 Welcome back to the School of Classics. It is Q&A number nine and also a doubling of his our audition for BBC breakfast We're available. There's no got these. I got a furniture going pallets I like the I've done that before a little bit when he's doing them to me. Anyway, I'm back. There's question master You'll be glad to hear I didn't get any criticism last time, but it was long wasn't I had a number of emails come in asking Why I wasn't asking the question. I watched your back. I was like crack it. They go on a bit, don't they? Anyway, we're gonna kick off with an interesting one that came in from Simon Steiner. Yes, we are taping out to it So did you guys ever discuss nutrition in one of your videos or posts now Simon? Obviously, you should have just gone back and checked all of them. Yes, but we will address that now not necessarily around basics calorie-service deficit, but More around different dietary trends and discoveries like fats versus carbs as primary energy sources It would be curious to know what you both think on this crikey Tim's doing a lot at the moment on always been Exploring things a little bit differently and taking a little bit more of a different and I too have as well But you've been gone full gum blow with like just how you take going about your nutrition at the moment You're on Instagram stories has been putting up some awesome stuff on there So it should be nice to give us a little bit of insight into where it's come from and where you're going with it currently I With this this topic has come up a bit more recently since we've started maybe just showing a little bit more about What our nutrition looks like and I generally try and stay away from it a little bit But talking to people because it's such a gray area and I'm not a nutritionist or a dietitian So I'm literally speaking from my own experiences and what I've found works And that's probably my first takeaway point is what works for me doesn't work for you like it's different and that's the The complex thing about nutrition That's the police That's the fitness professors on Facebook about absolutely hammer me if you're talking about nutrition. There's the banter place What do you mean you don't track your macros? Anyway, yeah, so I found out what works for me And that's that's primarily come as a result of some some trial error So I'm not ashamed to admit it But I have tried a different a number of different nutritional strategies I even got a jack-on to one called carb back loading which was a bit like the holy grail It's like you basically don't eat any food all day We do but like no carbs and then you train at four o'clock And then you get to eat ice cream in the evening and there's some signs behind it Which you can go and read if you want to It is science, but it's right, but it's good science or not as different. It's a different conversation And I'm happy it generates Yes, yeah, yeah, it's not great Like I was going literally in we toes and ice cream retos for those aren't in the UK is like a really poor cause chocolate cereal But it was so good times and I got quite lean doing it like you wake up in the morning I should be really fat. Well, actually I look right and but So it was basically like everything in the form of like nutritional plan or strategy It was just created as calorie deficit I wasn't eating a lot during the day and then I was just making up some calories and even I guess it's similar to what people would do If I could fix your macros and that sort of stuff It doesn't matter they say it doesn't matter where your your nutrients come from or calories come from Sugar sugar carbs a car blah blah blah The one good thing I did and please I don't do that anymore But the one good thing that took away from is it really taught me about carbohydrate tolerance or my carb tolerance And actually what I need to do to have a little bit more freedom of flexibility in my diet So taking a relatively extreme approach, but then bringing it back into a point where it was a bit more manageable So I know that I don't I can't eat that many carbs. It just doesn't work for me Some of the reasons I won't go into but I maintain a relatively low carb diet, but eat them strategically around training and For lifestyle enjoyment. I'm not scared of that sort of stuff and nobody should be But I do think that people have a different tolerance and a different balance from what works them doesn't it's different So my take on point This is why I don't talk about nutrition because I end up going down a rabbit hole somewhere and it would end up in somewhere I didn't mean to have to be But the upshot of that is over a period of years and that's another take on point Don't try and change things overnight like this has been an evolving process But I now I own a dehydrator and I am eating more raw foods and I've got some vegan cookbooks And I'm having a vegetarian day and that I'm still eating meat, but I've just got a lot less sort of restrictive around what I'm doing I'm looking to get stuff which is Locally produced which is organic which is cleanest sort of foods. I don't eat any crap really at all And it's just yeah, it's about these basics essentially and what's what's what's I'm gonna let you jump on this in a second But what is amazing about nutrition for me is it's like the harder the diet The better it is so we once in the gym had a guy came in is I got a protein fast everybody all about today's butter pineapple And potato, and I'm like what are you doing at what point did put some parts together and go? That's that is gonna make you lose weight like get like get real with it and Actually think about it logically. Yeah, I think sometimes like you said the harder the better make it make it almost like they want to Make it a challenge. I think the other thing you didn't say was the Stop taking any supplements like yes any protein or anything now and just getting like your protein in throughout the day being most important and Like a supplement is supposed to be a supplement with supplement your diet It's not like the whole food. Yeah, and that's where we've you've gone Particularly recently like very much down that like you was talking about healthy natural like grow even like any grow your own Or certainly when you put something on your plate in front of you It's the whole thing and you've made it so you know exactly what's going in it So buying less processed stuff and that sort of thing That's more if you're talking about principles or trends that we try to stick to it's probably more like that like Less processed. Yeah, or no process if possible and like more whole foods and then that way automatically you're Having more nutrient dense foods. You're also having less if you go in less process than you get in much less refined sugars And then being able to keep just like a rounded diet I think the big the big thing for me is like if you're going to try and be like you said not overnight Don't try and make anything like solve all your problems overnight and it's also about Make it it does take effort and time because you've got to plan you got to be prepared to plan So you need to actually get the stuff in so that you can actually make and cook it You then actually got to then do it I know for me I've just had a sandwich from the coffee shop because we've left the house in a rush this morning I didn't have time to bring myself anything with me So that in terms of my strategy was poor, but then I was in a rush trying to get out there And that's just what real life is and I just don't stress over the fact that I had a sandwich when I don't normally eat a lot of bread It's not a stress about it. I think that's so much about nutrition is actually preparation and planning There's some other stuff out just that the protein and the supplementation thing that came about as I was so Research and listen to people that know scientists that know a lot about protein and a well-respected Listen to them and say actually this whole anabolic window like I'm just gonna Wait a minute like maybe there's no the maybe the anabolic window isn't as important as people thought it might be Especially for non professional athletes that are like myself training in and around a busy schedule And I haven't got to worry about as soon as I put that last rep finish that last rep I need to be banging down a protein shake full of flavorings and sweeteners and and again Like we go out proteins healthy, right? Well, not if it's full of flippin crap sweeteners Yeah, so if we do use a protein it will be an organic like Natural way way so again just keeping it as simple and and that for being for convenience But the idea being actually protein takes a while to digest so if you've had a meal couple hours before you train You've got some amino acids in your in your system you train So you boys able to use those from the meal you had before you trained and then you're probably gonna eat two hours afterwards So that whole process is there's enough protein floating around the system So my experiment was that I just trapped my calories for a week and to see how much protein as I was consuming There was no supplementation within that and for me at my body weight I was my my thresholds for 1.2 to 1.8 kilos Grams of protein per kilo of body mass would put me at about 90 to 135 grams of target protein then 135 was a mere 1.8 which most people say and again The scientist Stu Phillips is a guy who's done a lot of work and they say if you want to go and look at what a guy knows About protein would say any more than that and actually the drop-off is quite significant There is little additional benefit of consuming more because the body can't process it can't use it And what I found I was hitting between 130 and 135 every single day without really having to go without Supplementing but I'm mindful of eating protein But I'm not running around the kitchen every two hours looking for a chicken breast right and not stress about it So my my approach now is that if I'm going to use a protein that I'll be in the situation like Jack mentioned today I'm rushing out the house. I know I'm going to be out the day at the house or there I've got sessions with athletes and needs something I know that I'm not going to go and get a full meal So I'll make some book week porridge and I'll put a scoop protein in it So it is supplemented my lifestyle rather than me thinking cracking just because it's a constant consume protein consume protein And the world has gone and got yourself in a really messed up place with nutrition I went around to a friend's house for barbecue the week and she was like I need to get more protein I'm like, how do you know? Well people are being told that because we to bex and now I don't know we to bex protein So if we have it say any more protein, then you probably do and I can get I can get a snickers protein bar now like people like So yeah, I've gone back to basics. The other thing it's taken for me is I get a lot of enjoy I enjoy cooking I enjoy telling in the kitchen. It's a bit of a hobby But get into vegetarian cookbooks if you're not going to put meat on a plate Then some of the recipes you get from vegans and vegetarian sources It's flipping incredible because they actually go to some effort to think about how you can make what we would see as a relatively Normal bland food flipping amazing. And it's a really cool stuff out there That is why we don't talk about nutrition track. I could carry on but let's not be very more to come Yeah, we've got a big project actually in this lined up with some education Which is actually that I'm really passionate excited about but again Yeah, and getting we're working some people to be able to them to give us a bit with experience and expertise to give us A nice insight into some of those principles around what we shouldn't What we should be eating more of one we should be trying to I think what's gonna be really interesting about that is that we've both tried a lot of different things and Actually sitting down with somebody going this is the reality of what you've done Yeah, like it's gonna be quite educational for us and go and let's just we've experienced quite a lot of This point, but this is the logic and the principle behind it. I'm gonna stop there Okay question number two is from Wolfie dragon not Billy dragon We wonder whether we wonder whether people are making up surnames or I wonder Wolfie is that your first name? I is dragon really a surname. I don't know. Anyway, they know how to sit your And he says hey guys and it's hey with an hey with an a rather than I like that Yeah Loving the videos just I'd say thanks that you've been very helpful and he's still trying to work on his muscle up But that'll be a thing of the past soon because I assume Wolfie you've got your muscle up guide. Yeah, don't we launch last week? anyway, he Says other nice things about us to get himself on and then he was just asking a question about What a regular training week looks like and he was saying for it for us and for his example for him is He does two days a week body weight or calisthenics and one what one session weightlifting Then he also likes doing some hits like skipping jump rope as part of his Twiters I hit training twice in a week as part of his week and what would make up ours and I know Interested a bit. I'm interested in what you've got on this because you're Always trying to fit in and around work and just your work Situations changed more recently that you've I think you've been training a little bit more To just give it what is it? What does it? You go first and then I'll go like what is a normal week look like maybe? What is it? What do you want it? What does it look like? What would you and then what would you like you look like? So what it looks like is a relatively flexible approach to training in that I train when I can I've got a little baby at home I've got work is a little bit sort of not unpredictable But we brings it takes us around and about and there's quite a lot of stuff going on So generally fitting sessions when I when I can so I have options where I can trade at the gym I've got a set up at a very basic button. I'm more than a quick set up at home so my and then if I Prioritized at the beginning of my week This is what I really want to get done this week and they are very much my major movement goals might be my particular focus is at the moment is around just Broadening my calisthenics base and we would call that sort of intermediate focus where I'm just looking at different progressions of push-ups different pull-ups and just building a strength in different ways as opposed to sort of specifically chasing a Front lever or a flag or whatever it might be having said that within that I'm ticking over my muscle front lever work and some planche work and they're just isometric holds Not very exciting, but just keeping them moving forwards So that if I can get to the gym I prioritize the things I can do the gym and some push-ups I can't really do those at home and then it kind of like evolves around through that So the reality is what I would like my training week to look like and what my training week is actually like so far removed That it's almost just I couldn't focus on not getting done Well, I think I should be doing because I just drive myself crazy So I like to get out for a run if I didn't get to that last week just because circumstances They didn't fit in fitting in the low-body training so if I'm doing a low-body work. I'm doing a lot of Dumbbell lunge type works. I'm getting some shoulder development I'm getting some cleans back in my program getting some hamstring work in my program Some pistol with any sort of similar variations maybe some box jumps and that sort of stuff So it's relatively sort of like it's quite a lot in there What it boils down to is how much time I've got this week when I think I'm going to train and therefore what the priorities I'm going to fit into it. If I could I would get probably The idea would be a lower-body session in a week I will probably try and get three calisthenic sessions in and a conditioning session I reckon that's probably I could always say wrong. I'm going to do six six days a week But I would say my ideal and then they really that is something that might be achievable That's probably a realistic for me to go double training sessions every day conditioning in the afternoon strength of morning like never gonna happen So this is what beating myself and also what you're cooking in the last question is going to go into this little bit as well Like what can your body handle so it's all right going like actually I'd like to do two sessions a week on a Monday Wednesday Friday and Conditioning on Tuesday Thursday wherever but the body would just be smoked I know I couldn't I couldn't handle that amount of load in particular as we get older maybe as younger could do more like Used to do some quite heavy brothers playing rugby like in pre-season like double session days and even triple session days But they're like younger back then Recovering in between like having to do a full day's work compared to just go home and just sit on the sofa and just chill But that's the thing right like you got a job you come home like finish the end of a day I'm just absolutely smart to be like we have an active job It's not like we sat in front of a computer screen all day and then also I've got my energy to go to the gym like we're busy all day and again that that training design is such a broad It's just that nutrition like there's so many different things that you could do But I think for me prioritize what you want to achieve If that doesn't include doing legs twice a week because fitness industry says that you should do because that's not a priority for you Don't worry about it. Are you have trainings about fun? Like enjoy what you're doing and someone says oh you skip leg day Yeah, I did sorry what's gonna happen now like nothing. I'm just gonna do what I enjoy doing. I'm gonna enjoy my training Sorry, I know like for me trying to get trying to get too much stuff in is one of my one of the biggest problems They're getting enough resting What I've started to try and do now is like front like like you were saying front Load the week in terms of going like trying to have the weekend off like training personally You do a part of the Saturday. Oh, yeah So it's like I almost don't like go out on road by the missus sometimes ad hoc And then go out for a run once a week. I do the 5k part runs a PB two weeks ago 1945 I'm a big lad is it? But generally going like so when I start Monday, it should be fresh or feeling relatively fresh And do the hardest stuff that I'm working on on a Monday. So the moment that's like planche and front be the stuff So that's when I'm that's to do the hardest things the front of the front end of the week when I'm when I'm should be most fresh Then I want to go into the second day. So Tuesday and do a low-body session So leave that upper body alone and do a low body Wednesday just try and rest and maybe just do like some recovery stuff or just literally rest maybe a little bit Mobility so then freshen up again for then on Thursday to do some like handy stands Works and some handy stands handstand work or something a little bit more not quite not the same as the Monday session But a little bit more like a harder calisthenics session because I've just had Tuesday leaving the body alone and Wednesday off And then leaving Friday when I'm the end of the week you smoke to just do some real basics Not have to come in and think hard about stuff or even prep really hard If you just literally get like some good pull-ups good dipstone and some core work and just keep it real simple on that last day So that's a mistake. I'm making the past is like always trying to work on loads of really hard stuff And sometimes it's like not just physically tired at the end of each room mentally smoked as well And I don't even have to think about what I can do. Whereas just having a session. I go actually just I'm just gonna do like Three exercises pull-ups dips hollow rocks and just work through like five rounds of them or something like that What I did this week was I've written down like I think to try and get everything What I want to do in a week is actually start to be impossible juggle all the Different things I want to carry on working on and then just keep juggling some other stuff So like maybe I don't want to work on my flag anymore, but I need to keep it topped up So it's good enough for demonstration. So you're juggling quite a lot of stuff So I've written down I think seven sessions in total and not to try and do those seven sessions in a week But in in like a two-week cycle Can I get through seven sessions or six sessions so that it's rather than thinking about it being every week It's actually I've got like a two-week cycle to work through it's gonna help me keep on top of these things I think a little bit better. I'll let everybody know how that goes But that's my that's my train of thought currently the moment which seems logical to me do hard to begin the week I'm working a two-week cycle than a one-week cycle. Yeah, so the third final question comes from Reese Davis who He asked a question on YouTube and he was also on Twitter and I hit him up actually on Twitter saying are you the same Reese Davis? He was like, yes, I'm all over everything. He reckons. He follows us on Facebook, Instagram, Twitter, YouTube newsletters out. So he's a good guy So he says he's 35 is doing calisthenics for six months I just baby in terms of calisthenics might think that actually six months a long time is no time at all So similar age to us That's right. I'm 35 not 45 and Tim is 36 not 26 And he's been developing some elbow issues recently and it turned out as a result of increasing his push-up training Or that's what he thinks or feels an overstressing the connected tissue And he won that he's question was about the injury and I've got an elbow issue myself at the moment as well Which so I'll go into that a little bit And he was asking he felt like he was pushing on too much. So it's his question was about How many weeks do you stay a given exercise or progression before moving on in terms of trying to progress? Well, but also like not overload and get eventually injured. Yeah I think there's a real issue it's a real issue in calisthenics because we've come into it and it's so exciting But you can't help but want to do loads of it Yeah So we did the same thing coming in five days a week Maybe like trying to do calisthenics and all of a sudden you like Bits remember this first thing we both did was a there's a bat leave and remember training for bat leave And first time we did one of the flipping loved it like amazing But then you go we both saying you know that feeling that tingly like nerve sensation all the way down your arm from your shoulder Like yeah, that's weird, but just like cracker. I'm sure another one. Yeah, I think so And I think that that's something that we be people who study calisthenics really need to be aware of that. Yeah It's true. I'm laughing but it's dead serious fascial connective tissue Ligaments tendons all that sort of stuff which is holding the muscles and the skeletal system together and in place That takes a lot longer to heal than a muscle. So we would normally go right. I'm going to go and do a weight training session That's a lot more not no more normal Standard weight training and you might be able to do six sessions a week with a connective tissue load in those exercises is far less Than what we're experiencing in calisthenics Jim that's get away with it because they've been doing it's for a lot of a lot of them from such a young age to their connective tissue and Ligaments et cetera started to develop from a much earlier stage Yeah, and they're very very slow in their progressions Whereas when we haven't got a gymnastics coach in front of us saying nope You're not allowed to do that yet Whereas where you might be in a gym on your own just like cracking on like say getting excited I think like the isometrics are a big one that we don't do a lot of that work Generally in training and that puts a lot of stress on that connective tissue The lower body can handle more of it like it's years It's 35 years of you like walking about and loading it and running and all this stuff as you've got We haven't done that much of that kind of intensity work on your body And that's why the shoulders and and this is aside from people actually probably well not probably but people having significant postural Disfunction in their upper body because of our lifestyles and we talk a lot about that on our workshops shoulder issues previous injuries Portraying habits like I got an email once from a guy going I started a push-up challenge I started with a hundred push-ups a day and it got to 300 push-ups a day now my shoulders hurt I was like what else you do learn nothing that was it and it's like that sort of that can really get you in a bit With bad state because all you're doing is is rounding yourself off and then we get pain like yeah It's like the body likes balance and there's there's some other stuff around coming to a physio recently about You we can talk about like we've been walking on our legs for 35 years 36 years And I've only been trying to handstands for three But if I'd have been doing hunts on for 35 years as well Yes, we better adapted for it But the shoulder joint is still very different to the history and therefore it's not like Designed so you're not necessarily designed for you your hip is designed for you to take load on your feet Whereas your shoulder isn't designed. It's more designed for dexterity and movement, right? So there is a difference and so we're not Designed to do calisthenics specifically if that makes sense, but through gymnastic shows us that we can Train the body to do lots of different things and we talk about redefining your impossible And that's what it's like, but we need to that's something I'm having to get better at is Understanding where our maybe limitations are and how we have to be a bit more gentle about where we progress and load certain things I spoke to somebody a coach who's starting to get involved a little bit more with this calisthenics training And I said to him just remember with calisthenics when you're starting out So many times less is more like you think you want to do more but actually do less When you think should I do that session like this was one thing from the session from question before I was going to mention You your approach to training has involved them. Let's say mature Yeah point where you would come in a feeling like you should be able to do a hard session doing a hard session And then paying for it in terms of actually breaking down. Yeah, it's those sessions where you either go I want to train but I'm not feeling great make a better decision and do something easier or unload that join Do a low body session condition session be flexible with it And building that rest and actually what you'll find is if you can avoid golfers elbow Your progression is gonna be way quicker because I had golfers elbow for a period of time The only reason it went away was because I got so busy work I couldn't train because while I wasn't that busy. I would just keep training because I wanted to and never really kind of You never really get on top of it. Yeah, so I think especially like six months in make sure you're building an appropriate rest times Stretch your training week so that you like Jaco say before you've got days off in between so don't necessarily think you can get way every day doing calisthenics And pick put some stuff in if you want to train body weight pick some stuff in with puts on something Which is easier like focus a little bit more on the core like that that is a massive investment Which will pay off in the longer term keep working on lower body work and then Excuse me the other thing I was going to mention was that's one real key part of our framework is preparation moving preparation Making time before you start your session preferably after and even on recovery days to mobilize joints to get in some soft some self massage and self-tissue release and just like you You have to look after yourself way more than you would do if you're gonna go in and just do chest and back day It's like on the workshops when we do like test retest like coming into a session and like what's what's the shoulder range of motion like in full flexion overhead or Internal external stage what's normal for you and when you come in the gym and you and you Feeling like super tight like are you doing anything about it? Like what what's the body actually feeling like saying listening to yourself with that? Yeah, and I like during my rugby career as I got older and matured I got way better listening to my body and what it can do and I haven't applied that particularly well mechanics. Yeah In terms of progressing progression and progressing We would often in our without like strength and conditioning work with the Paralympians We deal with would work through like four week cycles of three week load one week deload and your progression can be based around that but Everyone's for us to say you should do X movement or hold and hold and do that for four weeks And then you're ready to move on well That's not going to be Viable for everybody because everyone's going to progress at different speeds So some things that I would suggest for your markers of when you're ready to progress is like One how long can you actually hold something for if you can only hold and move say doing like a an isometric hold like Let's take a flag one of my favorites if you can only hold a tuck flag for one or two seconds You don't need to be worrying about straightening legs out yet So and a good one on that is like so time can you hold and You don't doesn't need to be four minutes someone sent us some comments saying that they've done frogs down for four minutes Do you think I'm ready to progress here? Chances are yes. You don't need to wait till four minutes. You were three and a half minutes ago Probably a while ago How comfortable are you when you're in a movement or progression like can you breathe or are you absolutely? Smoked to get that done. Can you do one or two sets or actually can you hold five sets for ten seconds or something like that? And I think Tim uses a phrase or point of phrase that you earn the right to progress. I Think you know when you if you deep down, you know when you're ready to move on to something Like does it still feel almost impossibly only just got it or does it start to feel more comfortable? And just don't be in a rush to the proofs in the pudding right tried a progression. You can't do it You gotta go back. Yeah, it's real simple Rather than trying to progression and continue trying it fail fail fail It's it okay It feels like I've got something to play around with that do more of it If not you can't do it and just feel as impossible to wind it back Because the other thing is we say like oh you should do this do this do this do this then you can progress You'll get into that point where I was that where you coming into the gym You're like well, I've got this is my plan. This is what I've got to do I feel terrible today chance you get injured then a higher So like I've picked up an elbow injury about seven weeks ago the two weeks before I got injured I felt invincible my trailer the best two weeks training. I think I'd ever had I couldn't believe how good I felt And then I was doing a front lever to muscle up came over the top and something just went in my in my elbow The biggest thing that I've done and that you need to do if you get injured has seen a physio And I've actually seen two physios now and at first of all I thought it was just the Tender it wasn't golf to turn so but it's actually like done something to the tendon like strain the tendon that goes across the your elbow here connects the Tricep and so it their grade Tears on like one two three three being the worst and he described it as a point five And didn't expect it to be too bad. So like two weeks bit of deload. You'll be fine And it hasn't been the case and seen bit another physio and is looking at that to the joint is being inflamed So I need to do some work on getting that information down and that seems to be helping But the most important point for you is you need to go and get if you've injured you need to go and get Some expert help from a physio or doctor Not expect us to be able to answer your question like so I've got an elbow pain and it's different to the elbow pain I've had on I've had golfers elbow like Tim done before and it's not the same thing I've had tennis elbow a long time ago and unrelated to cast eggs and it's a different injury So just because you've got elbow pain doesn't mean it's the same as us You shouldn't be asking us or anyone else on YouTube or other to give you your answers of your rehab program You need to go and see someone a professional. There's a few things that we can fix ourselves But I don't in this situation. I don't even try to fix Jacko's elbow. There's a strength and condition coach I go you need to go see a physio. It's not my job. It's not my realm of expertise It's a complicated drawings a lot of stuff going on Yeah, the last thing I'm just gonna make is that dealer week painful Don't train for a week or at least massively drop the volume that you're doing down You can keep the intensity up, but you need to do way less volume That's brutal and take some discipline, but remember I need to do one You have to recover if you're gonna get better keep training You're just gonna end up deeper in the hole and then you've got way way way further to get out and one We won't be enough So keep on top of it train three week load take a week off Get some adaptation and then go again. It's rough it requires some discipline because we love training But it's science and it's what we do the best in the world So I'm gonna try and have a deal out next week. It doesn't mean you don't have to you can't train It just means you you you need to find it back a little bit You can still you might rather do four sets you might just do one so you think it's ticking over But you're not seeking adaptation and like overloading all the time But you can only handle handle so much stress So we're gonna have a week off and I'm gonna see if we come back next week That's any bigger. Is that what you're saying? Well, yeah, we can we can revisit that if you if you want. I'm happy to be a great question It's Jaco bigger It's gonna depend on the first question what I've been eating. I know I should say no. She's our three cheese toasters Right. Thanks for thanks for watching listening if you've got any questions We'd love to hear from you Stick if your name is surname is dragon And if you say lots of nice things will probably answer it So put it in the comments below if you haven't yet subscribed That's what by Tim's head if he moves out of the way if I'm got a free beginners guide that's down there And also if our muscle up ebook came out recently, so we've got two free chapters to give you away for free That's up there. I don't do this on BBC breakfast. No, no until next week. Class dismissed