Adam Schafer

The extra calories go to the energy required to lift and train and push to build the muscle.

And again, there's mysterious things that happen to metabolism.

I've never seen anybody build good amounts of muscle eating 50 or 70 calories above maintenance.

It's always had to be.

So women should be like 65, maybe 70 grams.

Minimum guys, more like 80.

Yes.

Now we'll get to protein because there's some great tips on protein a little bit later in this episode.

So some cool stuff on that.

But next, the workout should be focused on getting stronger.

One of the best correlates for building muscle is strength.

Okay.

So when you look at the data, they'll say it's progressive overload, which is a bit confusing for a lot of people.

For something you can measure that's pretty black and white, it's strength.

So throughout this period of time, if you're in a surplus and you're working out and your weight's going up but you're not getting stronger, that's usually not a good sign.

That's not necessarily 100% you're not building muscle, but many times it means we're not necessarily building muscle.

So you want to train to get stronger regularly.

And the lifts you want to get stronger on, the ones that matter the most are the compound lifts.

So it's cool to add weight to your leg extension.

It's fun to be able to leg curl more weight.