 First question is from Swayze lifts. I've been in a deficit for several weeks and I'm seeing results But I can't seem to shed the last few pounds of body fat to see my abs. Where do I go from here? So this is where I love to Reverse diet you or you know have a put you on a mini bulk and also switch your programming So like after I if I have a client that I've been you know Our goal is to get to a certain point and this is soup by the way This is very common. You get the last place to go There's like there's like these phases like you know when you first get started It's it's relatively easy to see results because anything is going to show change in your body And then as you get leaner and leaner it actually becomes more challenging It might become more mentally easier because you've built consistency and behaviors and habits now and a routine But it does get more challenging as far as what the levels that you have to push yourself through or the science that you Have to apply to really get to the next level And so when somebody is training with me and we hit we run in this roadblock and of course You know, I never let like one week be that too because there's a lot of things that could happen Like you could have a stressful week. It could be that time of the month You could have you could have other factors that are making you think you're not seeing as much results I never let like one week of whatever we're doing dictate a major shift in my programming or diet But if you've had two or three weeks Where you've really plateaued and you can't get that final last five or ten pounds or two or three percent body fat That's normally my sign as a trainer now Okay, now when I'm going to increase the calories for a while because you've been in a deficit Your body's obviously getting very adapted to what we're doing I'm also going to switch gears on how we're training and programming and put you in a different direction And I'll only do that for a couple weeks and then go back to reverse Well, they are saying that they've been in a deficit for several weeks and I'm seeing results So what do you mean by several weeks? You've been in a deficit for three weeks and now you in your frustrated that you can't see your abs What what body fat percentage where you're starting at? I mean, it's only if it's only a few weeks, right? That's good point and you're seeing results. Yeah, it's like it like it just sounds to me It just needs to keep going. Yeah, it's like, you know, I've been bench pressing for three weeks now And I can't you know add 50 pounds to my bench yet. What's going on now? Maybe you just got to do it longer Yeah, you know, I don't know how long you've been doing this I tip it if you started at you know, if this is a man and you started at 13% body fat And you're only doing it for several weeks and you're seeing results, but not seeing your abs. They keep going Yeah, you might need to get a point. Yeah, you might need to get a little leaner If it's been like six weeks seven weeks and you started at 12% body fat and you really plateaued Then I would do what Adam's saying and the reverse diet literally means you're just Increasing your calories a little bit. Typically you'll add depending on the person anywhere between 150 to 300 calories a day Focus on building strength and muscle. Now. Here's this is something interesting about about this process Sometimes if you do it right and depending on the person Reverse dieting bumping calories focusing on strength training gets you leaner to by itself. No, that's why it's yeah That's why it's a great method Sometimes it's like it's just back to what gets you especially when you do it as as calculated as what you just said You just add about a hundred to three hundred more calories like that's not enough to put on like pounds of fat, right? And if you also change the program at the same time, normally that is enough to do both Like you'll you'll definitely kind of kick you out of that out of that So my advice was I want to make that clear if you have a plateau, but you're right If you're still seeing results, yeah, then stay the course You know stay the course and and and like I said, I wait for a good solid two weeks Or I feel like nothing's happening like if I've got a client on a in a protocol that I feel confident We should be consistently dropping and what happens sometimes is you know, eventually we plateau out I'm gonna like okay stay the course still for another week. Let me evaluate what's going on Okay, we're still at a hard plateau now Let's make some adjustments and then that's one of the ways that I would make adjustments the last resort You know that none of us mentioned, you know, because we do get a lot of cardio type questions like Cardio is like the very last thing that I want to add. I want to manipulate Food and manipulate programming as many times and ways that I can Before I just say okay now what I want you to do is, you know 20 minutes of cardio every single day after your workout like that's it That's an easy way to kind of break out of a plateau, but it's also the the last way that I want to do That's my that's my final like okay. We're almost right where you want to be okay? Let's ramp up the card. Yeah, and here's the last thing you can do You can also try building your abs you may be in a situation like I was years ago where I would get down pretty lean But my abs really wouldn't really pop out It was because I needed to develop my abdominals as I got them developed I was able to see them at higher body fat percentages We have a program called the no BS six-pack formula that that really focuses on developing The muscles of the core in the abs so that they are visible at higher body fat percentages