The Man Shake Guide

The Man Shake is a great meal replacement weight loss system and is very popular with Australian blokes trying to lose weight.

But there are stacks of questions like: how to use it, how it works, etc. So we have put together a guide with plenty of frequently asked questions (FAQs) below and answer them.

The Man Shake Guide

 

We also include Man Shake tips on how to best get the most out of the shake and your weight loss journey.

Down close to the bottom of the article is information on the nutrition, ingredients, macros and calories of The Man Shake.

Click Here To Check The Latest Prices

The Beginners guide to The Man Shake

If you are not sure if The Man Shake is for you, this information will help you decide.

(Please note: this isn’t the official Man Shake website, so our answers may vary from the site, but it is another way of hopefully answering your questions in an impartial and different way.) (See your Doctor first before any weight loss diet or exercise plan.)

 

Frequently Asked Questions – FAQs

How To Use The Man Shake?

How to use The Man Shake

You have two meal replacement shakes a day. Plus healthy snacks and a main meal.

With a blender, or the Man Shake shaker:

  1. Add 350 ml of water
    2. Add The Man Shake powder
    3. Mix well
    4. Enjoy it

Tip – Add more water if the shake it is too thick.

For information on using the Man shaker, more tips and step by step guide, click on – How To Use The Man Shake Shaker

 

When to have The Man Shake?

Swap the time of the meals and snacks around to suit you. Here is one example:

  • Breakfast = The Man Shake
  • Morning Tea = Snack
  • Lunch = The Man Shake
  • Afternoon Tea = Snack
  • Dinner = High protein and vegetables
  • Snack

Alternatively you can have the meals, shake and snacks like this during the day:

  • Breakfast = The Man Shake
  • Morning Tea = Snack
  • Lunch = Healthy lunch
  • Afternoon Tea = The Man Shake
  • Dinner = High protein and vegetables
  • Snack

For best results with the program:

  • The snacks and meals should be healthy. Ideally high protein and low calories.
  • Use vegetables and salads with the meals.
  • Have one serve of fruit a day.
  • The Man Shake guide suggests, once a week can be a treat meal. (Cheat meal, reward meal, couple of beers, etc.)

 

What’s The Man Shake?

What is The Man Shake?

It is a meal replacement program that is high in protein. You have two shakes a day and additional snacks and a main meal.

It has been designed with dietitians.

 

Where is The Man Shake sold?

It is available in Coles, IGA supermarkets, Woolworths and The Man Shake website.

The Man Shake is also available from Terry White Pharmacy and other selected stores.

For more information on stockists, click on – Where To Buy The Man Shake.

 

Does The Man Shake work?

Yes definitely, provided you follow the program.

If you use more calories (energy out) than you take in eating (energy in), then you will lose weight.

If your calories (energy in) consumed are more than you use, (energy out) then you will put on weight, as the extra energy is stored as fat.

The Man Shake weight loss system helps by restricting the total calories consumed during the day, so you are in a calorie deficit.

You have to be in a calorie deficit, just like any diet for you to lose weight.

If you have huge fatty meals and beers every night, then the calories will be more than your body needs and you will gain excess weight.

If you follow the plan, have sensible portion size and healthy meals for dinner options, (lean meats, healthy fats, plenty vegetables, dairy, wholegrains, etc.) you will lose weight.

Add some exercise for more calories burnt and you will lose more weight.

 

What are the Man Shake bars?

The Man Bar
The Man Bars are a convenient protein bar snack, which you can work in with your meal plan.

For more detailed information on the nutrition and calories, click on – The Man Bar.

They flavours available are:

  • Choc Berry
  • Choc Hazelnut
  • Chocolate
  • Choc Peanut Butter
  • White Choc Coconut
  • Choc Mint

To compare a list of low calorie protein bars, visit – Best Low Calorie Protein Bars

For a list of high protein bars and calories, click on – Best High Protein Bars

 

What has The Man Shake got in it?

It is a high protein powder formula, with added fibre, vitamins and minerals.

The Man Shake is also low on fat, which helps reduce the overall calories of the meals.

The protein helps you feel fuller and maintain muscle mass on a calorie reduced diet. Protein also takes more energy to process in the body.

 

How often do I take The Man Shake?

The Man Shake strawberry

You have it twice a day. Ideally, as a breakfast and lunch meal replacement.

In between the meals you can have two snacks. You might have some fruit, yoghurt or a protein bar like The Man Bar.

You have your normal dinner, preferably healthy lean meat and vegetable options.

Here is a list of over 50 snacks that are around 100 calories or less, for more information click on – 100 Calorie Snack Ideas

 

Where is The Man Shake made?

It is made in Australia from local and imported ingredients.

 

How much protein is in The Man Shake?

The meal replacement shake has 30 grams of protein per serve.

 

Has The Man Shake got soy in it?

Yes, it has soy.

 

How much fibre is in The Man Shake?

It contains around 7.5 grams of dietary fibre per serve.

 

Is The Man Shake complicated to do?

I think this is where the system really shines, it is simple and easy to do.

You just have two meal replacement shakes a day. A couple of snacks and a main meal, that is ideally a healthy choice.

Maybe that it why it is so effective for people losing weight on it.

It doesn’t take much time.

You don’t have to spend hours in the gym. (Although the results would be faster and better.)

You don’t have to count calories. Although this is great to learn about different foods and the amount of calories and macronutrients in them. (Fat, protein and carbohydrates.) This helps you make better choices in the long run. Knowledge is power.

 

Can you fast with The Man Shake?

It is not recommended, but you can work in fasting and the meal replacement shakes together. The Man Shake plan is easy to follow and works, so you shouldn’t have to fast on the program.

If you do fast, be careful though that you are getting enough calories and a variety of macronutrients and micronutrients in your diet in the feeding phase. As if you follow the weight loss system, your calories are already going to be low.

For more information on fasting and the different types, like intermittent fasting, click on – What Is Fasting For Weight Loss

 

Can you just have the Man Shake?

No, you should have the meal replacement shakes with a healthy balanced diet.

 

What is the number for The Man Shake?

Support can be reached on 02 49613418.  Monday to Friday between 8:30am to 4:30pm.

 

How fast do you lose weight on the Man Shake?

This will depend on a few things, such as:

  • How big you are and how much fat you have to lose?
  • How much food are you consuming? (Calories in.)
  • How much extra exercise or activities do you do? (Calories out.)
  • What is your metabolism like? (Calories out.) Calories used to sustain your body at rest and in sleep. The more muscle you have on your frame, the more energy you use.
  • How long have you been dieting for?

For easy to implement ideas to losing weight faster, check out the article on – Best Weight Loss Tips And Tricks

 

Can you drink beer on the Man Shake?

Yes, but like everything in moderation. The more beers you have, the more calories you consume.

Ideally have the majority of days without beer and leave the beers for the treat day.

 

Can you still drink coffee on The Man Shake?

Yes, you can still have your coffee. Just be mindful that extra milk or sugars can also add overall calories to your day.

As an example a coffee with 40 ml of milk (full cream milk) is 24 Calories (100 Kilojoules) for the milk.

Two teaspoons of sugar is 33 Calories. (138 Kilojoules.)

If you have four coffees a day with full cream milk and sugar, it can add up to over 228 Calories extra a day. (953 Kilojoules.)

Use skim milk and cut out the sugar if possible.

I know some people who switch to green tea with no milk or sugars. They don’t worry about the extra calories, as Green tea only has a few Calories per cup.

Overall have your coffee, but be mindful of the extra calories, especially with the fancy large coffees.

 

Can you mix The Man Shake with milk?

Yes you can, but it is formulated to have that milky taste in it so you ideally don’t need milk.

Be mindful that adding milk will add the calories.

There is nothing wrong with milk, but if you are watching your calories than a cup (250 ml) of normal milk has roughly 155 Calories (649 Kilojoules) in it.

A cup (250 ml) of low fat skim milk has roughly 108 Calories (452 Kilojoules) in it.

 

What flavours does The Man Shake come in?

The Man Shake flavours
The flavours are:

  • Chocolate
  • Vanilla
  • Choc Mint
  • Caramel
  • Strawberry
  • Coffee
  • Banana
  • Cookies & Cream

 

How many Man Shakes should I have a day?

The program recommends two Man Shakes a day.

Three shakes won’t make you lose weight any faster.

If you have too many shakes above what is recommended, you are missing out on a varied diet. As you are replacing other meals that might have vegetables, wholegrains, healthy fats, dairy, etc. in them.

 

How long does a bag of Man Shake last?

An 840 bag has enough for 15 meals in it.

If you have two Man Shakes a day, than a bag will last for seven days and an extra meal.

The variety box from Coles and Woolworths has 14 meal replacement sachets in it. One sachet is a meal and you have two a day, so the box will last for a week.

 

How many calories does just The Man Shake have per day?

The Man Shake calories

One serving size, (calories depend on flavour type) of just The Man Shake is around 210 Calories. (878 Kilojoules.)

If you have two shakes a day then your calories would be 420 Calories (1757 Kilojoules) for the day, just for The Man Shake meal replacement.

 

How many calories does The Man Shake plan have per day?

Around 1,400 Calories to 1,450 Calories per day on the plan. All up, this includes the calories of the actual Man Shake included and the calories of the suggested meals and snacks.

On the treat night, the total calories for the day would be a lot higher.

 

What is the best way to lose weight on The Man Shake?

Just follow the plan. If you do follow the system, make sure your meals you have are reasonable healthy for five to six days a week.

You won’t lose weight if you have two pizzas and a six pack of beers every night.

Ideally plan and prepare the meals for the week, so you can plan high protein meals, low fat with lots of vegetables in them.

Meal planning and preparation is the key, for more information, visit – How to Meal Prep for Beginners

 

How good is The Man Shake?

I have been around the weight loss and fitness industry for a long time; the Man Shake is a great effective way to lose weight.

Obviously you have to follow the program for it to work.

It isn’t magic though; you still have to be mindful of what you eat for your snacks, drinks and dinner.

Combine some planned healthy meals and a bit of exercise for better results.

 

How to make The Man Shake taste better?

Here are some things you can add to the Man Shake to make it taste better.

But be mindful that any extra food or liquids, may also increase the calories.

The vanilla shake flavour is flexible and is probably the best one where you can add extra flavours to it.

(The calories will depend on the actual type and brand of the specific product. But it gives you an idea of the added calories.)

The added options and ideas might be:

Milk 250 ml – 155 Calories. (649 Kilojoules.)
Skim milk 250 ml – 108 Calories. (452 Kilojoules.)
Almond Milk 250 ml – 40 Calories. (167 Kilojoules.)
Coconut water 350 ml – 67 Calories. (280 Kilojoules.)
Mango ½ – 70 Calories. (293 Kilojoules.)
Banana – 105 Calories. (439 Kilojoules.)
Kiwi fruit (Chinese Gooseberries) – 42 Calories. (176 Kilojoules.)
Strawberries ½ cup – 27 Calories. (113 Kilojoules.)
Milo 1 teaspoons – 19 Calories. (79 Kilojoules.)
Pineapple juice 250 ml – 132 Calories. (552 Kilojoules.)
Orange juice – 118 Calories. (494 Kilojoules.)
Ice
Less water or more water.
Cinnamon powder
Turmeric
Nutmeg
Ginger
Vanilla Essence
Coffee
Green Tea

Man Shake Tip – With the bags, you can add one scoop of one flavour and another scoop of another flavour. As an example, one scoop of chocolate, one scoop of vanilla.

If you use half a banana, place the other half into the freezer. Next time you have a shake use the frozen banana, that way you will have a chilled drink. You will have to use a blender like a Ninja or Bullet blender to mix it properly.

 

How to add fibre to The Man shake?

The Man Shake has plenty of Fibre in it, so you don’t need to add any to it. Eating vegetables, fruit and wholegrains will add more fibre to your diet.

If you do want to add fibre to the meal replacement, you could add some Psyllium husk to you shake. You would have to use a blender for a smoother consistency.

If you use the hand shaker, it will not be as mixed as well.

 

How long does The Man Shake last?

Once mixed, the shake can last around 24 hours in the fridge.

 

Is The Man Shake Keto?

The Man Shake website states it is Keto.

Some would argue that The Man Shake is NOT Keto.

A ketogenic diet is a high fat, moderate protein and low carbohydrate diet. The Wikipedia states that a “ketogenic diet is a high-fat, adequate-protein, low-carbohydrate”

The Man Shake meal replacement shakes are low in fat and high in protein. For it to be Keto friendly, the meal should be high in fat and very low in carbs.

If we work out the macro-nutrients from the Chocolate Man Shake below, the macros (allowing for rounding) are:

  • Fat 36 Calories (Fat 4g x 9 Calories.)
  • Protein 120 Calories (Protein 30g x 4 Calories.)
  • Carbohydrates 47.6 Calories (Carbs 11.9g x 4 Calories.)
The Man Shake Chocolate 56g
Quantity Per Serving Quantity Per 100g / 100mL
Calories 210 375
Kilojoules 878 1567
Protein 30g 53.5g
Fat 4g 7.1g
Carbohydrate 11.9g 21.3g

The fat percentage is roughly over just 17% per serve. You may, or may not be able to work it in a Keto diet, but as a sole product, in my opinion it would not fit in as Keto friendly.

Either way it doesn’t matter too much because if you follow The Man Shake program, you will lose weight.

 

What is The Man Fuel?

The Man Fuel
The Man Fuel is a pre-prepared high protein drink. Flavours include iced coffee and chocolate.

 

Can you mix it with coconut water?

Yes, just be aware that around 350 ml of coconut water will add around 67 Calories (280 kilojoules) extra to the shake, depending on the brand and type.

 

Who started The Man Shake?

The Man Shake variety box

Adam MacDougall a professional Rugby League player is the founder of The Man Shake.

 

Does The Man Shake have free shipping?

Over $70 gives you free shipping Australia wide.

 

What are the negatives of The Man Shake?

  • For some it may be expensive. (May be cheap for replacing meals.)
  • Taste may not be for everyone.
  • It may be bland for some people, having it again and again. (Try different flavours.)
  • Exercise is not part of the program. (Although it is recommended.)
  • Some meal replacements and protein drinks can upset your tummy.
  • Some high protein diets can bind you up. Although it does contain plenty of fibre in the shake. (Include high fibre foods like fruit and vegetables and wholegrains into your meals.)
  • If you don’t follow the program and eat a variety of different foods like The Man Shake suggests, you might miss out on a healthy balanced diet.

 

What are the positives of The Man Shake?

  • It is simple
  • It is easy
  • It saves time
  • It works

 

Does The Man Shake box from Woolworths come with a guide?

The boxes from Coles and Woolies don’t come with a guide.

 

What exercise to do with The Man Shake?

The Man Shake guides recommend walking 30min a day and generally be active.

You can do walk, gym, swim, jog, play football with the kids, ride a bike, whatever you like. Your weight loss results will be faster if you do some exercise and you will feel better.

 

What does The Man Shake taste like?

For me it tastes like a normal protein shake. This will depend on your taste buds. Not everyone will like every flavour, so try the 20 sachet variety pack from The Man Shake website, or the 14 sachet variety pack from Woolworths or Coles.

 

How does The Man Shake shaker work?

The Man Shake shaker

The spring is put in the shaker, so it helps mix the shake better.

You can also use the shaker as a container to put your meal replacement sachets. Or use it to put your snacks in it, like an apple, Man Bar or The Lady Bar.

 

Is The Man Shake worth it?

I would personally say yes. (We do get compensated for some affiliate links.) The overall Man Shake weight loss system and plan will get you results. It is simple and easy to do, so in that regard it is worth it for losing weight.

 

Who can do The Man Shake?

Basically anyone. It is ideal for tradies, office workers, shift workers, people travelling like sales reps, truckies, busy blokes and dads.

If you have any medical issue or health concerns, visit you Doctor first before starting any weight loss diet or exercise plan.

 

Does Chemist Warehouse sell The Man Shake?

No, they don’t currently stock it.

 

Why is The Man Shake so thick?

It is designed to be thick because it is made for use without milk added to it. To thin the consistency, just add extra water to it.

 

How to order The Man Shake?

You can easily order it through The Man Shake website. Select what kit or weight loss pack you want to buy, then select the flavour/s you want.

They have plenty of options with the: Starter packs, His and her packs, Buy 3 and get 1 free, Man Shake and Man Bar, and the fast weight loss pack, etc.

 

Do you have to exercise with The Man Shake?

Even though you don’t have to exercise, it is recommended you do, which will burn extra calories and make you feel better as well.

The Man Shake PDF guide suggest that if you walk for 30 minutes a day you will lose weight faster.

 

Is the Man Shake lactose free?

The Man Shake website states it contains only a small amount of lactose in it. Most people who are lactose intolerant should be able to tolerate a small amount.

 

Is the Man Shake gluten free?

Yes, it is gluten free.

 

Is The Man Shake dairy free?

The shake contains milk products.

The Vegan Man Shake plant-based meal replacement shake is dairy-free.

 

What is the Man Shake best flavour?

For me personally, I like the chocolate, banana and caramel flavour.

(I don’t drink coffee, so the coffee flavour didn’t appeal to me.)

The vanilla flavour is good for adding some strawberries to it or a banana. (Again though, anything extra you add to the shake, adds up the calories.)

 

What is the best time to have The Man Shake?

Whatever time suits your schedules, whether that is for breakfast, or lunch or for a snack. Between the meal replacement shakes, ensure you eat a balanced variety diet as well.

The Man Shake is good for shift workers who can have unconventional meal times.

 

Does the Man Shake have ZipPay?

The website offers Zip Pay and also Pay Pal as options.

 

Will the Man Shake work if you can’t exercise?

Yes it will still work well. Ideally try to find an exercise you can do though, such as exercise bike, swimming or walking.

 

What is The Man Shake the email address?

You can email them at – [email protected]

 

Does The Man Shake sell on ebay?

Yes, some stockist sell it on eBay.

 

What are The Man Shake equivalents?

While not exactly the same, some other meal replacement shakes and diets are:

  • OptiFast
  • OptiSlim
  • OptiMan
  • Fat Blaster Weight Loss Shake
  • Fat Blaster For Men
  • Fat Blaster Keto-Fit Shake
  • Bulk Nutrients Total Meal Replacement
  • Bulk Nutrients Earth Meal
  • OptiBiome
  • BioSlim
  • Musashi SLM Meal Replacement
  • Rapid Loss
  • Atkins Advantage Shake Mix

 

Does the Man Shake expire?

Yes the packs have an expiry date on them.

 

What are The Man Shake Greens?

The Man Shake Greens powder is similar to having five serves of vegetables per serve. You can have it separate, or add it to your Man Shake, or Lady Shake for extra nutrition.

 

Is The Man Shake just a protein shake?

It is formulated as a meal replacement shake with high protein and has added vitamins, minerals and fibre in it.

The Man Shake is designed to work in a certain amount of calories per shake, as a total weight loss system for the day.

 

What is in The Fast Weight Loss Pack?

It has 4 bags of The Man Shake bags and 3 boxes of The Man Bars in the pack.

 

What is in The Get Started Pack?

This has the variety box with 20 individual sachet of different 7 assorted flavours. Also a box of The Man Bar and a Man Shake shaker is included.

 

Can you put mango in the Man Shake?

Yes you can, but as mentioned anything extra added to the shakes will increase the calorie content.

Around half a mango will add an extra 70 Calories. (293 Kilojoules.)

(My wife likes the Vanilla flavour with mango.)

 

What is better with The Man Shake, milk or water?

It is formulated so you don’t need milk, but for some flavours, I like the taste better with milk. The milk will have extra calories though. Using Skim milk for less calories might be an option.

It is convenient out on the road that you only need water with it.

 

Does The Man Shake sell at Nutrition Warehouse?

No, it isn’t stocked at Nutrition Warehouse.

 

Is The Man Shake a meal replacement?

Yes, it is designed to replace two meals a day.

 

What does VLCD mean in weight loss?

VLCD stands for – very low calorie diet.

 

How to contact The Man Shake office?

You can contact them at: PO Box 12, Merewether, NSW, 2291. Or call them on (02) 49 613418, or email: [email protected]

 

What is The Man Shake sugar content?

Depending on the flavour, the added sugar amount is:

  • Chocolate has 2.5 grams per serve.
  • Strawberry has 2.4 grams.
  • Vanilla has 2.4 grams.
  • Choc Mint has 2.1 grams per serve.
  • Coffee has 2.4 grams.
  • Caramel has 2.4 grams.
  • Banana has 2.4 grams per serve.

 

Does The Man Shake fill you up?

Yes it is very filling. We have tested, tried and reviewed a lot of meal replacement shakes, supplements and protein powders and The Man Shake is very filling.

 

Can ladies use The Man Shake?

Yes they can use it. The difference between The Man Shake and The Lady Shake is, they use a different blend of protein mix.

 

Does The Man Shake have coupon codes?

The Man Shake has buy 3 get 1 free type deals on their website. Discount or coupon codes can also be found on the web for the weight loss packs.

 

What is The Man Shake 30 day challenge?

You pay a fee for daily meal plans, support, recipes, home based 10 min exercise videos, exercise library, etc.

The Man Shake 30 Day Challenge is free to join if you spend over a certain amount on Man Shake products. See the Man Challenge website for details.

 

How long does The Man Shake take to arrive?

From The Man Shake website, it states – two to four days for packing and then allow around five days, or up to a week for it to arrive with Australia post. (Worst case scenario, it might take 11 days, depending on where you are located.)

 

What happens when I get to my goal weight?

You then might go one to a maintenance phase. Which might be one Man Shake per day, instead of two a day.

 

The Man Shake tips

The Man Shake tips

If you don’t know what Man Shake flavour you like, get a Man Shake variety sample box of different flavours instead of buying the big bags. (Like a variety pack you buy at Coles, or Woolies.)

For taking your snacks to work or travelling, don’t take a whole bag of nuts, peanuts with you, as it is too easy to just keep eating. So each morning place a small handful in a snap lock bag. That way you won’t be tempted to keep eating. The calories really add up then.

To save time during the week, prepare five to seven snacks.

Drink plenty of water through the day. This helps you stay hydrated and can also make you feel fuller.

Clean out the pantry and cupboards of junk food and throw it away. Or get your partner to hide it out of sight. (Out of sight is out of mind.)

Place healthier options at eye level in the pantry. So when you open it, you see healthier meals or snacks.

Join a weight loss support group. It could be online like a Reddit weight loss group or a Man Shake forum group or Facebook group. Or talk with some mates who want to lose weight.

So you don’t get bored with the same flavour try a variety box and see what other flavours you like.

Get plenty of sleep. This makes it easier to plan healthy meals and make better choices for the day. You are more inclined to exercise too if you feel fresh.

Be careful of hidden calories in soft drinks, juices, cordials and alcohol. A few drinks can add up to the same amount of calories as a big meal.

You can mix one flavour scoop of The Man Shake with another to try different flavours.

Do some sort of exercise. Exercise can help you feel better, give you more energy and help accelerate the weight loss. It could be a simple short walk, footy with the kids, bike ride, swim, walk the dog, go to the gym. (Try walk for five minutes, slow jog for one minute, walk for five minute, jog, etc. Work up to longer runs.)

Add some healthy fats to your diet like fish, avocado, extra virgin olive oil, nuts, etc. Apart from the fish (not battered or fried) don’t go overboard with fat though, as 1 gram of fat has 9 Calories in it. (1 gram of protein and carbs has just 4 Calories.)

Don’t go to the supermarket when you are hungry. You are more likely to buy junk food.

Grocery delivery services are a good way to just order what food you need, rather than impulse buy the junk food you want.

Pre-prepared, easy meals and pre-made meal kits are also worth looking into for convenience, if the budget allows for it.

Stir fries are a good way of adding lots of vegetables to your meals and easy to make. (Use a non-stick frypan or wok and avoid adding oils. Use a tiny bit of water in the pan, instead of oils.)

Low carb, doesn’t mean the product is healthy, or low in calories.

Gluten free, Keto, vegan, no added preservatives also doesn’t necessarily mean the product is healthy, or low in calories.

(Keto can mean the product is high in fat, so that can mean the product might be high in calories.)

Protein is filling, protein helps retain muscle mass when dieting. Protein takes a lot of energy for the body to process. Protein can be good for weight loss.

But just because a product states high protein, it doesn’t mean the product is healthy for you.

Muscle mass helps burn more calories. So think about some resistance exercise like push ups, chin ups, goblet squats, bike ride hill sprints, or go to the gym if you can. (Check with your Doctor first.)

Weight loss isn’t a linear path, some days you will lose more weight, some days nothing, some days very little fat loss occurs. Stick with the plan. As long as you are in a calorie deficit for the day, or overall calorie deficit for the week, you will lose weight.

(Normally the fastest and largest amount of weight loss is in the first few weeks. Depending on how much weight you have to lose.)

As well as the fluctuations of weight loss, eventually you might plateau as your weight loss stalls. This is normal, regroup, plan your healthy meals and keep up the good choices and you will lose weight.

You don’t have to count calories, but try to educate yourself on what foods are high in calories and what foods are low in calories.

Every time you pick up some packaged food, turn it over and look at the ingredients and calories per serve. (Or kilojoule’s.) Eventually you will learn about high calorie foods and the nutrition value.

Weight loss can be unhealthy for getting nutrition. As you are having less calories, which can mean less variety of nutritious foods. So try to have a wide variety of different foods groups, like: Vegetables, healthy fats, dairy, wholegrains, lean proteins, fish, fruit, etc.

Get the family or significant other involved in the healthy meal prep, planning and exercises to help support you. They might even join you.

Calories are king for weigh loss. If you are in a calorie deficit, you will lose weight. One pound (0.453592 kilogram) of fat equals roughly 3,500 Calories. (14644 Kilojoules.)

If you are in a calorie surplus, that is eat more calories (energy in) then your body burns, (energy out) you will put on weight. This is regardless of what the diet is: celebrity diet, Keto, Hollywood diet, Paleo diet, this month’s fashionable diet, etc.

Don’t be concerned with weight loss supplements like pills, etc. Most of them don’t work, or if they do, only about a .02% difference in results. (I’m making the .02% up, but it is not far off the mark.)

Work in fibre into your diet, like vegetables, fruits and grains.

Carbs have got a bad rap and not all carbs are bad. Complex carbs like whole grains, multi grains and legumes are good for energy and fibre.  Avoid simple carbs like added sugar in soft drinks, white bread and cakes.

If you don’t like the taste of multi grain and wholemeal breads, have half a sandwich with white bread, (one side) and the other side with wholemeal bread. Eventually switch to the whole sandwich of wholemeal when you get used of the taste.

Every time you do something positive, like exercise or a make a healthy food choice, pat yourself on the back. Eventually those good choices daily will become good habits. Good habits lead to good results.

Set exercise goals and weight loss goals.

Don’t be too hard on yourself if you go off track. Your human, dust yourself off and think about some good planning and healthy choices.

The Man Shake does work, stick to the plan.

 

The Man Shake nutrition

The Man Shake Nutrition
Here are the calories, kilojoules and macros (protein, carbohydrates and fat) of The Man Shake flavours.

Most of the macros are similar, but differ slightly depending on flavour.

The Man Shake Chocolate 56g
Quantity Per Serving Quantity Per 100g / 100mL
Calories 210 375
Kilojoules 878 1567
Protein 30g 53.5g
Fat 4g 7.1g
Carbohydrate 11.9g 21.3g
The Man Shake Strawberry 56g
Quantity Per Serving Quantity Per 100g / 100mL
Calories 207 370
Kilojoules 864 1540
Protein 30g 53.5g
Fat 4g 7.1g
Carbohydrate 10.8g 19.1g
The Man Shake Banana 56g
Quantity Per Serving Quantity Per 100g / 100mL
Calories 207 370
Kilojoules 864 1540
Protein 30g 53.5g
Fat 4g 7.1g
Carbohydrate 10.8g 19.1g
The Man Shake Vanilla 56g
Quantity Per Serving Quantity Per 100g / 100mL
Calories 212 370
Kilojoules 882 1540
Protein 30g 53.5g
Fat 4g 7.1g
Carbohydrate 11.7g 19.1g
The Man Shake Coffee 56g
Quantity Per Serving Quantity Per 100g / 100mL
Calories 207 370
Kilojoules 864 1540
Protein 30g 53.5g
Fat 4g 7.1g
Carbohydrate 10.8g 19.1g
The Man Shake Caramel 56g
Quantity Per Serving Quantity Per 100g / 100mL
Calories 207 370
Kilojoules 864 1540
Protein 30g 53.5g
Fat 4g 7.1g
Carbohydrate 10.8g 19.1g
The Man Shake Choc Mint 56g
Quantity Per Serving Quantity Per 100g / 100mL
Calories 204 365
Kilojoules 850 1520
Protein 30g 53.6g
Fat 4g 7.1g
Carbohydrate 9.9g 17.7g

  

What ingredients are in The Man Shake?

The Man Shake Ingredients
The ingredients in the shake are:

Chocolate

Protein Blend (Milk Protein Isolate, Whey Protein Isolate), Fibresol-2, Soluble Maize Fibre, Thickeners (Maize Starch, Xanthan Gum, Guar Gum), Cocoa (6.5%), Medium Chain Triglycerides, Sweet Potato Flour, Minerals (Calcium Phosphate, Magnesium Oxide, Ferric Phyrophosphate, Zinc Sulphate, Potassium Iodine), Vitamins (C, B3, E, B2, B6, B1, A, Folate, B12, D), Flavours, Flaxseed, Psyllium Husk, Probiotics (Lactobacillus Acidophilus, Lactobacillus Rhamnosus, Bifidobacterium Lactis, Bacillus Coagulans), Chia, Sweetener (Sucralose), Green Tea Extract, Soy Lecithin.

Vanilla

Protein Blend (Milk Protein Isolate, Whey Protein Isolate), Fibresol-2, Soluble Maize Fibre, Medium Chain Triglycerides, Thickeners (Maize Starch, Xanthan Gum, Guar Gum), Flavours, Sweet Potato Flour, Minerals (Calcium Phosphate, Magnesium Oxide, Ferric Phyrophosphate, Zinc Sulphate, Potassium Iodine), Vitamins (C, B3, E, B2, B6, B1, A, Folate, B12, D), Flaxseed, Psyllium Husk, Probiotics (Lactobacillus Acidophilus, Lactobacillus Rhamnosus, Bifidobacterium Lactis, Bacillus Coagulans), Chia, Sweetener (Sucralose), Green Tea Extract, Soy Lecithin.

Strawberry

Protein Blend (Milk Protein Isolate, Whey Protein Isolate), Fibresol-2, Soluble Maize Fibre, Medium Chain Triglycerides, Thickeners (Maize Starch, Xanthan Gum, Guar Gum), Flavour, Minerals (Calcium Phosphate, Magnesium Oxide, Ferric Phyrophosphate, Zinc Sulphate, Potassium Iodine), Vitamins (C, B3, E, B2, B6, B1, A, Folate, B12, D), Sweet Potato Flour, Flaxseed, Psyllium Husk, Beetroot Extract, Probiotics (Lactobacillus Acidophilus, Lactobacillus Rhamnosus, Bifidobacterium Lactis, Bacillus Coagulans), Chia, Sweetener (Sucralose), Green Tea Extract, Soy Lecithin.

Banana

Protein Blend (Milk Protein Isolate, Whey Protein Isolate), Fibresol-2, Soluble Maize Fibre, Medium Chain Triglycerides, Thickeners (Maize Starch, Xanthan Gum, Guar Gum), Flavour, Minerals (Calcium Phosphate, Magnesium Oxide, Ferric Phyrophosphate, Zinc Sulphate, Potassium Iodine), Vitamins (C, B3, E, B2, B6, B1, A, Folate, B12, D), Sweet Potato Flour, Flaxseed, Psyllium Husk, Probiotics (Lactobacillus Acidophilus, Lactobacillus Rhamnosus, Bifidobacterium Lactis, Bacillus Coagulans), Chia, Sweetener (Sucralose), Green Tea Extract, Soy Lecithin.

Caramel

Protein Blend (Milk Protein Isolate, Whey Protein Isolate), Fibresol-2, Soluble Maize Fibre, Medium Chain Triglycerides, Thickeners (Maize Starch, Xanthan Gum, Guar Gum), Flavour, Minerals (Calcium Phosphate, Magnesium Oxide, Ferric Phyrophosphate, Zinc Sulphate, Potassium Iodine), Vitamins (C, B3, E, B2, B6, B1, A, Folate, B12, D), Sweet Potato Flour, Flaxseed, Psyllium Husk, Probiotics (Lactobacillus Acidophilus, Lactobacillus Rhamnosus, Bifidobacterium Lactis, Bacillus Coagulans), Chia, Sweetener (Sucralose), Green Tea Extract, Soy Lecithin.

Choc Mint

Protein Blend (Milk Protein Isolate, Whey Protein Isolate), Fibresol-2, Soluble Maize Fibre, Thickeners (Maize Starch, Xanthan Gum, Guar Gum), Cocoa (8.5%), Medium Chain Triglycerides, Minerals (Calcium Phosphate, Magnesium Oxide, Ferric Phyrophosphate, Zinc Sulphate, Potassium Iodine), Vitamins (C, B3, E, B2, B6, B1, A, Folate, B12, D), Flavour, Psyllium Husk, Flaxseed, Probiotics (Lactobacillus Acidophilus, Lactobacillus Rhamnosus, Bifidobacterium Lactis, Bacillus Coagulans), Sweetener (Sucralose), Sweet Potato Flour, Chia, Green Tea Extract, Soy Lecithin.

Coffee

Protein Blend (Milk Protein Isolate, Whey Protein Isolate), Fibresol-2, Soluble Maize Fibre, Medium Chain Triglycerides, Coffee (6.7%), Thickeners (Maize Starch, Xanthan Gum, Guar Gum), Minerals (Calcium Phosphate, Magnesium Oxide, Ferric Phyrophosphate, Zinc Sulphate, Potassium Iodine), Vitamins (C, B3, E, B2, B6, B1, A, Folate, B12, D), Flaxseed, Sweet Potato Flour, Psyllium Husk, Probiotics (Lactobacillus Acidophilus, Lactobacillus Rhamnosus, Bifidobacterium Lactis, Bacillus Coagulans), Flavour, Chia, Sweetener (Sucralose), Green Tea Extract, Soy Lecithin.

 

Conclusion

The Man Shake variety box

The Man Shake is a well-designed meal replacement shake that is high in protein. It is simple, easy and convenient to use.

Ensure you eat a variety of: lean meats, fish, fruits and vegetable, dairy, wholegrains, legumes and healthy fats when on the program.

If you follow the guide by having two shakes a day, have sensible portion meals and snacks with a balanced diet, you will lose weight on the program.

 

Resources, References, Information and Extra Reading

Weight Loss Books and information

The Man Shake

The Lady Shake

Australian Dietary Guidelines

The Man Shake Guide PDF.

The Muscle and Strength Nutrition Pyramid. By Eric Helms.

Fat Loss Forever, How To Lose Fat and Keep It Off. By Peter Baker and Layne Norton PH.D

Burn The Fat Feed The Muscle. By Tom Venuto.

The Renaissance Diet, A Scientific Approach to Getting Leaner and Building Muscle. By Dr. Mike Israetel, with Dr. Jen Case and Dr. James Hoffman.

Specialist in Fitness Nutrition. John Berardi, PH.D and Ryan Andrews, MS/MA, RD.

The Ultimate Volumetrics Diet. By Barbara Rolls, Ph.D. with Mandy Herman, R.D.

The Fast Diet. Dr Michael Mosley and Mimi Spencer.

The Biggest Loser Express Rapid Weight Loss Guide.

Gut Buster Waist Loss Guide. By Garry Egger & Rosemary Stanton.

The 8 Hour Diet. By David Zinczenko, with Peter Morse.

The Fat Loss Prescription. By Dr. Spencer Nadolsky.

The CSIRO Total Wellbeing Diet. By Dr. Manny Noakes with Dr Peter Clifton.

The CSIRO Total Wellbeing Diet book 2. By Dr. Manny Noakes with Dr Peter Clifton.

Smart Sport, The Ultimate Reference Manual For Sports People. Compiled by Robert de Castella and Wayde Clews.

Science and Development of Muscle Hypertrophy. By Brad Schoenfeld.

Sculpting Her Body Perfect. Second edition. By Brad Schoenfeld.

Bigger Leaner Stronger. By Michael Mathews.

Beyond Bigger Leaner Stronger. By Michael Mathews.

Thinner Leaner Stronger. By Michael Mathews.

Advanced Sports Nutrition. By Dan Benardot, PHD, RD, FACSAM.

The Hungry Brain. By Stephan J. Guyenet, PHD.

Eat Stop Eat. By Brad Pilon.

Mens Health, The Lean Muscle Diet. Lou Schuler and Alan Aragon, MS.

Body for Life. By Bill Phillips and Michael D,orso.

12WBT. 12 Week Body Transformation. By Michelle Bridges.

Your Best Body. By Michelle Bridges.

Keeping It Off. By Michelle Bridges.

Losing the last 5 kilos. By Michelle Bridges.

28 by Sam Wood.

Visualization For Weight Loss. By Jon Gabriel.

The Complete Guide To Fasting. Jason Fung and Jimmy More.

The Lean Gains Method. By Martin Berkhan.