What to Eat to Gain Muscle with Ben Pakulski

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Ben Pakulski, IFBB pro bodybuilder explains how the best bodybuilders in the world eat to put on the most muscle. Pakulski explains that the most important piece to nutrition is digestion and not calorie counting or macronutrients. In this video, Pakulski lays out a plan for how you can start to use meditation and down regulation to increase size and grow muscle.
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Barbell Shrugged helps people get better. Usually in the gym, but outside as well. In 2012 they posted their first podcast and have been putting out weekly free videos and podcasts ever since.
Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini.
We're also dedicated to helping affiliate gym owners grow their businesses and better serve their members by providing owners tools and resources like the Barbell Business Podcast and Barbell Logic.
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[@BarbellShrugged]

12 Programs, Nutrition, Coaching, and More bit.ly/2OX7iC3

[@BF-vg8sx]

You're not digesting when you're stressed. Never heard this said before but realize that this is my lived experience. Damn. Calm down and destress before eating

[@roadstar499]

remove stress from your live is the best way to make gains. learning to relax and not worry is not easy,but it helps your body work best.

[@Sosa23rd]

That use to be my problem... i was trying to eat a certain amount of protein, carbs and fats... and i wasn't getting big... i started focusing on calories a little more and i gained a shit load of muscle.

[@MulletMan3108]

I mean protein carbs and fats are calories so if you're counting them then you should, by default, be counting calories

[@piyushsharma5177]

@@MulletMan3108 yea thats why i end my day with a bucket of ice cream. my belly grew like crazy yo.. shiii

[@a68rebel]

The skinny guy disagrees....listen to him LOL

[@aphysique]

lol

[@MulletMan3108]

Yeah maybe because he's a world class researcher...

[@Dominari66]

Definitely agree, watch your environmental factors

[@jakeatkinson901]

The guy that looks like he doesnt lift disagrees with Ben. 🤣 Everything Ben was saying really is spot on from my personal experience.

[@MulletMan3108]

Pretty sure that's Andy Galpin who is a world class researcher in the field. I would take anything he says over Ben anyday of the week.

[@jakeatkinson901]

@@MulletMan3108 I appreciate your input on the guy but I will pass on that buddy. Everyone thinks they're a researcher these days. You can research and study all you want but having the actual real world experience is a whole different thing. And anyone who has put that hard work in knows better. In short I don't take advice from people who cannot show the fruits of their labor within themselves.

[@MulletMan3108]

@@jakeatkinson901 I mean he's a Professor of Kinesiology where his job is dictated by research so I think the 'everyone thinks they're a researcher these days' is a bit misplaced. Research is based on evidence of thousands upon thousands of trials. Anecdotes are n=1. Stating you take anecdotes over evidence in this case is like saying you wouldn't take medical advice from a doctor on an illness unless they'd had that illness themselves.

[@jakeatkinson901]

@@MulletMan3108 oh a professor of kinesiology! So what, my brother is also..let's all bow down to a professors..lol..give me a break...your first mistake is assuming I would take anecdotal above all other evidence/ research or not prefer a combination of the two. That would be irrational because with this logic then I should take an "in shape" gym bros advice who has better genetics then actual intelligence on the subject. Ben represents a nice balance of both in my opinion. He clearly has pursued a plethora of knowledge evidence and has put in the hard work with real life experience which I find most too lazy to do. And your pretzel logic with doctors is absurd and taken out of context completely. Let me ask you, would have brain surgery from a doctor who has only studied brain surgery or someone who actual studied and practiced it hundreds of times in the real world himself? I see where you are trying to go but it's reaching pretty far and I am not buying what you are selling. It's dangerous to trust anyone blindly who can talk the talk without walking the walk.. books smarts only gets you do far in the reality of the world.. any extremely successful person out there will tell you the same thing including myself. Good luck to you out there buddy.

[@MulletMan3108]

@@jakeatkinson901 but you are taking anecdotal evidence based on how someone looks over an actual expert. 'Represents a nice balance of both in my opinion' - how can you qualify he has actual intelligence on the subject? For example, how does Ben know all of these things about training and getting big without the scientific community? How does he know protein leads to muscle growth? Did he conduct original research himself? Did he just randomly decide to use his own methods completely devoid of any form of knowledge that was laid down before him? Also your brain surgeon logic is completely off. In order to be a brain surgeon and perform the procedures you have to be formally qualified and prove it time and time again under close examination. You have to literally be part of the scientific community in order to perform them. A more appropriate comparison would be this: does an astronaut who piloted a spaceship know more about the spaceship than the engineers who designed it and got it in the air? You even said in your original statement 'everything Ben was saying really is spot on from my personal experience' - you are very strongly suggesting that personal experience (i.e. anecdotes) trump scientific literature.

[@Trenacetate43]

Great stuff. I think the meditation might be unnecessarry but it is important you pick the food that you like to eat and can digest. I notice a lot more gains when I eat less protein powders, milk, etc and more chicken and fish even though total macros are similar. Also it has to be cooked in many different ways bcs I cant stand eating plain fish or chicken breast everyday and it would just stress me out. I also cant eat cravirerous veggies like brocolli too much because it bloats the shit out of me. I get almost all my fiber from oats and eat very few veggies (not even daily) and maybe 1-2 fruits daily and this diet work wonders

[@alphastrength3402]

Ben is a beast

[@josebautista7311]

So am going to start getting late to work stress free

[@77dris]

Man, I think I absorb food I haven't even put in my mouth.

[@piyushsharma5177]

hahah, same here man

[@robertsaladino]

Andy shaking his head at a bodybuilder lol... He doesn't realize how close minded he is... Acts like a know it all...

[@dfpguitar]

Its weird because Andy is a very knowledgeable guy, you'd think he would understand such a simple concept.

[@peteriddqd]

hes just joking

[@MrJamesdryable]

He's obviously joking.

[@MulletMan3108]

@@dfpguitar he does understand his point, but Ben is largely wrong

[@azoleyehirooni11]

Good points he made, but the title of this video is misleading, aside from talking about eating grass fed meats he didn't talk about what to eat to gain muscle

[@zakariakaddoura6965]

High quality food, and he described its more about how you eat it than what to. Thats the point of the video.

[@marios.vamvakidis]

Bravoooooo , no one talks about that!!!

[@decside]

I've always thought about that. Like if you eat 2 different items with the exact same macros, how do you know the first isn't complete shit and your body ends up dumping 60% of that intake...while the other is actually absorbing 90% - the full 100% of what was taken in from the 2nd item

[@dkvikingkd233]

Hitting macros isn't a bad starting point at all, that's just silly to claim to make.. Adjusting feeding to genetics and absorption etc.is an expert approach and a very complicated endeavor! Most people by far would do extremely well and certainly much better JUST hitting their macros!

[@chrismorrell4177]

That is some awesome knowledge being dropped. And it’s free! You couldn’t pay a coach to tell you that. Ben a smart dude, mad props.

[@smurf88]

100% right.

[@ministert5836]

I'm allergic to alot of chicken. My blood type requires me to eat wild meat, eggs, and fish. Lol. Awesome video!

[@padraig88]

This! So much people think red meat automatically equals unhealthy...

[@samirblanco564]

You are soooo correct

[@ThatGuyHealth]

But macros still do matter and are there even if you neglect to look at them. You’re eating 🍽 but are you not portioning the meals, eating at a planned frequency and level of macros prior or post workout. It’s the type of quality foods those macros and the calories are composed of.

[@sabrewulfftw]

Love it

[@BarbellShrugged]

Thank you

[@bennygilligan]

Brilliant

[@healthandfitnesswithnick173]

Agree!!!!

[@alexanabolic5099]

Well, focusing on macro still worked at some extent. Was still top 10 olympia. Not that bad while doing it so wrong.

[@jameslane6016]

BPak is a beast and really knowledgable on nutrition, but talking serious shit here. Calories are king, macros are important and of course food quality is. The research done on different nervous system states show acute changes . At Olympia level 0.1% makes a difference for natural gym goers it does not make a difference

[@MulletMan3108]

absolutely. He actually sounds dumb here.

[@xenzomi1321]

Thank you B-Pak for your knowledge

[@DrinkBluFrog]

What’s with all these partial episodes? I’d like to watch the full one lol

[@BarbellShrugged]

full shows are posted as well. These are the "shorts" with the quick hitting content

[@77dris]

Every single (amateur) bodybuilder I know is type A.

[@allanmiller4972]

The 1st :34secs were PURE INdecipherable JIBBERISH! 'Pak' man, we deserve BETTER!

[@88darrenr]

Good advise Ben.

[@martinflores3066]

Advice, not 'advise'

[@la-do-ra-ch6810]

This dude is waaaaay too technical. He's not wrong but not everyone has the time for all that BS. There's many dudes I know and fitness people on YT who have gotten amazing gains just by doing the basics. It's not that complicated.

[@la-do-ra-ch6810]

@Jevin Well not BS in terms of the info. BS in terms of the amount of energy and time a person needs to put in to go about it like that. The majority of people have a life outside of all this. You put in what you can and can still get great results. I see it every day.

[@JeeYaoKuneDo]

@@la-do-ra-ch6810 I get what you're saying, but it's really more a question of creating habits and re-programming your behaviour. It comes down to one word: Prioritizing. Basics should not be confused with unwillingness to challenge oneself to gain personal growth alongside physiological benefits. Everyone has 10-20 minutes to meditate. Period. Don't need to implement every tip or "hack" out there. I know of no one who has every waking hour blocked up. When I did a '168 hours in a week' allocation recently, I was shocked at the amount of time drains - even when you're fairly productive. It's not being 'busy'. It's the illusion of being busy that makes people go "Yeah... Well... If I had the same life circumstances as that guy, I'd have time to do that as well." Reality: Ben has a wife, children, a business to run, clients, a podcast, training, reading, meditation, other personal growth stuff, food prep, home-schooling his children... It's not like he has 260 hours in a week. He has 168 available like the rest of us.

[@narcoman]

@@la-do-ra-ch6810 can u name names of simple guys?

[@la-do-ra-ch6810]

@@narcoman Check out Sean Nalewanji

[@mburna200]

Was I the only 1 heard smoking weed👀 @5:00 😂😂😂 guy said wow I wouldna thought that

[@ChasingtheHorizon]

I think people need to realize that everyone is different and you must listen to your body to get to know it. I like Ben but I disagree with a couple of things here. What works for him might be different for you.

[@mohammadahmed1335]

Did he just say bodybuilders smoke weed on camera

[@justabigbuhckdontlookatmeb8080]

@@daathgnosis2098 what the fuck does that have anything to do with anything he said

[@untipcubreton]

Take a shot of tren each time he says " sympathetic system "

[@NJT1013]

Insta-jacked

[@GetFitWithKB]

I always liked Ben. His shape is next to none. Almost classic physique even.

[@azoleyehirooni11]

That's because he's no longer a competitive bodybuilder

[@S4h4r4s]

If you poop out the food you just ate then your body doesn't need. Cut your loses and eat the right amount so it doesn't go to waste.

[@dmitriholman9151]

wow alot of buzzwords, cmon man I've taken anatomy and physiology one and two as well. lol

[@zombona890]

Just talking, Pakulski is major stressed. He is rambling so quick it’s making me, as I listen, relaxing on the couch, so fucking nervous.

[@hm1rza]

I am a fan of his for how he found a life outside of competitive BBing but got to admit, he does sometimes go on on these unnecessarily long rants that are just not true! He is NOT the only top BBer who planned out their shit to the nth degree! The truth _ THE TRUTH is that he retired as a 2nd tier BBer. And top guys Jay, Kevin, Shawn Ray all planned the shit out of their training/ diet. Weed smoking chilled out shit is just something he pulled out of his ass.

[@Tmr2010]

❤️

[@Medicine91]

Food

[@rashidal-mahmud4332]

If I saw this video before I started lifting I would've never started going to the gym and eating better. These pros forget that their audience demographic is mostly young and dumb, not pro's or even amateurs like they think, I assume.

[@creamofthecrop5868]

So smoking weed actually does help you absorb food by relaxing your nervous system therefore help build muscle

[@PeterSellers22]

Nuts, beans and seeds

[@BarbellShrugged]

No meat for you?

[@PeterSellers22]

@@BarbellShrugged Not any more, health is my number 1 priority. I should stress that I'm not a pro

[@padraig88]

@@PeterSellers22 'because meat is unhealthy' Bad meat (mass farmed, soy and corn fed, pesticide/herbicide ladden meat) CAN be bad for health. Very different from wild game meat.

[@PeterSellers22]

@@padraig88 Animal fats cause cancer

[@a68rebel]

@@PeterSellers22 LOL. Are you a tard?

[@mattc6779]

Hahahaha that dude on ben’s left is not digging the vibes

[@aphysique]

look at him, then Ben....No comparison

[@MulletMan3108]

@@aphysique would you take the advice of a geared up bodybuilder over a world class researcher just because he looks bigger?

[@aphysique]

@@MulletMan3108 😒🤨🤔

[@entitiessoul]

talk about shit... hey I know many want to know. Like the timing, softness etc.

[@youdoneknow]

train-eat-spliff-sleep

[@yashvaidya4308]

Eat 'clen' 'Tren' hard

[@2onefivebroadst635]

Yash Vaidya shut up dude

[@Ahkomaton]

Enough with the clickbait...

[@BarbellShrugged]

Isn't that what the video is about?

[@anthonycaruso6065]

Ben soumds so corny always saying his biggest peraon in the world line...he wasnt that big.

[@legend2kill]

Lmao that's cold man

[@stevenewer1]

wwwhat ??? he was upto 320lbs at 5ft 11......do u realise how big that fucking is .....ive trained in hardcore gyms for 30 years and been around ...how manyguys i seen that size ....with my own eyes in 30 years . 2. ...so stoptalking shit

[@bigwig2659]

Lol he was huge! have you seen these guys stood next to you in person. The amount of quality muscle they hold is mind boggling!

[@simparms]

The aim was always the biggest person, it’s not that he was but he came very close!

[@dhern2613]

Yeah I think he was saying his AIM was to be the biggest person in the world, and he was trying to accomplish that by eating huge amounts of food...

[@xaviercedeno871]

Useless