Can I give you my free workout?

Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)

 

* 100% FREE

* SIZE GAINS IN 2 WKS

* 3 X MUSCLE GAINS

CLICK TO DOWNLOAD THE FULL ROUTINE

 

(or click here for real before and after pics and more workout details)

Guys, take it from someone who has cutting down to an exact science, you can really minimize hunger while you get ripped.

The following are tips that I personally use to help me succeed. All I can say is…take advantage! You won’t regret it!

 

(1) CLEAN YOUR TEETH

 

After you eat, you can prevent yourself from craving more food by immediately brushing your teeth. It works!

The mint flavor from the toothpaste helps banish cravings. Also, ever taste something after cleaning your teeth? Doesn’t taste so good, does it? Even chocolate stinks.

After eating prevent food cravings by immediately brushing your teeth Click To Tweet

 

(2) BULK UP WITH HIGH-FIBER VEGETABLES

 

broccoliYou can really fill up your stomach with very few calories with fibrous vegetables like:

  • Broccoli
  • Cauliflower
  • Spinach
  • Celery
  • Asparagus
  • Green beans
  • Zucchini/Courgettes

All salad greens are good too. That’s why so many people eat salads on a diet – they work to fill you up. They’re big, bulky, high in fiber, but very low in calories.

All of the above foods basically consist of fiber (no calories) and water (no calories). The calories that they do contain may not even count as it takes so much energy/calories for your body to process them. Some people even state that they have a “negative calorie effect” i.e. they burn more calories than they contain. Get munching on them – I sure do!

 

(3) DO SOMETHING – ANYTHING!

 

I know this might sound weird, but I do it all the time when approaching very low body fat percentages.

I’ll wash dishes, vacuum, go for a walk, go visit a friend, fix something, call someone, clean something – anything. If you walk, walk in nature – it’ll change your mood and mindset.

 


5 star reviews! Get THT Training Totally Free Below (or buy on Amazon)

3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE 🙂


 

(4) DON’T KEEP SWEET STUFF AT HOME!

 

I shot a video on this recently. Watch below.

Basically, it’s best not to even give yourself the option of sweet or high-calorie foods. You simply do NOT keep these foods at home. These are cheat meal foods only. If you crave them, you gotta get in your car and go buy them…which you probably aren’t going to do. But if they’re in your kitchen…you can only avoid the temptation for so long!

 

 

Look, I have iron will – and even I have slipped up sometimes until I finally got it…I simply can’t keep this stuff at home.

 

(5) YOU GOTTA GET THAT PROTEIN IN!

 

chickenYour diet must be high in protein to:

  • Prevent hunger (as protein is the most satiating macronutrient)
  • Preserve your muscle mass while losing fat

Take 1g of protein per pound of bodyweight (see this post for a more accurate formula)

If you are cutting and want your diet all sorted without you having to rack your brain over it, pick up my Total Six Pack Abs – my fat-loss program. No-one has ever reported muscle loss. In fact, everyone continues to get stronger in the gym, and many reported muscle gains.

When cutting go high in protein to prevent hunger & preserve muscle mass Click To Tweet

 

(6) GOT A SWEET TOOTH? GO SOUR INSTEAD

 

When your taste buds experience a sour taste, it removes cravings for sweet food. It’s pretty cool, especially when you can go sour for little to no calories.

Foods that work here include pickles, olives, pickled vegetables, balsamic vinegar (on your salad), sauerkraut, sour cherry peppers, kimchi and so on.

Luckily for me, I love sour foods. I have literally sat with a fork and a big jar of pickled onions and had a really good time lol!

Diet Tip: Eating sour food like pickled veggies, vinegar, sauerkraut removes cravings for sweets Click To Tweet

 

(7) TAKE ADVANTAGE OF ZERO-CALORIE FOODS

 

Use shirataki noodles, or “slim noodles” and “zero noodles” from Holland and Barrett in the UK. The US has its own zero-cal noodles.

Also enjoy some sugar-free jell-o. Sugar-free gum and sugar-free/zero sparkling drinks.

 

 

(8) DRINK SOME COFFEE

 

does-caffeine-raise-blood-sugarThe caffeine content in coffee suppresses appetite. Simple. You can also get caffeine from certain teas, but the content is lower (despite some people saying tea has more caffeine – it doesn’t).

 

(9) EAT MORE SLOWLY

 

It can take around 20 minutes for the signal to hit your brain from the stomach to say, “Hey, I’m satiated dude…stop eating”. So if you eat more slowly you give your brain time to catch up, you’ll only eat what you need and nothing more.

 

(10) TRAIN

 

Might sound counter-intuitive, but when training (and for a few hours afterwards) you simply lose any desire to eat.

I’ve never seen this not work. Even if someone comes to the gym low in energy, by 20 minutes into the workout they’ve become an energetic beast and have forgotten all about that doughnut they were craving.


 

Guys, I do all of the above…and they work!

At the beginning, cutting is pretty easy. But when you dip under 10% body fat and those calories are getting low, be smart and do all of the above so you can get ripped without feeling miserably hungry…there’s no need!

Stay Motivated!

Mark McManus

Get Totally Shredded Fast

Get ripped at blistering speed without losing muscle and keep gaining in the gym. Also, you get your abs or you get your money back! That's the power of Mark's Total Six Pack Abs program. More details here.

Buff Baking Anabolic Cookbook

Extremely easy anabolic recipes with simple ingredients that makes fueling muscle growth feel like a cheat meal! Bars, cookies, pizza, ice cream...see pics and recipes here.

Advanced T.H.T. Training

A brand new workout including 9 x advanced "Shock & Awe" hypertrophy techniques to ignite pounds of new gains! It's "Game-Changing" time! Got at least 1yrs training experience? It may be time to go advanced! You've never trained like this before. Get all the details here.

Stay Shredded

Stay shredded all year – no more long cutting cycles. If you’ve ever gotten ripped abs only to lose them a few weeks later, you need to know the secrets of staying shredded without fasting and without giving up cheat meals. I’m ripped all year – you should be too! Details here.

Shoulder Blast Workout

In Jan 2019 a bunch of 'lab rats' tested the New Shoulder Blast Workout and gained up to 2.5 inches in shoulder size in 7-10 days! There is a very specific type of training stress that works uniquely well for the shoulders. You're about to target it...hard! More details here.

The Arm Blast Experiment

Gain up to an inch on your arms over the next week with new "hyper-intense" training techniques that literally force new arm growth. The workout is based on the results of an online study conducted by Mark from MuscleHack. More details here.

Chest Blast Workout

3 Workouts | 7 Days | Up to 3 inches in chest growth! A workout that will fry every muscle fiber in your pecs and literally force new and permanent growth...fast! More details here.

The Leg Blast Workout

An explosive training package for fast leg gains! 1 week | 3 x 90 minute workouts | "hyper-intense" techniques = big & fast leg gains. Up to 3 inches in growth. See more details and testimonials here.

HERE ARE THE SUPPLEMENTS I HIGHLY RECOMMEND

I highly recommend MyProtein for all your supplement needs.

 

GO TO MYPROTEIN UK/EUROPE

GO TO MYPROTEIN USA

Craig Davidson’s Steroid Transformation

A Canadian novelist, called Craig Davidson, totally transformed his body in just 16 weeks...with steroids! This story may be familiar to some of you, but it was news to me when I saw a friend comment on this Guardian story on facebook the other day. He says he was...

How Long Does It Take To Get Six-Pack Abs? ANSWERED!

You can know with MATHEMATICAL CERTAINTY how long it will take you to get a six-pack. The following formula is a kind of SIX-PACK CALCULATOR, check it out…

New MuscleHack Merch Available

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan I mentioned this was coming a few days ago on my Facebook. Now it's here. New MuscleHack merch is now available! This is the store link, guys......

10 Powerful Ways To Stay Motivated in Bodybuilding

Getting the body you want requires PERSISTENCE. Persistence requires a state of ongoing MOTIVATION! So if you want to achieve your goals, this post is worth its weight in gold to you. I've listed 10 "golden nuggets" of motivation that will keep you training intensely...

Omni-Contraction Training For Bigger Gains

Did you see my recent post on 6 muscle-building techniques you've never heard of? If you haven't applied these techniques, you're leaving gains on the table. Go read it, it's awesome. You'll see that number 3 on that list was Omni-Contractions. Today, I'll give you...

Should I Train 3 days or 5 Days a Week For Best Muscle Gains?

If you're training 5 times a week, you could be wasting your time (well, wasting 2 days anyway). In a recent article (here) I demonstrated how 3-days per week was equally effective to training 5-days per week for building muscle i.e. a 3-day full body routine VS a...

6 Ways To Look Instantly Bigger & More Muscular

* 3 X MUSCLE GAINS * SIZE GAINS IN 2 WKS * 100% FREE 🙂 CLICK HERE TO DOWNLOAD How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan You can look bigger and more muscular really quickly (without having built any extra muscle). I don't...

10 Habits Of All Shredded Guys & Girls

If you ever look at cover models or "Insta-famous" peeps and wonder what their secret formula is, you'll be disappointed. Fact is this: they work hard. And they've developed habits that 99% of the population haven't cultivated yet. And...they put these...

Building A Home Gym – Equipment You Need!

Building your dream body is an exciting endeavor! So is building a home gym! Let's face it, driving to the gym, waiting on sweaty equipment and listening to know-it-all gym rats sucks! I thoroughly recommend you create your own in-home gym as soon as possible. The...

Discover What P.O.P. Is & Why It Promotes Maximum Muscle Growth

I'm going to take a little break from my new 'Best Exercises For Growth' series to talk about what actually causes a muscle to increase in size. It'll involve a little biology but will prove INVALUABLE knowledge in your ongoing campaign to build more muscle. If you're...

You'll love your fast gains on THT!

Cool! Click here to take you to the download page. (or check your email for the download link)

You'll love your fast gains on THT!

Cool! Click here to take you to the download page. (or check your email for the download link)