 Our first caller is Jessica from Louisiana. Hey Jessica, how can we help you? Hey guys, thanks for having me. So my question is more about calorie intake and muscle definition. I have been consistently weight training for about a year before that was more so on and off and more focused on endurance. But for the past year, it's just been weight training focused, little to no cardio. But I feel like I'm not getting the muscle definition that I want mainly my glutes or side glutes and on midsection. And I was wondering this was because I'm not eating enough but also because my concern is my midsection I was wondering if I should be strict on my diet. I mean, it's already kind of hard for me to eat more but I was wondering if I need to guess count calories or attract foods and limit fats if my goal is to build more ab muscle or show my abs more. And then I also was wondering if I should be focusing my exercises more on like glute exercises like adding more glute exercises, more ab exercises and how would I do that without having to stay at the gym for two hours every time I'm going over there for weight training? Yeah, no, great question. All right, so the couple of things you said that are kind of hints to me that in terms of the advice I'm going to give you. So number one, if you want to develop those muscles more you might need to do a little bit more volume or maybe change up the exercises for them. But one thing you said that was really interesting you said, I don't know if I can eat anymore. So it sounds to me like you're doing pretty well with your metabolism, you're eating a lot and you feel like you can't eat anymore? So I did, at one point I was tracking macros I was also downloaded an app, a fitness call to track what I eat. And there were times where I would, I think I stayed between 1500, 1400, maybe 1600 on some days, but it was a struggle and that was more so because I was trying to increase protein and I've also always been, I guess, trying to stay away from carbs, but that was not helping me when I was weight training, especially on the strength when I was training more strength because I was lacking energy. So somebody told me I may have to do more carbs, but I'm just, I guess I'm afraid to increase because I always think that I want to focus on my abs. So I feel like I may gain fat instead of strength, so. Jessica, I know it's very rude to ask this, but for context, can you tell me how much you weigh? 122 pounds. Okay. How tall are you? 5'3". Oh, okay. So it's a pretty appropriate body weight. If you're doing resistance training. And it says right there, are you squatting 145 for four reps too? I see that on your notes. Yes, yes. So it sounds like to me that you're pretty healthy, pretty strong, you're a pretty good body weight for your size, but you want more definition, but there's nothing wrong with that. There's nothing wrong with wanting to go to the next level and lean out or see more muscle definition, but this is in my opinion, this is where tracking is so important. You're not somebody who's just trying to be strong, fit and healthy. You want another level to your aesthetics and you want to see definition. And this is where it does get a little more nuanced with exactly where you're at calories and macros. And so I would challenge you to get back onto tracking and to see where you're at. And we would, because here's the thing, you have abs, you have a side butt, it's there. If you want to see more definition, it will be leaning out and dropping body fat percentage. And in order to do that, because you're already in a pretty good place, sounds like you're kind of intuitively eating and maintaining a pretty good place. But if you want to go to the next level, it might take the next level of dedication, which may mean for you tracking, not so much you need to do more work as far as in the gym, but maybe you just need to do more work around tracking and paying attention to what you're in taking. Yeah, I mean, you could literally figure out your average calories and just cut them down a few hundred. And you'll probably get what you want, especially now that we know your weight and your strength, because like Adam said, you're in a really good place to do that. It sounds like a really good place to cut a little bit and then to see that come purely from body fat. Okay, okay, well thanks. Yeah, no problem. And good job, by the way. It sounds like you're kicking ass. I mean, you were doing a lot of endurance stuff before, but for the last year you've been weight training. Your strength is good. Body weight for your height is phenomenal. So great job, you're in a great position. Thank you guys, thank you. I'm glad I found y'all. Awesome, no problem. You've been helping me a lot. Awesome, thanks for listening. All right, thank you. You know, it's tough with these because when you're talking to a potential client in real life, you could see what they look like. Well, yeah, that's why I have to ask that. You know, I know it's rude to ask somebody to weigh their weight in context. But I mean, I could kind of tell what I saw. We can see on her notes, right? So she didn't say it, but we can see the notes. So it pops up on the TV screen and it says that she's squatting 145 pounds. I'm like, she's squatting 145 pounds. She sounds like she's eating relatively good. She's full, you know what I'm saying? So I'm like, what's her weight at? She says her weight. I'm like, okay, she's not fat, you know what I'm saying? So she's in pretty, it sounds like she's in pretty good shape, but she wants the next level. And it's like, okay, well, this is where. This is where you gotta get the specific. Yeah, this is where tracking is so important. Like, you know, I can maintain even myself, even with all of our fitness knowledge and experience, I can maintain relatively healthy and fit and strong. But if I want abs or I want to look a certain way, even I go back to tracking, I go back to tracking so I can be very precise about it because when you're trying to get down to that body fat percentage to expose your abs and show separation, it takes more intensity. Yeah, yeah, a lot more focus on that. Yeah, especially when you're a female, like getting down to get like visible abs as a female is actually more challenging than it is for a man. They hold more body fat. So, you know, it would be hard for a woman to get to that kind of leanness without tracking and doing it properly. Unless genetically you were already a very lean person. Right, right, right.