Comments on: 3000 Calorie Low-Carb High-Fat High-Protein Meal Plan (LCHF)

By: Mark McManus

Mark McManus — Wed, 29 Jan 2014 09:19:58 +0000

@Tony. Great stuff, and great success on TSPA 🙂

By: Tony

Tony — Wed, 29 Jan 2014 02:20:40 +0000

Bacon is the way to go. I have 2 strips of thick every morning with eggs. Even dinner sometimes of hamburger with bacon and I’ve lost 30lbs on tspa.

By: Mark McManus

Mark McManus — Tue, 28 Jan 2014 19:13:14 +0000

In reply to siya. @Siya Sure. No problem with that :-)

By: siya

siya — Tue, 28 Jan 2014 17:38:15 +0000

Hi Mark
I train in the morning around 5 and I’ve been taking taking whey 30 min before training . But now Id like to eat 4 eggs around 4 and train at 5.. Do you think this would be wise ?
I’m a huge fan of mans , awesome work Mark!!

By: Mark McManus

Mark McManus — Tue, 28 Jan 2014 14:44:51 +0000

@Richard. No I don’t have a rule of thumb for that buddy.
@Firas. At 3000 Calories this is for building up, not cutting.
@KRS. With MANS I recommend newcomers start at 30g carbs and assess how they get on at that level, but you can have up to 60g per day. So this is MANS friendly.
@Adrian. It will only contain real food.
@Chris. Maybe this is an American thing, any food labels I see always add up correctly. But If I had to pick one, I would use the macros and add it up that way.

By: Chris L

Chris L — Tue, 28 Jan 2014 02:30:47 +0000

Mark – thanks for this post and all the hard work youve put in communicating your research. I have a question about calorie counting – I notice that quite often the calories on the nutritional info does not equate to that derived from using the macros with the 9-4-4 rule (with errors as high as 35%). I thought all food manufacturers are supposed to use the 9-4-4 rule. What gives?Do you know which value is more accurate? Is a large difference indicative of a large uncertainty in the calorie content of that food? If so, should these foods be eliminated/minimized to ensure accurate caloric intakes?

By: Adrian

Adrian — Mon, 27 Jan 2014 22:57:41 +0000

hi mark, all sounds what one has searched a while for , does the book give easy day to day meal plans for correct intakes v muscle gain with budget foods and required minerals , iron , vitimins , etc for a healthy body ? i ask this as i am on an extremely tight budget so cannot afford whey products etc so require a good stable nutritional meal plan from fresh or non processed foods with a varied daily menu , does the book include the mentioned writing given , thankyou, Ady

By: krs

krs — Mon, 27 Jan 2014 21:41:34 +0000

Great Menu Mark. One question I guess this is a bulking menu but it is not around MANS as carbs are higher than 30 grams?

By: fred

fred — Mon, 27 Jan 2014 19:53:31 +0000

Sounds like some people still haven’t watched fat head or cereal killers yet 😉

By: Firas

Firas — Mon, 27 Jan 2014 18:16:44 +0000

Wow great job. But I have a question. Was it meant to be to burn fat or build muscles? Or both? As it is low on carbs!!!

By: Richard

Richard — Mon, 27 Jan 2014 16:29:44 +0000

THANKS for the good info. Quick question please. Is there a rule of thumb or something you should be aware of when calculating the weight of food and P,C,F when comparing uncooked and cooked food. I notice variances that I cannot track exactly. Such as pork chop on package says raw 2x125g + the usual calories, P, C F. But it also give a value of a cooked chop (93g) and the macros are slightly different and not simply a linear change relative to the total amount of pork. For rice, I measure 150g uncooked brown rice, calculate all the macros for uncooked rice, cook it and then if it’s for two meals just spoon out 1/2 the amount and use 1/2 the 150g macro totals for that meal. There is always a change from 100g raw food vs cooked food on your plate. Maybe cooking with oil, trimming fat off meat….etc. Differences too small to worry about?? Thanks !!!

By: Mark McManus

Mark McManus — Mon, 27 Jan 2014 16:25:37 +0000

@Ron LOL! I gotta get myself a woman like that!
@JC. That would be cooked. Still not a huge portion, but you could take double and just double up the macros and calories.

By: Mark McManus

Mark McManus — Mon, 27 Jan 2014 16:23:49 +0000

@Mark H. I don’t say NEVER to do that, I say TO DO it i.e don’t go above that level.

By: Mark McManus

Mark McManus — Mon, 27 Jan 2014 16:23:07 +0000

@Joe. Why wouldn’t it help? It’s been shown that reducing carb intake coupled with resistance exercise is the best way to strip body fat. All these guys who got ripped enjoyed bacon on their fat loss journeys https://www.totalsixpackabs.com/index.php/testimonials
I actually increase my bacon intake when I need to shave off body fat.
This girl enjoyed bacon cheeseburgers when cutting and won her competition https://musclehack.com/figure-competitor-eats-bacon-cheesburgers-does-less-cardio-gets-ripped/

By: Joe

Joe — Mon, 27 Jan 2014 14:31:47 +0000

These sound like great meal plans, but I’m trying to loose some body fat. How is the bacon going to help me do that? Thanks so much for such great information……

By: Mark H

Mark H — Mon, 27 Jan 2014 13:32:42 +0000

Quick question. In TSPA you mention…[I took out the details here, Mark].

Thanks Mark for putting these time savers together!!!

By: Ron Ghijsen

Ron Ghijsen — Mon, 27 Jan 2014 13:19:27 +0000

Nice :-). You’re doing a great job for all of us Mark! Looking forward to the book, it’ll sure be a tasty benefit. It’ll be printed and layed down in the kitchen. “Woman, bake me some Musclehack, check the ‘kitchenBible’!” lol. Best thing ever regarding weightlifting (for me), the discovery of Musclehack……period! Thanks mate, respect!

By: JC

JC — Mon, 27 Jan 2014 13:08:21 +0000

Hey Mark! Is that 1.5 ounces of cooked bacon or 1.5 ounces of raw bacon, cooked? A raw bacon is about 1 ounce per slice, cooked is around 1/4 ounce per slice.

By: Timothy

Timothy — Mon, 27 Jan 2014 11:58:11 +0000

Wonderful work Mark! I’ll be using this. The cauliflower cheese has my mouth watering!