Let’s put this thing to bed once and for all.

Still, to this day, I see posts on blogs and social media by people who claim to be “experts” declaring that you have to eat 6 or more times per day to build muscle because the body can only absorb about 30g in one sitting.

It’s just nonsense. Absurd. Wrong. And if you’re doing it, you’re making your life a burden for no good reason whatsoever.

It would be a great idea if you watched the video below in conjunction with 2 of my previous articles that will further your understanding on this:

(1) How Much Protein Can The Body Absorb In 1 Sitting

(2) Study Shows Eating Less Often But Higher Doses Protein (70g) Produces Better Results Than ‘Small & Often’


Now to the video, which comes from PictureFit on YouTube. Then I’ll give you my own eating schedule below…





So just to make this personal, let me tell you how I eat. Basically, I eat 4 times per day. It could have been 3. It could have been 5. But after experimentation, I find I just like 4. It works with my lifestyle and is easy for me to maintain.

So it goes like this:

  • 8am – Protein-only meal (Why protein only? It’s been shown to boost growth hormone, IGF-1 and reduce cortisol – see this post)


  • 1pm – Solid food meal (protein, carbs, fat)


  • 5-6pm – Solid food meal (protein, carbs, fat)


  • 10pm – Solid food meal (protein, carbs, fat). I need at least 40g protein from food in this last meal to make sure I’ve got protein trickling into my bloodstream to optimally repair and grow muscle tissue while I sleep. Don’t have a low-protein supper!


My recent coaching clients will know this sounds familiar as it has been my recommendation to most of them when I’m designing their diets and meals plans for getting shredded or making big-time gains. If you’d like me to take care of you in the same way and take you to the next level, see my coaching page here.


NOTE: I also have a short free guide on how to eat at bedtime to fuel maximum gains. This is a must, since we do a lot of our growing during sleeping hours. If you don’t supply the right fuel in the correct quantities, you’ll make no gains during this crucial time. Pop in your details below to get it free (absolutely zero spam policy).


So, please stop making your life such a burden with unnecessarily high meal frequencies.

Bottom Line: The important thing is to hit your calories and macros (including protein target) for the day…and that’s it.


And also make sure that you are actually maximally stimulating gains in the gym so that this protein has a job to do. All the protein in the world won’t build muscle if you didn’t even train correctly.
So download my totally free 3-day and 5-day/wk THT training routines;
just enter your details below for immediate download. Don’t worry, there’s no spam, no BS. You’re about to get the best gains of your life…



P.S. Want easy & delicious high-protein recipes? With easy-to-make protein-packed recipes to fuel your muscle growth, MuscleHack Buff Baking makes eating healthy feel like a cheat meal. There’s Buff Bars, Buff Cookies, protein cookie dough, pancakes, peanut butter cookies, ice cream, “strong man’s” sausage bake, chocolate cake, “popcorn” chicken and many more! Check it out here.

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.

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I highly recommend MyProtein for all your supplement needs.




You'll love your fast gains on THT!

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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)