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Targeted Hypertrophy Training (THT)



This is it! If you want to build the maximum amount of muscle possible – you should be eating all 10 of these foods on a regular basis.

Guys, you’re basically looking at my diet below. This is how I eat all the time. Even when I’m getting shredded, I eat the same foods – just in smaller quantities and I don’t have my 1 x weekly cheat meal.

How many of these 10 do you get on a regular basis? Let me known below or on my facebook or instagram ~ Mark McManus 


(1) EGGS


Did you know that eggs are the best “real food” protein on the planet? That’s not my opinion. It has a bio-availability score of 100 – higher than any other protein – bar none! Yes, whey has a higher score – I just don’t put whey in the category of “food”.

You can drop some yolks when dieting down, but yolks can produce 45% more muscle growth than egg whites alone!


(2) WHEY


With its superior amino acid profile and the bio-availability I mentioned above (a score of up to 159), it’s probably the best source of protein on the planet for building muscle. Best taken during and/or after training – shoot for 40g protein from whey after your THT training sessions. See here for why I recommend 40g/2 scoops instead of 1 scoop – there’s good science for this!

[My recommended UK & European protein | Recommended US protein]

By the way, if you’d like easy-to-make protein-packed recipes to fuel your muscle growth, check out MuscleHack Buff Baking 3. There’s pancakes, peanut butter cookies, ice cream, protein “nutella”, “strong man’s” sausage bake, chocolate cake, “popcorn” chicken and many more!


(3) TURKEY (and chicken)


I’ll put these 2 together. But turkey is slightly better – it’s leaner, so the protein content per 100g is slightly higher.

But they’re both about 1/4 protein content per weight. So 100g will give you about 25g protein.

In fact, pretty much all meat and fish is about the same – 25g protein per 100g. It’s a good rule of thumb to keep in your head.


(4) COTTAGE CHEESE (and Quark)


Cottage cheese is a slow-releasing protein. As such, many people take it before bedtime. You can also make a killer protein pancake with it. Quark is pretty much the same thing, but without the lumps. It’s high in protein and the protein is of really good muscle-building quality! Don’t leave these out of your diet.




You just can’t go wrong here. Very high in quality protein, and all you gotta do is add some sweetener and berries and you’ve got a bowl of awesomeness – especially when craving dessert! Check out my 35g protein dessert here using Natural Greek Yogurt.


NOTE: Before you read on, if you like this you’ll also love my Free ‘Broke Guy’s Guide To Protein – 13 Cheap Ass Protein Sources’ You’ll find it really helpful. Just type in your email below to get it.


(6) BROCCOLI & CAULIFLOWER – the Kings of veggies


Yes, vegetables also help build muscle (did I ever tell you that I eat 9 portions of veg a day! 5 is recommended). But broccoli and cauliflower are the kings! Why? The both contain Glucoraphanin. Long story short – they can help “switch off” something in your body that slows the rate at which we can build muscle.

To get full details, see my post “The 2 Vegetables That Make Muscles Grow!




I love kidney beans! Although they are seen mostly as a carb source, they’re also a great source of protein. 8g protein per 100g. A tesco 250g tin will deliver 19g protein before you add your protein source to the plate!


(8) BEEF


A superior protein source. Fat in your diet is also required for optimal testosterone production – you just won’t build much muscle at all if your testosterone levels are suppressed. See my top 5 reasons to eat red meat here.


(9) TUNA


Tuna is a staple in the bodybuilder’s diet. And for good reason. It’s basically a “protein-only” food, so it works with any diet and its up there near the top in terms of bio-availability score. See my cool little “Tuna Burger Patty” recipe. I love them when I’m cutting.

If you want me to make a diet for you to get a six-pack, see my ‘Get Me Shredded’ option here – I’ll get you ripped fast.


(10) OATS


A carb that has a decent amount of protein, has a low Glycemic Index value, and is very low in sugar content – a great carb for building muscle. I like to add some chocolate whey for chocolate flavor “proats” – delicious.


So…what do you think? How many of these 10 do you get on a regular basis? And do you think I missed any? Let me known 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 youto 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.

Get The Free MuscleHack App!

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The THT workouts are already programmed into the app so you can track your progress to make sure you are packing on new slabs of muscle!

You’ll also get all my latest tips for free in the app!

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I highly recommend MyProtein for all your supplement needs.




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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)