Don't be over nourished and don't be undernourished. Consume sufficient enough protein to support the anabolic activity of muscle. Avoid toxins in food. That's about it. So good advice. I had a friend here at, at this gym. And he was got pretty chunky. We might go so far as to say he got fat. Because we all know what that means. Donut, asshole. Like, how much spaghetti can you possibly, I can eat it all. If I'm an asshole to myself.