metabolize carbohydrates regular exercise and healthy eating usually there's a lot that on so is all increase my Mike more apps stick is more energy Jamie commits more way you that's what that's you so on a play increase them by you know maybe like 30 days and that’s all Osama Kara her CD hours a day do that for we can see my body responds last time II was cutting to around this high-level alone example using way as a as a control stopping weight loss at that time I wound up around 170 a and I was pretty lean I was probably you know is right around this you 6 six is maybe even a little bit below that I really had like nothing left to grab skims felt like up my knuckles everywhere so but as I as I increase calories you know I was continuing to lose I wanted to stop we’ll also 180 and then so I like both my cars up