Andrew Huberman· PhD
I would say, sort of the simple and direct answer is you try to keep the caloric surplus pretty judicious. So, 10% ish above maintenance conditions, which could be for somewhere between 200 possibly 300 calories
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
I would say, sort of the simple and direct answer is you try to keep the caloric surplus pretty judicious. So, 10% ish above maintenance conditions, which could be for somewhere between 200 possibly 300 calories
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now if somebody is starting with a higher body fat percentage now we've got somebody that has you know they have an energy reserve and we can petition that stored body fat and that's the whole concept behind you know body recomposition so for some individuals if they do have body fat I may not need to put them in a Major Surplus