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The Biology of Fat Loss Mechanics – Part 1

By Roland Pankewich Fat loss is the ever-elusive conquest of anyone and everyone who is into health and fitness. Observationally ...

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Shopping Guidelines: Meat & Dairy

Grocery shopping can be a daunting task. Organic, cage-free, grass-fed, non-GMO, certified, fortified, petrified…there are so many choices and so ...

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The Essentials of Bodypart Specialization: Delt Training

There is no need to go into detail about how important shoulder development (specifically deltoids) is to a complete physique. ...

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Interview Q&A Series with Ben: Optimizing Focus & Energy Without Stimulants

Question: “What are neurotransmitters and why are they important?  How can I optimize them to improve my training?” Your neurotransmitters ...

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Resistant Starch, part 2 of 3 – Where can I find it?

What foods have resistant starch? There are 4 types of RS (resistant starch). Unlike most other ingredients, resistant starches are ...

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Gut Health: Make or Break Your Body Composition… & Your Health!

Did you know that your body is approximately 90% bacteria and only 10% human? From birth to death, our gut ...

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  • All
  • Back / Lats
  • Biceps
  • Chest
  • Coaches Corner
  • Delts
  • Exercise Execution
  • Hormones & Physiology
  • Legs
  • Nutrition
  • Premium Articles
  • Supplements
  • Training
  • Triceps

What fats are best for gaining muscle and losing fat?

When it comes to body composition omega-3s are the top fat to consume. Unfortunately for most we get far too ...

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Tyrosine

Tyrosine is perhaps the most energizing amino acid because it helps to increase the neurotransmitter dopamine which gives us drive ...

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Optimize Your Gains By Increasing Insulin Sensitivity

For all of us trying to reach the full potential of our health, it is important to be sure that ...

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Cardio: Why it’s Not What You Think it is

In this eye-opening article, Ben gives a breakdown of what cardio ‘actually’ is, and how the application of this newfound ...

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Fast Twitch vs. Slow Twitch: Fated For Gains?

Building the Perfect Beast - How Our Fast and Slow Twitch Muscle Fibers Determine Athletic Success...

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exhausted athlete

Overtraining? Signs You May Need to Take a Rest Day

When is rest for the wicked but a necessity for gains? We let the science do the talking...

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Interview Q&A Series with Ben: Personal

Ben PakulskiHeight: 5’10”
Off-season bodyweight: 310lbs
Contest bodyweight: 275lbs
Started training in: 1998
First contest: 2005

Best results: 2nd place Arnold Classic 2013, 4th place Arnold Classic 2012, 2nd Place Flex pro 2012.

1.Why did you start training?
I started training to get faster for sports. I play baseball, hockey, football.

2. What did you look like before touching the weights?
I was 160lbs at 5’10” and was a long distance runner and vegetarian. Skinny, and fat.

3. What was your first gym experience?
The YMCA in Toronto. I think I just look around and pretended I had some clue how to use the equipent

4. What kind of sports did you do before?
Baseball, hockey, football, volleyball.

5. Who is your role model in bodybuilding?
Currently, Jay Cutler is the ideal role model. When I started it was first Lee Priest, then Dorian Yates.

6. How many times do you train weekly off-season?
Anywhere from 4-8 workouts a week in the offseason

7. How many times do you train weekly during contest season?
Anywhere from 6-12 times in the offseason.

8. What are your favourite cardio exercises and how much time do you spend doing them weekly?
Favorite and cardio dont go in the same sentence unless its to say my favorite dessert is cookies, so my fat ass needs to do cardio when i eat too many.

9. How can you make your cardio sessions less boring?
I try to meditate. Use the time to focus, think, and shut off the world. I usually only do HIIT cardio now so my cardio time has dropped a lot from what it used to be.

10. What is your favourite bodypart and with which exercises do you train it?
Ive learned to love them all. Once you learn how to train, it becomes exciting becomes growth is controllable.

11. What is your favourite exercise and why?
Deadlifts. Heavy, hard, uncomfortable.

12. What is your favourite bodybuilder breakfast?
Beef, broccoli, coconut oil

13. What is your favourite bodybuilder meal?
Same as breakfast.

14. What is your favourite cheat food?
Oatmeal cookies

15. What can you do if your daily schedule changes unexpectedly and you have no time to eat quality food?
Depends how hard im training at that time. If im training hard, I will eat anything. If its a downtime from training i’ll likely just wait for when I can eat something decent.

16. How much is your daily protein intake?
Anywhere from 300-500grams. Again, depending how hard im training

17. What is your favourite supplement?
Scitec Hydrolyzed Beef. Chocolate Almond goodness.

18. Which protein is the tastiest?
Chocolate Almond heaven

19. Which supplement stack do you feel the most effective?
Creatine, BCAA, EAA.

20. Which supplements can you recommend for the beginners?
Same as above plus greens.

21. Do you have any training philosophy?
Mi40.

22. Do you have any special training method?
Mi40

23. Do you have any special nutritional tip?
I eat less carbs early in the day, and most in the evening and post workout.

24. Do you carb-load before contests?
Yes. Ive done as much as 1500g of carbs per day for 3 days.

25. Did you have any serious injuries during your career? If yes, how could you cope with it?
Na, always minor bumps and bruises but nothing terrible.

26. What do you do for preventing injuries?
Train properly.

27. Which was the most beautiful day of your life?
The birth of my two children. Benjamin and Presley.

28. Which phrase do you like most?
Success lies outside the boundaries we set in our minds.

29. Which phrase do you hate most?
I cant.

30. What kind of girls do you like?
Ones with brains.

31. What would you do if you were not a bodybuilder?
Entrepreneur.

32. What else would you like to tell us about yourself?
When i retire i’ll probably move somewhere remote and live with as few possessions as possible. But I might keep a private plane to get me around.

33. How many contests have you entered and at what places have you finished?
I think its 15 total now. I’ve been anyhwere from 11th to 2nd in pro shows.

34. How does you diet look like? With supplements.
I eat protein and fats for breakfast and before workouts.
The rest of the meals are dependent on my training load.
My supplements are heavy in and around the workout. Everything focused on maximizing the pump, and minimizing muscle breakdown.

Creatine, BCAA, EAA, carnitine, whey, Vitargo, glutamine, electrolytes. All I use is Scitec.