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This is probably one of the most useful posts ever here at MuscleHack.
While most sites will tell you how to work out how many calories you need to build muscle, or how much protein you’ll need, the Hack goes one step further and gives you a free calculator that will do all the complicated math for you!
You can work it out here with the web version and/or download the free program and install it on your computer (PCs only).
All you need to know is your current weight and body fat percentage. If you don’t know your body fat percentage, it’ll work that out for you too!
EAT ABOVE MAINTENANCE
The calculator works on the MuscleHack philosophy that only 200-300 calories above maintenance are all that are requirement to build maximum muscle. There’s a good reason why everyone on “bulking” diets get fat: they’re eating too damn much!
If you want more on why exactly 500 surplus calories is too much, read this post, “Want 12lbs of Muscle this Year?“
MuscleHack is unapologetically about adding muscle, dropping fat and looking good. I don’t see the point of getting bigger and stronger only to walk around looking like someone who eats breakfast, lunch, and dinner at McDonalds.
Anyway, on to the calculator…
Note: The calculator defaults to “moderate work” for the activity factor. I recommend the vast majority of you keep it at this level.
It looks like this…
Download Calorie & Protein Calculator – Click Here (it also has a body fat calculator tab if you don’t know your percentage)
Here’s the web version for mac users (make sure you hit the calculate button at the bottom after you enter your stats. If you don’t know your body fat percentage, use the calculator in the sidebar of this site)
Again, MuscleHack is all about lean gains. However, this calculator is not intended for use by those wishing to drop body fat. Neither is the MANS diet, the GLAD diet, or even THT training. If you are really serious about leaning out once and for all, do yourself a big favor and grab Total Six Pack Abs.
Train With Intensity!
Mark
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 you to 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 growth...fast! 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.
Thanks Mark. This is good stuff. Hope you had an Awsome Christmas!!
Cheers Mark. This should prove very helpful.
Damn shame you lost so much of your work, I hope you managed to recover at least some of it!
A very happy new year to you.
Thanks Mark! Sorry to hear bout’ the hard drive incident. How bout’ non-training days? Would you recommend eating maintenance or still 200-300 above as the calculator says consume…. on training days. Thanks!
Mark very resourceful site informative Quality Tips keep up good work
Thanks
David
Thanks mark, it says eat this bulking amount on training days, so if your on the 3 days HIT routine does that mean you eat maintenance amount on the 4 rest days?
Hey Mark.
In a previous article (I tried looking for it) you stated that you have switched your mind from doing the originally suggested 200 – 300 calories over maintenance to doing 100 – 200 calories above maintenance.
Now you are going back to doing 200 – 300 calories over maintenance?
Just would like to know why.
Thanks
Thanks Mark!! Hope everything is coming along well for you!!
Was Great To See A MuscleHack e-mail Again!!
This looks great but i think a female needs a different calculator. i would definitely get fat on that many calories.
oh please get this into the app too please! really thanks for your site and efforts Mark! still can’t get enough calories on MANS. If my carb intake is limited to 30 grams, and my protein is around 150 grams, the rest of the calories shall be fat indeed? or can I exceed my protein requirement? I use the myfitnesspal app for calorie tracking by the way, though I can’t set it to support my low-carb MANS diet reqts, it’s great anyway. As seasons change I get the flu, dang! just hate it when I can’t get pumping when I’m having colds and fever. >:( Enjoy y’all! 🙂
@Jason. Actually had a terrible one, buddy. But it’s all good now 🙂
@Neal @Ikram. On non-training days obviously you will need less Calories because there is no energy being burned from a workout. To be on the safe side, you could shave 100 Cals off. On a 5-day split I simply let my hunger dictate my eating amounts and times at the weekend.
@Sean. I’d like to see that myself to see the context but I was probably referring to myself. I can put fat on my gut real easy if I’m not careful, so even 300 Cals is too big for me. Like the Calculator says, use this to get your starting numbers and adjust if necessary.
@Mike. Yes mate, thanks for asking. Much better after my recent disaster. Sorry it’s been so long. Good to know the fans never leave 🙂
@tina. I disagree with that. This is based on weight and body fat %. That’s all that matters. On average women are lighter, but have a higher BF% so this calc takes all of that into account. Women that would put on fat from this calculation are probably in that scenario due to eating very low cals for a very long time.
@ajik. Yes, MANS is high fat. There is room for some excess protein however as it will convert to glucose and be stored as muscle glycogen. So allow yourself some wiggle room.
I am in that category. i didn’t know that could happen, but nonetheless, that many calories will turn to fat on me. For years i have eaten too few calories, not by choice, but i’m working on eating healthier now. Hopefully someday i will be able to use this calculator. Thanks for making it available, and good luck with all your hard work.