Hey All! Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy 2 small editing errors: 1) With the imperial conversions, I wrote X g/*lbs*, but I realize that X g/*lb* is more accurate 2) The X-axis in many of the graphs noted total protein intake (g/*kd*/d), the *kd* is supposed to be *kg* :) Timestamps: 0:00 Intro 0:27 Part I: The Scientific Literature on Protein & Gains 4:57: Training Experience/Effort? 6:27 Cutting? 8:18 Bulking? 8:54 Part II: This Is Worth Remembering 11:13 Part III: Final Thoughts + Summary Additional Note: Nitrogen balance data was mentioned. However, it's worth noting this isn't perfect. Nitrogen balance data does not always successfully predict muscle growth outcomes. The indicator amino acid oxidation technique is considered to be more reliable though. Here are some papers that involve a discussion on this: www.researchgate.net/publication/332441779_Should_Competitive_Bodybuilders_Ingest_More_Protein_than_Current_Evidence-Based_Recommendations + www.researchgate.net/publication/257350851_A_Systematic_Review_of_Dietary_Protein_During_Caloric_Restriction_in_Resistance_Trained_Lean_Athletes_A_Case_for_Higher_Intakes

I did a little experiment on myself with this very subject a couple years ago. My hypothesis was that since your body essentially converts excess protein to carbohydrates, that was why you still managed to see gains with higher intakes. So what if I ingested protein on the low end of the recommended spectrum and upped my carb intake instead? Well, after two years I've still made plenty of gains ( no noticeable difference from before when I was at the Standard 1 G per pound) my workouts are much better with the higher carb intake, and meals are definitely more varied and enjoyable. It works for me 🤷 EDIT: this isn't dietary advice, or a problem that needs a solution. Simply an anecdote related to the subject of the video I thought I would share. Take it as you will.

My own personal experience is that since i have deliberately went super high protein, my improvement across all lifts has been consistent

When I was seriously into this sport I did some experimentation (even when taking PEDs). I personally found NO negative effects from dropping 250g protein per day to a measly 50g. In fact... the less protein I took generally the better gains I made as my digestion system was not hampered and rewarded with other macro nutrient food better suited. I concluded that high protein intake was nothing more than a myth, fueled by the magazine and advertising industry as a mechanism to stay relevant. I'm not saying protein isn't important, but that so few individuals genuinely experiment with levels of grams to outcomes. Most are sheep blindly following literature, and this is sport is massively about genetics which throws 90% of studies out of the window. Test, test and test with yourself only, nothing else really matters.

I am 6 feet, 85 kg male with 15% body fat percentage. I have been weightlifting since the last 14 years and have tried 75 grams, 100 grams and 150 grams protein per day keeping all other variables constant (total calories, workout etc) I have not even found a single difference among all three protein intakes in body composition, strength or anything else. Infact, my blood work is the best at 75 grams protein per day.

So many of these studies make reference to "older" people. None of them specify what ages "older" is comprised of. I'd love someone to be specific about what this means.

I’ve never noticed any difference in muscle utilizing different amounts of protein except….when cutting calories. At that point, higher protein seems to make quite a difference. I do hope there is more research on this specific area in the future.

That graph showing how NOTHING is left on the table is science at its purest! xD Love your vids, i can imagine the amount of work the graphics alone take, not to mention the research.

Very interesting findings! I am a dairy farmer - feed-milk-relationships are well researched in this area. What strikes me is that people are looking at the curves around 1:00 and try to find the effect maximum. In dairy farming, you'll look for the efficiency optimum in most production environments, which would translate to the maximum pitch or slope of the curve (or maximum of the first derivation, mathematically). This is where you'll get the most 'bang for your buck' in terms of protein. Looks like the efficiency maximum is sitting around 1 to 1.2 g per kg, translating to about 90 to 108 g per day for a person like me (90 kg). Yeah, you could eat more. But adverse effects are often connected to a supply of a nutrient that is too low or too high - I could see benefits of staying at the sweet spot.

not just the amount of protein...If you eat more protein aka beef and eggs, you get more choline,creatine,carnitine,glutamate etc for repair and hormones...what the protein is attatched to.

Candito mentioned HoH in his last video. RP has done that a couple times in the past as well. Just love to see it x)

One thing that gets misconstrued is when you hear "1 gram per lb of bodyweight" you have 300 lb overweight guys out there pounding 300 grams of protein and its just excess for someone who's not in the position to be consuming excess anything. Its based off LEAN body mass as stated in this video. Also its my observation that this model should only be for folks who are ACTUALLY training hard. The average soccer mom and desk dad thats going to the gym 2x a week riding the elliptical and doing 3 sets of bicep curls with 20lb dumbbells does not need to be eating that much protein in my opinion.

Mike Metzner has been preaching this. He recommends a balanced diet of 50% carbs, 30% protein, 20% fat

I've been eating more fiber, drinking more water, and taking in more minerals. I do more cardio now. I'm 200lbs and try to get at least 100g of protein per day. Depending how I feel, I'll eat more. Trust your body. Take your time.

Good to know that bulking does not change how much protein you need. I have also read (but not been able to verify) that you will gain less fat if you consume more protein in a bulk. If anything, I would say you need to worry a bit less for protein intake, because you are probably going to consume more than when you are maintaining, even if it is just an extra 10g.

I've worked out every day for 1 year now. I'm turning 40 this July. The past 5 months straight, I've seen 2lbs of lean muscle mass growth. I consume .75g per lb and maintain a

Main points for me: - there is no clear cut standard on ideal protein intake. The graphs themselves show weak correlation despite the line of best fit suggesting it's not as clear as we think. Less than 0.7 g/lb might still be enough - protein quality matters, animal-based protein has higher digestibility and EAA amount. Specifically Whey, Bovine milk, Beef and Eggs. (The Skeletal Anabolic Muscle Response to Plant vs Animal based protein consumption - Viet Stephan) - there is little evidence to suggest that more experience weightlifting requires a higher daily protein intake - resistance training is still the most significant indicator in muscle growth, it is the stimulus

So glad I found this channel.

I started seriously lifting / bodybuilding at about age 35 and began researching supplements and protein intake. I used to be obsessed with getting 200 plus grams of protein per day and had to drink at least 3 shakes and incorporate egg whites to meet the minimum daily intake. Got really tired of trying to keep up and kicked that mindset to the curb. I now take in as much as I can from food with an average of one shake a day depending on how I have been eating and training. I still use eggs and egg whites to bump it up when needed but I can tell you that I look and feel better than I ever have. Granted, I have lost a little bit of mass but at 220 lbs. and 5"10" I could afford to lose a little. I am now 190-195 lbs. but I am totally ripped down, with abs popping, a 30-inch waist with that crazy wide shoulder, small waist v taper. So I suggest you find your sweet spot on the protein intake, get the most from your food, and supplement with eggs and protein powder as needed. I am probably only getting 150 grams of protein on a good day and maybe 180-200 on a great day, which again, depends on how I've been eating and training in the last few days and even weeks.

Im not a big Mike Mentzer fan, he was a bit crazy in my opinion but he stated this in the 70's and was ridiculed by the BB industry at the time

Lots of studies focus on protein needs for muscle growth/maintenance, but little is said of other systemic protein needs. For instance, protein is the 2nd largest component of the brain...how would that figure into the overall need for systemic health.

One of the best fitness youtube's channels

I'm glad it was mentioned about how much you should require for your fat free weight. I'm around 200lbs. There is no way I need 150 to 200 grammes of protein. I probably don't even have 100g most days. Even when I'm carrying a decent amount of muscle.

Unless you are an actual competitive bodybuilder: If you eat a reasonably clean diet, you should be able to tell if you need more protein because you will crave more protein. I don't ear particularly cleanly but I can tell the difference pretty easily. And as long as you keep making steady progress, your training-diet-rest trinity is tuned well enough for your current level of training.

I have noticed a lot of the confusion arises when we start talking pounds. A kg is 2.2 pounds, so when we are being told one gram per pound that is double the intake a person taking 1 gram per kilogram. I see this all the time. Someone weighing 200 pounds is being told to consume 200 grams per day in the states while in the kg system its only 90 grams.

from my experience personally as someone currently doing a bodybuilding cut for a comp l find having higher protein to be essential for keeping my muscle mass and strength. I'm actually on 1.5g protein per pound so way above the recommended. I've even made PR's while on a cut for some minor exercises, all my compounds have decreased but l've kept majority of my strength despite losing more than 10kg and reaching 10% body fat currently. 62kg eating 200g protein and roughly 250g carbs for 2200 calories. I believe the higher protein works mainly for me simply because of the fact l do like an hour and a half of active cardio daily and 15k steps usually as passive cardio. Often endurance athletes need a lot higher protein consumption, as someone who may be a hybrid between endurance and building muscle that may be the reason for my higher protein intake working. This is all just me assuming things though.

Hey HOH, I would love to see you dig into the research on meal/protein timing. NOT as it relates to muscle anabolism but as it relates to muscle catabolism. There seems to be a pervasive idea that you will experience muscle loss if you don't eat soon after training (within 1-2hrs). I haven't been able to find any substantial evidence supporting this and none of the content creators I trust seem to have covered it. I've had some anecdotal observations from people I've met who are reasonably jacked and who workout in the morning but fast until noon which makes me doubt the idea in its entirety. I would love to see your take on this

High protien intake, 2-3 protien shakes a day, and after 10 years i now have stage 1 kidney damage. I was drinking upto 15lt of water per day in summer doing construction, no shortage of water. So do it at own risk.

Thank you for analysing so many papers and your recommendations - I always look forward to the next thought-provoking video. TBH I'm fed up with having to repeatedly work out how much protein I'm getting from various meals & protein powder. If it were possible I'd actually prefer to get my protein from a couple of tablets - most importantly it would save on the washing-up.

Powerbuilding since 2000, always with a high protein diet. I was recently forced to switch to a less protein and more carb diet due to circumstances. I gained a lot of strength and mass. Better recovery, more energy...

I think what often gets left out is that, while muscle tissue is primarily protein (and water), the processes needed to build muscle require energy, which is most efficiently derived from carbohydrates. There are also other variables that may affect your ability to increase size and/or strength.

Nice to see some recent research on this. These videos are awesome by the way. I've always found these "one meal a day" intermittent fasting people interesting, especially when they're ripped. If one is able to maintain above average amounts of muscle on one meal a day, that's gotta give you some insights on how much protein the body can process.

Amazing to see how different people are

7:03 , I heard the body weight i should use as a base is the weight i aiming for. For example, someone weights 90kg and he wants to decrease his weight to 77kg, and he decided to take 2.3 g/kg/day Should he take 77x2.3 or 90x2.3?

I’ve read several papers on the subject as well. A study shows .73-1.25 g/lbs essentially yielded the same amount of gains in natural athletes. 1.26+ only yielded 10% more results. There is definitely a diminishing returns in natural athletes.

I’ve never understood why nobody ever calculated protein requirements based purely on lean body mass instead of whole body weight. Great video!

Back in the mid 90s to 2000s i was lifting hard and followed the 1g/pound. As i get older, i still managed to be of decent size and strengthen, but now i only take down maybe 90-120g a day @ 175lbs.

Shouldn't protein needs be based on training load (energy used in our training) and energy-balance calorie needs, rather than on body weight? As training load and total daily calorie burn go up, we do more "damage" to our muscles and other protein-using systems (almost everything in the body) and hence we need more protein to repair and then rebuild-supercompensate. A person doing no training and with low levels of daily activity should not need nearly as much protein as someone who is training and has higher activity levels through the day. Basing protein intake recommendations on body weight is nonsensical and studies that do this should be critically examined to see who is funding them...protein supplement suppliers perhaps? The FDA and USDA do not base their recommendations on body weight but on daily calorie needs for energy balance/activity level.

Might be a silly question but i still want to ask to be sure: if you're training for strength and not for hypertrophy, do you still need to consume more protein? If so is the protein intake spectrum shown in this video works for it?

Not everyone has the same androgen levels Also, calorie and carbohydrate restriction will cause a substantial drop in primary androgens, reducing protein synthesis.

One thing I've always wondered about these studies is do they make sure it's not just the added calories in itself that give hypertrophy a boost and not proteins per say. Like do they give double blind suplements to the subjects, one group has added carbs, the other proteins (with calories matched)? And also compare to added carbs, how much of a boost in muscle mass do they get? 10%? 30%? 50%? Would love to be enlighten on that

Trained legs to failure- so X grams of protein. Next day skipped workout- X? grams of protein. Next day light workout of just biceps- X? grams of protein. What protein are you consuming, a Complete protein? Can you average the grams over the course of a week? 2 weeks? Bottom line is listen to your body..it will tell you Exactly what you need. Not recovering from last weeks workouts? Try Upping your protein a bit and get more sleep. You can get dialed in...just takes time. 💪💪💪💪

I find 1.2g kg for me is optimal. Taking any more is a waste of money. Some days i go as low as 0.8g kg and i see no difference. Each person should find there own level, what can afford and what u can eat with ease.

my uptake is 90g a day, I weight 70kg. I measure my uptake by ... sweat ! eat a certain amount of protein (lets say 200g), and then sleep at night, if you wake up at the middle of night with sweat and feel hot, it is too much! now reduce the intake amount to 100g and see if you are still sweat or not. Listen to your body is the best way to take nutrition.

Subbed. what an amazing channel. just what i want - cutting edge data well presented with well reasoned hypotheses. Excellent!

The only factor that influences protein "intake" is how much you consume. What is a more crucial factor regarding protein is how much the body utilises, and the surrounding factors that influence utilisation.

I'm glad you looked at the R^2 value. Many studies in exercise science fail to consider it in their conclusions.

I don’t count protein or calories. Just eat good and train hard, anything further optimization is just diminishing returns. Also, don’t take protein powder, it’s hard on your liver and will imbalance your amino acids, take collagen peptides or gelatin instead, it will improve your digestion like nothing else.

I eat around 4grams per kg. I do see deminishing returns on protein but my physique looks better when I consume 4 grams vs 2 grams.

One of the things most confusing for me is that no one differentiates between Bodyweight and body composition. So this video helped a bit. I weigh 160kg but about 30-40 kg of that is fat (strongman body). Still, getting 200-300g of protein a day without adding a lot of calories seems borderline impossible. Anyone?

All types of proteins are different and do different things, most ppl have no idea what they are taking

So less body fat = less protein we need? And more carbs? Or i misunderstood something? I thought higher protein on lower body fat secure the muscles 🤔🫡

The protein marketing machine has a death grip on society

Absolutely amazing video as always! It’s highly informative and super helpful. Thank you so much for all the great work! It’s greatly appreciated. 🙌

All the different conclusions on protein intake made me test the claims of them. I personally felt the best and have seen the best results at around 2.3 g. 1.6g was just to little, everything over 2.5g messed with my digestive system. So I really think the oldschool 2g and more is still the way to go, the studies seem all over the place and inconclusive to me, so I go oldschool on this one. You know, with all the decades worth of Bodybuilders proven it to work.

this is reassuring and makes sense, I've averaged 80% of a gram per lb of body weight, yet had strength gains over the course of months that was more than satisfactory. I figured the people trying to convince me 1.5/2 gram per lb were way over doing it.

On a bulk i would say around 1,8 protein pr kg is enough, because i read somewhere that carbs has a protein sparing effect ☺️

The amount depends a lot on how much physical activity you do, how much time you spend walking or running. For a sedentary person, 1g per kg is the minimum of the minimum. For someone who practices moderate physical activity and/or goes to the gym as an amateur, 1.5g per kg is the minimum. For those who practice intense activity every day, 2g per kg is the minimum, and could be even more. If you have done a lot of physical activity on that specific day, it is better to consume more than 3g per kg. If you are serious about gaining muscle by practicing physical activity, the ideal is to maintain a maximum of 2g ~ 3g per kg for 365 days of the YEAR. There's no point in eating very little protein one day and a lot the next, you have to maintain a decent average. Injectable anabolic hormones are the only ones that can make you gain muscle from fat and carbohydrates, so if you want to eat less protein, use them. But even so, you will still need to eat protein depending on your level of physical activity for the day and week.

I think carbs play just as an important role in muscle growth. There is a certian amount of carbs to protein to good fats that help with muscle growth and its not just protein itself. Usually carb intake should be higher than protein intake (good carbs and depending on your goals). If you want to pack on mass then carbs are very important. You put on mass and then shred down

Gram per LBS or lean body mass. So you should calculate your % of fat, then use this formula: (number of gram per kg that you want) * ((your weight) - (amount of fat)) If I have 80kg, and my body fat is 30%, then i calculate like this: 2g/kg * (80kg - 24kgfat) = 112g of protein per day.

There is definitely not a one size fits all when it comes the amount protein you need to consume. Age, health, activity level, goals.. are all goind to factor in to your personal needs.The older you get the more quality protein you'll need to consume. FYI.. plant protein IS NOT THE SAME AS MEAT/WHEY PROTEIN. You will NOT get the BCCA's from plants that you get from meat/whey. You will have suppliment (alot) to get the same.. even then.. it's a little bit of a crap shoot. 1grm/1lb of desired body weight.. should be a starting point ... You have to experiment with it from there...to see how YOUR body responds. If your not active or only workout lightly once a week.. then.. 1 gram is more than suficiant for most people.. beyond that.. you'll need to factor your level of activity and goals into the amount. This really sohouldnt be a rocket science sort of thing.

I measure when I've hit my protein ceiling by the way my sweat smells. If it starts to smell ammonia I'm eating more protein than my body can process.

Pairing going up to 2.5g/kg/d (including 50 g whey protein at bedtime) with regular intake of trimethyl glycine, aka "betaine" (3 g spread across a day), I've gained almost 10 kg in the past three months while, according to remarks at the gym, I've turned into a "power lifter." BTW, on a keto diet that includes (organic, whole-fat) dairy, the methyl groups in betaine can be used by the body (the brain, in particular) to create needed metabolic products from the galactose that is split from lactose. [Galactose is more important that most think, which suggests why there is upwards pressure on lactose tolerance, now appearing in ~35% of the human population.]

The debate continues...

11:28 That thing that always disturbs me. you should have Xg of protein per kg body weight... in my logic it makes no sense. There must be difference if you are an overweight or a buffed dude with 130kg. Thx for making this clear!

can you make a video about how much calories do you really need to build muscle?

People min/maxing protein while at the same time smoking weed, drinking alcohol, sleeping like shit and training at RPE 4.

Just because you eat a certain amount of protein a day doesn’t mean your body absorbs it all. Some nutrients just pass straight through your body. Personally I think it’s best to be on the higher end of the protein range. I consume a lot of lean meat, milk and eggs so I easily go over the range but it’s the diet I enjoy the most and stops me eating junk

I did something similar. My basic guide is, if I am eating 100g of Extra protein a day above a normal intake, without putting on 100g of muscle a day, I am eating too much protein. Better to use carbs and fats to help balance your diet.

Why would you NOT aim for higher than the highest estimate? Worst case scenario you arent growing more but getting leaner calories. There's no real negative to eat more

i eat mostly plant based whole foods whenever i want. somedays one meal someday 4 meals. there are days i dont even get 50 grams of protein but im fairly muscular than average male. i can bench 225 ten reps

On almost all fitness channels that sell proteins themselves, they tell you that you should use at least 2 grams per kg of body weight. The channels that focus on learning good techniques, instead of posting as many videos as possible, without sales say that 1.4 -1.7 grams / kg is enough for muscle building.

Looking forward to your video on protein quality. There is a pretty good interview on KZfaq about it with Stuart Phillips, on the channel Nutrition Made Simple. The key takeaway is, looking at single meals or even meal elements is not relevant. If you underconsume an amino acid adding up the day, then it can become relevant. As I am not consuming any animal products due to ethical reasons, I'm just aiming for 1.6g/kg, as there are multiple studies showing no difference in muscle gains on plant based vs mixed diet (for example Hevia-Larraín et al 2021).

I do track my protein consumption down to the gram, but when I start eating excess protein, I start to fart on daily basis, haha.

I think that it also depends on the use or no use of steroids.

Like most things in fitness, you generally do not need to overthink the minutia, although these studies are interesting for sure. I try to get around 1 gram per pound of bodyweight (funny how science often comes around to supporting "bro" science, lol). Some days I get more, some days less. If you don't hit your target one day, no need to panic, it's the long term trend that matters more. Related but off topic, have there been any videos done on BCAA's? I often flavor my water with them and drink it during a workout. Protein, a mild organic pre-workout (basically caffeine), and BCAA's are the only supplements (besides normal vitamins) that I have ever used. Thanks!

Relation to FAT FREE body mass (muscle mass meter) is key in my opinion.

I'd be curious to see how an individual production of protease enzyme affect ideal protein consumption. As an example: I'm in my sixth decade....I don't secrete the same amount of protease enzymes as I did in my youth. I don't seem to benefit from increased protein intake. But I seem to benefit from supplementing by using Bromelain and Papain. Nothing measured. Just anecdotal and observed. Also, there are many individual factors affecting one's protein synthesis and how it's utilized. Amazing in this day and age there is still much to learn...

Here we go for one more jaw dropping content. It's amazing!!

I didnt see much difference in a higher protien diet. I thinks carbs are very important for size

It’s interesting to me that the average muscle gained generally kept at an upward trajectory with less below the curve and less above. To me that means the higher the protein intake the more you can ensure max growth/recovery. I have dug into the science behind protein for many years and accepted that I don’t need more than 1G per LB of bodyweight. HOWEVER, I have had a few extended periods of 1.5 G per LB daily and it has coincided with my “best looking” and absolutely strongest forms I have ever had in my life. Every single one of my biggest PRs has been set during the higher protein periods. I also am not substantially increasing calories during this time, I take away some carbs and add the protein. Also very hard for the scale to move up quick during these higher protein periods even if I increase the calories. Most likely due to being able to put in more effort into my training and daily life. Could be coincidence but for whatever reason my body tends to respond well to higher protein intake than 1G per LB

I think it would be great if we had a study that shows if you can still gain the same amount of muscle with the same amount of protein intake in the long run. (which we all know is impossible if you train hard and rest hard but don't hitting a plateau) The point is, a trained person might need more protein intake simply because he has more muscle mass. So maybe you need to increase your protein intake after awhile to break through the plateaus.

there is aso huge diffrence in terms of bioavailability of diffrent forms of protein. So its always better to eat more than neccesary, id say 2g pr pound is optimal

Can u make a video about "mind-muscle connection" I think it's a important subject for maximum muscle hypertrophy I know u made a video 3 years ago about it, but if there's any new data about this subject, new video is needed since u uploaded many videos for other subjects when a new Data is available 😅

I rarely use my protein, bc I always complete my dialy protein intake (1.6x kg)

Huh and there i am only feeling the strength gain after one week workout break 🤔😅

O:49 you all miss the most important metrics....blood vessel growth and branching and inflow-outflow...anytime I trIn I gain veins,after the veins formed growth kicks in,when I'm stop training even for years,muscle memory kicks in(veins and arteries are developed) so growth is instant..makes sense?😊😅🎉😂❤ 9:49

Very good vid.

.6 to 1.5 grams of protein per lean body weight(pounds)depending on the amount of exercise.

I guess, beginners need more protein, than advanced trainers, because resistance exercise increase the sensitivity of muscle to BCAAs for activating mTOR. That's how anabolic steroids work and that's why teenagers and steroid users can grow muscle very fast on low-protein. And that is why older ones needs more protein in some studies (older ones are more inactive usually and less circulating testosterone, both gives less sensitivity for BCAAs). So maybe a beginner needs 1,6g/kg, but a advanced body builder needs just 1,2g/kg (but calories). Also, possibly the it also depends on the training style: The more muscle damage (ex.: series done more close to failure) also increase protein need, because of higher need for repair (more protein synthesis with same FFM increase).

Why would people deviate from decades of anecdotal evidence of what actually works, that has been used to created tens and thousands if not more of solid bodybuilder physiques, because a study told them so?

Given the ambiguous nature of research results, and relatively small sample sizes in exercise science, why not err on the side of caution - say 2g/kg/day. Because it simply doesn't cost that much. I don't see ANY evidence suggesting that higher protein ranges could be detrimental to gains (probable at some point because carbs are a superior fuel source) so simply, why not?

200gram per cell in body daily.

Although very high protein intake may not directly impair kidney health, it can likely lead to hyperuricemia (high uric acid blood levels), which can cause gout and kidney stones (which, in turn, damage kidney tissue). There are genetic factors, of course. I have to stick to 1.4g/kg per day or less to avoid hyperuricemua, but others may not need to.

The problem is everyone is different and we live in an "I want solutions right now, with a side of dopamine" culture, but science incessantly attempts to discover a one size fits all anyway.

In my prime 3 pro kg/ day 300 gram, 1200 kcal.. bodyweight fat, 100 grams, 900 kcal, rest carbs..

This is probably the best video I have ever seen on the amount of protein needed topic. I like the video even more since it confirms my assumptions that I made from doing alot of research.

awesome video, thank you

You might want to eat more protein if you are doing fullbody because that protein is being spread across thin between all muscles

I'm more confused now, thanks😅