world that is uninhabited by humans, these things are a fact of
life and we need supplements to counteract them.
BP
Rqw egss good or bad for you? I take 4 raw eggs and oj and pinneapple juice and mix it up in a blender is this good or bad?
Hi, I’m from Brazil.
I’d like to know about breaking plateaus. When you’re stagnated, and no matter what you do, you just maintain your results, no matter what if you change your diet, training, intensity, resting. When you think you’re doing right, but the results simply just don’t come.
Thank you!
PS: (sorry about my english).
Hey Ben, I noticed that there is always the quest for optimization and you’re always talking about tension, maximum stretch and contraction, can you give examples on how to do that for hard body parts such as calves, legs, and shoulders?
PAtrick, this is why ive created fitness programs and videos for you guys. Its obviously impossible and extremely
time consuming to respond to everyones questions each day. Check out some of my videos online or MI40.
I´ve seen a pro fitness model taking oats with chocolate (big bowl of it) at night a few days before competition and taking a couple of high carb meals like that before going to bed and that wasn´t carb loading cause we´re talking about maybe 7-10 days before competing, he actually went on competing extremely shredded and won the competition. I don´t know if he was just doing that this day as some kind of “cheat meal” or because he was going to train legs the morning after or something like that, he just posted along the pic a comment that said: “Who said you shouldnt take carbs at night?” I was surprised since it was really close to competing (I wouldnt be that surprised in any other time) so I would like to know what do you think of that or if there´s an explanation besides “cheat meal” or hard workout before or the morning after. Sorry if the question seems stupid or something, and thanks in advance!
Hi, Ben! I hope you don’t mind if I ask a lot of questions. I’ll divide each into an individual post to make it more convenient
1. How long should I stay on the same eating plan? I heard that the body gets used to everything over time.
2.Is it true true that beef is better for off-season and fish for pre-contest phase? Does it apply to other foods as well?
3.Some say that breakfast should be the biggest meal of the day while others say to skip it. Which is true?
4.Should I eat the same amounts of food every day?
5.Should I use simple or complex carbs post-workout? Can I use whole foods instead of supplements? Can I eat something like dried dates, rasins, honey?
6.Let’s say it’s time to eat and I’m not hungry, or it’s not time to eat and I’m hungry. Eat or not?
7.Can I eat whole foods as the first thing post-workout instead of shakes? Let’s say I’d have beef, rice and broccoli, how about that?
8.How do I know if I eat enough protein?
9.Why most bodybuilders don’t eat diary products like milk or cottage cheese?
10.How should I divide carbs throughout the day? ( both training and off days)
11.How soon before bed should I eat?
12.How to prevent fat gain on a high carb diet?
13.Serge Nubret said that he would eat 2 meals per day while some advocate as many as 10-12 meals per day. Could you elaborate on that?
14.What is the importance of salt?
15.Let’s say that I’ve been eating chicken every day for the past couple of years. Can the body become used to it even thouth I’ve also had other protein sources like milk, cheese, eggs, fish, beef?
16.Should I eat carbs and fats in separate meals or can they be eaten together?
17.Is it a good idea to take BCAA and glutamine before or after cardio?
Both
I don’t care who you are that’s some funny shit.
17 questions followed up by a 1 word answer. LOL
from a diet a book I would like to learn how to feed my PERSONAL BODY (and not someone else) with carbs at the right times i.e. when they are used for energy mainly. We all know general critical times for post workout but the key would really be to understand of what my personal hormonal feedback is.
Big Ben,
You train hard and push a good amount of weight with tension and pressure. You are a true inspiration. What methods do you use to prevent injuries? How much are you stretching/ foam rolling on a weekly basis? I would live to know what you do for your rotators. Do you ice bath often? sports massage? acupuncture?
Hey Ben,
what are your thoughts on the use of cinnamon or anything for that matter to increase insulin sensitivity if there is a potential thyroid issue causing weight loss(they may not be interconnected). The cinnamon being a type of insulin mimicker can be helpful in tricking your body into thinking it has released insulin, but do you think any outside issues such as the thyroid could affect it? Big fan by the way and soon to be RMT glad to see a pro using a smart approach to training by using your education background. Major props to you!!
Tim
So, I have come to recognize that I am carb intolerant. As a recovering diabetic it frustrates me to eat correctly and workout correctly yet still keep the fat and weight on. I tried cutting carbs to 30 grams and lost 3 lbs per week consistently but as soon as I went back to normal I swelled back up. I have read where they say it is from my carb allergy. Is there a bodybuilding diet that runs carbs at 30 grams of carbs or close to it?
UNfortunately Dan, for a diabetic, “normal” IS no carb. Or it should be.
You can definitely make gains on less then 30g of starchy carbs(use more from veggies), if you learn to
use the right fats at the right times.
Hey Ben, imo i’m pretty sure im doing everything right when it comes to nutrition and when it comes to most body parts i do just fine. I only do bodybuilding as a hobby and i dont use any sport enhancing drugs only whey protein amino acids and creatine.
My weakness is my back, i cant get it up. is has okay width is okay but it has zero thickness i have tried doing just heavy training few reps, and the other way around, and been training with very high intensity, i tried training my back 2 times a week, but it seems as all my other body parts develope my back just stays almost at the same place, i bench press 310lbs for reps and got a squat of 440lbs for reps but my 1 rep max deadlift is about almost 400lbs.
i have tried alot of different training styles but my back simply keep up with the other parts of my body.
well sorry for the long comment hope to get some sort of a reply 🙂
Hey Ben,
I am doing MI40 and have a question regarding nutrition and morning training.
I train about 9:00 a.m. and now avoid carbs first thing in the morning as you have stated. Breakfast is about 7:00, with whey, eggs, and coconut oil, which only = around 250 calories.
My first carbs come intra-workout, with the muscle martini, and then I follow the guidelines set up via the program.
In your program, you reccomend carbs 3 hours prior to training, but as a morning trainer these contradict one another. Can you please advise the best solution? No carb breakfast, moderate, or otherwise?
Thanks.
Eat MEAT! And add some more fats in there. 400-500 calories a reasonably sized breakfast
Hey Ben I need your help, I was training Thai boxing and weightlifting complemented in that order, were 2.30 hours total per day and Tuesday and Thursday at the weightlifting Saturday only.
I’m following the program Vinny D “no nonsense bodybulding” and complemented with technical yours.
Now this is the question i need to answer me please, would be helpful:
Do you combiene train every day, ie Monday, Wednesday and Friday weightlifting, and Tuesday and Thursday muai thai? Would not Have to rest a day in between?
Sometimes when I lift weights after training Thai boxing, I feel tired and sometimes feel I could have done more in the gym understand? I recommend to do about it?
From already thank you very much for your attention, I’m from Argentina and a big fan of yours (I do not speak English so if you do not understand something the fault of the translator of google =P haha)
Hi Ben,
in the past (many years ago) I lost a lot of weight (25KG) and I have evident loose skin on my abs and chest. Over the last few years I have been working out and I have managed to build up a decent frame which makes me look good with clothes, but I don’t have the confidence to take my top off yet. My question would be: is it better to lower my bf further (I am around 15%) or build up my muscles more such that the skin gets stretched by the muscles ? Which training would you recommend to achieve these objectives ? Also, are you aware of any specific exercises which may help with loose skin ?
Many thanks and wish you all the best,
Alex
what can be an alternative on seated leg curl on mi40 we dont have that kind of machine,, and the machine shoulder press we also dont have that,, any alternates???
Adrenal fatigue is a term applied to a collection of nonspecific symptoms, such as body aches, fatigue, nervousness, sleep disturbances and digestive problems. The term often shows up in popular health books and on alternative medicine websites, but it isn’t an accepted medical diagnosis.
Dietary BCAA supplementation has been used clinically to aid in the recovery of burn victims. A 2006 paper suggests that the concept of nutrition supplemented with all BCAAs for burns, trauma, and sepsis should be abandoned for a more promising leucine-only-supplemented nutrition that requires further evaluation.^..:’
Take care
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Normally, your blood glucose levels increase slightly after you eat. This increase causes your pancreas to release insulin so that your blood glucose levels do not get too high. Blood glucose levels that remain high over time can damage your eyes, kidneys, nerves, and blood vessels.,*^;
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you wrote in one of your latest blogs that the leaner the body is the better it works with nutrition. How so? What exactly does change(in) the body? What is working more efficient now?
Hey Ben, if I am using calorie cycling to get into contest condition, should I alter my carbohydrate/fat ratios between training and non training days?
My high days are 3158 and low days are 2158 🙂
When I first started working out with a friend we always did weighted ab workouts. & now 3-4 months later my top two abs are like blocks which are like a 4pack combined to form just a 2 pack & my lower abs are small & a normal size. Is there anyway I can fix this? Atrophy an answer? btw I am around 12-15% body fat at 5’8
Hey Ben I’m just wondering why you choose not to eat chicken while prepping for a diet ? Your one smart guy so I feel there must be an issue behind chicken I haven’t became aware of if your not eating it.
Huge fan Ben your gonna be Mr. O one day I can guarantee it.
Please Let me Know Ben your take on Chicken.
Cheers !
Hey Ben, should i consume more calories on leg day in any of the MI40x phases?
Thanks in advance!
I’m reading the the mi40 nutritional plan and want to use the daily calorific formula for my female client. Her lean body mass is 91lbs so it tells me to multiply this number by 12 which equals to 1092. Can this be right?
Coach Ben i purchased the MI40 program a few weeks ago and have made some really good gains in a lot of areas. My question is more to do with body fat, i seem to store a lot of fat in the lower back region my diet is quiet dialled in but for some reason im still struggling to lose fat here. Any advice you can offer???
P.S jus started taking 400-600mg R-ALA per day and about 600mcg of chromium picolinate
Thanks in advance
I could not refrain from commenting. Very well written!