The Debut Olympia Diet

Ben Paulsi OFFICIAL Mr. Olympia Diet 2012 Welcome to the nal 3 weeks o contest prep. The reason I chose to share these les with you is because this is the time when most people mess up their prep. The goal o this document is not to give you an exact blueprint to ollow, but to allow you to see trends and logic or what should be done in the nal 3 weeks beore the contest. The approach taken within this document is the exact approach I used while prepping or the 2012 Mr Olympia contest. Although not my greatest showing to date, the principle set orth within this document are logical, intelligently created and extremely eective. My subperect conditioning was a result o my overzealous approach to training and clearly overtraining ar beyond what my body was capable o recovering rom in 3-4 days o a carb up phase. Normally this amount o time is sucient. The document begins at 3 weeks out. I was very close to contest condition already at this point with about 3lbs o bodyat to lose.

BEN PAKULSKI’S DEBUT DIET

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Ben Paulsi OFFICIAL Mr. Olympia Diet 2012 3 weeks out. I a in an xra 100-130g  carb n raining day, hn I d n nn raining day. Nn raining I a in ab 40-50g addiinal a  rplac h calri  having r carb n h day. Hr i h bradn  ach  h day.


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HIGH CALORIE TRAINING DAYS Week of Friday Sept 7-Thursday Sept 13, 2012 (HIGH Carb/Training days)

TIME / MEal 6m 12oz bee 8oz broccoli

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

TIME / MEal 9m 12oz white sh 6oz brussel sprouts

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

TIME / MEal 10m WORKOUT #1

PRE WORKOUT-2 Poliquin Focused Response, 2 scoops aminocore, 2 scoops muscleprime

TIME / MEal Noon

POST WORKOUT2g vit C, 300mg Allmax ALA, 30g Allmax Krush, 1 scoops ISOFLEX whey isolate, 20g EAA

TIME / MEal 1pm 12oz sh 8oz sweet potato

1500mg Betaine HCL Calcium D Glucarate, DIM. 3g glycocarn

TIME / MEal 4pm 12oz turkey breast 6oz sweet potato 6oz broccoli

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

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 12 oz sh 1/2cup quinoa

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

TIME / MEal 11pm 12oz bison steak 12oz broccoli or spinach

6g sh oil, 600mg magnesium, 50mg zinc, 2g vit C, 10g EAA, 15g bre blend, 15g glutamine, 100billion probiotics


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

TIME / MEal 6m 12oz bee 8oz broccoli 2oz macadamia nuts

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

TIME / MEal 9m 12oz white sh 6oz brussel sprouts


TIME / MEal 12 Noon 1500mg Betaine HCL 12oz sh Calcium D Glucarate, DIM. 3g glycocarn 8oz green veggies 2tablespoons coconut oil TIME / MEal 1pm

NAP 1hr

TIME / MEal 3pm 12oz turkey breast 6oz sweet potato 6oz broccoli


TIME / MEal 6pm 12 oz sh 1/2cup quinoa 6oz green veggies

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

TIME / MEal 9pm 12oz bison steak 12oz broccoli or spinach 2 tablespoon olive oil

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

TIME / MEal 11pm 15g glutamine, 15g bre blend, 1 scoop isofex, 100billion probiotics BEN PAKULSKI’S DEBUT DIET

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Ben Paulsi OFFICIAL Mr. Olympia Diet 2012 two weeks out. I c dn al vlm  d pr mal, b add in an xra mal  p h calri apprximaly cnin. Alhgh I d cn- m lighly r vrall calri a hi pin.


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HIGH CALORIE TRAINING DAYS Week of Friday Sept 14-Thursday Sept 20, 2012 (HIGH Carb/Training days)



TIME / MEal 8m 8oz white sh, 8oz brussel sprouts




TIME / MEal Noon

POST WORKOUT-2g vit C, 300mg Allmax ALA, 1 scoops ISOFLEX whey isolate, 20g EAA.

TIME / MEal 1pm 8oz sh, 6oz sweet potato


TIME / MEal 2pm

NAP(1hr)

TIME / MEal 330pm 8oz turkey breast 6oz sweet potato, 8oz broccoli


TIME / MEal 430pm WORKOUT #2


TIME / MEal 630pm

POST WORKOUT- 2g vit C, 300mg Allmax ALA, 1 scoops ISOFLEX whey isolate, 20g EAA. 2 servings cytogreens.

TIME / MEal 7pm 8 oz sh 1/2cup quinoa 4oz avocado


TIME / MEal 9pm 8oz sh, 6oz broccoli or spinach TIME / MEal 11pm 8oz bison steak 8oz broccoli or spinach BEN PAKULSKI’S DEBUT DIET


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LOW CARB NON TRAINING DAYS Friday Sept 14- Thursday Sept 20 2012. (Low Carb/NON training days)



TIME / MEal 8:30m 8oz white sh 6oz brussel sprouts

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

TIME / MEal 11m 8oz sh 8oz green veggies 2 tablespoons coconut oil


TIME / MEal 12pm

NAP 1hr

TIME / MEal 1:30pm 8oz turkey breast 6oz sweet potato 6oz broccoli


TIME / MEal 4pm 8 oz sh 1/2cup quinoa 6oz green veggies


TIME / MEal 6:30pm 8oz sh 6oz broccoli or spinach 2 tablespoon olive oil

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

TIME / MEal 9pm 8oz bee, 8oz green veggies TIME / MEal 11pm

15g glutamine, 15g bre blend, 1 scoop isofex, 100billion probiotics


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Ben Paulsi OFFICIAL Mr. Olympia Diet 2012 DePLetIoN Pha ar h Friday br h h. (7day ) th r ar l inniy ih h gal  dpling a mch glycgn a pibl wItHout braing dn h mcl. My bdy dn’ hav ngh nrin r calri a hi pin  rcvry rm inn r,  I dn’  any rcd rp and avid ding  many   h am xrci hich cld ca m- cl damag. exrci variy and a many angl a pibl i h gal  h dplin r. 5 day  dplin i cnidrd vry lng. 3 day i ypical. I ar arly and giv myl h pin  5 al day  dpl. I I accmplih a ll dpl arly, I ar carb lading a day arly(tday inad  wdnday). I gag lvl  dplin by phyical amn in h mirrr, and ry  avid ling vr 4-5lb in hi prid. Alhgh y ill l a l  ar, and gly- cgn igh hn carb ar xrmly l (hi i nrmal).


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DEPLETION PHASE Week of Friday Sept 21-Tuesday Sept 25, 2012 (DEPLETION)



TIME / MEal 8m 8oz white sh, 8oz brussel sprouts




TIME / MEal Noon

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

TIME / MEal 1pm 8oz sh 10oz broccoli


TIME / MEal 2pm

NAP(1hr)

TIME / MEal 330pm 8oz turkey breast 8oz broccoli


TIME / MEal 430pm WORKOUT #2


TIME / MEal 630pm

POST WORKOUT- 2g vit C, 300mg Allmax ALA, 1 scoops ISOFLEX whey isolate, 20g EAA. 2 servings cytogreens.

TIME / MEal 7pm 8 oz sh 4oz avocado


TIME / MEal 9pm 8oz sh, 6oz broccoli or spinach TIME / MEal 11pm 8oz bison steak 8oz broccoli or spinach BEN PAKULSKI’S DEBUT DIET


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Ben Paulsi OFFICIAL Mr. Olympia Diet 2012 Carb p r m ally ar n wdnday br h h. I ill p prin and a xacly hr hy r hil dpling, hil sLowLY irad carb bac in my bdy. thi yar, bca I g  dpld rm vrraining( ninn- inally…It Is h olympia!), I ard my carb lad n tday bca I n I ld hav  b a lil mr aggriv d  h ac ha my bdy had bcm  dpld. Mal 1  h day i alay n carb  a  ablih br in- lin niiviy and all r grar nral driv r my mrning r(hich I d ar mal 1 n wdnday and thrday). th carb p ar ab 30min in ha r r ach day. I nly vr d 3 cnciv carb mal. Ar hi pin, I d a l/n carb mal  a  n rn in inlin rianc. I ill a vry 2-2.5hr hrgh h day rgardl  h nmbr  mal I cnm. I imply rn a 1/3/1/3 rai  nn carb mal  carb mal. Yr nly a gd a h d y use. Y can a 1500g  carb a day and ill b fa a a bard (r m iv dn i) i yr bdy in’ ing h carb ll d  inlin rianc.


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tday 300g carb (1200calri rm carb) wdnday 600g carb (2400 calri rm carb) thrday 900g carb (3600 calri rm carb) Friday 900g carb (nly carb lad nil 3pm r 9pm prjdging) Friday (h day  h h) 3-9pm nly prin and a( h 6hr br ag). small prin. eaing carb any lngr han ha ill n hlp y r glycgn. thy ill largly ill b diging. By hi pin yr glycgn r hld b ll. An mpy m- ach ill all y  bn rm a mall amn  gar br ag  vlmiz bld and pmp p br.


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LOADING DAYS PROTEIN/FAT INTAkE (carbs are added over and above this) Wed Sept 26-Friday Sept 28 (SHOW DAY)



TIME / MEal 8:30m 8oz white sh 6oz brussel sprouts


TIME / MEal 11m 8oz sh 8oz green veggies 2 tablespoons coconut oil


TIME / MEal 12pm

NAP 1hr

TIME / MEal 1:30pm 8oz turkey breast 6oz broccoli


TIME / MEal 4pm 8 oz sh 6oz green veggies


TIME / MEal 6:30pm 8oz sh 6oz broccoli or spinach 2 tablespoon olive oil

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

TIME / MEal 9pm 8oz bee, 8oz green veggies TIME / MEal 11pm

15g glutamine, 15g bre blend, 1 scoop isofex, 100billion probiotics


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The Debut Olympia Diet

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