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QUESTION: Hi Mark. I am working out at night and drinking a protein shake following. I don’t eat until late morning the next day, fasting about 11-12 hours. I’m trying intermittent fasting and doing all my eating in an 8 hour window. Before bed I have 22 grams of whey protein.

My goal is to lose fat and gain muscle. Am I robbing my gains by not eating after my workout?


No that won’t cut it, buddy. And whey is too fast digesting for your last meal of the day.

With a solid food meal (protein, carbs, fat) the protein will digest at the rate of about 3-5g protein/hour. For 12 hrs you’d be looking at getting 60g protein from real food – being digested about 5g protein per hour (12 x 5 = 60). That will take you up to your next feeding. Hope that helps. (Yes casein is an option, but why not just eat real food?)

People also ask if Intermittent Fasting can be used with my Total Six Pack Abs shredding program. Yes it can. You simply consume the calories and macros recommended for you in the book into your feeding window. No problem at all.

Got a question for me? Ask me below or get me at the new forum or facebook.

P.S. If you want to use the same workout as I do to build muscle, just pop in your email and click the button.

You don’t have to go to your email to click a confirm link or anything like that; the download will appear immediately after you enter your email. Enjoy them gains! 🙂


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.


I highly recommend MyProtein for all your supplement needs.




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)