 First question is from Bobby for fit. What are some definitive ways to know that I'm gaining muscle and not fat? Oh, this is a good question. This could be great This could be very challenging when you're especially if you're somebody that has is challenged with going on a bulk, right? It's like, what if I'm gaining body fat? Adam said it strength. Here's the thing with strength I love strength because it's objective. You're moving more weight However, you can also get stronger simply because your calories are up That's right and sometimes higher body fat percentage contributes to more strength. I notice for myself My squats go up when I'm a little when I'm a little heavier, which is body fat as well So it's not perfect, but strength number one number two body fat tests body fat tests are The most accurate. They're not a hundred percent accurate There's nothing that's a hundred percent accurate But they're the most accurate way of seeing if you've gained or lost lean body mass or fat mass I also think to Visually, I mean I feel like you you look like let's say you you've been training and you've been dieting with the scales Not really moving much. This is why I like to take a photo like every week or every other week So yeah, but there's a strategy there, right? Yeah, take it at the same time That's right And so that so it'd be you know Friday morning before I eat always the same time And it's all it's there is because mentally you mess with yourself if you look in the mirror every day You need to have something that you can look and you can like compare to right So if I look at the photo of me on Friday and then three weeks later and let's say the scale is not moved I've been training my ass off. Maybe I haven't seen much strength gains. I know I've been dieting and I'm following what I'm supposed to I'm not sure and then I look at a picture and I'm like, oh, okay I definitely look better this Friday than I did two Fridays ago I'm probably heading in the right direction. I like what you said about a week or two weeks Yeah, here's the problem. I've seen what people doing this. They'll take an everyday picture Yeah, and there's especially if you're starting out too much fluctuation. Yeah, especially if you start out lean This is just screw me up. Yeah, because I would start out lean and I'd say, okay I'm gonna gain now and initially when you gain you're eating more you hold more water And I'm like, oh my gosh, I'm gaining body fat, but it wasn't it was just a little body fat's a little difficult though Because the the most accessible one you're gonna get those with those scales where it's like they do yeah Bioelectric impedance, but really the the most accurate you have your water displacement your air displacements Like you're your bod pod or the dunk tank, which is great Watch out all the waters out of the tank. We put his butt in there. Yeah. Yeah, you got a schedule I mean like once a month really is I think it's that's plenty. No, it is so it depends on the person, right? So if I have somebody who is like overly critical or hung up Like I'll stretch the time out right if you have a better relationship with this I can every week I'll do it like so I for myself go every week if I have a client who is like really really tough on themself Negative they don't feel like they see that I might stretch them as much as four weeks Yes, especially if they're not like the leaner you are the more frequent you probably want to test right? So if you're starting out, yeah, if you're getting towards the end Yeah, like with Adam for example when he when you used to compete, right? You'd hit the stage at 2% or 3% body fat You would want to after you when you're gaining from there You probably want to check a little faster because that's right. You gain a percent or too fast Yeah, that lean if you're at 15% your guy, you know every once every three weeks I like here's a deal the dunk can be kind of difficult because you have to pay you got to go somewhere or have them come There's a technique to it too. There is I like calipers Because calipers can be relatively consistent. Here's the challenge have the same person Test you each time do the same day the same time and then don't freak out over a half percent Difference because user error, you know when they're pinching your skin or whatever How many coaches you think though have manipulated that just a bit so it made their client feel better Oh, come on, bro. Yeah, that's just it. That's why I kind of throw that one out I know and not only that such a good point also Also water to like you because they're pinching so there's there a lot of water gets in there If you if you had like a bunch of water the day before I had a bunch of sodium You might be holding more water, which will throw that off a little bit That's like a look at trends and give yourself some time. Yeah, but if you combine pictures body fat test and strength Yeah, I think the combination of those three metrics. Yeah, or probably be a good perspective And I think the main thing to take from this to you gotta be patient people expect like you know I've been doing this. I'm like you've been doing it for three weeks. What did you think? What the fuck did you think it was gonna look like in three weeks and and you don't want drastic change in three weeks time It should be very slow and gradual if you want it to be long-term success, right? Otherwise, it's gonna happen really quick. It's gonna come back on really quick, too