Ben Pakulski: Unveiling the Inspiring Journey of a Bodybuilder
Read Time:8 Minute, 48 Second

Ben Pakulski: Unveiling the Inspiring Journey of a Bodybuilder

0 0

Ben Pakulski – A Look at His Life and Achievements

Ben Pakulski is a renowned bodybuilder. The IFBB pro bodybuilder Ben Pakulski from Canada has earned the nickname of the “Pak-Man”. He triumphed at the 2008 Mr. Canada contest and has taken part in prestigious events such as the Arnold Classic and Mr. Olympia. A comprehensive overview of his profile, statistics, background information, and exercise and nutrition habits is presented below.
Ben Pakulski, a professional bodybuilder affiliated with the International Federation of Bodybuilding, is the full name of the person in question.

Weight Range | Stature | Date of Birth
From 295 to 310 lbs. | Five Feet and Ten Inches | March 18, 1981

Division | Period | Origin
Open | 2000s and 2010s | Canadian

A Glimpse Into the Life of Ben Pakulski

Ben Pakulski had a knack for athletics from an early age. He and his friends spent much of their time outdoors playing sports on the outskirts of Toronto. His enthusiasm for fitness began when, at the age of 12, he encountered some facts about vegetarianism. He experimented with various vegetarian dishes for a few years, savoring the opportunity to try different vegetables.

When Ben Pakulski hit his mid-teens, he noticed that his body was beginning to change with the introduction of testosterone. He already excelled athletically in school, so he sought out a way to outshine his peers. Weight training provided him with a sense of security, and he became quite strong, though he wasn’t blessed with the genetic components conducive to bodybuilding. To compensate, he made it his mission to read up on everything to do with nutrition and bodybuilding poses, with the goal of crafting the perfect physique and eventually going up against the world’s best.

Mack trained at a well-known and long-established gym in Toronto called Mack’s. During the 1990s and 2000s, it had a significant presence in the industry. His father set him up with IFBB pro Tom Hall who taught him the proper biomechanical method of lifting. Thanks to this, Mack was able to land his first sponsorship contract at the mere age of 18. Additionally, he was contracted to feature in adverts for a popular supplement company, understanding the potential for publicity it could bring to his career.
At the age of 17, his father took him to the ‘Night of Champions’ between Ronnie Coleman and Jay Cutler, which inspired him to pursue bodybuilding. Witnessing the professional event convinced him that the professional bodybuilding scene was for him, as well as seeing others exercise in the gym.

For two years Ben Pakulski trained rigorously and when his father eventually accompanied him to the gym, his squatting skills were highly impressive. His dad was astonished and in recognition of Ben’s hard work and dedication, he presented him with a surprise – signing him up with Scott Abel, a renowned bodybuilder from Toronto.

In 2008, Ben, with Scott as his mentor, geared up for the Canadian Championships. His hard work paid off, as he emerged victorious, taking home the first-place trophy and earning his pro card, cementing his place in the competition. Once Ben had achieved victory, he realized that in order to reach the pinnacle of his chosen profession, he would have to relocate. Consequently, he moved to California, the renowned area for bodybuilding and a place where he felt his efforts would be appreciated.

After achieving his degree in the mechanics of body movement at the University of Western Ontario, Ben became passionate about academics. He started teaching seminars and coaching bodybuilding and then, in 2012, penned a book about bodybuilding and nutrition.

Ben Pakulski’s Preparation for A Competition

Ben tends to avoid picking up anything too weighty. According to him, when a person moves, it spreads out the required load, so the amount of weight you raise is irrelevant. “Heftiness isn’t what builds muscle. It’s not the intensity either. Nor is it the volume. All of those are just instruments. It’s how you use them that counts.”

Approaching a competition, Ben forgoes cardio until he is six weeks away. This is mainly due to the fact that after strength training, he would be too drained to exercise further. He pumps up the intensity of his weightlifting sessions to rev up his metabolism and incinerate fat. He remarked that his body reacted positively to the prep, and he still felt in good spirits. Compared to other preps, he usually felt like a zombie in the 3-4 weeks leading up to the event. He added that due to his large frame, he has to come in big.

To kick off his shoulder workouts, Ben always opts for two lateral raise exercises. His purpose in doing so is because he thinks that the medial head of the delt gives the shoulder its width and roundness. Therefore, he loves to begin his routine with an exercise that targets those areas. The dumbbell lateral raise is usually his initial selection. He then supplements it with sets from the cables to gain the range of motion at the bottom of the repetition that the dumbbells do not provide. The overhead press exercise is done on the Smith machine by Ben.

  • 5 sets of Seated Dumbbell Laterals with 10-12 repetitions
  • Cable Lateral Raises with 5 sets of 10-12 reps
  • Seated Dumbbell Press in a set of 5 for 10-12 reps
  • 5 sets of Bent Dumbbell Laterals, 10-12 reps
  • For Bent Cable Lateral Raises, 5 sets of 10-15 reps

Nutrition of Ben Pakulski

Nutrition plays a vital role in maintaining a person’s health. It is important to provide the body with the right amount of nutrients, vitamins, and minerals required for its proper functioning. Eating a balanced diet that is composed of a variety of foods from each food group helps to ensure that the body is receiving all the nutrients it needs.

Ben Pakulski is devoted to eating healthily, with a focus on lean animal proteins along with organic produce. Among his favored lean proteins are chicken, beef, turkey, and tilapia.

At 5:30 am in the morning.

  • Lean beef at 12 ounces
  • Broccoli weighing 6 ounces
  • 2 tablespoons of coconut oil

At 8:30 am in the morning.

  • A 12-ounce portion of tilapia
  • 6 ounces of broccoli
  • 2 cups of a salad made of fennel, spinach, or kale

9:30 a.m.: Having a Beverage Prior to Working Out

  • A couple of scoops of whey protein
  • 2 servings of BCAA

At 10 o’clock in the morning, the training begins.
After Exercise Refreshment at 11:30 in the Morning

  • Include 3 servings of BCAA
  • Take 5g of creatine
  • 10g of EAA is recommended
  • Supplement with 2g of Vitamin C
  • Include 2g of CLA
  • Consume 50g of carbs (try dextrose powder)


  • A single serving of Chocolate Peanut Butter

At half past noon, it was 12:30 p.m.

  • A 12-ounce portion of tilapia
  • Approximately 75 grams of carbs from either rice flakes or quinoa flakes

It is 3 o’clock in the afternoon.

  • Approximately 3/4 of a pound of chicken
  • 75 grams of carbohydrates, such as rice or quinoa flakes

Half past five in the evening.

  • A 12-ounce portion of beef
  • Half a dozen ounces of broccoli
  • 4 ounces of avocado

At eight o’clock in the evening.

  • Ten ounces of tilapia
  • Seventy-five grams of carbohydrates from a sweet potato

Forty Minutes of Cardio at 9 in the Evening
Half past ten in the evening

  • Six ounces of beef
  • Sixteen egg whites
  • A bag of spinach
  • Two ounces of macadamia nuts

Supplementation of Ben Pakulski

Supplementation can be a great way to improve one’s nutritional intake. It can be used to add additional vitamins, minerals, and other essential nutrients to the diet, helping to ensure that the body is receiving the nutrients it needs. This can be especially beneficial for those who may not be able to get all the required nutrients through their food, or who are looking to increase their intake of certain vitamins and minerals.

When following the training regimen of Ben Pakulski, it is essential to have a suitable supplementation plan. This will ensure that you gain lean muscle and bulk up. Protein powder, pre-workout supplements, and BCAAs can help you keep your muscle tone, reduce fatigue, and facilitate recovery. To get the desired look, you may need to look into a fat burner to help you shed any unnecessary fat.

Competitive Years of Ben Pakulski

  • At the 2008 Canadian Championships, the individual earned a pro card by placing 1st
  • At the 2009 Pro Bodybuilding Weekly Tampa, they placed 3rd
  • At the 2010 NY Pro, they placed 7th
  • At the 2011 FLEX Pro, they came in 5th
  • At the Arnold Classic in 2011, they placed 10th
  • At the 2011 Australia Pro, they placed 4th
  • At the 2012 Flex Pro, they achieved a 2nd place finish
  • At the 2012 Arnold Classic, they placed 4th
  • At the 2012 Mr. Olympia, they were 11th
  • At the 2013 Arnold Classic, they placed 2nd
  • At the 2014 Arnold Classic, they placed 7th
  • At the 2015 Arnold Classic, their finish was 8th
  • At the 2016 Toronto Pro Show, they earned 4th place
  • At the 2016 Vancouver Pro Show, they took 1st place

Muscle Insider Cover

In 2012, Muscle Insider disregarded its own policy when it placed Ben Pakulski on the cover of its magazine. Its President, Scott Welch, declared that it was done to honor Ben Pakulski’s status as Canada’s leading IFBB bodybuilder. Welch candidly acknowledged that this was the first time they had chosen a non-Olympia winner for the cover, and added that “as a Canadian magazine, we felt it was very fitting to have Ben on it.” The President had previously made it clear to a journalist in 2011 that its cover page was reserved only for those who had won the Mr. Olympia contest, saying, “To get on the cover of the best bodybuilding magazine in the industry, you need to win the best bodybuilding competition in the industry! Only winners of the Olympia make it on the cover of Muscle Insider.” However, Welch justified the amendment of the decision, asserting that amazing bodybuilders should be acknowledged and that he believed Ben Pakulski was not far from winning the Mr. Olympia title one day.

Ben Pakulski Muscle Insider Cover

Check out Ben Pakulski’s website for free resources, muscle camps, coaching, and podcasts.

0 %
0 %
100 %
0 %
0 %
0 %

Average Rating

5 Star
4 Star
3 Star
2 Star
1 Star

Leave a Reply

Your email address will not be published. Required fields are marked *