I know its easy to put on a bit of a gut and we are all time poor. Well I'm here to show you how to eat more and exercise less and lose weight and keep it off permanently!
There's nothing fun about growing a pair of man boobs, having a bulging gut and feeling like crap. You'd like to lose weight but you don't want to spend hours on a treadmill. You don't want to eat boring salads. You don't want to count calories.
Welcome to my Man Plan. No BS – just stuff that works. I'll show you how to eat well and exercise for maximum effectiveness – in just 10 minutes a day!
It's this simple:
It doesn't matter how busy you are, how old you are or how much money you have . . . you can lose your gut without losing all the beers, and still enjoy your favourite foods. Just follow my plan.
About the Author
Adam MacDougall is a former professional rugby league player. He won two premierships with the Newcastle Knights, and was a New South Wales and Australia International representative. Following his retirement from the sport in 2011, Adam channeled his energies into developing nutritional products to help Australians lose weight - including the popular Man Shake. He is an ambassador for the NRL, teaching health and wellness to school kids, and a regular health commentator across the media.
Great ServiceChris Parkinson 5 / 5
Very easy transaction quick delivery. Great products I love the shakes
the man shakeChristopher mcglone 5 / 5
Awesome tasting product keeps you full for quite a while and actually works been on it for 3 weeks and lost 5kg
The Man Plan by Adam MacDougallCraig Alger 5 / 5
Informative and motivating - excellent read.
Great Book4 / 5
I am not much of a reader , however i have found this book to be a great easy to understand read in simple terms explaining everything to help a person to lose weight. The recipes all look terrific and i have alreay tried a couple already and they was just fantastic Thank you To the The Manshake team
It works!!!Luke Halls 5 / 5
2 weeks on this lifestyle change and 3kgs lighter and 4cm lost off my waist!! Recipes in the man plan book are great as are the exercises
Great Tips5 / 5
Gave some great ideas about how to make the sides (especially salads) more enjoyable rather than the boring type that I used to produce for myself! Meals are easy to make, and don't involve buying too many ingredients that you'd only ever use once.
Good stuffJacqueline Boyce 5 / 5
Great bookZac 5 / 5
Great book, great recipes
The man PlayIan Abdoo 5 / 5
Good reading it teaches you a lot about good and bad food, your required dietary needs to loose the weight and the correct exercises that are needed to help, its like the man challenge but in a book form, definitely worth the read.
BookAmy 4 / 5
Great book, inspirating wording and great recipes
Life changingJoshua jackson 5 / 5
This book is seriously a life changer, don't approach it with the JUST another diet fad book, pay attention and this will change your life as it has mine!
man planmichele russell 5 / 5
great advice and tips great recipes which husband and both liked great work
Silent CoachCol 5 / 5
I found the Man Plan a useful positive reinforcement guide much like having a silent coach with you. In particular the exercise plans are very good, we all know what to do but we need it continually reinforced in a language we listen too.
The Man PlanRaymond Clark 5 / 5
A great book that gives guidance, advice and support. The book is well laid out and provides a good understanding of the theory of the Man Plan as well as some awesome meal suggestions that are satisfying and filling.
The Man Plan by Adam MacDougallMonique 5 / 5
Love this Book! The recipes are simple and yummy! The guidance and motivation Adam shares strives you to succeed!
The Man Plan BookCarlos 5 / 5
Very InformativeGeorgina Lukacevic 5 / 5
Been using some of the recipes from the book marked all the pages by breakfast, lunch, dinner, snacks easier access to get to. Recipes have done so yum. The snacks I made the golden coconut slice yum, even had my mum try it loved it. Made the man cookies, salmon, chicken parmigiana, sweet potato chips in oven yummy. Very informative with information what to look for when shopping, exercises, recipes. I've tried using up what have at home but shopping is not so big now and brought most liquid ingredients need in cupboard then top up the vegies, fruit, cottage cheese etc as needed The best I tried first time was sweet potato mashed no need to add in anything so delicious wasn't in the book but just tried it. Still alot of receipes to make and try but having the book is handy even the the Man shake Guide booklet you get has the meal plan for guidance or swap and change. I was on Meal Plan 1 before returning back to work now started Meal plan 2 today easier than worrying what to have for lunch. As Adam says in the book if you want to have that have it rather than giving up. If I felt like having some of Doritos chips I will. I don't feel guilty cause I think have done well so far Adam so far been a great inspiration.
Great bookHugh 5 / 5
I bought the book because I was enjoying the program so much and getting great results. Loving the book too, recipes are slightly different from the program but just as good. Lots of other good exercise & lifestyle tips too. Highly recommend.
The Man PlanAndrew 4 / 5
Great read , great advice , great recipes and I've lost 8Kg in the last 3 weeks by making simple changes to my lifestyle or better life choices. I feel great it's easy!!!
The Man PlanMark Czerniawski 4 / 5
The book is an easy read and is easy to follow
The Man PlanSidney Zegna 5 / 5
applied in full for the past 6 months= a lot of energy/exercise 4 times a week/ walking an average of 25 km per week. It changed my life and at 70 years young I am in super form! I endorse this plan + the shake for the "seniors" ! Come on Baby Boomers!
Manchallenge bookSavita Dsouza 5 / 5
Very helpfull and explains very clearly.
The Man Plan by Adam MacDougallRobert Brown 5 / 5
Very helpful and valuable information and some great recipe and great tips.
time for a changechris griffin 5 / 5
I"m 51 years of age a small man of 172cm and 72kgs sounds good except the ugly looking beer gut ,out of shape,unfit and being told by my gp that i have a cholesterol problem ,what to do? heard the add for the man shake on the radio looked it up and thought i will give it ago ,brought the book great reading ,fantastic tips and exercises ,really great recipes found it to be easily readable and straight to the point,so with book in tow and a months supply of man shake i started on the meal plan 1 which suits me as i work 12 hour shift work,after two weeks i have lost 2kilos and 3cm of my beer gut ,i haven"t stopped drinking although i drink less, i now drink my spirits with soda water and low carb beers ,i find the results so far speak for themselves and will continue with the man shake plan until i reach my goal of being fit and a normal body shape by losing the beer gut , i have more energy feel great and my wife and children say i look fantastic and i owe it all to the man shake plan and book ,thank you Adam i don"t think we will ever meet but you might have saved me from a heart attack great product ,quick delivery to QLD well done
Fantastic book, so well written & informative.Dom 5 / 5
Bought this after a huge night on the beers. I made a mental decision to wake up & start looking after myself. That didn't mean I wanted to give up beer totally. I was drinking every day, now I just wait till Friday/week-end and have cut down a lot on those days too ( was harder than I thought but have nailed it) The meals are simple, very tasty, I am now educated on how to look after myself & why. Top effort Adam. I can think more clearly, am more productive, my wife is stoked, I look better, I am more positive. I was so impressed I bought the starter kit for a mate that I knew needed help. Do yourself a favour & get into this stuff, it works. Why would you want to work your whole life only to wind up in a hospital or worse, not being able to enjoy the latter years, due to the fact you nailed yourself in previous years!
Is it for real?Peter Gaborit 5 / 5
I saw this book at a news stand leaving the Qantas club late one night after scoffing 6 party pies and 8 beers; I was 97kg; 56 yrs old and 5'10". The title ' lose the fat without losing the pies and the beers grabbed my attention. My first day back at home and I started the 'light' warm-ups and workout exercises. To be honest I was sweating after the warm ups; ashamed to say I couldn't even do 3 push-ups; after 10 mins I looked like Meatloaf after a concert and just lay there on the floor thinking ' you fat hopeless old bastard'. Then I got mad and promised myself to get thin again as I have had a gut-full of my seatbelt digging into me; my pants digging into me; only comfy in baggy elastic waisted shorts and big oversize tee shirts always worn out to cover the blubber; ring a bell? So I did the exercises each day, slow at first, only takes 20 min max and I do it at home, in the motel, at work but I make sure I do it every day. I stop eating pies and eat the stuff in the book; yes you can have hamburgers, pies, chicken, steak, cheese, eggs, avocado all normal food that I like. I stop eating chips and start eating sweet potato, even broccoli and cauliflower, crikey I even bought Kale that tastes like green lino but hey I'm starting to feel good. I keep it going and go from 40" flange down to 38"; I keep the exercise going and still having the good food; but I can't stop having a beer; the Adam motto rings in my ears ' you cant out train a bad diet' but bugger it, I can eat the food do the exercise but love my beer, so I go to mid strength and low carb. My regime continues and I drop to 36" waist. I went to buy shorts yesterday and fit into 34"; the old girl wants Chinese take away last night and I buy it for her with some spring rolls and I went next door to the supermarket and bought a salmon fillet a sweet potato and some kale, some Greek yoghurt and blueberries and strawberries. Come home and she's cracked it? so you eat all this good food full of antioxidants and I eat greasy Chinese? what's going on with you. This is the same woman who has crunched me for years about my diet, my weight, my lethargic self in general. Now I get up at 5am and go for a walk, do my man plan exercises; drink my berries yoghurt and water, eat my breakfast and take lunch to work. I want everyone to know I am just a normal bloke, love my beer, love a pie and chips and burgers and a big steak but like all of us who love all of that, deep down we know it's gonna kill us; we all know the bloke who had the heart attack; who had bowel cancer; who had a stroke; we were all skinny kids who ran, played footy and ate what we want but you get busy with life, and forget about your health; until you decide like me lying on the floor; I have had a gutful of being fat. It's not easy I am not saying that; it's like giving up the cigs; you have to be strong and you have to want it real bad; but when I wear a tee-shirt tucked in now and don't look like Demis Roussos without the beard I feel bloody terrific & the lightest I have been in 30 years. Other blokes at work have been watching my progress and asked how? I simply say 'Google the man plan'.
The Man Plan ReviewAndrew McAlindon 5 / 5
If you have a male friend/ relative/ partner who is struggling to get motivated to loose weight or get healthier then get him to read The Man Plan by Adam MacDougall (former NRL player) - or buy it for Father's Day. I like the caption "Loose the beer gut without losing all the beers" - so that might be enough to get a few men reading it. It's very motivating, uses a lot of man-speak and has a range of exercises that can be done anywhere. It has a load of simple yet delicious recipes that almost any man could cook. The focus of the recipes is low sugar, non-processed foods. I found the book to be a good read on the plane trip home last night. I'm going to try a few of the recipes, albeit a couple of the recipes are a bit high in carbs for my personal macros requirements. The Man Pizziola sounds particularly appealing as a lunch suggestion, which is a whole chicken breast with a rich pizza topping - yum! The case study of one of Adam's friends who was always saying that he was going to get healthier (but left it too late) was pretty compelling. The book won't add as much value to people who are already 5:2 / LCHF/ paleo experts, but if you know someone who is struggling to get motivated then this book might be just what he needs and could possibly save his life.