Adam Schafer

So your body's like, why would I want to increase my resource demands when things are stressful?

So it's like pro-fat, anti-muscle is what poor sleep produces.

Okay, let's get back to protein now.

So here's what's interesting about protein.

When you look at comparable diets that are both high protein, so they're both good, both of them are in a surplus, but one of them is even higher protein, you see less fat gain.

And there's a few theories as to why.

One of them may be the thermic effect.

Protein in a gram per gram basis, even calorie per calorie, it tends to burn more calories to have protein than it does for carbohydrates.

Yeah, I mean, I hate to say this because this is so... I know, it's kind of a small factor.

This is so clickbaity, but protein is the fat-burning macronutrient.

So if you're doing everything great, you're getting essential fats, your protein's already high,

and you want to bump your calories more, and you're like, you know what?

I think I'm just going to eat even more protein.

Yeah.

Next up, avoid junk food and candy.

So here's why.

If your mindset is already, I'm going to gain.

So this is especially for people who want to build.

Like they're not just trying to build so they can get leaner.

They just want to get strong and big.