MuscleHack reader John Disogra has had great success by applying the information he discovered here at MuscleHack. Heck, look at the guy, what more proof do you want?!
Like many others before him, he was intrigued by the information I was divulging and decided to put it to the test. John is a personal trainer, journalist, and model based in New York city.
This is what John says….
“People are commenting on my dryness and size… I also hit PR’s in all the big lifts…The effects were drug like.”
He discovered the MANS diet and tweaked it to his own liking. He also started working out THT style and obviously hasn’t looked back!
Before & After Pics
Unlike other sites and big companies, you can be sure that all MuscleHack testimonials are REAL feedback from REAL people!
John runs the site ‘Kitchen By The Media Players”
John Says,
“Kitchen by the media players is a site devoted to bring the latest
lifestyle information to the young professional who wants to stay a
step ahead in pop culture, music, cinema, literature, fashion,
fitness, nutrition, travel, and leisure. Stay tuned for more.”
If you have any questions feel free to visit his blog and get in touch with him.
Well done John!
Another satisfied MuscleHacker!
Mark McManus
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The Muscle Hacker is Mark McManus, a 29 year old Certified Fitness Instructor committed to helping others build the body of their dreams. Mark is a naturally skinny guy who overcame the hardgainer's curse through years of research and personal experience. Whether you want to build new slabs of muscle or drop your body fat percentage to reveal 
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Excellent progress, John!
great work john (spartan elite) hahaha your arm has doubled in size. what is the time difference in the photos taken because you look way older
Wow, amazing hypertrophy. I’m envious and motivated. thanks for posting!
Andrew
I hope John leaves a comment but in reply to Sam, I think he started around the beginning of this year, so it’s not a huge amount of time. As I say I’m not sure but I know it’s not a case of years but months.
Mark
There is about 18 months between photos. Mind you that I had a very bad operation on my intestines and lost a lot of mass that I had. Before my surgery I was about 165 and very athletic. I always was into working out for performance having been a martial artist. In the before picture I am about 145lbs My first six months were just training to get back to “normal” in terms of functionality and movement. However since I started training and eating for mass in this way I have slingshot past every size and strenght gain I have ever made and stayed lean in the process. I will say that without a doubt that I have added thirty clean pounds of muscle in the past 10-12 months. If we say that 15 of those are from muscle memory and the other 15 are new gains this is still astounding for any natrual athlete in my opinion. I would do 6 weeks of mass with 2-3 weeks of cutting. I found that staying lean during the mass cycles is as simple as keeping the low carb part around maintenence and then massive carb loading on the weekends. The leaner you are the better this works. For leaning down you can keep the weekdays really low and stick with one day of massive carbing, or you can eat slightly below maintenence and do half a carb day maybe every 2 weeks. About 10,000 calories in a day or split over two days should do the trick…Im not joking either. Dr Dipasquale talks about this in the Anabolic diet book as well.
I will be posting articles on my site about overeating during rest days rather than workout days and why this seems to work better.
That is my 300 halloween costume…lol, hopefully it’s not to cold here in nyc and I will be able to wear it.
Keep an eye out for my post about fashion week in nyc, complete with backstage pics from the show I was in, and the latest from up and comming designers.
Now a post about food choices:
When low carbing during the week, please do not waste your 30-50g of carbs on bullshit carbs like oatmeal, cookies, or bread products. Go with veggies and low glycemic friuts. This prevents you from becoming acidic, keeps you regular, and provides sufficient nutrients. I have found that you can really eat a lot of fibourus veggies without exceeding a net 30grams of carbs. It takes about a kilo of broccoli to bring you to that amount. Dairy is also great around workout time.
Choose your protien wisely. Consuming chicken breast and egg whites alone is a recipie for muscle loss, energy crashes, and poor performance. If you do wish to eat chicken and egg whites, add butter, cream, mayo, or a good fish oil product. Other than that, stick with red protiens like beef, salmon and WHOLE eggs.
In terms of nuts, there isn’t much out there better than almonds or coconut.
Peas and corn are the greatest carb up food…along with starchier friuts like plantains and pasta made from a good grain comming in a close second and third. If you are doing a massive carb load, use a ton of rice pudding. Cakes, french fries and other baked goods have too many trans-fats.
An occasional pizza (whole pizza, not slice) is also suggested as you get leaner and leaner and can even be benificial.
one more…about carb timing.
30-50 grams is not a lot.
contrary to popular belief of eating carbs in the morning it is best to eat the carbs at the end of the day, or right after your workout in one shot. DO NOT FRONTLOAD CARBS…Doing so will antagonize your sympathetic nervous system.
The trace carbs in your morning eggs should do the trick to jumpstart you. Anymore than that will relegate you right back to bed. Take a nice 50 gram shot at the end of the day and you will sleep like a baby.
During the carb load, save the junk carbs for later in the day. Eat the rice pudding in bed with your woman.
Great comments John, thanks.
Mark
PS – Just make sure she doesn’t eat any of that pudding on ya!
Hey Mark! i have a training question bro, I ve noticed that hit cardio is building my legs too and i know eventually that my legs will over power my upper body but i dont want to abandon leg training or hit cardio (because of the anabolic effects) but i dont want bulky yuck looking thighs! im more of a fan of hard defined legs. Also ive recently taken 250mg caffeine pill before a workout for the first time and my lifts went up 10 kgs 15-20 kg on deadlifts! no shit! (im a beginner) IMO caffeine wipes its arse with creatine in terms of exercise performance! i dont care what the experts say all i know is what i experienced in my workout! can creatine and caffeine co-exist? i highly recommend caffeine 200-250mg pre workout, after all most of the pre workout supplements dress it up for more of your money as opposed to a humble $20 bottle of caffeine pills use occasionally to remain sensitive to it (e.g before a lagging bodypart workout or hit cardio to give you the balls to train hard!) it could be the spark to huge gains because the adrenaline rush is huge and what you thought you couldnt lift you can lift (maybe an extra 5-10kg more than you thought). Hence the phsychological benefit of caffeine also the benefits far outweigh the side effects if used responsibly! get into it musclehackers you wont be disappointed!
Hey arn, if you don’t want to build your legs up past a certain point, you could do only deadlifts.
Yavor
thanks Yavor, a friend of mine told me the same thing. all the best with your training!
what do you mean by not ‘frontloading’ carbs?
I had about 600 grams of complex carbs today for my 1st carb load day and I feel great..relaxed, comfortable and a nice steady amount of energy for the entire day. I really thought I was going to go apeshit from eating so many carbs but the opposite happened, I have never felt more relaxed (sober anyways lol) in such a long time before today. My goal is to massive carb load on the weekends in order to gain as much overall lean mass as possible…
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