Hello and welcome. How are you, Andy? I'm good, thank you. How about yourself? I'm good. I feel a little bit weird today. Do you know what? I think today is the first day that I felt a little bit lonely in lockdown, which worries me. Well, not that we're in lockdown, but you know what I mean with the whole corona thing it worries me

because if I'm feeling like this and I've like I had a massive head start of basically being in

self-isolation before we had to be in lockdown anyway because my back working from home already

like you know being quite comfortable in my own company not needing that much and

if I'm feeling that then I just think that a lot of people probably are feeling that so if you are

don't suffer in silence talk in the group messages like our inboxes are open that's what we're

here for as well so just a little public service announcement

to start okay right we have some questions from last commit six check-ins and we also have one

from Nicola who we'll start with this one so if if someone has physique goals, what are the best types of

goals to set to work towards? Scale weight, performance, question mark. Is there a benefit of getting

as lean as possible before moving on to a hypertrophy phase? That second question I think is really

important because I think a lot of

people feel like they need to meet their absolute body competition goals before they then move on to

hypertrophy. And I think especially this year that might be a little bit different. Like he might

have thought, do you know what I would like to get probably a little bit leaner than what I would

want to maintain because I'm going on holiday or because of X event coming up or maybe I want

to look, not that you would like necessarily better lighter, but maybe I want to look

absolutely shredded in my wedding dress for some reason. But that's maybe not happening now. So is there still

a point going to that extreme? Thoughts? For me, if, to answer the second part of the question

first, there's, for me, I would always say if, there's no much there's not much point I would say in

getting as lean as possible before then trying to put some muscle on and I think what you're

doing all you're doing is you're putting that start point for building muscle back when you

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