TheCover164TopPostsIf you want to make serious muscle gains, download my free THT training package.




You want to get serious about this muscle game? You can’t make up your diet as you go along.

You’re going to need a structured meal plan (by the way I can design one for you here if you would like me to do the hard work for you).

Once designed, just eat, train correctly (as with my free THT Training workout) and the gains will come. And that’s a certainty!

So here are 10 foods that should be appearing on your meal plan for building muscle.

(1) EGGS


A whole egg contains 6g protein and has the highest bio-availability score of any real food (a score of 100 – only whey protein is higher). So there is simply no better real-food protein on the planet. Eat your eggs. And unless you’re in the process of  getting shredded, keep the yolks.



Surprised? Muscle is over 70% water. In fact, apart from some trace carbs (glycogen) and fat, muscle tissue is basically water and protein – but mostly water. It’s therefore hard for your body to build new muscle if your internal environment is dehydrated. How much water per day?

Body weight (lbs) X 0.6 = Water Intake in ounces

So a 160lb person needs 96 ounces of water daily. That’s around 12 x 8 ounce cups.

To build muscle drink body weight x 0.6oz water per day Share on X




A pretty fundamental bodybuilding food. High bio-availability score, complete amino acid profile. Fairly inexpensive. It’s also about 25% protein by weight – 100g = ~25g protein. In fact, most meat and fish is roughly 1/4 protein. Always keep that in mind. So if you wanted 50g protein, weigh out 200g of chicken or other meat.



Not just the best protein on earth in terms of its vastly superior bioavailability and amino acid profile, but the fast-acting nature of whey makes it the perfect protein source for that important after-training period when you are at your most catabolic.

For a high-quality whey that has been independently verified to actually contain the amount of protein it states on the label, choose MyProtein.

This is MyProtein in UK/Europe.  And this is the US MyProtein site. I also recommend to US readers Optimum Nutrition whey (and here’s a low-carb whey).




I recently weighed out all my veggies that I ate during the day to see how many portions I was getting (out of the recommended 5/day). I got 9! So every day I get almost double the recommended amount of vegetables.

Now, while there are many many reasons to eat your veggies, you may not know that the DIM (3, 3’-diindolylmethane) created when these veggies are metabolized helps your body metabolize estrogen. Great for those of us trying to build muscle. Cruciferous veggies include:

  • Broccoli
  • Brussel Sprouts
  • Cabbage
  • Cauliflower
  • Kale
  • Turnip
  • Watercress



Don’t neglect red meat. A complete protein that comes with the added benefits of B vitamins,  CLA (Conjugated Linoleic Acid) and helping optimize testosterone production.

(7) TUNA


It’s cheap, complete, high-quality protein. It works with any diet in any phase. The tin sizes are good for 1 serving, so it’s convenient too. For an interesting take on tuna, try my free Tuna Burger Patty recipe for a potent anabolic meal.



Another cheap high-quality protein, but high in slow-releasing casein protein. It therefore makes a great choice at bedtime. It’s also featured in many bodybuilding recipes, from breakfasts to desserts. I include it in some of my recipes (including pancakes) in my newly re-released and updated Buff Baking 2 Anabolic Cookbook.

For max gains, get your bedtime nutrition right. I have a short guide for you that will tell you exactly how to eat before bed. Just input your details below. You don’t need to go to your email, the info you require will appear immediately. Enjoy!




Quinoa is one of the best carb sources out there. But it’s also rich in protein – and it’s a complete protein. Furthermore, it’s been linked with increases in IGF-1, Insulin Like Growth Factor-1 – a hormone known to promote muscle growth.



Great fats. Great protein. But don’t just stick to peanut butter. Almond Butter is amazing! I use it to make my low-carb homemade protein bars. High in protein and also magnesium!

So make sure you include all of these during the course of a week when designing your meal plan for gains.

Want to add to the list? Tell me below.

Or if you need help, ask below, on the forum, or on facebook. I’ll be happy to help.

Mark McManus

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.


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)