what to eat to build muscleOne of the most popular questions emailed to me is…

“Mark, what do you eat on the low-carb section on the MANS diet?”

Firstly, I’ve got a thread devoted to this in the forum, check it out if you haven’t already.

Regardless, I still get asked so I figured I would post my current daily low carb/high fat/high protein menu.

Low Carb at Chez McManus

Breakfast (6.30am)

Eggs & Bacon OR Low Carb Mock Porridge (from Total Six Pack Abs)

bacon and eggs

Mid-Morning Break (10am)

Small Chicken Salad with High-Fat dressing like Ranch dressing,

AND

Progurt – (protein-yogurt, my own invention). ‘Total’ Natural Yoghurt with 30grams of whey protein isolate mixed in.

progurt

Lunch (1.30pm)

Taco Salad OR Chicken Curry OR Beef Chilli. Whichever of these recipes I made for the previous day’s main meal, is today’s lunch. I make 2 servings and seal one for the following day – easy!

Main Meal (4.30pm)

Taco Salad OR Chicken Curry OR Beef Chilli. These are what I’m currently cooking but there is also the option of steak and non-starchy veggies OR low-carb chicken fried ‘rice’.

beef chilli

Post Workout Shake (7pm)

This potent post-workout shake consists of whey protein isolate, 5 grams of L-Glutamine, and 5 grams of micronized creatine monohydrate.

Bedtime Snack

Another Progurt, this time with a twist. I add some double cream (equivalent is heavy cream in the US) to bring the fat content up, a mixture of raspberries and blackberries (not too many), and just 2 grams of L-Glutamine to elevate growth hormone while I sleep.

progurt with cream & berries

Please note that this is only my CURRENT weekly menu and does not represent everything that I eat. There also used to be numerous cups of coffee thrown in there but I recently weened myself off it as I was starting to get addicted to the caffeine buzzes.

I hope that helps anyone still wondering what to eat to plan their muscle meals in the future. Don’t make it complicated, low-carb is easy!

Mark McManus

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