First question is from Josh Kor. In terms of building muscle, is it possible to hit or slightly exceed your protein goal of one gram per pound of body weight, but still have lackluster results because your calories are too low? Absolutely. Josh Kor is our core. This was a lesson that I learned, you know, because I would consider myself in that category of naturally skinny, more like an ectomorph, you know, those, kind of those, you know, defunct, you know, somatotypes, right? Ectomorph being naturally skinny, hard to build muscle person, then you have a couple of other somatotypes. But I fit somewhat in that category, it was hard for me to put on mass, it was hard for me to put on muscle. And I felt like I could train and eat like my friends and it just happened much slower to me. The first lessons that I learned on all of this was that calories actually are king. Protein is second, but without calories, doesn't matter if your protein intake is high, you just don't have enough fuel and energy in building block materials. Yeah, that's right. And so I remember I would aim for protein and it was better than nothing, right? I would aim for protein. It was definitely better than nothing. I'd take protein powder this and that. And then at one point I read this article, can't remember where I found it, but it talked about how you need to aim for how hard gainers need to aim for something like 22 calories per pound of body weight. So to give you some context, a 150 pound hard gainer, right, would need to consume what is that, 3300 calories. And I remember thinking like, I think I eat 3300 calories, then I started to add things up and I realized that I wasn't. I was on average eating 2500 calories, sometimes 3000 calories every once in a while. If I pushed it, my calories were above 3300. So I said, okay, I'm going to aim for 3300 calories or I think it was 3400 calories for me at the time. And sure as shit, I started to pack on muscle mass. So calories for gaining size, especially for somebody that has a tough time gaining it, nutritionally speaking calories number one protein number two. Well, this is like the question that we got just last week, we were up in Tahoe was the girl that was trying to build her butt and then was eating enough, she said I was eating enough protein intake. And then my recommendation was to actually go on a bolt. A lot of times this happens where I get somebody who's like, man, I'm following like a maps program. I'm training this way and I'm making sure I'm hitting my protein intake, but I'm just not getting any stronger or building any muscle. And then I asked like, where the calorie intake is? And I'm like, well, when's the last time you actually went on like a bulk and actually tried to increase calories? So it's very similar. And more answers, yeah, go on a bulk for a little bit and increase calories and see what happens more often not if it's not also related to programming, right? So that's another force that we're taking that for right. We're assuming that you're following like a maps type of protocol or you get the concept of an importance of phasing your programs. And so you're doing that already. So I would address that first, right? First address making sure that you're not like sticking to the exact same program you've been doing for months and months and months on out. And then the second thing would be to put yourself on a nice little caloric surplus for a couple of weeks. Yeah. If you don't have the, you know, think about it this way. I'll create an analogy, right? So you have a bunch of workers and you have, and you give them building plans and you order them to build a house. But then you don't provide them with the materials to build a house. You don't give them two by fours. You don't give them nails and screws. You don't give them bricks. You could order them all you want to build you a house, but they don't have the building blocks to do so. This is what can happen if you have a great workout, even if your protein intake is appropriate and proper, you have a high protein intake, but you don't have enough calories. Your body doesn't have the building blocks to build that extra muscle. So calories are very important. By the way, women, if your job, if your goal is to shape your body, build a butt, build some curves, speed up your metabolism. You also need to look at your caloric intake. In fact, the difference between my diet when I'm getting leaner and building muscle or trying to add size to my body, the difference is not the protein. My protein intake is always pretty consistent. I typically aim for about 0.7 grams of protein per pound of body weight. What's different are my calories. I'll have more carbs and more fats from trying to gain, and then from trying to lose, I'll have less carbs and less fats. So the difference is calories.