All the diets that work, have one characteristic in common: a calorie deficit.
 
By definition, a calorie deficit is a state in which you’re eating fewer calories than you’re expending to keep your body alive, go about your daily activities, and exercise. This is how you can lose body fat over time.
 
Once you achieve your fat loss goal and want to maintain your weight, then you don’t need to stay in a deficit. You now need to achieve calorie balance, or a state in which your calorie intake (food) matches your output (survival, daily activities, and exercise).
 
To accomplish this, you need to increase the amount of calories you’re eating. Hurray!
 
However, if you increase them too much, you can accidentally get into a calorie surplus, which is the opposite of a deficit and will cause fat gain.
 
So by how much should you increase your calories without regaining weight?
 
In this article, I’m going to teach you a three-step method to calculate your maintenance calories for when you’re done with your diet, or when you want to take a temporary break from it.
 
I take this approach with myself and all my clients to ensure they not only drop fat, but also maintain those hard-earned results.

​Everyone knows protein is important for muscle growth.
 
But why?
 
How much do you need?
 
How often should you eat it?
 
And is it true that we can only digest and absorb 30 gr of protein at a time?
 
This article is going to answer all of these questions and more, using the latest research on the topic of protein intake and muscle growth.
 
Here’s what you’ll learn:
 

• What protein is and its main roles within the human body
• How protein affects muscle growth
• How much protein you need per day
• The best protein sources for a muscle-building diet
• How often to eat protein and in what quantities
• How to time protein around your training sessions

 
Keep reading to maximally stimulate your brain protein synthesis.