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Targeted Hypertrophy Training (THT)



Many people have a real FEAR of overeating protein in a single meal because they’ve been led to believe that the body can only use so much in a single sitting.

This is a “truth” that’s been floating around for FOREVER.

But is it actually true?

How much protein can the body absorb in one meal?

The usual recommendation is 25-30g or thereabouts. Any more and your body won’t use it for muscle building purposes and you’ve wasted your time (and money).

It’s a question that comes up now, so I’ll address it now.




You DON’T need to worry about overconsuming protein in a single meal. Your body can and WILL use it.


Before I sat down to draft this article I had a big (and I mean BIG) steak. That bad boy will probably give me 60g of protein, if not a little more. And my body will use it all.

If the myth were to be believed, my body would only use a maximum of 30g of that protein, and another 30g would be totally wasted.


But since protein from a whole food source digests pretty slowly, I’ll still be getting the benefit from that steak many hours from now. An educated guess for the rate for absorption here would be 4-5g per hour for the steak. However, couple it with the fibrous veggies and cheese I had with it and we’re probably talking around just 3-4g of protein per hour.

A whey protein shake on an empty stomach will deliver your protein much faster at about 10g per hour.


Either way you slice it, the idea that you’ll turn catabolic if you don’t eat 30g of protein every 3 hrs is just not true. You will still be in an anabolic environment i.e. amino acids will still be being released and shuttled to your muscles.

However, you will still need energy in general to support the anabolic process, so I’m not advocating you eat all your daily food in one or 2 servings.




There are a number of factors that will affect the rate of absorption:

  • Type of protein e.g. whey isolate or a steak?
  • The last time you ate – are you having it on an empty stomach?
  • What are you eating it with? On its own or with fat and carbs?
  • The fiber content of the whole meal – more fiber equals slower absorption

But interestingly even the fastest method, whey alone in water on an empty stomach, still takes hours to be fully digested an utilized.  So if you took 50g instead of 30g, yes you will still use it.


But you certainly shouldn’t be getting a lot of your protein from a liquid source. Get your protein from food with 1 or 2 shakes max throughout the day, 1 being during or immediately after your workout.

So what’s the take home message here? The research on this isn’t 100% crystal clear as there are a number of variables to be taken into account: Trainee age, training intensity, total amount of protein given per day, type of protein administered, and so on.

What is clear is that eating say 4 times per day is going to be at least as effective as 6. There’s nothing wrong with eating 6 smaller meals per day either; if that suits you, go for it. But if it’s burdensome, drop it and go to a 4-meal frequency. 4 meals is my norm.

If that has you eating 50g of protein per meal, you’re doing just fine 🙂 . Don’t sweat it.


Eat Big Steaks & Enjoy! 😀

Mark McManus, trainer & author of the NEW fat-torching system “Total Six Pack Abs” & the BREAKTHROUGH Arm-Maximizer program “The Arms Blast Experiment Revealed!

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.

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! 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.

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)