Editor's note: If you're still confused with statements like, "a calorie is not a calorie", or how many NET calories your body actually gets from from protein, carbohydrate and fat, you're not alone. This debate has been kicked around for years by two main camps. In one corner are those that apply the First Law of Thermodynamics to nutrition, which essentially argues that the difference between calories ingested versus calories expended will dictate whether weight is gained or lost. The opposition reminds us that when calories are equal, increasing the percentage of protein in the diet usually results in greater fat loss. In this in-depth analysis of a protein overfeeding study, leading researcher Brad Schoenfeld, Ph.D, C.S.C.S helps explain how calories really count.
When it comes to building muscle, training according to the latest findings in exercise science, haven’t always guaranteed gains greater than using theories from the world of broscience.