Chris Mann Fitness

If you are struggling to gain muscle

Check this out:

5 high protein meals for big muscle gains

1. Tai Red Curry
2. Chicken & Sticky Rice Poke Bowl
3. Chicken & Veg Noodles
4. Butter and Parmesan Chicken with Rice
5. Grilled Salmon & homemade Chunky Coleslaw

If you’ve got no idea how to calculate your protein requirements here’s how you do it

Take your weight in kgs and multiply by 1.8

For a 100kg guy it’s 100 x 1.8 =180g protein

Then divide by how many meals you want

180 / 4 =45g protein per meal

Do that consistently and you’ll get all the gains 💪

How To Heal Your Gut

I have been diagnosed with IBS for over 15 years, and I'm sorry to tell you, you can't just heal it like that

Don't believe that bs

Although I have to deal with it daily, it doesn't usually present too many problems, but that’s because I know how to manage it

But flare-ups can be horrendous

Being stressed can make my IBS worse, as well as foods containing FODMAPS

FODMAPS are foods that contain carbohydrates which ferment in the gut and include wheat in bread (but not gluten), and many fruits and vegetables

This can then cause bloating, cramps, and other undesirable effects while the sugars are fermenting

People often blame gluten for FODMAP issues, but it's actually the sugars in these foods that are fermenting in the colon (large intestine)

Gluten can still cause serious problems for some, but that is a different thing entirely

Coffee and alcohol are also irritants that are known to cause gut issues

I have learnt to try and avoid my known triggers or at least limit them to reduce the severity of symptoms

It can 100% make my life difficult and has stopped me from doing many things, and keeps me locked in the house until the symptoms go away

Which, for someone who loves getting out and exploring, is not a lot of fun

I have spent years studying nutrition and am qualified to help with these kinds of issues

If you do suffer from IBS or gut health problems and want some guidance

DM and we can have a chat

How I built a body worthy of a Superhero

10 years ago I had no idea how much or what to eat to gain muscle.

It felt like I was genuinely lost in a pitch black cave 10 miles underground with no chance of finding my way out

This was until I figured out the numerous calculations and formulas needed to build a bespoke diet plan

And no, I didn’t use ChatGPT because it’s no where near accurate enough

This took hours AND I wrote everything on a massive piece of paper

Confusing was an understatement

All for 1 diet plan

Once I had all the formulas figured out I added them all to an excel sheet which again took months and months

it’s still not “perfect” but it doesn’t matter

It saves me hundreds of hours of work and is incredibly accurate because I take the nutrition info from the food packaging and NOT my fitness pal

What does this mean for you?

You get super accurate meal plans from someone qualified and insured to deliver them

And for me to spend much less time writing them and much more time doing what helps clients

Actually coaching them through their individual problems

Want a meal plan that builds muscle consistently?

Comment Meal below

I’ve not been in the mood to do much this week

If could be the weather or something else

I’ve struggled to concentrate and my mind has been elsewhere

Although I did complete a few lectures from to catch up, the PCOS lectures took 3 days to watch and finish the test

I finished it in the end but my brain was fighting me

Must be a sign to chill out and or go away for a bit

I’ve realised lately you don’t need to try and go at 100mph all the time

Slow down and relax when you feel you need to

Or stop entirely and have a break

Are you confused with what to do at the gym?

Do you find yourself aimlessly wandering around the gym picking random pieces of equipment because “this looks good” or “I know how to do that one”?

I actually encourage using everything at the gym to try it out

I include guidance on this in The Superhero Project, but doing this indefinitely isn’t ideal

A plan is key for muscle building success

Without one, you’ll end up stagnating and doing the same thing every day which doesn’t lead to gains

it will probably cause you to lose muscle gains and get weaker

The Superhero Starter Kit provides an easy to follow process for when you are at the gym

You’ll know exactly which exercises to do, in which order and even what to do if a machine is being used when you want it

The right number of reps and sets will be added to each exercise so you’ll know what to aim for

All in less than 45 mins per session

This completely removes the confusion, anxiety and overwhelm so that you can get into the gym without wandering about aimlessly

You’ll know what to do and have fun doing it, all whilst building muscle and future proofing your health

The Superhero Starter Pack is completely FREE and I will write you a full week program

To get yours message me “starter pack” and I’ll send it straight over to you

People on the internet argue constantly about how much protein to get

Want to make it easy?

Just aim for 40g protein per meal

What does this actually look like? (this may surprise you)

Salmon 165g
Chicken Breast 165g
Eggs (XL) 5
Steak 200g
Tofu 245g
Oats 350g
Rice 1100g

I have a full guide on losing body fat and gaining muscle which is 𝟭𝟬𝟬% 𝗙𝗥𝗘𝗘

Want your own copy?

Comment 𝗠𝗨𝗦𝗖𝗟𝗘 in the comments and I'll send it straight to you

It's been a while since I posted, well properly I mean.

I guess not posting whilst doing my sports nutrition course was some kind of excuse I gave myself to not make the effort.

And not making the effort to do something isn't going to get anyone where they want to be.

You certainly can't complain that you not not making progress if you are not putting in the time and making some effort.

Not that I do that, because I know if you are not being consistent what do you expect to happen?

Anyways what's the point of studying stuff id you aren't going to share or use the wisdom you've accrued?

So, the next challenge for me is to post something regularly and write it so it makes sense to the reader

In which they can 1. understand the thing I'm talking about and 2. be able to use it.

Social media is a thing which has its pros and cons.

Anyone can publish whatever the hell they like and most people are gullible and will believe it immediately, which can be extremely dangerous.

Nutrition science is just one of many topics people chat about with confidence devoid of any intelligible talk and context.

Confidently stating that this one thing will kill you, is toxic or whatever other flavour of nonsense is on the specials board that day.

No nuance, no context, no real explanation; just one grain of truth hidden amongst a sea of bs which not everyone can pick apart.

Here we have the typical fitness influencer.

No education on the topic just regurgitating a mouth-full of gibberish.

In which the aim is simple: to sound as absurd as possible to drum up engagement, comments shares and followers in order to make money.

Be careful with who you follow and whom you listen to.

After a year and a half of further studying on a Post Grad I am now officially an accredited Sport Nutritionist.

This was the hardest course I have thus far completed and with the highest number of assignments with pretty high word counts, fully referencing all of my work with proper scientific evidence, correctly written citations and probably 100 exams and much stress.

Next up to get registered!

How come fishing for trout is a “sport”, but when I fish for compliments on my glutes it’s “inappropiate in the office”?!

I have reached 400 followers! Thank you for your continued support. I could not have done it without each of you. 🙏🤗🎉

I'm still seeing many myths in and out of the gym with people thinking that doing sit ups will target the fat around their stomach

With this particular one, we use the fat for fuel from all over our body for exercise and general day to day living and no one specific place

So, exercising the stomach uses fuel from everywhere at the same time rather than direct from the stomach

Fat loss primarily comes from eating less food

Discover the secret weight loss tricks that no one knows about

Actually there aern't any and if someone tries to sell you something based on fear then offers you their solution run away

Weight loss is nothing more than eating less calories than we expend

Helped in part by regular exercise and other activities such as cleaning, gardening, walking, playing with your kids and chasing after them!

You can create a deficit many ways and by using various diets

No one diet is better than any other

The main thing is you can stick to whatever you choose and you remain in a deficit

Focus on eating mostly single ingredient foods which fill you up and less snacks and those foods which have a lot of calories but little or no nutrients

If you'd like to learn more about what to eat, how much, how the brain controls you and how to avoid those cravings to maximise your success

Just click the link in my bio to join my FREE 7 Day Weight Loss Kickstart