diet when building muscle

When hypertrophy (muscle building) is your main goal, the food and nutrients you consume around the workout is by far the most important aspect in maximizing growth and optimizing recovery.

If you’re looking to immediately accelerate growth and improve body composition, then you’d better sit down and take some notes. This is exactly where you need to start.

To underestimate pre and peri (that means “during”, btw) workout nutrition is to essentially kiss your gains goodbye.

There has been some recent research conducted suggesting that the timing of nutrients may not be of major significance to people looking to optimize muscle-building. That research was conducted on minimally trained individuals and certainly had no consideration for people who are looking to take an already well-trained body and make it even better.

If you’re someone who has never trained, or trained minimally, I can see how nutrient timing wouldn’t make a massive difference. Simply getting in the appropriate macronutrients is more than enough to change your current state.

For someone looking for immediate and long lasting changes, you better make the most of your workout nutrition and avoid falling into that trap. (diet when building muscle )

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Anyone who’s been training in the gym for any extended period (6 months+ consistently), will tell you that their energy wavers, that some days they have awesome workouts, other days they feel like they’ve done nothing at all. Some days they’re extremely strong, other days natta. Some days the pump is so great it hurts, other days, zilch.

I’ve been there 1000 times myself.

Let me pose this question:

What if I could tell you what to eat to ensure maximum strength every time you went to the gym?

Or, maybe I could tell you what you should eat to maximize the pump each time so that it feels like your muscles are so full they’re going to split?

Or, what if I could even suggest what to eat to ensure that your focus was spot on and that you had great motivation and drive each workout?

Do you think that would increase your results at all?

Answer: Yes yes and yes!

I’m going to focus my pre and peri-workout nutrition suggestion for ‘hypertrophy’ training ONLY. Notice that these recommendations would change if strength is the goal of that particular workout (I’d suggest checking out Derek Woodske’s blog about how to eat for strength if that is your goal).

Let’s approach this in a sequential way, so that it’s as simple as a 3 step sequence, as well as easy to apply immediately. (diet when building muscle )

diet when building muscle

The first thing you need to know is that what you eat and drink for as much as 72 hours leading into a workout will likely affect the outcome of the workout. Simply ensuring that you eat the “perfect” pre-workout meal will not ensure that your performance is at its peak. Your body needs to be hydrated, nourished and well rested within the previous 24 hours minimum. For someone striving for perfection, 72 hours pre-workout can even affect things.

The suggested water intake for optimum hydration is 400-500mls every waking hour on a daily basis. So no, consuming 2L at once isn’t shown to make up for lost time, although I’ve been known to try with some pretty good results (I tend to start each day with 1.5-2L of water before eating anything at all).

Carbohydrate intake for 24-72 hours prior to training will also greatly affect performance. The simplest way to think of carbohydrate repletion is in terms of your body as a fuel tank. If you never let your tank run on empty, you’ll never need to over feed to refill the tank.

The truth is, that typical muscle-building workouts actually do very little to deplete systemic glycogen. It may deplete glycogen within the working muscle, but the amount of total glycogen used will often be minimal. Most aspiring trainees misunderstand this fact and falsely believe that their need for carbohydrate intake is massive.

(diet when building muscle )

Listen, I don’t care how hard you train, you’re never realistically depleting your muscles completely. You’re just not. Unless you’re a long distance cyclist going for a 6 hour bike ride, thinking you need 1000 grams of carbs a day to grow is just senseless. But that’s another topic.

What you eat for 3 hours pre-workout can and will directly affect your performance by affecting your hormone and neurotransmitter levels.

I don’t claim to be a neurophysiologist (although I do have a good friend who is), but I am a gym rat of 17 years that has read and experimented with just about every workout protocol and nutrition program under the sun. The results haven’t been too bad, I guess. 😉

Regarding optimal performance and hypertrophy, there are two basic protocols that I find particularly effective for maximizing the results of my workouts:

The one I use most often is going no carb pre-workout.

From experience, this is the most effective strategy for maximizing mental focus, energy and drive. What that means to me is that it gives me BALLS! I go into the gym ready to attack the weights. Grabbing the weights with an assertiveness and aggression that simply just doesn’t come when I overdo carbohydrates pre-workout.
Carbohydrates pre-workout

diet when building muscle

Carbs can make you feel tired and lazy, not always mind you, but we have all had a case of the sleepies going in to train at one time or another; it’s often a result of a serotonin spike from carbohydrate ingestion. Another notable benefit of the no carb pre-workout is it allows for the natural GH spike initiated with intense exercise. Carb ingestion has been shown to negate this. (diet when building muscle )

  • 8oz of lean meat (usually chicken or turkey breast)
  • 1-2 cups of green veggies
  • 40 grams of fat from coconut oil, butter, or MCT oil (any combination depending on what body-part I’m training. I avoid butter before legs cause it makes my breathing a bit laborious).
  • 1 cup of black coffee


Another feasible option for pre-workout is the “slow carb” protocol. If you tend to stay on the leaner side and have a hard time building muscle, slow carbs pre-workout can be a great idea. I avoid simple carbs for the reasons stated above. Slow carbs like brown rice, veggies, beans, whole grain oats, sweet potatoes etc. can provide just enough insulin activity to negate any muscle breakdown while increasing cell swelling and hyperemia. Cell swelling and hyperemia are well known to be highly correlated with muscle growth, optimizing them is vital to your success. 

  • 8oz of lean meat
  • 2 cups of sweet potato mash with cinnamon
  • 2 tablespoons of coconut oil

A great little tip, or “trick”, I use to optimize the best of both of these two worlds’, is to stick with the non-carb pre-workout, then after about 20-30 minutes of HARD exercise (special emphasis on ‘hard’), I add in some simple carbohydrates in the form of “Vitargo” with 30 grams of BCAA’s. This will still allow for the GH release, the neural drive to start the workout, plus finish the workout with the cell swelling and hyperemia. This works really well for me 80% of the time. (diet when building muscle )

There are still many days when I wait until after the training session has finished to consume any carbs. Examples being on days when I know training intensity is down, or perhaps when fat-burning is the primary goal. In these specific scenarios, carbs can wait until after training.

On the days when I choose to hold off on intra-workout carbs, I still take in BCAA’s, plus actually often add a little extra (up to 40 grams total… keeping in mind my offseason weight is 300lbs!).

diet when building muscle

Another one of my favorite pre and peri-workout supplement tricks is to add a balanced electrolyte supplement to my pre-workout or peri-workout drink. This adds massive amounts of value for literally pennies, increasing hydration, cellular uptake, muscle contractibility, negating cramping and possibly even decreasing the chances of injury.

We are programmed to focus more on the negative than the positive. This allowed us to avoid danger and humans to prosper. In modern times our stresses are generally less about safety, so where does that leave us? Joining us today is Ben’s favorite author, Dr. Rick Hanson to discuss how we can train our neurochemistry to go against what nature intended. Dr. Hanson is the author of Buddha’s Brain and Resilient to name a couple. Today he teaches us how focusing on positivity and gratitude can help us overcome our negativity bias, reduce cortisol and change our brain neurochemistry to live a positive stress-free life in modern times. 

(diet when building muscle )

Dr. Tom O’Bryan, leading expert on autoimmunity joins us today to discuss the factors contributing to autoimmunity.  Ben and Tom discuss the dietary, environmental, and biological factors that lead to autoimmunity.  Topics covered include how to transition your diet versus going cold turkey, the effect your micro biome has on your genetic expressions, your CNS’s effect on your overall health and how grains and gluten affect your gut.

Danny Vega aka Keto Counter Culture joins us today to continue our deep dive into the Ketogenic Diet.  Danny has been keto for over 2 years and has recently incorporated a carnivore keto diet.  He and Ben discuss the use of exogenous ketones to increase focus and performance, the effectiveness of a ketogenic diet for everyone including pro athletes, how to minimize the keto flu, and his and Ben’s recent foray into building muscle on keto.  Go check out Danny on The Ketogenic Athlete Podcast and @ketocounterculture!

(diet when building muscle )

Today we have on Baylor Professor and Advisor to the ISSN, Dr. Darryn Willoughby. Dr. Willoughby is a competitive bodybuilder and researcher. He is currently researching the effects of exercise and nutrition on physical, biochemical, and molecular mechanisms. Ben and Dr. Willoughby discuss muscle protein synthesis, the scientific thought process and whether there is a need for supplementation. Dr. Willoughby shares his protein and supplement regimen as well as what he is excited about in the world of exercise science research in this science deep dive episode.

This episode is brought to you by Thrive Market. We have been LOVING Thrive’s new meat selection. Eat like Ben and order the Premium Cuts Beef Box and don’t forget to use code Muscle Expert for 25% off and a month of free shipping!


6:30– How the scientific thought process evolves. How Dr. Willoughby forges the path for new discoveries in science.

9:45– Exploring exercise research methods. Should we study the average population or the optimized?

12:30– Limitations in research. Tech, time, and money. Just because a study comes up with a finding we cannot take that as gospel until it is further backed up.

21:45– What influences muscle protein synthesis?

25:30– What else, besides protein, influences our bodies ability to build muscle?

31:45– How to optimize protein synthesis. What influences mTOR?

36:00– How Dr. Willoughby tests protein synthesis in a lab. Is protein synthesis gradient or binary?

44:30– The influence of your current protein synthesis state on your future state.

50:30– How different types of training influences protein synthesis.

56:00– How androgens and testosterone influence muscle protein synthesis.

59:00– How to upgrade your androgen receptors.

66:30 What how much test is too much? Is there a point that the negative outweighs the positive? Ben and Dr. Willoughby discuss HRT limitations.

70:30– “Make the most of what you’ve got don’t just take more”. What the guys think about drug based bodybuilding culture.

74:00– Do the work. It’s not testosterone by osmosis, you have to put in hard, focused work for growth.

75:45– Supplementation- Why you need to supplement to support weaknesses not just a blanket protocol.

78:00– How much protein do you need to ingest for optimal growth? Dr. Willoughby’s personal supplement protocol.

Connect with Dr. Willoughby



Dr. Dominic D’Agostino is one of the world’s leading researchers on the ketogenic diet. Dr. D’Agostino is a researcher and assistant professor at the University of South Florida’s College of medicine and consistently works with the military and NASA to develop ways for soldiers and astronauts to stay energized and sharp while on mission. Ben and Dominic go deep on how to best adapt to fat for fuel, how to supplement fats and ketones for optimal performance both physically and mentally as well as discuss who the ketogenic diet is for and optimal nutrition for keto. (diet when building muscle )

Joining us today is Dr. Anthony Jay, scientist, author, and expert on a wealth of topics including xenoestrogens, epigenetics, and mesenchymal stem cells.  Ben and Dr. Jay dive deep on how to remove artificial estrogens from your environment and diet and the effects of xenoestrogens. We also discuss how you can impact your genetics through diet, exercise and environment as well as the implications of your epigenetics on future generations.  Lastly we discuss Dr. Jay’s latest research at the Mayo Clinic on fat derived mesenchymal stem cells and his thoughts on the future of stem cell medicine.

Stan Efferding, the World’s Strongest Bodybuilder, is the master of many areas of health and fitness, he is a retired powerlifter and body builder and creator of the Vertical Diet.  His clients include Brian Shaw, Ben Smith, Hafthor Bjornsson and many more.  Ben and Stan go deep on the vertical diet, why Stan believes that you need to look beyond your macros, protein sources and the sustainability of the vertical diet.

Don Saladino, owner of Drive 495 Club in NYC and the go to personal trainer for super heroes joins us today to talk about his recent Muscle & Fitness cover, what it takes to build a super hero physique and how to become a great coach.  Ben and Don discuss flexibility in coaching, all the skills a trainer needs to learn post certification and running successful training businesses.

We got to meet up with one of the leading stem cell doctors while at Paleo FX last month.  Dr. Kristin Comella of the US Stem Cell clinic sat down with us to give us a rapid fire discussion on one of the newest, most misunderstood practices in modern medicine.  Dr. Comella dispels the myths and gives us some great insight on the recovery, anti-aging and healing potentials of stem cell procedures.

Mike Desanti wears many hats, he is a health coach, gratitude and consciousness specialist and even an author of children’s books. Mike and Ben have a great discussion on elevating your consciousness, the rituals Mike has used for his rights of passage, how he lives a life of gratitude and understanding, and much more. Make sure to listen to the end to hear about Mike’s men’s retreat and how he has used his platform as an author of children’s books to teach impactful life lessons to their parents as well.



Hi, my name is Benjamin Pakulski and I’m honored for the opportunity to expose the five most common training and dietary mistakes reversing your gains and I am extremely excited to hand you my plateau-busting shortcuts to maximize lean muscle gains, crush “weak body parts” and incinerate fat so you keep your abs the entire time.

Every 40 days you’ll experience a new growth spurt utilizing my body-remodeling methods –NOS ™ technology, the power of the number forty, my Three-Phase Nutrition system and the revolutionary workout technique Intent.

For the first time, I have organized all my absolute best muscle-building knowledge — after twenty years of trial-and-error on myself & clients, and rubbing shoulders with the world’s brightest doctors, therapists and coaches – into the Muscle Intelligence ™ foundational training system!



It’s the same system that helped me become one of the top 15 ranked pro bodybuilders in the world.

The same system that has landed me on dozens of magazine tovers such as Muscular Development, Flex, MuscleMag and many more…

It’s the same training system that has transformed the lives of hundreds of regular males & females all over the world – and the same system that will teach you the scientifically optimal way to achieve your ultimate body.

First, I know what you’re thinking so let’s acknowledge the big purple elephant in the room.


Ben, aren’t you a pro bodybuilder who takes steroids? I’m drug-free so why should I listen to you?”



  • No matter what you’re taking, you BETTER make sure your body is working optimally on the INSIDE and your training is MAXIMIZED on the outside.
  • You can take as many “extra-curricular supplements” as you want, and if your body isn’t treated as a whole organism; maximizing recovery, controlling inflammation and balancing hormones – its going to BREAK DOWN very, very quickly. Your gains will be limited and not long-term.
  • There are TONS of juice monkeys in every gym taking stuff and NOT growing.
  • They have the “eat more protein, lift more weight approach”.Sorry folks, the days of the dumb meathead are LONG GONE along with parachute pants and bandanas.
  • Ninety percent of my clients are 100% drug-free so I know my methods are equally effective for drug-free & drug-assisted individuals. I approach ANY athlete by looking at the body as a whole. If there is ONE ingredient missing from the pie, you won’t be responding in the best way possible.

What someone chooses to do above and beyond PERFECT training concepts and optimal nutrition is their own choice. Anabolic “assistance” or not, why wouldn’t anyone want to minimize their time in the gym and maximize results? Sounds like pretty simple meathead math to me.


“I grew up training natural and eating clean. There was no cutting corners for me. My mediocre genetics would NEVER allow it!”


In fact, I have always preferred working with drug-free trainees because it’s more of a challenge and requires a more thoughtful & intelligent approach. We must carefully analyze every aspect if we want them to beat their non drug-free counterparts! They often tend to be much more receptive to an intelligent “whole body” approach.

Drugs or no-drugs, professional bodybuilders are just like you. We obviously have different caloric requirements, different training load, but at the end of the day, we’re all trying to get 100% out of our bodies. We push our limits, minimize injuries, recover as fast as possible and do it all over again!

The smarter bodybuilders, like myself, focus on how to optimize recovery: short term and long term. This is the limiting factor to muscle growth! The faster you can recover, the more time you spend being anabolic (growing). Improve your capacity to recover faster and you can train again sooner to stimulate more new growth.

My personal motto has always been: ” The more you know, the more you grow!”

“What you’ll be STUNNED to learn about me…”

To tell you all a little about myself, I am a graduate of the University of Western Ontario. My areas of study were primarily Kinesiology and Biomechanics. In short, muscle function and movement are my specialty – how to maximally shorten and extend a body part through it’s strength curve while maintaining maximal tension, is what WE’RE ALL AFTER! More on that shortly…

 My passion for health and fitness is second only to my passion for helping others improve their lives. I know it sounds somewhat “cliché” but ask anyone who knows me, and they will tell you that I am one of those people that gives selflessly and LOVES to see the people around me succeed. I always say that “Living a successful life is never any fun on your own. Bring as many people along for the ride as you can!”

 I have never viewed myself as an overly blessed individual (I was once a long distance runner and no one in my family works out). From day one, my life has been centered on learning the best information, from the best resources and brightest people who exist.

Ben Pakulski

 Twenty years I have been ACTIVELY SEEKING cutting edge information from the world’s leading athletic doctors, coaches, trainers and therapists and applying just about every possible technique on myself. This journey has brought me to where I am today…

 A very successful, happy, healthy, motivated, professional bodybuilder, author, public speaker, nutrition coach, celebrity trainer and success coach. Sounds like a lot of hats, but they all tie into one balanced life… sometimes!

There are five problems we must address right now…

5 Irrefutable Reasons You’ll NEVER Grow And The 5 Uncommon Scientific-Solutions To Guaranteeing Max Gains…


weightsReason #1Being obsessed with lifting heavy!

Ever notice that you FEEL the muscle better on your warm up sets than you do on your “working sets”? Isn’t it so true that the lighter weights often burn way more than the heavy ones? Why do you think that is?

Well, one of the main reasons is that you’re not focusing all your attention on stabilizing a weight and barely moving it from point A to point B, likely using every muscle in the general vicinity to get it to move and the range is WAY smaller than it was with the lighter weight. The PROBLEM here is that the TENSION has SHIFTED everywhere BUT the working muscle!

Your body adapts and starts using anything it can to keep itself safe. You can continue lifting heavy weights, all day long, but without optimal muscle tension, don’t expect to see any improvement in your skinny arms and legs! If you can’t “feel” your muscles then you won’t be able to exhaust them enough to elicit the hormonal, metabolic and nervous system response for muscle growth.

The Solution:

Tension! Tension! Tension! NOT Heavy Weight! Introducing: Intent !

Your muscles have no idea how much weight you’re lifting. You’ve all heard it before. They can’t recognize whether you’re lifting 10 lbs or 100 lbs. The ONLY things muscles know is TORQUE, or for us less scientifically-inclined, tension.

If we can increase the amount of TENSION, we can increase muscle growth.

“WHAT ON EARTH is he talking about?”

What if I told you there was a BREAKTHROUGH technique that allows you to use HALF the weight and keep the same amount of tension on the muscle! With Intent, you can selectively fatigue each and every muscle in your body without having to burn out your entire body, and your joints, in the process.

Sounds too good to be true, I know. In a moment, you can try Intent on yourself.

With Intent, you change the tension by means of a technique almost imperceptible to an observer. You pull inward or push outward with your hands or feet as you perform an exercise. The different motion makes your muscles fire in a different way and leaves you more sore the next day than you have been in months.

shevsliftingReason #2Believing that you have “genetically weak” body parts

We all have “strong” body parts. The parts that just seem to grow no matter what you do. They grow easier and faster than the rest. Have you ever wondered why your body parts don’t all develop at the same rate? Imagine that there was a way to make your “weak” body part grow the same as your “strong” body part? You’ll LOVE this:

The Solution:

Breaking Crappy Lifting Technique & Re-Training Movement Patterns

The key is to overwrite old crappy movement patterns with new ones. For any lifter, especially serious bodybuilders, this is the number one reason you’re unable to grow. Knowing the OPTIMAL range of motion – how to fully lengthen (extend) and fully shorten (contract) a muscle – is the key to growing. Unfortunately, these ranges are more complex than you think.

A muscle is weakest at the extreme points of the range of motion; i.e., when it is fully lengthened or fully shortened. Putting your muscle into these full ranges where we are most unfamiliar is critical to develop untapped and untrained muscle fibers. Strengthening these weak points of the muscle will strengthen the maximal ability of the entire muscle. It’s like when the worst player on the team gets better, even if it’s a small increase, the whole team benefits.

Shortly I’ll teach you the proper anatomical function of each muscle so you can learn how to manipulate everything from shoulder position, hip orientation, spine flexion or extension, wrist position and elbow position in order to isolate “weak” body parts and say goodbye to them FOREVER.

It is important to realize that it is just as easy to learn the RIGHT technique as it is to learn the WRONG one. So why not choose now to learn the right way and say goodbye to crappy results?!

weightsReason #3“Have I done enough? Or Should I do more?”

Carrying a set to a point where you are forced to utilize 100 percent of your momentary ability is the single most important factor in increasing size and strength. Working to this “point of failure” when another rep is impossible despite the greatest effort, ensures that you pass through the “anabolic threshold!” This is the point in any set or workout that MUST be surpassed to elicit NEW GROWTH. Once you learn to routinely overcome the anabolic threshold, your results will increase geometrically.

The Solution:

NOS ™– a.k.a. Neurological Overload Sets

Neurological overload set training is directly responsible for new growth spurts and overcoming plateaus. On the fourth and final set of a given exercise – usually for each exercise in a workout – we perform four consecutive drop sets in 20% increments and try to knock off at least 5-6 reps with each weight.

NOS ™ has proven more effective than any other intensifier technique – beats everything else, hands down. NOS ™ is a great way to overload the muscle, create metabolic debt, as well as overload the nervous system to force adaptation. NOS ™ volume varies based on the client’s training age and will be prescribed to your fitness level below. Keep reading!

liftingReason #4Unable To Stimulate Maximal Testosterone Response

When we lift weights, the endocrine system is stimulated to kick up production of muscle-building chemicals — the anabolic hormones like testosterone, insulin, IGF-1 and growth hormone — to create the optimal biological scenario to support muscle growth and repair. But, exactly what kind of workouts elicit the greatest anabolic response from the endocrine system?

The Solution:

Enter The Number FORTY (40)!

Might you be wondering the significance of the number 40? The number 40 is the most important number in this program because it is the number that has the most scientific significance in MI40.

Forty is representative of the number of days in the program (40 days), the amount of time in a set (40 seconds), the rest between sets (40 seconds), and the number of exercises divided into MASS Construction exercises and MASS Appeal exercises.

Many of you will immediately recognize the scientific significance of all of these numbers and some of you may not. The number 40 was chosen because of the fact that it is the MOST optimal number for many of these variables when it comes to unleashing your body’s own anabolic factories for maximum growth – naturally!

As will be explained in the program, 40 days has been proven to be the most optimal amount of time to adapt to any new training program (6 weeks). Forty seconds is the ideal amount of “Time Under Tension”(TUT) to elicit muscular hypertrophy. Forty seconds rest is the ideal amount of time to allow your CP and ATP Glycolytic energy pathways to recover before the next set (these are the energy pathways that drive muscular contraction of fast-twitch muscle fibers which are responsible for growth!).

weightsReason #5Gaining More Fat than Muscle

Carrying a set to a point where you are forced to utilize 100 percent of your momentary ability is the single most important factor in increasing size and strength. Working to this “point of failure” when another rep is impossible despite the greatest effort, ensures that you pass through the “anabolic threshold!” This is the point in any set or workout that MUST be surpassed to elicit NEW GROWTH. Once you learn to routinely overcome the anabolic threshold, your results will increase geometrically.

The Solution:

Ben Pakulski’s 3-Phase Nutrition To Build Muscle & Get Ripped At The Same Time

Three-phase Nutrition is a dietary protocol that suggests you take in a significantly different amount of carbs on certain days of the week to help you burn bodyfat while packing on muscle mass the other days. You manipulate nutrient timing and volume to exactly conform to YOUR goals — perhaps the most cutting-edge dietary protocol and it’s just moments from being in your hands.


Are you ready to immediately ADD muscle to your slow-to-grow body parts, smash ANY plateau, while carving out your 6-pack?

Are you ready to become my next top success story like these individuals who trusted me?


Envision getting size & cuts at the same time every 6 weeks – while revealing your washboard abs!

To summarize, why do guys and gals struggle to make even modest gains?

Obsessing over heavier weights instead of increasing TIME UNDER TENSION.

Training through a limited range of motion due to a lack of biomechanic muscle function and how to fully shorten and lengthen a muscle through it’s greatest strength curve.

Not knowing if “I did enough” or if “I did too much?” — a.k.a. being uncertain if your workout intensity was optimal to elicit hormonal, metabolic and nervous system response to trigger growth.

Failure to stimulate maximal testosterone response.

Crappy diet that piles on more fat than muscle.


Today you have a chance to take your physique to incredible new heights and maximize your potential with my revolutionary new system – I will teach you how to achieve massive muscle and immense strength without the use of drugs, helping you achieve physical perfection naturally.



Mi40 Product


$67 Value

Component 1

The 40-Day MASS Intelligence Training Manual

MI40-Foundation stands for Muscle Intelligence 40
This is the only muscle-gaining system that shows you how to apply conscious INTENT to create TENSION in the muscle. It relies on the intensifier NOS ™ and exploits the scientific significance of the number 40 when it comes to rapid and permanent muscle growth.

The training manual goes into depth explaining the science behind the intensifier technique NOS ™ and how to execute Intent. I have used NOS ™ & Intent to become one of the best bodybuilders on the planet and will rely on it up until every show that I do. You can use it to change your body & life.


Component 2

The 40-Day MASS Consumption Nutrition Manual

The Nutrition Manual teaches you how to achieve the most common goal — building muscle & losing fat in less time. You want to get big & lean. You want to bulk up while staying ripped. You want size & cuts! They don’t call me The Master Molder for nothing!

The best way to achieve these goals is the implementation of my patented dietary strategy known as Three Phase Nutrition. Get ready to learn – step-by-step – how to add muscle size while even losing fat in the process!


$67 Value


complete mi40 system

$1050 Value

Component 3

The 40-Day MASS Instruction Workout Videos

Get coached by me and watch me guide world-class athletes like Figure Champ Emily Stirling, Bodybuilding Champion Matt Stirling, Pro Fitness Model Vince Del Monte, and TNA wrestler ‘The Freak’ Rob Terry, to the next level. If these athletes have room to learn and grow, you do too!

Keep this in perspective: to get a 1 to 1 hour with me in Tampa, Florida, you’re looking at $150 an hour, and it would take us about 7-8 hours to cover all the major bodyparts. To be frank, I think $150 an hour is a steal for the value I deliver.

So…. WITHOUT A DOUBT… the BEST part about MI40-Foundation is getting over SEVEN (7) hours of coaching time with me on HD video! SEVEN HOURS of life-changing step-by-step instruction! That would cost you $1,050 if you came to Tampa, Florida to hire me. But you won’t have to pay even close to $1,050 and you’re getting so much more with the entire MI40-Foundation System today!


Component 4

The 40-Day MASS Proportions Exercise Execution Guide

MI40-Foundation is a training system that is made up of the 40 best-ever exercises and categorized into MASS Construction exercises and MASS Appeal exercises – some common and many unique. In this exercise demo guide, all 40 exercises will be demonstrated with pictures showing the start and finish position of every exercise.

As well, each exercise is explained in explicit detail how to maximally shorten and lengthen a muscle through it’s FULL range of motion, which is PARAMOUNT, to double your gains.


$77 Value



$17 Value

Component 5

The 40-Day MASS Prescription Printable Workout Sheets

Get coached by Big Ben and watch him guide world-class athletes like Figure Champ Emily Stirling, Bodybuilding Champion Matt Stirling, Pro Fitness Model Vince Del Monte, and TNA wrestler ‘The Freak’ Rob Terry, to the next level. If these athletes have room to learn and grow, you do too!

Keep this in perspective: to get a 1 to 1 hour with me in Tampa, Florida, you’re looking at $150 an hour, and it would take us about 7-8 hours to cover all the major bodyparts. To be frank, I think $150 an hour is a steal for the value I deliver.

So…. WITHOUT A DOUBT… the BEST part about MI40-Foundation is getting over SEVEN (7) hours of coaching time with me on HD video! SEVEN HOURS of life-changing step-by-step instruction! That would cost you $1,050 if you came to Tampa, Florida to hire me. But you won’t have to pay even close to $1,050 and you’re getting so much more with the entire MI40-Foundation System today!


Component 6

The 40-Day MASS Pursuit Calendar

MI40-Foundation is a training system that is made up of the 40 best-ever exercises and categorized into MASS Construction exercises and MASS Appeal exercises – some common and many unique. In this exercise demo guide, all 40 exercises will be demonstrated with pictures showing the start and finish position of every exercise.

As well, each exercise is explained in explicit detail how to maximally shorten and lengthen a muscle through it’s FULL range of motion, which is PARAMOUNT, to double your gains.


$17 Value



$27 Value

Component 7

The 40-Day MASS Supplement Stack Protocol

Get coached by Big Ben and watch him guide world-class athletes like Figure Champ Emily Stirling, Bodybuilding Champion Matt Stirling, Pro Fitness Model Vince Del Monte, and TNA wrestler ‘The Freak’ Rob Terry, to the next level. If these athletes have room to learn and grow, you do too!

Keep this in perspective: to get a 1 to 1 hour with me in Tampa, Florida, you’re looking at $150 an hour, and it would take us about 7-8 hours to cover all the major bodyparts. To be frank, I think $150 an hour is a steal for the value I deliver.

So…. WITHOUT A DOUBT… the BEST part about MI40 is getting over SEVEN (7) hours of coaching time with me on HD video! SEVEN HOURS of life-changing step-by-step instruction! That would cost you $1,050 if you came to Tampa, Florida to hire me. But you won’t have to pay even close to $1,050 and you’re so much more with the entire MI40-Foundation System today!


Component 8

Size Secrets Audio Interrogation

One thing I love about our sport is that you’re never perfect. Some aspect of your nutrition, training, supplementation or recovery can always be improved. There are so many factors to consider! Learning about these little subtleties is what I love doing!

In this exclusive audio interrogation, I reveal more uncommon and “under-the-radar” strategies that have helped me produce the greatest gains. I have accumulated lots of straightforward knowledge while rubbing shoulders with the smartest doctors, therapists and trainers on the planet. One thing is for certain: each gem shared will help you pack on some serious size.


$27 Value

Because you’ve read this far and are visiting the site during the $50 Off “Re-Launch Sale”, you have the opportunity to get the full 8-component $1,319 package at the special VIP discounted investment of not $197, or even the retail price of $127, but just one easy payment of $77.

growth of muscles

Frankly, this is an absolute steal considering that the value of the Online Video footage alone would normally cost you $1,050 (7 hours of my time in person at $150 an hour). To attend one of my 3-hr seminars would cost from $50-$100 per person, and they are often sold out weeks in advance.

Not to mention that my seminar appearance fees range from $3,000 to $7,000 per day and hosts pay it gladly. That was not a misprint: $3,000 – $7,000 a day!

Do you think any individual of sound mind would pay that kind of money if I didn’t deliver TEN times the value? Heck, no! Just like the seminar attendees, you too will be absolutely THRILLED when I reveal my methods.

This small $77 drop-in-the-bucket price is less than what you would pay for some average trainer who knows next to nothing about muscle-growth; and absolutely NOTHING when it comes to the growth-mechanisms of MI40-Foundation & NOS ™

Here’s a clue that you’re getting the DEAL of a lifetime: if you visited me in Tampa, Florida, to go through all 40 individual workouts, you’d pay $6,000 for the 6 weeks and it would be, hands down, the best money you’ve ever invested; but, because I’m on the road at the Arnold Classic, my time is limited and $6,000 is not practical or realistic, so I’m handing you the opportunity to take MI40-Foundation into your own home and gym.

In short, you have the chance to get your hands on a PROVEN muscle-gaining system strategically designed by a world-class body transformation expert, muscle-building authority, and one of the best bodybuilders in the world and, specifically, for anyone serious about twice the muscle in half the time.

Imagine 10, 20, 30 Lbs. of New Size for You!

Listen, I promised not to BS you. You might be able to get your dream body without me… but at what price? Do you have countless hours to spend, rather than invest, in the gym?

Ultimately… it’s your body and you’ve got the two options below… Which one do you prefer?


Hope What You’re Doing Is Right…

Let’s face it – this approach is like playing the lottery. You follow some good information on one blog but then start following some bad information (unknowingly) from another blog and end up spinning your wheels. Sound familiar?

Hey, maybe one day all the fitness blogs and experts will finally agree and reveal the golden ticket to a perfect body? And then you would stop getting those questions you hate, such as “Do you work out?” You can’t tell!

So, sure, you can keep throwing a lot of fitness info to the wall and hope that a few of the tips stick. Just be prepared to sacrifice hours of blood, sweat and tears while watching time pass you by – time you could spend celebrating in your new body and spend enjoying your new life.


The Proven MI40-Foundation Training & Nutrition System…

In essence, MI40-Foundation is a clear-cut, tried-and-tested, real- world way to train muscles & leave the gym KNOWING you have done enough to grow! Not only is that amazing but you’ll transform your body from “average” to AWESOME!

In a nutshell, I’m giving you EIGHTEEN (18) years of my life!

Let me spell it out for you: I JUST SHORT-CUT YOUR SUCCESS!

I don’t want you to ever leave the gym thinking, “Did I do enough?” Or even worse, “Damn, I feel I could’ve done more!” That all ends RIGHT NOW. I want you to get those sexy abs that she’ll love; I want you to be “The Man” in your gym; I want you to look at your body with pride and victory. You deserve all that.

With MI40-Foundation, I’ve laid it all out on a silver platter for you – the exact system I’ve used to take my body to the top pro bodybuilding ranks in the world; the same system that has taken “so-so” physiques to pro status; the same system followed by world champions & pro athletes; and the same system responsible for hundreds of regular individuals achieving twice the muscle in half the time.


My system comes with a no-questions, no-quibbles, 60-day money back guarantee. If, for any reason, you find that my system is not perfect for you, just send it back any time within 60 DAYS, and it costs you NOTHING!

GuaranteeRISK FREE


Look, if the success stories and proof didn’t already convince you, Listen up! I am completely confident that MI40-Foundation is exactly what you need to finally get the dream body you want.

In fact , I’m so confident that MI40-Foundation is the Fastest and Simplest Muscle- gaining solution in history that, if it doesn’t help you improve your abs , back, arms, delts, legs and chest when followed, it’s all yours FREE forever!


So, you’re free to download the whole thing, and try it out. Watch the videos, check out the nutrition plans, and try out NOS and “intent” just to try it on for size (no pun intended)….

If you follow the entire MI40-Foundation training & nutrition system exactly as prescribed in the course, and do not gain more muscle mass in the next 40 days than you ever had previously, you have the right to prompt and full refund, no questions asked. Could any offer be fairer than that?

And if you don’t get bigger and leaner in less time, or just don’t like the system, no problems at all!

You’ll get every last cent refunded to you no questions asked. I just want to be crystal clear that it is a completely no-risk purchase.

All the pressure and risk is on me

Click the Add to Cart Button below because it’s Grow TIme


Go ahead… give me the word and we’ll get started. You’ve got nothing to lose… and so much to gain. That’s a personal promise you can take to the bank. Buy Now!


little ben

I’m absolutely thrilled to make a difference in your life and hear about the new gains you achieve in the next short 40 days. My success is your success so let’s make this happen, okay? Yours in fitness, health and passion!

Benjamin Pakulski

P.S. There is absolutely no way that you can lose – except by not letting the MI40-Foundation Training & Nutrition System work for you. I’m handing you a 60-day, risk-free guarantee to test out my shortcuts to get big & lean in less time and our dozens of test subjects have already proven MI40 works like gangbusters. So, what are you waiting for? Join us RISK-FREE today. I’m seriously looking forward to working with you.



What exactly is MI40-Foundation and why is it so effective?

MI40-Foundation is the culmination of all of the most effective shortcuts I have ever come across and developed to build muscle and get lean in less time. It’s radically different from anything the popular bodybuilding websites and magazines teach and was “birthed” from my exhaustive education from the world’s brightest doctors, therapists, and performance coaches.

The mechanism behind the effectiveness of MI40-Foundation are NOS ™ & using conscious intent. NOS stands for Neurological Overload Sets and contributes to muscle growth and to the overcoming of plateaus. It’s THIS set that ensures you never walk out of the gym wondering, “Did I do enough?” and on the flip side it ensures you never worry, “Did I overtrain?” Intent teaches you how to “feel” your muscles when going heavier and heavier presents more risk than reward. It is the ideal tool to exhaust your muscles safely.

The number forty has been proven to be the ideal amount of time for virtually every muscle-building variable: everything from the length of time it takes to adapt to a new program, workout length, set length, rest period length, best-foods, and best-exercises. Every aspect that is missing in your training is contained here for long-lasting gains.


To whom do you recommend the MI40-Foundation program?

MI40-Foundation is the perfect program for anyone looking to improve the quality of their time in the gym and improve the appearance of their physique. In short, it’s strategically designed to get big and lean in less time.


Can I follow MI40-Foundation if I need to lose fat?

You SHOULD be following MI40-Foundation if you want to lose weight. This is the most optimal way to train, for someone looking to change their body composition; i.e., increase lean muscle mass and burn fat mass because it is brief, intense, and harnesses the power of your fat-burning hormones.

MI40-Foundation is not circuit-style weight training, which can certainly help you lose weight but will not shape and sculpt your appearance as effectively as intense and direct muscle work. In short, if you want to appear muscular and ripped, MI40-Foundation is calling your name.


What if I’m not a “young buck” — will this work if I’m considerably older?

Age is a number. I know guys in their 60s in better shape than most 25 year olds. The trick is to maximize your efficiency in the gym, and spend more time recovering from short, intense workouts. Brief, yet still intense, workouts will accumulate LESS INFLAMMATION.


Is there any age “too young” if interested in MI40-Foundation?

I would never morally recommend that anyone under the age of 15 engage in an intense workout regime. Beyond that, the age at which you are mentally able to approach learning new training techniques and concepts without an ego, is the right age. For some, this may be 16; for others, 45 may be too soon.



I’m an interested female. Will this work just as fast for me?

Some females have had the most outstanding results! Hormone regulation is probably even more important for women looking to build muscle and get lean, than it is for men. The techniques in MI40-Foundation allow you to optimize hormone levels through proper, intense training, and nutrition concepts such as my trademark Three-Phase Nutrition protocol that transforms your body like nothing else.


I’m a complete beginner and wondering if I should try this program?

Although the concepts set forth in this program are designed to be more advanced, the basic principles in this program can and should be applied to anyone that steps foot in a gym.

The exercise execution guide and online videos are crystal-clear and demonstrate how to perform every move safely and efficiently. MI40-Foundation combines over one hundred thousand dollars of graduate and post-graduate education into one system. MI40-Foundation will be your finest learning experience ever.


How many 40-day cycles can I do consecutively?

ONE! MI40-Foundation is hard. It will demand a lot of your body. Your muscles will be exhausted and your nervous system will be overloaded. That’s the point of the program.

The gains you make after the program will exceed that of any program you have ever encountered. This is one of the greatest features of MI40-Foundation. You will grow while you’re on it AND continue to grow for months afterward because you have trained your nervous system to recruit a greater number of motor units and thereby contract MORE MUSCLE! In essence, MI40-Foundation will make all your future workout programs work faster and better.


I’m a competitive bodybuilder. Will this prepare me for my next show?

It does for me! And it does for many of my top-level national bodybuilders. You may want to make some adjustments to the last two weeks or start this program eight weeks from the contest and reduce the training load for the last two weeks. After picking up the program, feel free to consult with me personally on this matter and I’ll make sure you nail it.


What kind of supplements are involved in MI40-Foundation?

I have made recommendations based on improving performance, maximizing natural testosterone, speeding recovery, and something that I am HUGE on — reducing inflammation. Some of my recommendations will be familiar; many you may not know about and are often overlooked but just as effective. The less-common nutritional supplements are the ones you NEED to know about and you’ll find out what the best are from A-Z, for each of your main fitness goals.


How did you discover NOS ™?


Being a research junky, I had always read about overloading the muscle and overloading the nervous system to stimulate new muscle and strength gains, respectively. Time under tension was proven to be the number one factor correlating with muscle growth and overload!

Something clicked in my brain! Time under MAXIMAL TENSION! This had to be better than just time under tension! And so, my GROWTH BABY was born, and shortly you will see NOS in action when you pick up MI40-Foundation today!


How did you discover Intent?

Intent was introduced to me by a very good friend of mine who is a Physical Therapist of sorts. His modality is called MAT(Muscle Activation Technique) – This guy knows the body like few people I have ever met. He is also an instructor of one of THE most incredible training certifications in the world: RTS (Resistance Training Specialist) created by genius and fitness pioneer Tom Purvis. An hour with Tom would cost you upwards of $500. His concepts are extremely scientific and complex but some of the most brilliant stuff in the world.


Would this work for someone taking steroids?

Sure. Steroids increase recovery. Faster recovery means more frequent workouts and, therefore, increased strength.


How did you recruit your test group?

My test group was completely random. I pulled most people off my Facebook fan page, others from a seminar in Canada, and others were friends of some of my fitness colleagues who wanted to build some quality muscle and wanted to see why I was coined as The Master Molder! As you saw above, MI40-Foundation works for anyone willing to put in the time, effort, and open-mindedness about new methods.


Are there any downsides to MI40-Foundation?

It’s addictive! Forty different workouts in total! The only downside to the program is that it requires hard work, focus, and commitment to get the greatest results possible. Just like anything else in life, what did you expect? If you were to apply only 1/10th of the methods in MI40-Foundation, you would still experience dramatic results. Intent alone will pack on slabs of muscle for years to come.


What are the advantages to the MI40-Foundation program?

Precision means that every detail has been meticulously calculated into the program; nothing has been left to random-chance. The workout length, set length, rest period, exercise selection, exercise order, food selection have all been calculated into the program. Everything!

STRUCTURE is in reference to the forty individual workouts in MI40-Foundation. Each week you rotate through different exercises so you’re not following the same 7-day workout 6 times (40 days). Every workout is a new and refreshing experience!

It just seems like a no-brainer to be able to go into the gym and KNOW that you’re doing the right thing to build muscle and will not leave thinking, “Did I do enough?”, or, “Did I overtrain?”. Say goodbye to those uncertainties forever.


Is MI40-Foundation downloadable or shipped to my house?

For the next 60 days, it is available by download only, and after your order is complete, you can transfer everything from my website to your computer. It’s brain-dead easy and I’ll show you how, in case you’re not great with computers!

Since the demand is high and people want results NOW, I’ve decided to release MI40-Foundation as a digital program and to make it as accessible to as many people as possible.

This gives me an extra 60 days to create a hardcopy version of MI40-Foundation that will be available to those who want a hardcopy version at a later date. Please note, the hardcopy version will be at least TWICE as much as the current sale price. Order now!

If I delayed the release of MI40-Foundation any longer I think I would start getting hate mail. LOL!


What if the program doesn’t work for me?

If you READ this program, WATCH the ONLINE VIDEOS, and can FOLLOW INSTRUCTIONS, there is NO DOUBT it will work for you and for everyone who puts in an honest effort.

I am SO sure that it works for every single person who follows it that I will offer a complete money-back guarantee: no questions asked.

I don’t think I could be any more fair, could I?

I sincerely look forward to working with you and helping you achieve your dream body. I’ll see you on the other side!