 Question is from Julie Cassandra. How do you alter your diet or training versus? How do you alter your diet on training versus non-training days? I love this. Yeah, I feel like we're gonna have a discussion around this, because I think you and I are a little different. Yeah, well, I really love to manipulate this. Like so, and I do this all the time with weekends especially, I've tracked my movement, my activity, my workouts so consistently for so long that I've really got a pretty good idea. So even though I'm not tracking right now, I have a good idea of like what a Saturday looks like or what a good Saturday looks like, what a bad Saturday looks like. And what I mean by good and bad is by my activity level. Like, was I very active that day? Did I train like I need to in order to get my movement and my calorie burn up on a Saturday or Sunday in comparison to like a Monday where I'm starting my day really early and I'm moving a lot and I normally get my workouts always. So I like to adjust my calories that way. I mean, we already talk about the benefits of undulating calories anyways and not having like this linear calorie intake where it's just like you always, your diet says you eat 13 or 1500 calories or whatever and so every day you do that. I just like to break it up. Like I think and it makes the most sense to eat less food on the days when I feel like I need the less food because I'm not moving and I'm not pushing the body. It's an off day of working out. So that's what I'll do on my training. On my training days, I make sure I'm fed. I make sure that I'm taking care of my body if I'm going to push up on calories a little bit. I just had this the other night with Katrina, we were talking, this was like two nights ago and I knew I needed to get at least another like two meals in and it was already like six o'clock because I was just behind on calories and I had a really good hard training session and yes, I could not eat and get benefits of burning more calories, but I'm trying to build at the moment and I want to make sure that I reap the benefits of a hard training session like that. So I want to be fed. Now, if I hadn't trained that day and I'm still behind calories and I would actually not worry about it. I would probably skip a meal and be low calorie that day because the need for the extra calories is less important when I haven't sent a signal to build muscle. If I just sent a loud signal to build muscle, that in my opinion is one of the best times to make sure that I'm getting adequate calories and protein versus a day where I don't train at all, a day like that I might skip a meal. Yeah, see, this is where I think you and I are different. By the way, I don't think there's a wrong answer here. So the way Adam's doing it, perfectly fine. If that's your preference, I think that's a great strategy and a lot of what you said makes perfect sense. Now for me, it's actually, believe it or not, it's a little bit of the reverse. On my workout days, I prefer to eat a little bit less. I like to have a lighter feel. I like to, I'm a little busier typically on the days that I work out. So I don't feel like I want to eat as much. On the days off, I like to eat a little bit more. I feel like it helps me recover on the days in between. And here's the other thing that I've, and this is my own theory, but when you're sedentary, you are, you're sending an atrophy signal to your muscle, even if you worked out the day before. So, and again, you can test this yourself. You can work out super hard today, and then stay in bed for two days and see that you actually end up losing muscle, even though you worked out really hard, you know, the day before. And I used to do this as a kid. I used to think sitting around would help me recover faster. Later on, I realized I actually got to move because I have to continue to send that muscle building signal. Now one way to offset that, and this is again, my theory is to keep the calories high and keep the protein high. High calories, high protein, by themselves, not always, okay, and this is not like a great strategy all the time, but in combination with exercise, I think it works great. When your calories are high in your protein side, by itself, independent of workout and anything else, it does send a anabolic signal. In fact, if you take the average person, don't change anything about their lifestyle at all, and just bump their calories in a protein, you'll see a little bit, a tiny bit of muscle mass gain and strength gain. Now it's limited, it's not gonna get you tons of muscle, you end up getting more fat if you stay on that path, but there is a bit of a boosting effect. So when I'm sedentary eating more, it feels to me like I am able to send more of that signal. So I would do this also when I was competing and I was really consistent. And I too don't, I like this strategy. I don't coach this way though because I know the average person doesn't have the same self-discipline as I do. And what I've noticed with clients is that if I give them the okay to feed more when they're sedentary. Oh, they just have more access to food. Right, they tend to make worse choices. Great point. And so I agree with everything you're saying, and I too will manipulate and play around with my food like that too. And I think it's great to go both ways if you have the control and discipline to do both. But behaviorally speaking, I noticed that clients, if I tell them on Saturday that they can have a surplus of calories, they have a harder time controlling it versus telling them, hey, you're not moving nowhere near as much. So we don't need to feed as much. So this is a day we actually need to reduce. And so I'm telling them to reduce knowing too that they still might kind of overeat a little bit. So I tend to push that direction. No, you're 100% right because connecting my activity today to my food intake today is a great strategy to help people monitor their food intake. Plus when you're sedentary and you're sitting around, you're oftentimes sitting around snack food, not doing much, watching TV, mindless eating starts to happen. More cravings at that point. That's why, yeah, for me personally, like I definitely tend to not eat as much if I'm sedentary just because it's just, I've conditioned myself to not seek it out as much because it was always craving type foods that I tended to want to gravitate towards with that mentality. But yeah, I do like going into workouts not with a lot of calories. I like to go into the workout but then replenishing after the workout, I tend to eat quite a bit. Yeah, so for those of you who have the discipline to do this, I love to feed myself a lot on the days before. I have hard workouts when I'm more sedentary. So I do that. Then when I go into my workout, I have less food but I did eat the day before, right? And I have great workouts. Typically good pumps and I'm really strong. So I used to always prepare for my workout with my food intake the day before rather than the day of because I like the excess calories, the carbs, but I don't like the feeling like I just ate. So I like to go in with the slightly fasted feeling but also have the energy from the day before.