 Next question is from everyone's nerve. What's a good metric to know I'm gaining muscle and not excessive fat? Body fat test. Consistent body fat test is the best metric that I can, that will tell you that. Would I say consistent? Yeah. You gotta do them the same time, you know, one week apart. Same way, same method. Same feeding beforehand and after, you know, make sure everything's as equal as possible. The body fat test of choice would be underwater weighing is probably the most accurate or consistent. Calipers would be the next one with some, with the same person testing you by the way, because people kind of have a little bit of variance how they test. Those bod pods are pretty accurate. And the electric impedance is probably the worst. Those are most accurate, but strength and waist, like you recommend a lot of things. There you go. I was just going to say, because a lot of people are like, well, how do I take body fat every single week? It's going to be so hard. If your strength is consistently going up and your waist size is going down or staying the same, you're probably gaining muscle and not body fat, I would say. That's probably the two best ones. To me, that's the cheapest, easiest way to consistently check on it, right? So not everybody has access to, you know, skin full calipers or a body fat test machine or whatever like that. And so even though that is the best, that is the gold standard. That is what I used to use when I was tracking and really diving deep and all that stuff. But I mean, you could easily just check your waist. And if your strength is going up and your waist is staying the same or shrinking, like you're putting muscle. You're in a pretty good position. Yeah. Years ago, I did, back in the day, I used to do these really aggressive bulks. This was my 20s. And I'd go hard and I would eat everything and I'd get my body weight up. Like right now I weigh about 206 maybe. And I'd get my body weight up to 230, 235. And it wasn't lean. I will never show a picture, by the way, of these. So maybe if you guys ever have them, you guys are sure. I think Google searches. But I look like a meatball. I might have some in my library. But anyway, I remember, I didn't track my body fat or muscle, but I was getting stronger relatively consistently. But I didn't measure my waist. Now here's the challenge with that. Strength can also go up because you get better at exercise, you change your training. And fat actually in some lifts improves your leverage. Yeah. If my waist grows because of body fat, I can often squat more as a result, you know, for whatever reason. So when I finally did do the body fat test at the end, I found that I gained 30 pounds on the scale with like seven pounds of lean body mass. So it turned out to be a fat bulk much more than I thought. I remember how discouraging that was when I, because I did that for years. That was like the method. Get crazy bulk and then try and get lean afterwards. And I remember the first time I did the dunk tank where I did a huge bulk just like that. I was up 230, 240, then cut all the way back down to like 205 or whatever. All the gain like one pound of muscle. Like so discouraging. Put your body through the hole. Gain lean muscle takes such a longer period of time, I think people realize. Oh my God. And then lean muscle. So easily goes away when you're living in a caloric deficit and doing cardio and doing everything you can to burn. And that was part of when I learned that whole lesson even with cardio and stuff was like, man, you go so hard, you gain 20 pounds, 25 pounds on the scale, you know, all in the pursuit of building muscle. And then you go cut back down and I end up with one more pound of muscle than what I started with six months before with all that hard grinding and dieting. I mean, that's just, that's crazy where you could have just gradually done it and easily accomplished the same thing. Yeah. So waste is good for women. You can go waste in hips. Only problem with hips is your butt will grow so that can change that. For men, waste is actually quite reliable. If you measure your weight, you know who taught me this by the way? Doug. Oh yeah. Doug as a client came to me and we started working together. And I used to do circumference measurements on clients all the time. But Doug's like, Oh yeah, I measure my waist. You know, I don't know if it was every day or every week. And as long as it stays around the same, you know, then I know everything's going good. I'm like, Oh, absolutely. If you look at the studies on this, you can actually, they can, I mean, it's not going to be nearly as accurate as body fat test, but of all the other metrics that you can do that are easy and cheap for men, especially waist measurement will predict fast age raw age, right? Yeah. No, I like that. I like pictures too. I know they're much more subjective to do. You're so objective. That's why it's good for you though. Yeah. You're going to be honest with me. Right. And I would take, so I would, my clients, I used to actually make them take photos every Friday. And then what I would do is I would show them like, you know, wait like four weeks so they could see, I could see a week over a week if we're making progress off of photos. And, but then I would point out areas like, see this area right here? See where you were holding more body fat? Look how you're leaning out here. Like, because they'd be like, I don't feel like it. I don't feel like I'm changing at all. Sure you are. Look back at this picture right here four weeks ago. Look at this week's photos. Look at it. And then I would point out the differences between the two and then they were, oh, okay. I see it. So I used to, I did that for a short period. I actually had a female client that was so like stressed out about whether or not she was getting it or whatever. So we did the same thing. And she was so upset because her genes were getting tighter and tighter. So I pulled up her pictures and I showed her the difference between the two. And I said, and it was a side shot of her. And I drew, I drew on it. And I said, here's your butt here. Here's your butt here. And she's like, oh my God, my butt's like two inches higher. So that's why your genes are tighter. Yeah. You built some butt. So that can be effective. You just have to be objective. The problem with pictures is people are so often distorted with how they view themselves that it's hard for them to make that, especially week by week. It's really hard to tell.