on the issue of the necessity of overeating calories for muscle growth =
The utilisation of both egg and polished rice protein in young men was about 30% higher and protein required to maintain N balance lower when fed at a calorie intake which was about 25% higher than that needed for maintenance (14). Similarly, when egg protein was fed at the FAO/WHO 1973 safe level, young men were in negative balance when their calorie intake was at maintenance level and they achieved positive balance only when calorie intakes were raised by 9 to 14% (15).
14. Inoue et al., J. Nutr., 103, 1673, 1973
15. Garza, C.G., Scrimshaw, N.S. and Young, V.R., Am.J.Clin.Nutr., 29, 280, 1976
^^ you will not grow without an excess of calories.