what is up YouTube today I'm going to be going over the top questions people ask me on how to bulk any questions I get towards bulking I've kind of compiled in like a top 10 and I'm going to be going going over all of them today so you have them in a concise area pretty much based off my experience rather than just purely science-based stuff it's everything I've done and learn from my mistakes throughout the years so you guys can learn from what I've done right and done wrong and hopefully learn faster than I did
first question is always how do I know when to bulk and I find this such a funny question people ask me cuz I have no [ __ ] clue when people should bulk it's very like situation dependent person dependent goal dependent but as a whole I would say obviously if your goals put on muscle you should bulk and if you're not fat you can bulk and fat is obviously very different to the average person but if you're unhappy with the level of body fat you're at that's super important i don't think you should bulk yet
come down to a body fat that you're happier with maybe a little bit below even and then work your way back up but as a general rule of thumb I like to be like around 12% body fat for men maybe 18 to 20 for women but having visible abs for men specifically it's easier to gauge so if my abs are still poking through a little bit then I'm good to go and I know I haven't bulked too far or I'm good to bulk next question tail off that last one is how do I know when
to stop bulking and similar to when you know if you should bulk if you start to lose your abs or if you get too much of a high body fat percentage I always struggled to say that i got it that time then you know it's time to slow down there's a few other things like when your appetite is absolutely like in this [ __ ] like you can't eat at all it'll be tough to eat when you're bulking really hard one is completely gone sometimes you need to just take a step back if your lifts
in the gym are plateauing if your weight is stagnating all these different things it's kind of time to give your body a little bit of a break whether it be for a week or a full cut it kind of depends on your goals and situation of course but again big thing is if you have some abs you're still happy with how you look you're not too fat yet then you can keep pushing that weight all right so how to start how to start your base calories macros meal plan whatever it may be the simplest thing
and that everybody needs to do in the suggestions quote is he always says what isn't measured isn't managed so the more you measure the more you can manage the more you can adapt and you know what changes you're making are causing the changes in your body so the most important step of starting anyone's fitness journey really is tracking everything you eat consistently and calculate the calories and macros on that maybe do it for a week take the average and see what it is and weigh yourself during all those days as well so if I'm 250
lbs I'm eating 4,000 calories every single day then my base to maintain 250 lb is 4,000 calories so if I want to lose weight I'll go under that if I want to gain weight I'll go over that typically you'll increase by like 5 to 10 probably like 5% I would say i usually go on more so like 300 to 500 calorie increase when I start a bulk so if I'm resting at 4,000 I'll go up to 4500 and then from there you count your macros through that obviously most important if you're trying to bulk put
on muscle is protein and you don't need quite as much protein when you're bulking because carbs are actually protein sparing when you're really low carb your body is going to use protein for energy whereas when you're really high carb you have all the carbs to use for energy so your body uses the protein to build muscle therefore they're like they help you spare protein so when you're in a low low carb deficit your body's pulling from your protein source in order to make energy not just rebuild you need to add more protein to make sure
that you're actually rebuilding properly as well as getting the energy from it so I stick to a minimum of 1 g per pound of body weight everyone knows that number it's so simple just stick to it make sure you're at least hitting that and that's what you prioritize so then you take that i'm 250 lb that's 250 g of protein with four calories for every gram of protein so multiply that by four you're already at 1,000 calories and then if I'm trying to hit 4,000 calories total then I'm going to take 20 to 30% of
that total caloric intake and make that into fat and so whatever that is in fat I'm not that quick at math what is that 20% of 4,000 200 800 800 quick math so that would be 800 calories for me in fat so then I have 1,000 calories of protein 800 calories of fat and then I just fill the rest with carbs and then there's your macros right there that's literally how simple it is and the most important thing is to continue to track going forward make sure those are hidden with right track your body weight
look at yourself in the mirror monitor your lifts if things are moving in the direction you're happy with just keep doing it that's what's important if you start to lose weight or you're not gaining weight fast enough you add a little bit more calories and then you keep those ratios the exact same you can play with that a lot of people do better with higher carb or higher fat and you kind of rotate through typically most people do that 20 30% fat that's what's worked best for me i enjoy eating a lot of carbs not
crazy amounts of fat but also as I get to the end of my bulk and I'm eating like 6,000 calories I'll start to just cover things in olive oil just because I need anything to get those calories in so obviously there's a place to start but the number one thing in being successful at anything is knowing that you're not stuck between these confines if it works for you it works for you that's all that matters doesn't matter if someone else tells you what to do if I do it or not works for you you're making
muscle the other thing to take note when you're counting your protein the 1 g per pound of body weight is there are some extreme cases where when people are really like underweight like if you weigh 100 lb and you're a male and you're tall and you're just really skinny you might want to bump that up from the beginning and if you're heavily overweight so you're 400 lb and you don't have that much muscle on you you don't need 400 g of protein if you can eat it I guarantee you you will lose weight more efficiently
having more protein rather than fats or carbs in your diet but it's not necessarily for putting on muscle so if it's too hard to eat 400 grams of protein that's a lot of protein then bump that down to something that's a little bit more appropriate what you would guess your lean body mass would be and then use that number it's an estimate again doesn't matter you kind of play with things as they go if you're really overweight losing weight all that really matters is that your calories are below what your basil basil metabolic rate is
all right next question is what type of food to eat cheat meals clean bulk or dirty bulk rule of thumb for this in my absolute belief is whole foods are the most important thing something that grows from the earth something that caveman could eat anything like that single ingredient foods are your best bet this is because I mean it's just normal food much easier for your body to digest the more food you can digest and the nutrients you can actually absorb from it the less you actually need to eat to get the same benefit out
of it the less you have to digest better your stomach feels the more you can eat it's all just like a feedback loop to making more gains essentially and even eating bad food causes inflammation in the gut which slows everything down slows your bulk down your muscle gain down cause inflammation in your joints can start hurting you when you're in the gym training there's a cascade of effects that can come from that not to mention that it's just not as healthy for you so yes we're trying to put on muscle but the healthiest way to
do it is often also the best way to do it so make sure you're actually focusing on eating clean whole foods and not just going after like a nasty dirty goal people always ask about cheat meals why can I have cheat meal i want a cheat meal what's the point of cheat meals all these things and over the last like four or five years of my preps I didn't get any cheat meals and that was because of what I was talking about before i didn't want that like gut digestion mess up i didn't want the
inflammation from it i didn't want to ruin my sleep that night cuz I was full of all this [ __ ] and have my joints hurt the next day everything I was doing was so calculated to be the best that I was like m I could have a cheat meal calorically and not get too fat but it's going to have this other you know effects on my recovery my digestion that's just not worth it right now so I didn't have those ever when I was in prep in my off season I like to live live
a little bit i still eat really healthy though like if I go to get a burger sometimes I get a lettuce wrap no cheese cuz I know it's going to mess with my stomach and I make sure I stick with that but again it kind of depends on what your goals are the only point of having a cheat meal is pretty much for your mental sake if you need like a little bit of like stress relief or a break from it and if that's going to help you then absolutely it's worth it even if you're
a professional bodybuilder and it's going to benefit your mind and calm you down and give you a nice like cortisol brief to eat a cheat meal then go for it it's not the end of the world but as me trying to be as the best in the world I wasn't going to do that [ __ ] i was like "Fuck it i'm going to fill up on good food food I know I can digest just eat more of that still sleep good digest good and be better for it." But that like 01% change it's going
to make doesn't matter to most people and even now as a retired bodybuilder I'd be less tricked on doing something like that myself so why would you clean bulk versus dirty bulk i would say people with dirty bulk are just people who don't understand the indepth like minutia of how important every little thing is to your body so I just think it's just kind of the easy way out i need to get some calories in i'm going to throw some shitty food down it's also a very like a band-aid the short-term solution for a long-term
goal that you have you just do that for a year 2 years even 5 years from 20 to 25 maybe you'll get away with if you're lucky but it will start to catch up on you so I just don't even recommend dirty bulking throw in your cheat meals if you really want them and need them but clean bulking is the way to go we're not just trying to get jacked you want to take care of your body and when you build that healthy relationship with food that you're nourishing your body you're fueling your body you're
putting good food in your body because you care about your body it also makes it easier to diet because then you're not craving shitty foods when you're dieting because food isn't just like a obsessive I can have now or can't have it now it's actually something that you appreciate and you're putting good things in your body and when I switched that mindset of eating for health rather than just like restricting now or eating as much as I can now and I was like no I'm putting good food to take care of my body when I
started prepping I didn't even crave shitty food anymore i was like I want a little more rice and chicken but like it is what it is i'm dieting and it made it much easier for me just a little mindset switch as I said it's so case dependent and bulking like when I was a 21year-old trying to put on as much muscle as possible i remember putting on like 20 or 30 lbs one offseason probably more than that and I was like 270 plus lbs midday i was like 275ish and I dieted down to 220 and
I was like eating shitty food messing up my digestion didn't care cuz I was 21 years old and I was just pushing things and that variance made it really hard for me so I stopped doing that so this is kind of again back to when you should stop bulking if you're a bodybuilder you really only need to go like 10% over your weight so I started being 20 lbs over my competing weight which made it much easier for me to come back and down and make that weight and not stress my body out too much
it made my bulking way more efficient but I had also been doing that for a decade so when you're at the beginning of your career things are different and this is why I always say don't just listen to what I say kind of just take knowledge in and try things out for yourself and see what works best for you at this point in your journey cuz what works for me won't necessarily work for you when I was young I could dirty bulk do all the things same with you guys when you're young and get away
with these things when I had to eat six almost 7,000 calories sometimes I threw in some dirty food cuz at the end of the day I just couldn't eat another bowl of chicken rice i was just over it i'd have a protein shake peanut butter and jelly go to bed and just it is what it is now that I'm 30 years old and I'm a little older my turn is good digestion is good everything is clean food and you got to be a little bit more strict but luckily because I had more muscle mass on
me I didn't have to eat as much food so I was actually eating way more food when I was younger than I am now because I've already built such a good base so there's always something different going on in your journey just grab the basics top of the knowledge that I'm giving you right now start with this track it pay attention to how your body responds and then adapt accordingly because it's that's the only thing that's going to make you successful understanding your body and being able to [Music] adapt all right so next question and
we're in my personal supplement shop here best supplements for bulking number one got to be creatine if you're trying to put on muscle creatine is the best muscle ever it's good for your brain it's good for energy it's good for repair it's good for putting on muscle it's the most studied sports nutrition supplement ever if you're not taking it you're falling behind there's so many of the supplements that help build muscle but specific to bulky and trying to work hard number one thing I would say is digestion i have a pretty good array of digestive
supplements that you use at different times one specifically is a glucose supplement a GDA glucose disposal agent typically chromium Burberry and a few other things in there that help and this just helps your body actually utilize all the carbs that you're taking i never took insulin as a bodybuilder some people dabble in that and it's such a anabolic hormone because it allows your body to use more food and shuttle it into your muscle so there's more natural supplements to take like I said Hani makes one called Evalog that has digestive enzymes and a bunch of
GDAS in it revive has one called glucose that's a stronger version of just the GDAS super helpful you just take them with every single meal super easy to take other than that like I said the digestive enzymes as well as betain HCL this bad boy right here a lot of people don't have the proper stomach acidity for them to digest food especially a lot of protein when you're bulking like a bodybuilder you're eating a lot of protein so taking a supplement that helps like aid your gut essentially so it doesn't have to work so hard
itself is super beneficial cuz the average person should not and does not need to be eating 5,000 plus calories a day so you want to give your body as much assistance as possible to make sure like I said you're absorbing those nutrients you're actually using them and you're able to pass that food through you so you don't get bloated you can't eat your next meal and then you just start falling behind so digestion is absolutely key creatine and anything that helps you uptake carbs other than that of course post-workout shake protein powder it's like the
most basic supplement in the world but it's so helpful do you need it absolutely not can you get away without it you're damn good if you can cuz I always need it both through prep or an off season and I still really believe that a post post-workout shake is extremely important i like to get my EAS midwork still and then right after my workout or at least soon getting in like 50 75 g of carbs with 50 g of protein and I take that all in powder form it's just super easy to get down i
can eat again an hour later i know people are like "The anabolic window doesn't matter or whatnot." Maybe it doesn't it probably doesn't if you're getting all your food in but if it makes me 5% better or.1% better I'm going to do it i'm a professional bodybuilder i want to take everything I can and it's not that hard to drink a protein shake after your workout and to be able to get that protein in starts your your anabolism immediately your body's not breaking down tissue anymore you're rebuilding it your recovery gets in immediately your cortisol
drops because your body's starting to get into rest and digest phase which actually also helps your recovery and the quicker you get in the quicker you can eat a meal after that and then go to bed earlier to get good sleep so all super important things to help your gains and some benefits of supplements all right so gym questions people are always asking how to train in a cut versus a bulk and all these things and at the end of the day it doesn't really matter that much if you're training really hard and progressively overloading
on proper periodization you're following my app and you're doing all the stuff you already know but at the end of the day it doesn't matter that much but if you take a look at what's going on when you're on a bulk if you have a little bit more fluid in your body therefore in your joints you have more energy you're recovering a little bit faster a little bit easier there's more nutrients to uptake and a lot of people think lift really heavy in this phase and yes you should lift really heavy but the thing you
can actually get away with more so is doing more volume more intensify just a higher level of hypertrophy so training in a bulk with a lot of food even on refeed days or whatever you want to up your volume and intensifiers on those days so things like double triple sets drop sets rest pauses all those kind of things are what you want to do in a bulk because your body can actually handle that much stimulus and recover from it and you have enough nutrients in your body to push that much volume for a longer workout
it's kind of a different thinking than you might think when you're eating more you want to do more weight but you actually want to just still be heavy as possible but more volume more intensifiers and it'll get more gains to use all that food like I said there's no like optimal perfect way to do it but that's the way I would do it and to give an example of the way that my year used to look like with training is I would take some time off which I would be in right now post Olympia if
I were competing again give my body a break to kind of recover get back into it and then I would start rebuilding my strength for a little bit as food still low not too high and as my food ramped up I would try and have my strengths already back by then and then I would start doing a crazy amount of volume with that base of strengths they'll get a little bit stronger at the beginning of your offseason then my food gets really high use that strength keeping the weights the same but then you start adding
rest pauses drop sets super sets all the kind of crazy [ __ ] of just like killing the muscle pushing some more sets past failure training with the training partner all those things that would stress your nervous system a little bit more but are easier to recover when you have more food in you so that's the way I would get do it and right at the end of my offseason when I'd be like peak volume peak hypertrophy just like hammering my body and then when my calorie would start to drop I would actually start increasing
the weight a little bit because my volume would naturally have to come down because I don't have as much energy glycogen stores in my muscle got to drop the volume a little bit but I keep the weight as high as possible because a stronger muscle is often bigger muscle so if you already have the size to your muscle maintaining strength will maintain the muscle especially with low calories so sometimes it reverses what you think but it's what I did in the last like pretty much of my whole career and it really helped me get strong
make gains and hold those gains throughout my prep all right next question should you do cardio on a bulk like I said everything is person specific but if I had to give an overarching answer it would be yes for many reasons especially as a bodybuilder the bigger you get you want to take care of your heart obviously cardio is a way to have the best heart health so keeping up with that is super important but also not caring about your health if your goal is just to eat more cardio helps you eat more the amount
of calories you're going to burn from doing 20 to 30 minutes of cardio it's nowhere near what you can eat you can have a bite of a sandwich and overcome the amount of calories you do in 20 minutes of cardio so it's really nothing to be afraid of a lot of people like I'm trying to huge i don't want to do cardio cuz I don't want to sacrifice gains that's complete [ __ ] unless you're running marathons or biking two hours fasted or doing anything you're not going to be losing any muscle there's a few
tips that you can do like if you are doing fast cardio because you love doing in the morning I would 100% recommend taking an amino before that just so you're not burning through muscle your body at least kicks some proteins into the fish at least get three grams of lucine two scoops of EAS or something and you're good to go also one of the easiest things to do and this is the Stan efforting thing he used to always talk about on his diet is doing a 105 minute walk after every single meal that you eat
you're not going to burn through the food that you ate i promise you you're not even going to be close to it but what it is going to do get your digestion going lower your blood sugar help your insulin a little bit allow your body to actually utilize those nutrients that you put in your body and then eat quicker in your next meal like sometimes you eat a lot and you just want to lie there and you feel like crap like after Thanksgiving you just want to pass out but if you actually go for a
walk your body will start moving that food through you quicker and then you can eat again quicker it's going to help your insulin levels which will help your body uptake the food better so there's a lot of benefits that come into it so cardio good for your heart it's actually going to help you eat more and it just helps move the food through you so I 100% recommend cardio on a bulk i wasn't always the best at keeping up with this if I'm being completely honest but I did noticed to a te in the years
where I didn't do cardio but I ate as much as I could my appetite wasn't as good and I put on fat quicker not muscle but fat when I was doing a good amount of cardio I could eat more i felt better my body was utilizing it for muscle better than it was at adding fat so I just noticed a different body composition when my body was doing when I was choosing to do cardio in my season so in the end when I was doing it all the time I felt way better and I absolutely
recommend it to everyone whether you're skinny fat whatever if you're skinny as [ __ ] do less cardio if you're fat do more don't overthink it but focus on your [Music] heart all right so another question I always get asked is around how fast should you gain weight how do you know if you're gaining too fast or too slow and again everything is so person dependent it's so hard for me to even answer these but I'm trying to give you guys something to go off of so take what I say and apply it to yourself
in real life and adapt it but I would say in the range of 2 to 2 lb a week is like good it's great for gaining muscle again that could be from a beginner to someone who's advanced so when I was young and I was like 18 years old training I could probably put 2 lbs of muscle on if I really bulked and trained hard and went efficient and it life it was incredible it was amazing and now over the last 4 years I've maybe put on 4 lbs of muscle doing what I've been doing
and I've been struggling to do that and that's me guessing cuz I'm always a little bit leaner and not as lean so it's like my stage weight is variable but it's really hard so it really comes down to a lot of different things but I think what's super important is having a high standard of which you hold yourself to so your norm of how you look you should be proud of how you look you're working out to feel good to look good to be good so you want to be happy with how you look so
if you start from a leaner spot and you bulk and you don't want to change too much from that you're not going to be too fat obviously versus if you start from a fatter spot you get a little more fat you're more fat than that so having that norm that high standard to which you hold yourself to that you're proud of how you look is super important when it comes to these things it's hard to manage tracking body fat with clips or BMIs or all these things so if you're taking constant check-in pictures of yourself
put your weight beside it the amount of food you're eating with that and you're following along those things and you're seeing how your body's adapting you're much better off than just like guessing what's going on and obviously gaining weight there's so many variables that could be when you first start bulking you know your glycogen stores are filling up you're holding on to more water carbs make you hold on more water creatine sometimes can but then it typically levels out so don't stress about that i don't want to say that but there's so many different things
that can make you hold on to weight that aren't just fat or muscle water fat or muscle are the main top three that it's going to be so you really need to be careful of what the difference is if you diet if you bulk for a year and you put on 20 lbs and then you diet down and you lose 19 for the average person that's not a very good bulk if you're like an elite bodybuilder then you're doing all right for the average person you probably didn't need to put that 20 lbs on to
gain one lb of muscle so try and like just even that ratio up again I hate giving numbers but if you're putting on 10% in a year you're doing pretty good for yourself depending on the level at which you're at just keep watching yourself don't let yourself get too fat be happy with how you look monitor your breathing your heart rate all these different things are super important how you feel how you look end up going to the final result so it's all important all right next thing is how long should I build core minimum
time to put on muscle if you put on muscle you put on muscle but there is a the longer period of time you're holding it the less likely you are to lose it when you cut really hard that's something to take into account if you bulk for 2 months and then you cut really hard you're probably going to lose a good amount of that muscle versus if you're someone who's been holding on to that muscle for a year 2 years 3 years or 6 months versus a 2-month bulk you're more likely to hold on to
it so just take that into consideration i personally liked a longer bulk because I didn't feel like I had to force it as hard and have to put a bunch of food in really fast i could slowly taper up 250 300 400 calories at a time as my body would plateau i would just add a little bit more food add a little bit more food and my body wouldn't put on fat as quick the slower the change you make the more likely you are to put on good weight rather than just fat so understand that
take your time the longer you hold it the longer your body's going to maintain it also again super important to be specific on what your goals are and definitely not goal hop around if you're like "Oh I want to bulk." And you bulk a little bit and your abs are a little less shredded i want to cut and you start cutting a bit and like I want to be bigger and you start flip-flopping back and forth you're going to make zero progress and there's no point doing that so start something and commit to it and
understand what your goals are if your goals are to put on muscle but you hate when you lose your abs and do a really slow long bulk very slow increase of calories make sure your abs are staying there stick to training your abs stick to doing your cardio eating good food no inflammation you won't hold on as much water you won't look as chubby won't feel better all these different things if all you want to do is put on as much muscle as fast as possible you don't give a [ __ ] that's the type
of person who pushes it a little bit faster or a little bit longer so you kind of got to figure out what your goals are and tailor your work towards your goal all right last question and another big one crucial one i've been here what if I can't eat enough and how to increase my appetite can't is a very strong word whenever I meet someone and they come up to me often at expos they're like 170 lbs like I can't put on muscle i can't eat enough i'm like you're lying eat more train harder and
just do it there's it's always a possibility if you really can't put food down and you're skinny skinny there's probably a reason why your cortisol is too high your recovery isn't good enough you need to sleep better you need to slow down you need to eat better foods you need to check your gut there's there's a reason why people aren't just that word hardgain gainer people are harder than gaining than others but there's no hard gainer who can't eat and gain weight it's complete [ __ ] you just have to do it and it takes
a long period of time so the biggest thing is I think honestly is like I mentioned the cortisol sleep recovery if all that stuff is on point your body can take in food there's people you hear about stress eating and people who there's no term for it but people when they get stressed who just they forget to eat all day a week go by and they eat one meal a day maybe just because they're so stressed out all the time when your body's in a fight orflight state cortisol is running through your body it's not
ready to rest and digest it's why people say rest and digest you're in a fight fight or flight cortisol your body's not ready to digest food it's not ready to take in food so it's super important to eat in a calm state to like be in a relaxed state as often as possible to get your sleep in sleep and rest and low cortisol is like the secret to bodybuilding me my ability to like lower my stress at times when I was in prep literally won me Olympias it's so crucial and it comes in so importantly
into bulking as well so yeah that would I would say that's the biggest thing especially post-workout when you're training you're at a high level of stress which is important you're putting your body through a stimulus and the quicker you can switch your body from fight and flight into rest and digest the better you're doing so after a workout if you can like meditate chill get your protein in listen some vibing music on the way home don't just get on your phone go back to work stress yourself out with some stuff just like calm your nervous
system you'll be recovering better and you'll be able to eat and absorb more nutrients after that workout super important on top of that just a little tip trick that everyone knows to do smoothies you're eating your meals throughout the day understand your meals that you can get nutrient timing is so important pairing that with smoothies it's the secret if you figure out your body's nutrient timing of when it can absorb certain foods certain meals in the best way you're going to crush it me I like having low carbs in the morning cuz then my entire
appetite for the rest of the day is bigger a lot of times I used to think oh I need a 1500 calorie breakfast to get these calories in so I don't need as much later in the day but then I can't eat my meals later in the day and I screw myself but if you have a high highfat low carb breakfast your insulin levels are actually more consistent throughout the day rather than spiking and dropping and peaks and valleys throughout the day so it's a lot healthier for your body and easier to eat your meals
later on the day so highfat whole food high protein breakfast start getting your carbs in around your workout bulk of your carbs would be pre and post-workout i could handle them pre and didn't make me tired so I was completely fine and some points in the day have a massive smoothie i liked having mine later in the day if it didn't fill my stomach up too much before sleeping you throw in some intraworkout carbs some protein powder some whole eggs for some real nutrients some oats if you want some peanut butter almond butter whatever you
want to throw in there whatever your body digests great blend it all up drink it before bed you can get in easily 1,200 calories in a shake and you don't need to get mass and stuff like that cuz it'll just [ __ ] your stomach up unless you can handle it good for you but I never could so digest or smooth jeez blend load your [ __ ] up drink a smoothie digest it good go to sleep and get huge so another big thing on that increase your appetite low cortisol nutrient timing big smoothies take
three all right so that's the bulk of these questions i'm sure I rambled on a heavy amount if you guys have any more question drop them in the comment section below i will add them to the next Q&A that we do but yeah these are the biggest tips and tricks I can say that I've done i've gone through many different phases of my career bulking really hard and not bulking really hard and again I listened to so much knowledge over my career i took in so much stuff and I tried so many things the only
thing that stuck were what worked for me you have to like flow with things you have to like treat bodybuilding like the art it is and understand that there's so many nuances to it that it's dependent on each specific person and only you can figure out that out for yourself because only you know yourself so trial and error pay attention track things what is it measured isn't managed lock it all in and get [ __ ] huge so that's it thank you guys for watching
