It's not uncommon for us to let our hair down over the weekend – we've had a busy week, and we just want to relax and treat ourselves. This rationale is understandable – we all do it! But unfortunately for many, including myself, the calories we consume over the weekend can easily offset the deficit created through the week.

This article won't be for everyone – it's for all you who wish to take a deeper dive into human physiology and better understand the fundamentals that drive your body composition transformation. The more knowledge you have, the more success you're likely to have in your muscle building journey.

In last week's video, I briefly covered self-sabotaging. I mentioned that as long as you don't actively self-sabotage during times of stress, you can continue progressing towards your dream physique, even during the busiest and most chaotic times, and in today's article, I want to go through this in more detail.

In today's article, I want to take a step back from reviewing the scientific literature and instead provide you with more simplistic strategies, ones you can easily implement into your daily routine and ensure long-term success!

I'm going to go through three habits of mine which I implement daily to ensure I, at very least, stay in pretty good shape throughout the year.

The most comprehensive meta-analysis we have to reference was done by Morton et al. According to this meta-analysis, the average amount of protein required to maximise lean mass is approximately 1.6 grams per kg of body weight per day.