 guys, I'm Braden, Editor-in-Chief of SupplementsWorld.com. Today we'll be going through a few questions that you guys have left with us and who best to answer than our fitness expert, Rob Riches. Yes, you right now. Thank you for having me. So, today's subject is competing and modeling. Okay. Next one is coming from Bill from Austin. This is question two, how long do I need to prepare for a competition? 10 to 12 weeks. Sometimes it could be a little bit longer. And the reason we say three months is from a starting point of reasonably good shape, fairly moderate to low body fat. So this isn't just anyone saying, hey, I'm going to do a show. I'll give myself three months to compete. You need to have a good starting foundation. You need to have a good understanding about training, about nutrition and sort of a solid maybe three or four, six months of training under your belt. Then from that point, you can start to manipulate me some changes over the course of eight, 10 or 12 weeks. Manipulation to your diet, increasing of your cardio and maybe a more pinpoint laser-like focus on particular regions of your body. And we need that long to make those changes gradual as opposed to trying to do everything within a shorter space of time. That way you can hold on to more lean muscle mass and start to lower your body fat percentage without just dropping weight from everywhere. Rob, thank you very much. That covers our fitness questions. And guys, by all means, if you have any questions, further questions from what we've spoken about or any new questions that you would like to ask Rob, shoot us an email. Yeah, leave a comment on this video and we'll try our best to answer all the questions we can. And until next time, please follow us on Facebook or YouTube and Instagram, Twitter, and so on. We've got content pretty much daily relating to training, nutrition, supplementation. If you have a question, I'd say Twitter is our best point of contact just because we're on it all day. But if not an email and one of the team, I guess we'll find it and shoot it over to us next time. Bye.