 First question is from Josh core in terms of building muscle Is it possible to hit or slightly exceed your protein goal of one gram per pound of body weight? But still have lackluster results because your calories are too low absolutely sure this core is hardcore This was a lesson that I learned You know because I would consider myself in that category of naturally skinny More like an ectomorph, you know the kind of those those you know defunct You know somatotypes right ectomorph being the naturally skinny hard to build muscle person Then you have a couple other somatotypes But I fit somewhat in that category was hard for me to put on mass it was hard for me to put on muscle and I felt like I could train and eat like my friends and it just happened much slower to me one of the first lessons that I learned On all of this was that calories actually are king protein is second But without calories doesn't matter if your protein intake is high You just don't have enough fuel and energy and building blocks building materials That's right And so I remember I would I would aim for protein and it was better than nothing right I would aim for protein it was definitely better than nothing I take protein powder this and that and then at one point I read this article can't remember where I found it But it talked about how you need to aim for how hard gainers need to aim for something like 22 Calories per pound of body weight so to give you some context a 150 pound hard gainer right would need to consume What is that 33? 100 calories and I remember thinking like I think I eat 3300 calories Then I started to add things up and I realized that I wasn't I was on average eating 2500 calories sometimes 3000 calories Every once in a while if I pushed it my calories were above 3300 so I said okay. I'm going to aim for 3300 calories or I think it was 3400 calories for me at the time and sure as shit. I started to pack on Muscle mass so calories for for gaining size, especially for somebody that has a tough time gaining it Nutritionally speaking calories number one protein number two well this is like the question that we got just last week when we were up in Tahoe was the The girl that was trying to build her butt and then was eating enough She said I was eating enough protein intake and then my recommendation was to actually go on a bulk a lot of times This happens where I get somebody who's like man. I'm I'm following like a maps program I'm training this way and I'm making sure I'm hitting my protein intake But I'm just not getting any stronger or building any muscle and then I asked like where the calorie intake is And I'm like well when's the last time you actually went on like a bulk and actually try to increase calories So it's very similar similar answers Yeah, I go on a go on a bulk for a little bit and increase calories and see what happens more often Not if it's not also related to programming, right? So you that's another course that we're taking that for right We're assuming that you're following like a maps type of protocol Or you you under you get the concept of an importance of phasing your programs and so you're you know doing that already So I would address that first right first address making sure that you're not like sticking to the exact same program You've been doing for months and months and months on out And then the second thing would be to put yourself on a nice little caloric surplus for a couple weeks Yeah, if you don't have the you know think about it this way. I'll create an analogy, right? So you have a bunch of workers and you have and you give them building plans and you order them to build a house But then you don't provide them with the materials to build the house You don't give them two by fours. You don't give them nails and screws. You don't give them bricks You could order them all you want to build you a house, but they don't have the building blocks to do so This is what can happen if you have a great workout Even if your protein intake is appropriate and proper you have a high protein intake But you don't have enough calories your body doesn't have the building blocks to build that extra muscle So calories are very important by the way women if your job if your goal is to Shape your body build a butt build some curves speed up your metabolism You also need to look at your caloric intake. In fact the difference between my diet when I'm Getting leaner and building muscle or trying to add size to my body. The difference is not the protein My protein intake is always pretty consistent. I typically aim for about point seven grams of protein per pound of body weight What's different are my calories? I'll have more carbs and more fats from trying to gain that from trying to lose I'll have less carbs and less fat. So the difference is calories