I’ve chained myself up in MuscleHack Lab working hard putting together a little book of meal plans for you guys.
It will include both low-carb and high carb menus. And it will be FREE!
I know putting together menus based on your macros and calories is tough. Let’s face it: it’s a pain in the ass!
So I’ll do the hard work, so you don’t have to.
I hope to have it available for download next week 😀 Make sure you’re on mailing list to get the download link for the book (link will not be available to non-subscribers). If you’re not on it, enter your details below…
In the meantime here’s just one of the low-carb meal plans. It will give you:
1900 Calories | 173g Protein | 127.5g Fat | 14.25g Carbs
SIMPLE LOW-CARB MEAL PLAN – 1900 CALORIES
Thanks to MuscleHack forum moderator Petter Olsson, I have based this on one of his meal plan, with some alterations.
Meal #1: Bacon & Eggs
50g or 1 ½ ounces Bacon
- Calories : 238
- Protein: 10g
- Fat : 22g
- Carbs (net): 0g
3 x Whole Eggs
- Calories : 213
- Protein: 18g
- Fat : 15g
- Carbs (net): 1.5g
TOTAL CALS : 451 | Protein: 28g | Fat : 37g | Carbs (net): 1.5g
Meal #2: Protein Shake (add your 5g creatine if this is after your workout)
A protein shake in water. About 40g, which will yield some fat and carbs but around 33g protein.
TOTAL CALS: 152 | Protein: 33g | Fat: 1g | Carbs (net): 2.75g
Meal #3: Ground Beef with Mayo
200g or 7 ounces of ground beef
- Calories : 542
- Protein: 52g
- Fat : 36g
- Carbs (net): 0g
50g or 1 ½ ounces mayo (full fat)
- Calories : 355.5
- Protein: 1g
- Fat : 38.5g
- Carbs (net): 0g
TOTAL CALS: 897.5 | Protein: 53g | Fat: 74.5g | Carbs (net): 0g
Meal #4: Chicken, Cheese, & Broccoli (salt to taste)
200g or 7 ounces Chicken
- Calories: 207
- Protein: 45g
- Fat: 3g
- Carbs (net): 0g
45g Cheddar Cheese, which is about 2 regular slices or 1 ½ ounces
- Calories: 156
- Protein: 10g
- Fat: 12g
- Carbs (net): 2g
200g or 7 ounces Broccoli
- Calories: 50
- Protein: 4.5g
- Fat: 0g
- Carbs (net): 8g
TOTAL CALS: 413 | Protein: 59.5g | Fat: 15g | Carbs (net): 10g
TOTALS FOR THE DAY:
CALORIES: 1913.5
PROTEIN: 173g
FAT: 127.5g
NET CARBS: 14.25g
Can’t wait to get this out to you guys next week!
By the way, this menu is both MANS and Total Six Pack Abs friendly (the lower carb portion).
- If you’re in the US, I recommend this cheap whey
- If you’re in the UK or Europe, this is the cheapest source of quality whey protein
Train With 100% Intensity!
Mark
Marc,
This is great to help us all along to see how you would slice this up. Thank you for your generosity in time and thought leadership. I normally work out an hour from 8-9 pm and go to bed around 10:15pm. How do you recommend moving these four meals to best support an evening workout?
Thanks,
Jim
Please tell me I can do something other then MAYO! Oh how much I hate the taste. Or at the very least, drown it in some sort of hot sauce.
@Jim. You would need some solid food to have the protein slow-release through the night. So actually the order it is in is good for you as meal #4 would be best at bedtime. As I recommend you have creatine after a workout I’d recommend you still take 5g after the workout (consider a small whey serving here, even 10g would be good before your meal).
Then the other 3 meals as normal earlier in the day.
@David. Is it full-fat mayo you don’t like? If so, you’d need another high-fat sauce like ranch dressing, or try melted butter 🙂
Thanks for the quick response Mark…makes sense. So keep it the same….I have the gift (or not..depending on how you look at it) of being heavily detailed oriented…so a follow up question. Should I shift the protein shake to right after workout (instead of meal 2 as it shows)…see below. If this is the right order and timing…any issues with not having a meal for about 9 hours before workout?
So:
Meal 1 – breakfast
Meal 2 (original meal 3) – lunch
Meal 3 (original meal 2) – protein shake meal immediately after workout (around 9pm)
Meal 4 (roughly an hour post workout 10pm…then bed
@Jim. Train before the 4th meal. You can switch 2 and 3 if you wish, it’s not going to matter. But don’t put the shake and meal 4 after your workout. Just meal 4 (or v small shake in addition as I mentioned above).
Hey Mark, what’s going on. So you think you can let me know a good 3100 calorie diet for building muscle.
??
@Tyron. Yes, I should have something that will fit the bill quite nicely next week in my free meal plans book, buddy 😀
Look out for it.
Hey Mark:
Greetings from Germany.
Do you think that you can suggest a 4000 calories diet per day, for 7 days?
Thank you.
Sincerely,
Dennis P. Habern
Hey Mark,
Would definitely love to see a couple low-carb, vegetarian-friendly meal plans in the book next week!
Very good plan, gonna test it out soon 🙂 It is also GLAD compatible or the carbs are too low ?
hey mark the six pack abs book is not available in android mobile please release it in android.
Add veggies to every single meal or you’ll shit bricks in few weeks.
Excellent.
Thanks Mark.
May God bless you.
Looking forward to the book.
@Dennis. I don’t know if there’ll be a 4000 Cal plan. But there will be high cal menus which you can tweak.
@Yash. Vegetarian meal plans aren’t my speciality. Unless someone submits one to me to include, I doubt it will be featured unfortunately.
@Doopcircus. Yes 🙂 All low-carb meal plans can be used by GLAD people. However, high carb GLAD menus can’t be used by low-carbers.
@ashish. As long as you have a free PDF reader app on your Android device, you can buy and read Total Six Pack Abs on your Android no problem.
@Anand. Thanks, buddy 😀
@Yash
Vegetarian meal plans.
Here’s some food for thought.
Instead of all the non-vegetarian foods, suggest cottage cheese (‘paneer’) and/or soya products.
Also, if you are OK with eggs, eat them.
Hey Mark, Thanks again for putting in the hard yards with the meal plans.
I just have one question regarding TSPA.
ANSWERED VIA EMAIL
@Steve, I answered your question to the email address you provided.
Mark