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Download Free Workout Plan & Bodybuilding Diet Ebook

download free bodybuilding ebookFinally end the frustration and start building some serious muscle mass

  • Perfect for skinny guys/girls – ectomorphs
  • Even better for mesomorphs / endomorphs

Learn how to:

  • Create powerful anabolic hormones naturally and safely with food!
  • Accelerate muscle growth
  • Gain muscle without the fat
  • The reps and set ranges for optimal muscle growth

A lot of people struggle month after month, year after year in their desire to build an impressive physique.


Ineffective strategies.

Perhaps you’re not sure what to eat to build muscle. Maybe you don’t know how often you should exercise the same muscle group or even what specific exercises to do. This book has it covered.

I’ve put together a free ebook for all my visitors that will end the frustration once and for all. It’s called, ‘Total Anabolism‘.

Everyone knows that you need an effective workout plan and a great bodybuilding diet to succeed. This book gives you:

  • The scientific approach to working out i.e. you will know that your workouts are igniting muscle growth
  • The most powerful bodybuilding diet on the planet! No exceptions.

This book is the strategy I use personally. I am convinced it lays bare the fastest way to build muscle there is (without the use of anabolic steroids.)

To get your free copy of ‘Total Anabolism‘ simply fill in your name and email address in the box at the top of the sidebar.

Enjoy it!

Mark McManus

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Mark McManus
Mark McManus
Mark is now available for 1-on-1 consultations to help you take your results to the next level. Click here for more details.
Mark McManus is a trainer & author from Ireland. His work has been featured in major publications all over the world. He is the creator of the free growth-promoting workout Targeted Hypertrophy Training' (THT) and author of the NEW fat-torching system Total Six Pack Abs.
He has also created the BREAKTHROUGH arm and chest maximizer programs The Arms Blast' and 'Chest Blast' workouts.
And if you're a fan of delicious high-protein recipes to fuel your muscle growth, check out his cook book 'Buff Baking' here.

Comments on this entry are closed.

  • Gyanish January 10, 2008, 12:07 am

    I’m gonna check it out…

  • Leon Fletcher May 15, 2008, 4:30 pm

    I would love a copy of you’re free ebook total anabolism. Thank you you’re web page has been more then helpful.

  • De Cheatom June 16, 2008, 8:16 pm

    I would like a copy of you’re free ebook total anabolism. Thank you you’re web page has been extremely helpful.

  • Mark McManus June 16, 2008, 8:26 pm

    Hi, just put your name and email in the box to the top right for your copy.

  • Mandy June 21, 2008, 2:38 am

    I’m a health and physical education teacher in pursuit of a new challenge :) I have been training through means of CrossFit over the last 6 months and want to give this a try this summer on the few months I have off from teaching. Can’t wait to see how it all works!

  • benji July 21, 2008, 10:50 pm

    looking forward to seeing this plan

  • Cecilia August 20, 2008, 6:45 pm

    Hello. I would love a copy of your Free Bodybuilding Diet & Workout Plan Ebook. Thank you for sharing your knowledge.

  • Michael September 1, 2008, 7:01 am

    Hey, this website has helped me out a bunch. I would like to have a copy of the free workout plan and bodybuilding diet ebook. Thanks.

  • Mark McManus September 1, 2008, 3:23 pm

    Hi Guys,
    To get your free copy of ‘Total Anabolism‘ simply fill in your name and email address in the box at the top of the sidebar.

  • Keith September 10, 2008, 3:20 pm

    Would love to try out your workout plan.

  • Twin October 3, 2008, 10:17 pm

    Im going 2 start using your plan and following your tips next week because i want 2 play football 4 my college next year.im a freshman now.but i just wanted to know if you (or anyone who reads this) know the best exercises 2 do to get your 40-yd-dash better and 2 get your vertical better?
    please email me back asap at twinnitwin@gmail.com .

  • Bri October 6, 2008, 10:46 pm

    I’m trying to download the new book, but I’m getting the following message:

    “An Error Occurred

    Our records indicate that you are already subscribed to this list and have verified your subscription. ”

    Obviously I’m already on the mailing list, which is how I found about TA2 in the first place. How can I download the file?

  • Mark McManus October 6, 2008, 10:50 pm

    Hi Bri,

    Just sent you an email buddy,


  • Ken October 6, 2008, 11:42 pm

    Hey, Mark can you send me the new book too. I’m getting the same error as “Bri”. Already subscribed. Thanks.

  • Ana October 7, 2008, 12:09 am

    I wanted to download the total anabolism 2.0 but it says I am already subscribed. I bought your total six pack abs and I am on my 3rd week and I am loving it.

  • Doug October 7, 2008, 12:35 am

    Hello mark, I am having the same issue trying to download. Can’t wait to read it!. thanks

  • Chris Norden October 7, 2008, 12:38 am

    Hi Mark — I’m getting the same error message when trying to download the book. What should I do? — Chris

  • Ben October 7, 2008, 2:18 am

    wow thanks mark, ive just started using version one in the last 2 weeks and already seeing the results…..

    thanks again

    kind regards


  • antonio October 7, 2008, 8:44 am

    I am suffering the same problem than the rest.

    I am already suscribed to your list and then I receive the error page with no possibility for downloading the book

  • Mark McManus October 7, 2008, 8:57 am

    Hi all. I just send a password reminder to all those on the mailing list. Check your inbox.

  • Michael October 28, 2008, 7:37 pm

    Hi Mark, I have applied on two different email address’s thinking one maybe blocking both both don’t come back with a password :( I’m really interested in reading this book if you could send me a password.

  • Mark McManus October 28, 2008, 8:03 pm

    Hi Michael,
    Contact me and let me know the email address you used and I’ll forward the password. Sorry about that, I don’t know why that happened.


  • Tom November 6, 2008, 12:01 am

    Great info thanks, look forward to finding out more about the anabolic stuff.

  • srini December 18, 2008, 5:12 am

    Thanks a lot guys…

  • nikola January 2, 2009, 11:04 am

    Great info thanks,

  • Lorn January 5, 2009, 8:23 am

    I would like a free copy of your e-book…please pretty please with protein on top ;).

  • sam February 7, 2009, 12:29 am


  • Michael March 3, 2009, 8:10 pm

    cant wait to see the routine!! thanks

  • bruce April 13, 2009, 8:26 am

    when i opened this site i thought this only another “half-advised” from “another” bodybuilder whom in the end of the site juz want us to buy his book, but apparently it’s not, the explanation is very thorough and detail, and you also offer your book for free. im using a PT now (finally can afford it)and i know that im growing, i juz need a perfect diet plan to optimize my muscle growth. thanks mark, i totally have ur site in my bookmarks..hehe, GBU.


  • Mark McManus April 13, 2009, 9:05 am

    Hi Bruce. Thanks for the comments my friend.
    Yes I’m trying to do something different here. Lots of free articles, training vids, free book etc.. That way people will see that I’m a genuine guy.

  • ray May 21, 2009, 8:05 pm

    plz can u send me password again as i had 2 reset pc from scrach so i lost many thanks

  • Joshua Barton May 23, 2009, 1:23 am

    I am a big work out and nutrition person and last night I searched all around because I wanted to finnally make a work out and diet program that would get me some where and after I found this page I read just about all ur articles and couldnt be more happy to see the truth finnally come out .. everything that I thought about that was right was somehow put together in the wrong way.. I havent used ur system yet but I can pretty much tell that this is the BEST route there is.. HANDS DOWN…

  • ray May 24, 2009, 10:03 pm

    keep getting error page when itry to download book can u help plz mark thanks

  • Ian Robinson May 28, 2009, 12:37 pm

    Hi Mark,

    3 Weeks in my diet and I am using pointers from anobalism 2. And you are correct on 3 days in I thought I was drained before the switch took place. Now I feel much better doing 5 days low Carb’s High fat, Protein and 2 days 250 grams of Carb’s. I am beggin to see some changes in my body and just wanted to know if the charge will increase if I keep on this for 8 to 12 weeks. Or do I need to make any minor adjustements.
    PS. I love want your doing for people because good free advise is hard to come by.

    Thanks Bro!

  • Ian Robinson May 28, 2009, 1:31 pm

    Mark I guess I need to give you some stats.
    Body weight =220 bady fat%=20 hight= 6’2″ waist=38
    Thanks Bro!

  • Mark McManus May 28, 2009, 10:04 pm

    Hi Ian.
    You seem to be doing just fine man.
    One thing, you should increase carbs on the high carb days to 500g or so. At your height, weight this is what you’ll need to fully replenish muscle glycogen.
    But do ensure that these days are low-fat – below 50g is good.

  • Ian Robinson May 29, 2009, 8:55 pm

    On my Low Carbs days my Food intake looks like this- Cals=2652 Fat=169.8 grams Carbs= 40 grams Prot= 247 grams. some days my Carbs = 60 grams and I adjust the fats. How does this look Mark

    Monday/Tuesday is High Carbs day I will let you know how I feel with 500grams of Carbs.

    Thanks!!! and keep up the good job.

    PS your Pic are motivating

  • Mark McManus June 1, 2009, 8:45 pm

    @Ian. That all looks good man.

  • bukhosi October 16, 2009, 10:23 am

    can you please furnish me with acopy of your workout programme and diet

    thank you

  • Jordan November 30, 2009, 4:54 am

    Very excited about this book Mark! I spend a good amount of time in the gym but my diet is lacking the muscle growth and cut I want. Hopefully your book will help with that. Thanks in advance for all the free info!


  • Rick January 19, 2010, 7:25 pm

    Gotta tell you, as as a 45 year old guy getting back into shape is a priority to me. I was in the health club biz for 12+ years and back then had around 12% bodyfat. That bveing said I found your Total Anabolism and overall ideaology very interesting. I started in Sept.09 at 269 lbs and 28% bodyfat. Hadnt worked or dieted ( obviously) in 5+ years. As of Jan. 18th 2010 iam now at 235 lb with 18% bodyfat. With my motivation and your materials Ive come along way. I want TA version 2.0 but cannot get it. Same error as the others,
    Please advise at your convenience.
    Thanks for all the info, I like many others, believe that the good you do for others is greatly appreciated.I wish you continued success and I tell people about your site all the time.

  • Mark Daniel January 25, 2010, 12:45 am

    hey new to a city and just started work, very hectic and need a stree reliever. love to try the workout, email it please :)