Whole foods should be the primary source of nutrition, with protein shakes used only as a supplement at the end of the day.

“Save your protein shake for the end of the day when you didn't hit your target and then throw it in there. Here's why I don't think it's a good idea to throw them in throughout the throughout the day.”

A caloric surplus of 500 to 1,000 calories above maintenance is necessary for effective muscle growth.

“In my experience, and I'd love your your input, in my experience, for somebody to gain good lean body mass that's not, you know, body that's not body fat with good programming, you're looking at about 500 to 1,000 calories above maintenance, right? In that range.”