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Want some quick advice? Don’t leave this page until you’ve fully read the 4 points below. If you do all 4, you could actually DOUBLE your gains, if not more!
MY 4 POST-WORKOUT KEYS TO BETTER GAINS
(1) 2 SCOOPS, NOT 1
What’s up with the 1 scoop of whey after training? 1 scoop (30g) will give you 22-25g protein max.
However, research clearly shows MUCH better gains when people get 40g protein after training – that will require about 50g of actual powder, or roughly 2 x scoops.
The researchers in the study I talked about here concluded:
Our data indicate that ingestion of 40g whey protein following whole-body resistance exercise stimulates a greater MPS response than 20g in young resistance-trained men. [MPS = muscle protein synthesis]
So after you’ve stimulated growth with your THT workouts, put ~50g whey into your shaker bottle. If you’re in the USA, take a look here for a good whey. UK and Europe people see here.
NOTE: Before you read on, I put together a short “10 BEST PORTABLE PROTEINS” guide that you’ll love. Being away from home doesn’t mean you can’t get your protein in. It’s easy with my handy guide.
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(2) STAY AWAY FROM FAT
Fat is needed in your diet – you simply will not produce enough testosterone to make good gains without it.
But the period immediately after training is NOT the time for fat consumption. Fat will slow the absorption of protein (a process called ‘gastric emptying‘) – but we want QUICK protein digestion at this time. As quick as possible, in fact. So DON’T put any fat in that shake. Not oils, not nut butters, nothing! No fat. Whey in water works best (milk is fine at other times).
(3) PUT CREATINE IN THAT POST-WORKOUT SHAKE
Did you see my recent post where I advised you to take 5g creatine AFTER training, not before? This has been my standard advice for years, but it’s only recently that a study has actually PROVEN it to be more effective.
And not by just a little. Lifters taking creatine AFTER training, gained TWICE the lean mass of those taking it before. To you guys and gals on the Advanced THT plan – imagine to gains! To understand WHY it’s more effective to take creatine as a post-workout supplement, not PRE, read my post here.
This is a great creatine for those in the US. And this is a quality and cheap creatine in UK/Europe.
(4) HAVE YOUR NEXT SOLID FOOD MEAL READY TO GO
You’ll then be eating solid food some time within 3 hours after training (within 3hrs of your shake). You should already have this prepared to avoid guesswork (or at least know in your head what you’re going to have). By the way, I can set up all your meals with the perfect macros and calories for you here.
For me, I presented my perfected post-workout meal here. It’s couscous, chicken breast, and veggies with melted butter (fat in this meal is fine). I like to get about 40g of protein here again in this meal, and that requires about 160g chicken breast.
So…how many of the above 4 are you doing? If not all 4, get on it! Seriously, you are missing out on gains. You can ask me any questions below or on my facebook or instagram ~ Mark McManus 🙂
P.S. I know that putting together a diet for mass gains or getting shredded abs can be a pain in the butt, especially if you are new to this – that’s why I offer a service where I will do all the tough ground work for you.
You probably don’t know how many calories you need, or how many grams of protein, carbs or fat you need (based on your personal stats)…BUT I DO. Then I can take these numbers and create an exact meal plan for you to hit those numbers spot on! You’ll know what foods to eat and even when to eat them. All you have to do…is do it. No thinking involved. If you’d like me to take care of this for you, see the Get Me Shredded option on my Coaching Page here.
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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 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.
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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
- I also recommend to US readers this Optimum Nutrition whey (and here's a low-carb whey)
- And this quality, inexpensive creatine ~ Mark McManus
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I workout a night. Have a shake then my post meal an hour later and go right to bed. Should I avoid fats in this final meal?
@TOG. No, you only avoid fat in the shake. Take fat in the meal.