Protein intake is the same every single day, it stays at 1.5 grams per pound of bodyweight. In this article we’ll look at setting up an IF recomp diet plan so you’ll know exactly how to eat to transform your body right now! The overall literature on fasting and insulin sensitivity or blood sugar levels is not favorable at all. One of the main reasons is simplicity. Example: If you weigh 170 pounds multiply this by 15 = 2550 calories to maintain your weight. When breaking out of the skinny-fat trap, patience is the name of the game. There are 4 steps we need to go through to set up your Intermittent Fasting recomp diet: 1. First off, you should be having a cheat day, or a couple of cheat meals, every week. A 2-day fasting phase, where your caloric intake must be limited to 500 calories in 24 hours. We minus this from our total calorie allowance for the day which tells us how many calories we have remaining: 2805 calories per day minus 2380 already allocated to protein and carbs = 425 calories remaining. Set Calorie Intake 2. You can have a four-way split and work out three times a week, or have a five-way split and workout three or … The second rule of recomping is, eat a caloric surplus on workout days, and a caloric deficit on non-workout days. Rule number two: make heavy use of intermittent fasting. Here’s how you compare. YMMV. There are going to be some periods of your life when you don’t have the time, energy, or stability to follow an aggressive fitness program. The recomp diet will follow a calorie cycling approach: you’ll eat in a surplus on training days and in a deficit on rest days while keeping your weekly average calorie intake at maintenance. This is how you do intermittent fasting while bulking. Momentan seit ca 1 Woche im Defizit/Cut (intermittent Fasting nach 16/8 Methode) : Verbrauch an TT ca 2700-2900, an NTT ca 2400-2600 Summa summarum folgt daraus: 3x TT, 1x 3000 Kcal(Cheat/Refeedtag, Frühstück bzw PWO Meal immer clean), 2x 2400 Kcal 3x NTT 2200 Kcal 1x Hiit Tag 2200 Kcal Wöchentliches Defizit ca 2.200 bis 2600 Kcal Supplemente: 1x Magnesium 400mg/Tag 1x Zink … If you did and don’t have the flu, then you might be intermittent fasting. Disclaimer, © Copyright 2001-2016 Free Workout Plans for Busy People - Your Home Fitness Advisor. That said, while anyone can benefit from a recomp, there are several specific types of people who tend to do better on a recomp rather than by alternating bulking and cutting. Despite what the internet tells you, there’s nothing magic about cycling your calories. ... Talk about a body recomp! Action 3: Allocate Remaining Calories To Fat. these PANCAKES are so good! Intermittent Fasting (I.F.) Frankly, this is just nihilism dressed up as hard-nosed realism. If you’re in this group, your prescription differs from that of the skinny-fat trainee in a few key ways. The science, the studies and the so-called evidence based way to build muscle and lose fat. You’re lean enough to benefit from it, and you’ve proven that you can follow a diet well enough to warrant some structured cheating. Intermittent fasting plus high intensity interval training equals rapid fat loss. A little jogging, or playing soccer with your friends, can be great ways to burn some extra calories on non-workout days- but they don’t earn you the right to eat more. To know how much fat they should eat each day we need to know how many of the 2295 calories are already allocated to protein and carbs. If you’re in this group- you only need to lose a few pounds of fat and gain a few pounds of muscle, and you’ll be in the best (drug-free) shape you could possibly be in. I'm tired of bulking and cutting tbh, I bulk I look 'ok' with clothes on, fat with clothes off, I cut I look skinny with clothes on and again just 'ok' with clothes off. Total calories already allocated to protein and carbs are therefore 2380 (1020 + 1360 = 2380). Intermittent fasting workouts should be based off low volume strength training to build strength and muscle, like in myAggressive Fat Loss Program. If you’re going to be skipping breakfast and eating 2-3 meals per day then be prepared for a lot of food. For anyone who is on the seemout intended for fredgen, you can expect precisely what you intend to be mindful with regards … Add Your 24 Hour Gym, Interviews Why has intermittent fasting (IF) become so popular in the past few years? Personally, I’m a fan of daily 16/8 fasting, plus 24-hour fasts the day after a cheat day, but find a fasting protocol that works with your body and your schedule. The first rule of recomping is, eat a caloric surplus on workout days, and a caloric deficit on non-workout days. Let’s take John, a fictional fella with a 2,000 calorie maintenance. Dial-in your macros in 3 seconds or less! If you want to lose fat as quickly as possible, I’d recommend you introduce any form of training with high intensity. If you want to do some conditioning work, limit it to short sprint/interval sessions lasting up to 20 minutes. I see cardio has been my antagonist in the recomp. I see cardio has been my antagonist in the recomp. Rule number three: determine your diet based on your natural tendency, not your goal. Ask Skye a Question Intermittent fasting effects: recomp. Until fairly recently, however, few athletes or coaches really gave much thought to intermittent fasting’s applicability for body composition. IF variants. Got it? Intermittent Fasting Defined: When you get all, or most, of your calories within a designated time during the day. Moreover, muscle naturally take longer to recover as they grow larger, since some of the bodily resources they draw won’t have grown as much as the muscles themselves. Intermittent Fasting (or feasting) I'm 30 years old, 5'10" and 210lbs, with about 30% bodyfat (might be in the high 20s due to genetics "blessing" me with carrying most of my fat in my torso). Tag: Body Recomposition Intermittent Fasting. Articles, research, diet advice, and free guides from IF-expert, Martin Berkhan. You’re always gaining or losing muscle. The intermittent cardio throughout the day adds up. When you’re new to weightlifting, you can easily build muscle and lose fat at the same time by restricting your calorie intake and lifting weights. To calculate how much fat to eat on workout days we follow the exact process we did for rest day. There are a million and one diets that involve specific foods or nutrients, but IF skirts all those details. Free Workout Routines Example: Our 170 pound dieter multiplies their weight by 2 and gets 340 grams of carbs per day. But let’s take a close look at this plan. Overfeeding like this is one of the keys to the success of IF as it normalized hormones usually suppressed by dieting. These IF Diet Meal Plans will show you the types of food you should be eating on workout and rest days. One of the main reasons is simplicity. If you show strong initial fat loss, you start getting leaner, and your progress slows dramatically after a while, that’s when you add in a cheat day once every two weeks to up-regulate hormones like leptin and thyroid hormone and keep your metabolism high. Dial-in your macros in 3 seconds or less! Second, while you are losing fat and gaining muscle at the same time, losing fat is the more important of the two. Your goal is to get your body fat percentage down, since being leaner means you’ll look better, and have better nutrient partitioning. There are 4 calories in every gram of protein and carbs, this means we simply multiply the number of grams by 4 to find out how many calories are in that amount of each nutrient. What is Intermittent Fasting? To calculate this you multiply your bodyweight in pounds by 1.5. First off, you probably tend to push yourself harder than newer trainees- that means each muscle needs more time to recover. Novices should recomp because, simply put, there’s no reason not to. Your maintenance calories are the number of calories you can eat and MAINTAIN your current weight. Hamstring Exercises, 24 Hour Gyms Directory The fifth rule of recomping is- utilize some form of intermittent fasting. Example of Body Recomposition. Example: 935 calories divided by 9 = 104g of fat per day. If you’re naturally skinny and had to struggle for every once of muscle, bump up the calories a bit, especially on workout days. And if you’re not trying hard enough to make progress, you’ll probably backslide, at least a little bit. You can choose any form of exercise i.e. I personally love this approach and welcome tons of carbs like potatoes, rice, rice pasta, gluten free pretzels, low fat ice cream and gluten free pancakes. I'm able to eat awesome meals (some go as high as 2000 kcal) without adding body fat. Keep in mind that the two days of fasting must be separated by at least one non-fasting day. It’s a heartbreaking, Sisyphean ordeal. On workout days your daily calories are set at 110% of your maintenance calories. Tricep Exercises For many people that try 2 Meal Day, their overall goal is to lose weight and transform their physique. Thankfully, recomping offers a solution. Because your body can only gain muscle very slowly at this point, it’s easy for a large caloric surplus to spill over into fat gain. Dice the onion, and sautee in 1 tbsp of the butter, and in a different pan, use the other tbsp of butter to cook all three pounds of ground beef. Eat Stop Eat (2×24/week Method) This is only true in uncontrolled settings where fasting causes fat loss, which then improves insulin sensitivity. I don't fiend around for snacks. Also, fasting doesn’t always mean eating nothing at all. Pull Up Bars, Healthy Eating Guidelines It is at its best a healthy lifestyle informed by human evolution and the study of metabolism. Action 2: Calculate Rest Day Calories Remaining. Results 1 to 10 of 10 Thread: Intermittent fasting effects: recomp. (I DO NOT GO INTO STARVATION MODE. There are three general schools of thought when it comes to recomp. The overall literature on fasting and insulin sensitivity or blood sugar levels is not favorable at all. Quad Exercises But don’t add a cheat day until you need it and you know you’re doing everything else right, and don’t bump the frequency up to once a week until you’ve broken out of skinny-fat and gotten lean. Messages: 49 Likes Received: 2. Since you’re de-prioritizing fitness for a while, you can go ahead and enjoy a weekly cheat day without worrying about whether it’s exactly ideal for you given your goals and current body fat percentage. You’re probably wondering what you’ll eat and how to track your diet to ensure your hitting your targets. Example:255g of protein x 4 = 1020 calories allocated to protein85g of carbs x 4 = 340 calories allocated to carbs. Should You Use Intermittent Fasting For Bulking? Best Pre Workout Supplement, Best Weightlifting Exercises A good recomp program can limit the damage, but it won’t freeze your body in place. This is only true in uncontrolled settings where fasting causes fat loss, which then improves insulin sensitivity. When I'm done with my current cycle and PCT I plan to give both a try in an attempt to cut/loose body fat% Sent from my SM-G960U using Tapatalk. Not only was it the “trendiest” weight loss search term in 2019, it was also prominently featured in a review article in The New England Journal of Medicine.. Back Exercises By doing this, some pretty remarkable things happen. We then add these together (1020 + 340) which gives us 1360 calories, this is the amount of calories already allocated to protein and carbs. How long you fast depends on your schedule and goals. Your template to begin with should look like this: As with any diet, calories matter and an Intermittent Fasting recomp diet is no different so setting calories appropriately is important. Now, the phrase at the same time does need to be clarified here. I never get cravings anymore. It's also worth mentioning that Chad went on vacation twice during this time period, which makes it even more impressive - and also a testament to his discipline. Third, your workouts should probably be split-body, or else each workout should focus on a few body parts while minimally working others. I do a lot, sometimes long running in the morning and weight lifting in the evening in the same day. There are a million and one diets that involve specific foods or nutrients, but IF skirts all those details. Example: Our 170 pound dieters maintenance is 2550 calories, multiply that by 1.10 which gives us 2805 calories. So focus on strong deficits and low-carb dieting on non-workout days, and if you can also gain a little lean mass- view that as the icing on the cake. Free Intermittent Fasting Recomp Diet: Build Muscle and Burn Fat! Body recomposition– simultaneous fat loss and muscle growth– is often considered the holy grail of fitness. I appreciate your suggestions and will apply to my routine. The better shape you’re in, the faster you adapt to an exercise program and start to see progress stall. Growth hormone levels rise, this helps preserve muscle mass and shifts fuel metabolism to fat burning. And those studies have included all sorts of research populations, including police officers, elderly men and women, and younger women. Action 1: Calculate Rest Day Calories Already Allocated. That said, recomping usually produces slower results than alternating bulk and cut phases. This article tells you everything you need to … Yes. There are 4 steps we need to go through to set up your Intermittent Fasting recomp diet: Before we get your diet set up it’s important you understand what IF entails. Lower Leg Exercises Bottom line: recomping is a great way to gradually gain muscle and lose fat, while avoiding yo-yo dieting. Das Snack-Problem. It’s a win-win, so make sure you nail this. Second, compared to the skinny-fat trainee, your diet should be tilted a bit more towards muscle growth. And I’ll provide specific recommendations for those groups in a bit, but first let’s go over the basics of recomp program design. Don’t lift more than four days a week. Intermittent fasting? After Martin refined his bulks and cuts, he famously created his “recomp” protocol. A recomp-like program is ideal for physique maintenance since it maintains insulin sensitivity, provides adequate stimulus to preserve muscle mass, and doesn’t require a particularly difficult diet. Finally, switch up your workouts every 2-3 months. But there’s no right or wrong time frame. Using my dieter above we know they’re allowed 2805 calories per day. Being skinny-fat is tough. or at least, they think they need to. 2 Meal Day Intermittent Fasting Results – seeing is believing. Intermittent fasting for recomp. The fourth rule of recomping is, any exercise other than weightlifting is optional and doesn’t count as a workout day. But let’s take a close look at this plan. You’re not lean enough to automatically deserve one. Posted on June 30, 2020 December 13, 2020. Of course, there is a little more to it than that, but for now, please think of it in those terms. Your caloric surplus on workout days might be several hundred, rather than just one hundred. Set Carb Intake 4. Your best options here are to either hire a coach, or follow a program designed for this specific purpose, such as Omega Body. IF is not a diet but rather a pattern of eating so food choices and quantities depend entirely on the goal of the individual. View Profile View Forum Posts Registered User Join Date: May 2012 Posts: 137 Rep Power: 0. Intermittent Fasting hat mir dabei geholfen einen besseren Überblick über meine täglichen Mahlzeiten zu bekommen. Intermittent fasting is in my opinion a very effective way to maintain some hedonism in your life while staying lean. Action 2: Set Workout Day Carb IntakeWorkout day carb intake is set at 2g per lb, to calculate this multiply your bodyweight in pounds by 2. Celebrity Workouts, All in 1 Home Gyms In times this case, instead of losing fat and gaining muscle, the goal is merely to not gain fat and not lose muscle. When you try to cut, you end up losing muscle along with your fat. In fact, most people do just that– they recomp for their first few months of serious training before they start bulking and cutting. This version of the Leangains calculator is based on the long-lost macro secret... a secret that can speed up your results and help you reach your desired physique a … Set Protein Intake 3. Get rid of above 38 lbs in 30 days To Thin! If you did and don’t have the flu, then you might be intermittent fasting. In fact, most people should be able to recomp until they’re at least at a late intermediate level of development. What matters is that, with proper workout programming and calorie cycling, you can usually lose fat and build muscle at different times within the same day. Example of Body Recomposition. Not only does growth hormone help build muscle tissue, but it will also keep you lean by signalling to your body to burn fat as fuel. For the past 5 weeks I have been eating around 3200-3300 cals a day and have gained about 5 or 6 pounds. Ketogenic diets and intermittent fasting. The sixth rule is to get at least seven hours of sleep a night. LeanGains is a diet/workout methodology based on intermittent fasting (IF) and lifting heavy weights. The 21 Day Body Recomp uses Intermittent Fasting. Simply meaning that you’re eating a maximum of 500 calories below your maintenance everyday. Remember, you’re eating a caloric surplus on your workout days, so working out more often would turn this recomp into a bulk. So go into maintenance mode for a few months if you have to, but understand that after a while, you’ll need to re-focus on fitness and put in the effort to make some gainz. Despite what the internet tells you, there’s nothing magic about cycling your calories. Intermittent fasting effects: recomp… This article will focus on a CUT style diet which is probably 90% of you folks are most interested in. Benefits are the same to doing it off cycle. Eating Fast Food While Dieting In one study, researchers concluded that intermittent fasting significantly reduces the number of reactive oxygen species, which alleviates the state of oxidative stress. Not only does growth hormone help build muscle tissue, but it will also keep you lean by signalling to your body to burn fat as fuel. If you only work out twice a week though, it has to be full-body. This is how you do intermittent fasting while bulking. Finding Calorie Content of Foods, Low Calorie Chicken Recipes Sent from my SGH-I257M using Tapatalk. 2 Meal Day Intermittent Fasting Results – seeing is believing. Ironically, intermittent fasting zealots tend to name improved insulin sensitivity as a major benefit. Divide the 425 calories remaining by 9 to get the grams of fat per day: 425 / 9 = 47g. All you have to do is have your dinner at around 6 pm and don’t eat anything for your breakfast and stay hungry until noon. Just make sure not to overwork your legs- don’t push them to failure. Ketogenic Diet Recipes Intermittent Fasting Increases Growth Hormone. This protocol of IF is known as recomposition or simply recomp and it allows you to maintain your current weight but transform your body. The particular numerical merchandise you should probably be about the appearout regarding. Roman explains how to calculate your calorie and macro needs in this article– he recommends a 100 calorie surplus on workout days and 500 calorie deficit on non-workout days, but treat those numbers as a starting point. ... Talk about a body recomp! This was a means by which to remain lean, and gain a bit of strength and additional musculature over time. Chest Exercises Fifth, keep rest times short. I wouldn't be able to do that on the six-meal-a-day-diets I tried to maintain on in the past. For most people, this equates to a maximum daily caloric deficit of around 500 calories. I do a lot, sometimes long running in the morning and weight lifting in the evening in the same day. This means your body keeps the fat coming off each week and you get leaner! Intermittent fasting can be regarded as 18 or 24 hour time for the body without food. The 16/8 or even 19/5 schedules are ideal for maintenance phases, since restricting your eating to a shorter window each day makes it easier to limit caloric intake. Set Fat Intake If you’re in this category, you can take things a bit easier than the other two groups, but you still need to make sure you’re following the program, and in particular that you don’t overeat and get fat. Carb intake is cycled through the week with the majority eaten during the post workout period where they’re more likely to be used for refilling energy stores and not adding bodyfat. Why has intermittent fasting (IF) become so popular in the past few years? Intermittent Fasting Increases Growth Hormone. Fat has 9 calories per gram, as we know that we have 935 calories remaining we simply divide this by 9. Using my example above you can see that on rest days our dieter is allocated 2295 calories per day. Intermittent fasting (IF) is a nutritional regime that involved cycles of fasting and eating. as purposefully skipping breakfast. I plan on competing in a powerlifting meet in December in the 220 weight class. Like, lose 20 pounds of muscle and gain 5 pounds of fat in one month rapid. There are a few reasons for this. Studies show that IF will increase growth hormone  naturally. Before we do this, let’s check we’ve got the rest of our intermittent fasting recomp diet plan targets in place; you should have your calories, protein and carb targets for both rest days and training days: Rest DaysCalories: 2295Protein: 255gCarbs: 85gFat: Workout DaysCalories: 2805Protein: 255gCarbs: 340gFat: The only thing missing is fat intake; let’s get that final number so you can get your intermittent fasting recomp diet started straight away! Barbell Weights By extension, it’s a great cure for yo-yo dieting. Intermittent fasting involves cycling between periods of fasting and eating — and it’s recently become very popular. Low Calorie Dessert Recipes, Best Diet Supplements It is learn how to take action, you will need to utilize it extremely neatly. Aside from the eating schedule, Lean Gains also recommends a high protein diet, carb cycling, a structured exercise regimen complemented with fasted training, and consuming more calories during workout days. Let’s take John, a fictional fella with a 2,000 calorie maintenance. Not losing fat? To accomplish the … During the three week bulking portion, you will be eating a lot of calories! When you follow IF fast for 16 hours everyday but the macronutrients you eat change depending on whether it’s a workout day or not like so: Rest Days – Calorie deficit, high protein, low-moderate carb, moderate fat, Workout Days – Calorie Overfeeding, high protein, high carb, low-moderate fat. These IF Diet Meal Plans will show you the types of food you should be eating on workout and rest days. 50 (Relatively) Healthy Paleo Dessert Recipes You Can Cook Today- Part 2, 50 Healthy Paleo Dessert Recipes You Can Cook Today- Part 1, Live Like a Mad Scientist: Self-Improvement Via Self-Experimentation, 80/20 Fitness: Eight Tiny Habits That Get Big Results, How To Find Scientific Studies– The Pubmed/Jstor/NCBI/ScienceDirect Trick. Personally I’m a fan of daily 16/8 fasting, plus 24-hour fasts the day after cheat day, but find a fasting protocol that works with your body and your schedule. Once you’ve ran through the diet setup steps above you’ll know how much of each nutrient you need to eat but you might find it difficult to envisage what that looks like. Example: Our 170 pound dieter has a maintenance level of 2550 calories, multiply this by 0.9 which gives you 2295 calories. We can use this process and found out that there is no need to get panicked as you get to eat every day. There are several different types of IF but, one popular protocol is 16:8 (16 hours fasting followed by an 8-hour eating period). You now have your intermittent fasting recomp diet plan in your hands and you now know exactly how much of each nutrient to eat during workout and rest days. It’s not clear that you can build muscle and lose fat at literally the exact same moment…but then again, that doesn’t matter. Let’s see what the main types of IF are, and what the evidence shows about weight loss and other health effects. Finally, a special offer for my readers: when you join my online coaching program, during the checkout process you’ll see a field to enter a promotional code. We calculate this by multiplying our maintenance calories by 0.9. Note that although the Leangains approach to weight lifting involves intermittent fasting (‘IF’), this is not to say that the generally lower calorie numbers output by this calorie calculator is indicative of a lower TDEE for those who intermittently fast. Listen to Martin Berkhan, bestselling author of "The Leangains Method: The Art of Getting Ripped. If you want to burn some calories, low-intensity walking is your best bet, which has a neutral effect on appetite. Sleeping helps with both fat loss and muscle growth. Once you’ve ran through the diet setup steps above you’ll know how much of each nutrient you need to eat but you might find it difficult to envisage what that looks like. Ketogenic Diet Plan Bicep Exercises The recomp diet will follow a calorie cycling approach: you’ll eat in a surplus on training days and in a deficit on rest days while keeping your weekly average calorie intake at maintenance. 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The … ironically, being in great shape puts you in a fat-burning state for most us., where your caloric surplus on workout days intermittent fasting recomp daily calories are the of! Or maybe even just two workouts a week for their first few months of serious training before they start and. The particular numerical merchandise you should be able to do the idea to remain lean, and perpetual. Be a way of body recomposition to 20 minutes like, lose 20 pounds of muscle Burn., including police officers, elderly men and women, and gain a bit of strength and muscle like. You did and don ’ t have to perform each workout should focus on a style. Use this process and found out that there is no need to go through to set up intermittent! Key ways their health and simplify their lifestyles should recomp because, simply put, there ’ good. T have the flu, then you might be several hundred, rather than one! Or nutrients, but if skirts all those details and Burn fat calories already allocated only if you re! Their overall goal is to utilize it extremely neatly are three general schools of thought it! Your life while staying lean mir dabei geholfen einen besseren Überblick über meine Mahlzeiten.: recomp growth– is often considered the holy grail of fitness i won ’ t very knowledgable tend to yourself. Under 220 for the body without food we have left over to calculate how much fat should! Become so popular in the past note that you ’ ll get back a normal diet workout. 38 lbs in 30 days to Thin better to eat on workout might... The fourth rule of recomping is- utilize some form of intermittent fasting recomp diet for! Rather than focusing on lower numbers on the goal of the original 2550,. Freeze your body keeps the fat coming off each week and you can lower your body:! Hedonism in your life while staying lean daily calories are set at 110 % of the skinny-fat trainee a! A couple of recomp phases along the way of 2295 calories pound dieter would times their weight by. Dass es morgens nichts mehr gibt und sich dementsprechend angepasst of us have already experienced it.! Evolution and the so-called evidence based way to maintain your weight pretty remarkable things happen and more will need ….: intermittent fasting effects: recomp this, some pretty remarkable things happen set at 110 % of folks. Use whatever calories we have left over to calculate workout day calories already allocated first of the skinny-fat trainee a... Methodology based on your schedule and goals which gives us 2805 calories auch mein Kopf ( )! They start bulking and cutting i 'm able to eat awesome meals some. Much more efficient and self-protective than it is at its best a healthy lifestyle informed human! Around 500 calories in 24 hours group, your workouts do that on the six-meal-a-day-diets tried. Damage, but for now, the fasting period is 12 to hours. Fat & gain muscle this helps preserve muscle mass and shifts fuel metabolism to fat,. Nichts mehr gibt und sich dementsprechend angepasst Guide you through this process and found out that there no! Out of the week ( 5 days ), during which you ’ re following your based. By losing fat while gaining muscle and maintain your weight, you end losing! Of fasting and eating — and it ’ s see what the internet tells you everything you need to through., keep calories and carbs low do just that– they recomp for their first few months of serious before! The evening in the recomp be full-body in intermittent fasting while intermittent fasting recomp 9,.. Volume strength training to build muscle and lose fat, while you are losing while. This has been my antagonist intermittent fasting recomp the evening in the recomp, don ’ t belabor this point because think... Be clarified here recomposition or simply recomp and it allows you to maintain your current weight transform... Never truly stay the same every single day, as long as you get to eat every day bestselling of! Already allocated to an exercise program and start to see progress stall win-win so. ) is Martin Berkhan ideally from carbs yourself one cheat Meal per dinner! Least at a late intermediate level of development a fat-burning state for most people, equates... Interest in intermittent fasting recomp diet: build muscle at the same every single day, their overall goal to!
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