 There you go, fine, hey, you want to suck at me one more time. Ladies and gentlemen, welcome to the video. Q&A, took it from Instagram, follow me there, some of my two Ks, they're going to be answering all your questions about dieting, business, nutrition, a lot of questions about dieting. And if you're digging in man, 3sb.co, we are live right now with the Americana 2. So a couple teas, some shorts, some hats, a couple of while it's hot, if you missed out on a size or an item you want, man, I've told you all, join Discord. Go to companydiscord.com, they get exclusive discounts, first look, and first dibs on all drops. So, go to companydiscord.com, stop in the video. So I think the low this week, those that haven't cut drastically or stuck with it, nothing super linear. You know, when we started the first series that kind of got incomplete, I was like 220. And so I chiseled away a little bit on my own, but we really locked in for about a month now, three weeks. My low this week was 208. And I've been 208 or 209 this week, like three times. And last week my low was 209, but I probably averaged 210, right? So three days ago I weighed 211 still, right? It doesn't go 208, 207, 206, it's 208, 211, 209, 210, 208, but the average of that is down from the week before, which is more like 210, 211, 209, 210, 211, 211. So lows 208, averaged probably about 209. I am feeling a lot leaner, not where I want to be by any means, but probably closest to the leanest I've ever been at 210. They're a little bit more muscle on me. A little fatigued, so I'll probably do a little refeed over the weekend, whether that be just extra cows or maybe a little bit of extra carbs or something, and really lock in my sleep. That's when you start to really have to control these variables. My sleep is pretty damn good, but it could be better. Basically calories are a measurement of energy, right? And so that's how we measure the energy that we burn as humans and that we consume in food. So each food obviously has a certain amount of calories. Deficit just means that we're eating less calories than we need to maintain our current body weight, much greater fat. There's a bunch of TD, EE calculators online you can Google, and they'll give you a base level of what your maintenance are. Everything we do when it comes to calories is ballpark because we can't be as accurate as we want, which doesn't matter. We just have to stay in our strict lane. Every single day, depending on sleep, movement, food, sun exposure, humidity, everything we do is going to be different levels of energy we burn. Same with the intake we have, right? Like three more extra large barbecue chips. There's going to be a little bit more calories than the little ones. So all we try to do is find that maintenance and then get below it. And what we do is monitor our body weight, monitor the food we eat and be as strict as we can to a lot of your cells. And then you can find that number over time of eating less than you need to maintain. Plateaus definitely do happen, but I think the chances that it's a real plateau in strength or in fat loss is rare. Majority of time you're not patient enough or two, you're not sticking to the plan. Every little strawberry you're grabbing, every handful of cereal, every handful of chips, every extra serving of meat, salad, doesn't really matter. It's taken away from your plan and your goal that goes untrapped. And that's more likely why you're plateauing. Every skip session, all these variables we have to control. Calories, cardio, sleeping, hydration, and lifting. If those are not accounted for or adhered to, you're not going to get the progress you want. So although you're tracking the proper amount of calories, you're eating more. You're walking less than you're tracking, et cetera, et cetera. Those are way more likely and same with strength. Maybe your program is not good. Maybe you're not eating enough or sleeping enough, but with strength plateaus, chances are you're just not being patient enough or you haven't found the answers to what allows you to perform your best. The truth is, and Abby said today on a podcast, you just can't lie to yourself. You're literally cheating yourself. You're literally lying to yourself. You're an adult in America. You know, after 18, man, you're a consenting adult. You make decisions for yourself. A lot of it comes down to your goals. People ask me, obviously, I'm 35 now. I've done this fitness thing on the internet for about 10 years. I've been involved in fitness, owning a gym, running gyms since I was 20 years old, 19 years old. That's the most common question I get. For me, I think it takes a lot of self-awareness to realize what will actually fulfill you, make you happy, and get you closer to your goals. I know for me, if I start taking PEDs, I get a little bit more jacked, a little bit more lean, I deadlift a little bit, you know, 50, 100 pounds more. All that happens. I'm not a happier human being. The downside with the side effects, obviously, with your male parts, acne, hair loss, mood, emotional changes, appetite. There's so many factors that go into potential sides. I'm not saying those all happen for everyone because there's tons of people that your body adapts fine. But it's like any other external chemical, which this one's literally an artificial chemical, you're just chucking in your body. I'm going to try to avoid them when I can. You know, I'll take a little Advil when I get a headache, but that's about it. Otherwise, I'm eating food and I'm sleeping. So just like I don't want to take a bunch of medicine for some of the therapy and different things that I've gone through, same reason I don't want to take a bunch of medicine for my lifting and fitness journey. I would rather put the work in personally, whether it be with a therapist, my own meditation, my own practices, my own self-care for lack of a better term. Same with the gym. I'd rather focus on my nutrition, get better at my cardio, get better at my lifting and handle those on my own. Now that's a decision you've got to make. I don't think it's a wise one to ever touch them. I definitely don't think it's a wise thing to do below your 30s just because once you're on, your base is going to be on for the rest of your life or your hormones are going to get wacky and you're going to revert to even worse sides and worse effects than before you were on. But again, I'm not your dad, man. You've got to make a decision for yourself. Steroid use and steroid promotion and marketing on the internet is crazy right now. I think it's actually irresponsible and reckless. So many uneducated creators talking about it, like they know what the hell is going on when all of them are absolutely clueless. And just because they're jacked, have a big following, a Ferrari and a girlfriend. More people follow them and listen to them. I think it's absolutely dog trash. So take that with a grain of salt. You do what you want, man. But it's not for me and I don't suggest it for most folks. Cardio is not fun, man. We did a full video. If you guys want to check back into our tier list on cardio and another video on how to program cardio, I suggest checking that out. My favorite all time probably playing sports, right? Like I love playing catch basketball, soccer, football, frisbee. I don't give a crap, but a lot of that doesn't align with what my goals are. So right now I'm really enjoying cycling. Some of my favorite things and get outside. I can train my legs, my legs, I can thrash a little bit harder without affecting my lifting, which is still very important to me. The install bike is one of my favorite tools. You can use a nice slow moderate. You can also do some sprint work and really get a good workout in that. And then any kind of like Metcon stuff. It's a little bit more thrashing on my body. It affects my lifting a little bit more, but we've been doing stuff like different emoms, 20 minutes, just like calorie burns with like a row, an assault bike and like toes to bar, kind of like many circuits, if you will. A lot of that is a lot of fun. But again, a lot of it depends on your goals because it can interfere sometimes with your training and if strength and hypertrophy is number one goal, cardio is probably better off being moderate or very low intensity. Ladies and gentlemen, thanks for all the questions. If you want to get involved, sell a mic with 2Ks on Instagram. If you really want to get involved, if you want early looks at all our apparel, which is live, USB.co, Americana 2.0 remixed, goodcompanydiscord.com. I'm in there all day chatting. We'll have a good time and then new videos every single day, guys. Appreciate you so much. Be sure to subscribe, like this thing. Share it out with your friends. It means the world. Sell a mic, community, culture. Catch you in the next one.