B E N PA K U LS K l AT H LET l C S P R E S E N T

BEN PAKULSKI'S '21-DAYS OUT'

Ben Pakulski
OFFICIAL Mr. Olympia Diet 2012
Welcome to the final 3 weeks of contest prep.
The reason I chose to share these files with you is be- cause
when most people mess up their prep. The goal of this docu
give you an exact blueprint to follow, but to allow you to see
for what should be done in the final 3 weeks before the con
The approach taken within this document is the exact appro
prepping for the 2012 Mr Olym- pia contest. Although not m
showing to date, the principle set forth within this documen
intelligently created and extremely effective. My sub- perfec
was a result of my overzealous ap- proach to training and cl
far beyond what my body was capable of recovering from in
carb up phase. Normally this amount of time is sufficient.
The document begins at 3 weeks out. I was very close to con
already at this point with about 3lbs of bodyfat to lose.
 Ben Pakulski
OFFICIAL Mr. Olympia Diet 2012
3 weeks out.
I take in an extra 100-130g of carbs on training days, then I do on
non training days.
Non training I take in about 40-50g additional fats to replace the
calories of having fewer carbs on those days.
Here is the breakdown of each of those days.

HIGH CALORIE TRAINING DAYS

Week of Friday Sept 7-Thursday Sept 13, 2012 (HIGH Carb/Training day

TIME / MEal
 6am 2g vitamin C, 500mg ALLMAX ALA, 25g Aminocore BCAA, 8g high EPA fis
12oz beef 8oz 15g psyllium husk fiber blend
broccoli
TIME / MEal
9am
12oz white fish 6oz
brussel sprouts
TIME / MEal
10am WORKOUT #1 PRE WORKOUT-2 Poliquin Focused Response, 2 scoops aminocore, 2
scoops muscleprime

TIME / MEal
Noon POST WORKOUT-
2g vit C, 300mg Allmax ALA, 30g Allmax Krush, 1 scoops ISOFLEX
whey isolate, 20g EAA

TIME / MEal
1pm 1500mg Betaine HCL
12oz fish Calcium D Glucarate, DIM. 3g glycocarn
8oz sweet potato

TIME / MEal
4pm
12oz turkey breast 6oz
sweet potato 6oz
broccoli
TIME / MEal
530pm WORKOUT #2 PRE WORKOUT-2 Poliquin Focused Response, 3 scoops aminocore, 1
scoops muscleprime

TIME / MEal
730pm POST WORKOUT- 2g vit C, 300mg Allmax ALA, 30g Allmax Krush, 1
scoops ISOFLEX whey isolate, 20g EAA. 2 servings cytogreens

TIME / MEal
8pm 600mg magnesium, 50mg zinc, 1000mg Betaine HCL, 3g CLA
12 oz fish 1/2cup
quinoa
TIME / MEal
11pm 6g fish oil, 600mg magnesium, 50mg zinc, 2g vit C, 10g EAA, 15g fibre ble
12oz bison steak 12oz probiotics
broccoli
or spinach
B E N PA K U LS K l AT H LET l C S P R E S E N T S

BEN PAKULSKI'S '21-DAYS OUT'

 Pakulski
CIAL Mr. Olympia Diet 2012
me to the final 3 weeks of contest prep.
son I chose to share these files with you is be- cause this is the time
most people mess up their prep. The goal of this document is not to
u an exact blueprint to follow, but to allow you to see trends and logic
t should be done in the final 3 weeks before the contest.
proach taken within this document is the exact approach I used while
g for the 2012 Mr Olym- pia contest. Although not my greatest
g to date, the principle set forth within this document are logical,
ently created and extremely effective. My sub- perfect conditioning
esult of my overzealous ap- proach to training and clearly overtraining
ond what my body was capable of recovering from in 3-4 days of a
phase. Normally this amount of time is sufficient.
cument begins at 3 weeks out. I was very close to contest condition
at this point with about 3lbs of bodyfat to lose.
Pakulski
CIAL Mr. Olympia Diet 2012

a 100-130g of carbs on training days, then I do on

ys.
ake in about 40-50g additional fats to replace the
ng fewer carbs on those days.
kdown of each of those days.

HIGH CALORIE TRAINING DAYS

Week of Friday Sept 7-Thursday Sept 13, 2012 (HIGH Carb/Training days)
 2g vitamin C, 500mg ALLMAX ALA, 25g Aminocore BCAA, 8g high EPA fish oil, 2 servings greens,
15g psyllium husk fiber blend

Calcium D glucarate, DIM, 3g CLA, 3g ALLMAX liquid carnitine

RKOUT #1 PRE WORKOUT-2 Poliquin Focused Response, 2 scoops aminocore, 2

prime

POST WORKOUT-
g Allmax ALA, 30g Allmax Krush, 1 scoops ISOFLEX
0g EAA

1500mg Betaine HCL

Calcium D Glucarate, DIM. 3g glycocarn

Calcium D glucarate, DIM, 3g CLA, 3g ALLMAX liquid carnitine, 6g fish oil

ORKOUT #2 PRE WORKOUT-2 Poliquin Focused Response, 3 scoops aminocore, 1

prime

POST WORKOUT- 2g vit C, 300mg Allmax ALA, 30g Allmax Krush, 1

X whey isolate, 20g EAA. 2 servings cytogreens

600mg magnesium, 50mg zinc, 1000mg Betaine HCL, 3g CLA

6g fish oil, 600mg magnesium, 50mg zinc, 2g vit C, 10g EAA, 15g fibre blend, 15g glutamine, 100billion
probiotics
NTS

T'
ause this is the time
document is not to
o see trends and logic
contest.
pproach I used while
ot my greatest
ment are logical,
erfect conditioning
d clearly overtraining
m in 3-4 days of a
t.
o contest condition
YS
g days)
 EPA fish oil, 2 servings greens,

ore, 2

fish oil

ore, 1

,1

bre blend, 15g glutamine, 100billion

 LOW CARB NON TRAINING DAYS
Friday Sept 7- Thursday Sept 13 2012. (Low Carb/NON training days)
TIME / MEal

6am 2g vitamin C, 500mg ALLMAX ALA, 25g Aminocore BCAA, 8g high EPA fis
12oz beef 8oz broccoli 15g psyllium husk fiber blend
2oz macadamia nuts

TIME / MEal
9am Calcium D glucarate, DIM, 3g CLA, 3g ALLMAX liquid carnitine
12oz white fish 6oz
brussel sprouts
TIME / MEal
12 Noon
12oz fish
8oz green veggies
2tablespoons coconut
oil
TIME / MEal
1pm NAP 1hr
TIME / MEal
3pm Calcium D glucarate, DIM, 3g CLA, 3g ALLMAX liquid carnitine, 6g fish oi
12oz turkey breast 6oz
sweet potato 6oz
broccoli
TIME / MEal
6pm 2g vit C, 300mg Allmax ALA, 20g EAA. 2 servings cytogreens. 600mg ma
12 oz fish 1/2cup quinoa
6oz green veggies

TIME / MEal
9pm 600mg magnesium, 50mg zinc, 1000mg Betaine HCL, 3g CLA, 6g fish oil,
12oz bison steak 12oz
broccoli or spi- nach
2 tablespoon olive oil

TIME / MEal
11pm
15g glutamine, 15g fibre blend, 1 scoop isoflex, 100billion probiotics
 Ben Pakulski
OFFICIAL Mr. Olympia Diet 2012
two weeks out.
I cut down total volume of food per meal, but add in an extra meal
keep the calories approximately consistent. Although I do con- sum
slightly fewer overall calories at this point.
LOW CARB NON TRAINING DAYS
Friday Sept 7- Thursday Sept 13 2012. (Low Carb/NON training days)

2g vitamin C, 500mg ALLMAX ALA, 25g Aminocore BCAA, 8g high EPA fish oil, 2servings greens,
15g psyllium husk fiber blend

Calcium D glucarate, DIM, 3g CLA, 3g ALLMAX liquid carnitine

1500mg Betaine HCL

Calcium D Glucarate, DIM. 3g glycocarn

NAP 1hr

Calcium D glucarate, DIM, 3g CLA, 3g ALLMAX liquid carnitine, 6g fish oil

2g vit C, 300mg Allmax ALA, 20g EAA. 2 servings cytogreens. 600mg magnesium, 50mg zinc

600mg magnesium, 50mg zinc, 1000mg Betaine HCL, 3g CLA, 6g fish oil, 2g vit C. 50mg zinc

5g fibre blend, 1 scoop isoflex, 100billion probiotics

Pakulski
CIAL Mr. Olympia Diet 2012

volume of food per meal, but add in an extra meal to

approximately consistent. Although I do con- sume
erall calories at this point.
 HIGH CALORIE TRAINING DAYS
Week of Saturday AUGUST 17, 2019 (HIGH Carb/Training days)
TIME / MEal

Meal 1
6am 2g vitamin C, Vitamin B12,B9 , 8g high EPA fish oil,
4oz Chicken breast 10oz
broccoli, Cinanmon
1tbs,Honey , luke warm water

Meal 2
8am Calcium D glucarate, DIM, 3g CLA, 3g ALLMAX liquid
8oz white fish, 8oz Stuff sprouts Mug carnitine

9:30 am WORKOUT #1 PRE WORKOUT- 4 scoops Oats,2Scoops Iso Sensation,Glutamine,Creatine

BCAA Caplates,L Arginne
TIME / MEal
POST WORKOUT-2g vit C, 300mg 5mg Creatine, 2 scoops
Whey.
TIME / MEal

Meal 3
Noon 12pm 1500mg Betaine HCL
8oz fish, 6oz sweet potato Calcium D Glucarate, ZMA

Meal 4
3:30pm Calcium D glucarate,REVITAL, 3g CLA, ALLMAX L carnitine, 6g fish oil
6oz Egg Whites
2oz sweet potato, 8oz Beansfali

Meal 5

TIME / MEal
8oz fish, 6oz broccoli or spinach /
TIME / MEal

8oz Goat steak

8oz broccoli or spinach
Meal 6
9pm
11:00 PM 2 Scoop ISO Anabolic, 6g fish oil, 600mg magnesium, 50mg zinc, 2g vit C & E , 2Cap
SIOTONE, 15g fibre blend, 15g glutamine, 100billion probiot- ics

Most Important 12 ltr Water ,

TIME / MEal
6am 2g vitamin C, 500mg ALLMAX ALA, 25g Aminocore BCAA
8oz beef 8oz broccoli 2servings greens,
1oz macadamia nuts 15g psyllium husk fiber blend

TIME / MEal
8:30am Calcium D glucarate, DIM, 3g CLA, 3g ALLMAX liquid car
8oz white fish
6oz brussel sprouts

TIME / MEal
11am
8oz fish
8oz green veggies
2 tablespoons coconut oil

TIME / MEal
12pm NAP 1hr
TIME / MEal
1:30pm Calcium D glucarate, DIM, 3g CLA, 3g ALLMAX liquid car-
8oz turkey breast 6oz sweet
potato 6oz broccoli

TIME / MEal
4pm 2g vit C, 300mg Allmax ALA, 20g EAA. 2 servings cytogre
8 oz fish 1/2cup quinoa 50mg zinc
6oz green veggies

TIME / MEal
6:30pm 600mg magnesium, 50mg zinc, 1000mg Betaine HCL, 3g
8oz fish 50mg zinc
6oz broccoli or spinach
2 tablespoon olive oil

TIME / MEal
9pm
8oz beef, 8oz green veggies
TIME / MEal
11pm
15g glutamine, 15g fibre blend, 1 scoop isoflex, 100billion probiotics
 Ben Pakulski
OFFICIAL Mr. Olympia Diet 2012
DePLetIoN Phase starts the Friday before the show. (7days out)
the workouts are low intensity with the goal of depleting as much
glycogen as possible wItHout breaking down the muscle. My body
doesn’t have enough nutrients or calories at this point to recovery
from intense workouts, so I don’t use any forced reps and avoid
doing too many sets of the same exercise which could cause mus- c
damage. exercise variety and as many angles as possible is the goa
of the depletion workouts.
5 days of depletion is considered very long. 3 days is typical. I start
early and give myself the option of 5 total days to deplete. If I
accomplish a full deplete early, I start carb loading a day
early(tuesday instead of wednesday). I gauge level of depletion by
physical assessment in the mirror, and try to avoid losing over
4-5lbs in this period. Although you will lose a lot of water, and gly-
cogen weight when carbs are extremely low (this is normal).
 2g vitamin C, 500mg ALLMAX ALA, 25g Aminocore BCAA, 8g high EPA fish oil,
2servings greens,
15g psyllium husk fiber blend

Calcium D glucarate, DIM, 3g CLA, 3g ALLMAX liquid car- nitine,

1500mg Betaine HCL

Calcium D Glucarate, DIM. 3g glycocarn

NAP 1hr

Calcium D glucarate, DIM, 3g CLA, 3g ALLMAX liquid car- nitine, 6g fish oil

2g vit C, 300mg Allmax ALA, 20g EAA. 2 servings cytogre- ens. 600mg magnesium,
50mg zinc

600mg magnesium, 50mg zinc, 1000mg Betaine HCL, 3g CLA, 6g fish oil, 2g vit C.
50mg zinc

end, 1 scoop isoflex, 100billion probiotics

ulski
Mr. Olympia Diet 2012
s the Friday before the show. (7days out)
ntensity with the goal of depleting as much
ItHout breaking down the muscle. My body
utrients or calories at this point to recovery
, so I don’t use any forced reps and avoid
the same exercise which could cause mus- cle
ty and as many angles as possible is the goal
uts.
onsidered very long. 3 days is typical. I start
he option of 5 total days to deplete. If I
te early, I start carb loading a day
of wednesday). I gauge level of depletion by
the mirror, and try to avoid losing over
though you will lose a lot of water, and gly-
rbs are extremely low (this is normal).
 DEPLETION PHASE
Week of Friday Sept 21-Tuesday Sept 25, 2012 (DEPLETION)

TIME / MEal
6am 2g vitamin C, 500mg ALLMAX ALA, 25g Aminocore BCA
8oz beef 10oz broccoli 2servings greens,
15g psyllium husk fiber blend
TIME / MEal
8am
8oz white fish, 8oz brussel sprouts

TIME / MEal
10am WORKOUT #1 PRE WORKOUT-2 Poliquin Focused Response, 2 sco
aminocore, 1 scoops muscleprime

TIME / MEal
Noon POST WORKOUT-2g vit C, 300mg Allmax ALA, 20g E
TIME / MEal
1pm 1500mg Betaine HCL
8oz fish Calcium D Glucarate, DIM. 3g glycocarn
10oz broccoli

TIME / MEal
2pm NAP(1hr)
TIME / MEal
330pm Calcium D glucarate, DIM, 3g CLA, 3g ALLMAX liquid c
8oz turkey breast 8oz broccoli

TIME / MEal
430pm WORKOUT #2 PRE WORKOUT-2 Poliquin Focused Response, 3 sco
aminocore, 1 scoops muscleprime
TIME / MEal
630pm POST WORKOUT- 2g vit C, 300mg Allmax ALA, 1 sco
ISOFLEX whey isolate, 20g EAA. 2 servings cytogreens.

TIME / MEal
7pm 600mg magnesium, 50mg zinc, 1000mg Betaine HCL, 3
8 oz fish
4oz avocado

TIME / MEal
9pm
8oz fish, 6oz broccoli or spinach
TIME / MEal
11pm 6g fish oil, 600mg magnesium, 50mg zinc, 2g vit C, 10g
8oz bison steak glutamine, 100billion probiot-
8oz broccoli or spinach ics

Ben Pakulski
OFFICIAL Mr. Olympia Diet 2012
Carb up for me usually starts on wednesday before the sho
protein and fats exactly where they were while depleting,
titrated carbs back into my body.
this year, because I got so depleted from overtraining( unin
Is the olympia!), I started my carb load on tuesday because
have to be a little more aggressive due to the fact that my
become so depleted.
Meal 1 of the day is always no carb so as to establish bette
sensitivity and allow for greater neural drive for my mornin
workout(which I do after meal 1 on wednesday and thursd
starts about 30minutes into that first workout each day.
I only ever do 3 consecutive carb meals. After this point, I d
meal so as to not run into insulin resistance. I will eat every
throughout the day regardless of the number of meals I co
run a 1/3/1/3 ratio of non carb meals to carb meals.
Youre only as good as the food you use. You can eat 1500g
and still be flat as a board (trust me ive done it) if your bod
carbs well due to insulin resistance.
tuesday 300g carbs (1200calories from carbs) wednesday 600g carb
(2400 calories from carbs) thurday 900g carbs (3600 calories from
carbs)
Friday 900g carbs (only carb load until 3pm for 9pm prejudging)
Friday (the day of the show) 3-9pm only protein and fats( the 6hrs
before stage). small portions. eating carbs any longer than that wil
not help you store glycogen. they will largely still be digesting. By
this point your glycogen stores should be full. An empty stom- ach
will allow you to benefit from a small amount of sugar before stage
to volumize blood and pump up better.
DEPLETION PHASE
Friday Sept 21-Tuesday Sept 25, 2012 (DEPLETION)

2g vitamin C, 500mg ALLMAX ALA, 25g Aminocore BCAA, 8g high EPA fish oil,
2servings greens,
15g psyllium husk fiber blend

Calcium D glucarate, DIM, 3g CLA, 3g ALLMAX liquid

carnitine

PRE WORKOUT-2 Poliquin Focused Response, 2 scoops

e

POST WORKOUT-2g vit C, 300mg Allmax ALA, 20g EAA.

1500mg Betaine HCL

Calcium D Glucarate, DIM. 3g glycocarn

NAP(1hr)

Calcium D glucarate, DIM, 3g CLA, 3g ALLMAX liquid carnitine, 6g fish oil

PRE WORKOUT-2 Poliquin Focused Response, 3 scoops

e

POST WORKOUT- 2g vit C, 300mg Allmax ALA, 1 scoops

servings cytogreens.

600mg magnesium, 50mg zinc, 1000mg Betaine HCL, 3g CLA

 6g fish oil, 600mg magnesium, 50mg zinc, 2g vit C, 10g EAA, 15g fibre blend, 15g
glutamine, 100billion probiot-
ics

ki
Mr. Olympia Diet 2012
ually starts on wednesday before the show. I will keep
xactly where they were while depleting, while sLowLY
k into my body.
I got so depleted from overtraining( uninten- tionally…It
started my carb load on tuesday because I knew I would
more aggressive due to the fact that my body had
ed.
is always no carb so as to establish better insu- lin
ow for greater neural drive for my morning
o after meal 1 on wednesday and thursday). the carb up
nutes into that first workout each day.
nsecutive carb meals. After this point, I do a low/no carb
run into insulin resistance. I will eat every 2-2.5hrs
ay regardless of the number of meals I consume. I simply
o of non carb meals to carb meals.
d as the food you use. You can eat 1500g of carbs a day
a board (trust me ive done it) if your body isn’t using the
nsulin resistance.
 alories from carbs) wednesday 600g carbs
thurday 900g carbs (3600 calories from

rb load until 3pm for 9pm prejudging)

w) 3-9pm only protein and fats( the 6hrs
ns. eating carbs any longer than that will
n. they will largely still be digesting. By
ores should be full. An empty stom- ach
om a small amount of sugar before stage
mp up better.
 LOADING DAYS PROTEIN/FAT INTA
(carbs are added over and above this)
Wed Sept 26-Friday Sept 28 (SHOW DAY)
TIME / MEal

6am 2g vitamin C, 500mg ALLMAX ALA, 25g Aminocore BCAA

8oz beef 8oz broccoli 2servings greens,
1oz macadamia nuts 15g psyllium husk fiber blend

TIME / MEal
8:30am Calcium D glucarate, DIM, 3g CLA, 3g ALLMAX liquid car
8oz white fish
6oz brussel sprouts

TIME / MEal
11am
8oz fish
8oz green veggies
2 tablespoons coconut oil

TIME / MEal
12pm NAP 1hr
TIME / MEal
1:30pm Calcium D glucarate, DIM, 3g CLA, 3g ALLMAX liquid car-
8oz turkey breast 6oz broccoli

TIME / MEal
4pm 2g vit C, 300mg Allmax ALA, 20g EAA. 2 servings cytogre
8 oz fish 50mg zinc
6oz green veggies

TIME / MEal
6:30pm 600mg magnesium, 50mg zinc, 1000mg Betaine HCL, 3g C
8oz fish zinc.
6oz broccoli or spinach
2 tablespoon olive oil
 TIME / MEal
9pm
8oz beef, 8oz green veggies
TIME / MEal
11pm
15g glutamine, 15g fibre blend, 1 scoop isoflex, 100billion probiotics
NG DAYS PROTEIN/FAT INTAkE
(carbs are added over and above this)
Wed Sept 26-Friday Sept 28 (SHOW DAY)

2g vitamin C, 500mg ALLMAX ALA, 25g Aminocore BCAA, 8g high EPA fish oil,
2servings greens,
15g psyllium husk fiber blend

Calcium D glucarate, DIM, 3g CLA, 3g ALLMAX liquid car- nitine

1500mg Betaine HCL

Calcium D Glucarate, DIM. 3g glycocarn

NAP 1hr

Calcium D glucarate, DIM, 3g CLA, 3g ALLMAX liquid car- nitine, 6g fish oil

2g vit C, 300mg Allmax ALA, 20g EAA. 2 servings cytogre- ens. 600mg magnesium,
50mg zinc

600mg magnesium, 50mg zinc, 1000mg Betaine HCL, 3g CLA, 6g fish oil, 2g vit C. 50mg
zinc.
s

end, 1 scoop isoflex, 100billion probiotics