 Test your body fat percentage weekly gauge your process on a weekly basis Then you know what levers to pull right then you know if the calories are too high Oh, I gained muscle, but I also gained body fat. So let me drop the calories a little bit This is a touchy process every single week because if you are building muscle and burning body fat metabolism is changing I mean your diet has to change as well So this was the rule that I came up for myself. It was I tested every week I took pictures every week same time same day at Friday's first thing in the morning always But I would not adjust anything in my programming until two weeks because I think the biggest mistake that people make When you're trying to do something in that like the Goldilocks zone is to make a decision too soon if you're if you're kind of stalled and you're not seeing the progress you'd like to see what I found more often than not Was trusting that process and staying right there for another two weeks the next two weeks. I made big leaps