Bjayw81 posted 3 days ago at 12:04 pm
I came in the game a little later but have been getting it in this week. Starting stats:

Bench: 315lbs
Deadlift: 275 lbs
Squat: 375 lbs
Military press: 245 lbs

Height: 72 inches
Weight: 234 lbs
Waist: 39 inches
Chest 46 inches
Biceps: 15.25 inches
Thighs: 24.25 inches

Best of luck to all of you guys! Thanks Mark for the opportunity to jump in a little late! Yo
recent by Mark McManus  ·  2 days ago at 8:34 pm
FixxerGuy posted Feb 1 at 4:12 pm
Age: 47
Height: 74" (188cm)
Weight 267 lbs (121kg) (edited, beginning weight)
BF% = ~22% (I'll re-measure tonight)

Chest= 49" (122.5cm)
Waist= 44" (111.75cm) need more TSPA and less donuts :-/
Thighs= 25.5" (64.77cm)
Calves= 18" (45.72cm)
Arms = 16" relaxed (40.64cm) , 17.5" flexed (44.45cm)

Diet: TSPA -> targets: ~2500 cals - Protein 280g, Fat 100g, Carb
recent by Mark McManus  ·  2 days ago at 8:32 pm
Marconnez posted 5 days ago at 1:31 pm
I was wondering which strategy from would be the best for this Month of Mass challenge: MANS or GLAD?
I'm very fond of MANS, it helped me a lot when I received a type-2 diabetes diagnosis. After a solid 6-month period of MANS dieting, all my "wrong" blood markers have been reduced.


recent by Mark McManus  ·  4 days ago at 7:42 pm

I am a 32 year old female that has about 80 lbs to lose. I have been researching so much that my head hurts. Then I came across your program Mark and it seems like something I would enjoy. Do you think your program would work to help me lose weight and build muscle? Will I need to throw in some cardio too like 5x per week? Any advice/suggestions would be greatly appreciated. Thanks a b
recent by Mark McManus  ·  4 days ago at 7:40 pm
David posted Feb 9 at 7:57 pm
Started TSPA on Jan 5. Starting weight=190 with 19% body fat, working out 5 days/week. Age=64. Macros indicated are: carbs-70, protein-192, fat-130, calories-2218.

After 5 weeks my weight is 187.4 and body fat remains at 19%. I expected better results, especially since one typically loses weight faster when starting a new program. I'm only averaging about 0.5 lbs per week rather than the 1.5
recent by Mark McManus  ·  4 days ago at 7:38 pm
Jekyll posted 6 days ago at 8:33 pm
Hi Mark,

I read your article where you say starting to consume your protein shake during your workout is actually the better option. Does this hold true for TSPA as well and even on carb up days? Or, is it best to wait til directly after?

Thanks in advance.

recent by Mark McManus  ·  6 days ago at 10:27 am
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