Need Help

[BoostinChick]

I posted my stats in my profile but just in case:

Height: 5'10"
Weight: 205lbs
BF: Online it calculates it to 32%

I have always been a bigger build, athletic a lot would call it. In high school I played non stop sports (basketball, ran track, lacrosse, and even did travel soccer leagues). Even then I was pretty high in pounds (around 165-170). Now that I am an adult with a desk job being active has been a bit more difficult for me. I have a boyfriend who is very well built and he motivates me to go to the gym and I have been. Diet has always been my issue so I decided it's time to get serious.

Here is me now:

I understand that with my build I will never be super skinny like a model, that's not what I want. I talk to many women at the gym who do compete and they thing that I would hold muscle mass super well. My issue is, I don't want to be a body builder. I want the latter, this is the most perfect example I can give:

I am doing Phase I of "The South Beach Diet" so my meals consist of:
Breakfast: 3 eggs/2 pieces of Canadian Bacon
Snack: 2 cheese sticks (made from Skim Milk)
Lunch: Grilled chicken and a vegetable
Snack: Low-fat yogurt or sugar free Jell-o
Dinner: Salmon steak, salad, or more grilled chicken
Snack: Sugar free fudge pop or sugar free water ice

My work out routine consists of at least 20 minutes of cardio on the treadmill then I work two muscle groups. I am in the gym for around an hour and a half. I do not take any daily supplements but before I go to the gym my boyfriend does give me NOXplode to help with my work out.

To be honest, I have had so much grilled chicken the smell of it is starting to make me nauseous. Just wanted some helpful recipes and maybe some exercises to help me reach my goal.

 

[vixensghost]

Welcome!

I'm not familiar with the South Beach Diet. What daily ratios do they allow you:fats, proteins, carbs fiber, etc, etc???? I'm always curious as to what certain diet plans offer people.

You need to poke around here for recipes and other tips---There is also a new stellar cookbook out by Need2(look above at his sticky) if you're at a loss with keeping your pallette excited. It's so important to have a variety of HEALTHY foods to keep us motivated and excited.

Also...Jackie Warner is a lil hottie. However, YOU can make your body just as beautiful too-perhaps in different way though! Feel me? It's all good, it's nice to have something to strive for, just DO NOT allow a "picture" of someone else to discourage your own reality in ANY way!

 

[localgirl]

Keep up the hard work & you will see changes.
I've also known a few people who have used the south beach diet, and I think it worked really well for them, but when they came off the diet, it was a free for all..so I dont know if they'd recmmend it.
Im sure one of the MOD's will post & give you some great info. They are super helpful & super nice

P.S welcome

 

[BoostinChick]

I definitely understand that, thanks for your thoughts. Like I said with my body type I know I will not be super thin. My hips are 42" for crying out loud. My overall goal is just get real toned/cut and around/under 20% BF.

I will check the stickies as you suggested for other meals and check into that book as well.

 

[needtogetaas]

Well first off welcome to the site. I gave you a free plat to help you search around the site and so you can post more then a few times a min.

I think you look pretty good though and you are not far off at all. Some of the girls will be in to help you out as I know they can better relate to you then I can.


As for recipe advice I would be happy to help. Matter of fact I need to post up some recipes for some other girls threads to. So I will get on this now.

 

[GUARDIAN]

look into need2's cookbook for starters

http://www.elitefitness.com/forum/d...-like-reach-new-goals-more-anabol-595939.html

how many times a week are you weight training? cardio?

i think u should strive for some more cardio. 45 mins of low-moderate intensity (brisk walking on an incline) or HIIT 5-7X ew.

u should look into altering you diet some. thought this south beach will work initially u r only getting 3 real meals in a day. shoot for five. it sounds like alot but really its not. u r hurting your metabolism more than u r helping it. i am a fan of low carb diets myself but that is what works best for me. the key is to find what works best for u and not bc so and so does it.

 

[BoostinChick]

Well first off welcome to the site. I gave you a free plat to help you search around the site and so you can post more then a few times a min.

I think you look pretty good though and you are not far off at all. Some of the girls will be in to help you out as I know they can better relate to you then I can.


As for recipe advice I would be happy to help. Matter of fact I need to post up some recipes for some other girls threads to. So I will get on this now.

Thanks for your kindness I did notice I do have a temp. membership I appreciate it a lot. I am looking through your link now that the person below your post posted.

My only mental block is weight. I know it's only a number and inches is where it really counts but being a women and knowing I am over 200lbs kills me. The diet I am on is said to work off the glycemic index so it's very low carbs, no sugar, and low in sodium.

look into need2's cookbook for starters

http://www.elitefitness.com/forum/d...-like-reach-new-goals-more-anabol-595939.html

how many times a week are you weight training? cardio?

i think u should strive for some more cardio. 45 mins of low-moderate intensity (brisk walking on an incline) or HIIT 5-7X ew.

u should look into altering you diet some. thought this south beach will work initially u r only getting 3 real meals in a day. shoot for five. it sounds like alot but really its not. u r hurting your metabolism more than u r helping it. i am a fan of low carb diets myself but that is what works best for me. the key is to find what works best for u and not bc so and so does it.

I will see if I can possibly eat 5 meals a day. I assumed the sugar free snacks would help my metabolism through out the day. I am also looking into a multi vitamin to help with my iron intake as well. I go to the gym 3-4 days per week (I know I need to go more) but I have been reading that running everyday will end up injuring me more then helping with what I want. From my readings they say to run 3-4x per week (which I do) then in between do weight lifting. For my weight training I am sticking with light weights and 3-5reps of 10-15. As I said previously I work out with my boyfriend so I usually follow the circuit that he does working a primary/secondary muscle groups.

 

[vixensghost]

Fiber and complex carbs can be your friend!

Ban the scale as it's the devil- I'm convinced!

 

[needtogetaas]

Baked Chilean Sea Bass
1 lb chilean sea bass fillets
olive oil
1/4 teaspoon salt
1/4 teaspoon pepper
1 teaspoon cajun seasoning




Preheat the oven to 425 degrees.
Clean the fish.
Put skin side down on a baking sheet.
Rub olive oil on the fish and coat with the salt, pepper, and Cajun seasoning.
Bake for 20-25 minutes.


Seared Steak Salad
This ones a bit more exotic then most people are used to. Your friends
will be impressed when you pull this out of your lunch cooler. Mega healthy and
super cool. I love this one.
Ingredients:
8 ounces top round steak, 3/4 inch thick, trimmed of fat, you can substitute
chicken or shrimp for this if you like. It’s a cool way to mix things up
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground pepper
4 cups mixed Asian greens or mesclun greens
1 cup sliced snow peas
1 cup sliced red bell pepper
1/2 cup shredded red cabbage
1/2 cup chopped cilantro leaves
1/3 cup thawed shelled edamame. (Pea pods guys’ pea pods)
1/4 cup Sesame Tamari Vinaigrette (it’s low in calories, fat and sodium, with roasted nut and citrus flavors, it goes with Asian salads or chicken meals). Ask for it at almost any store its easy to find and once you get some you can use it on all kinds of meats and salads. You will love it. (Well worth it.)
Directions:
1. Sprinkle steak with salt and pepper. Coat a small nonstick skillet with cooking spray; place over medium heat. Add the steak and cook about 4 minutes per side for medium-rare. Let rest for (at least 5) minutes before slicing.
2. Combine greens, snow peas, bell pepper, cabbage, cilantro, edamame and vinaigrette in a large bowl. Toss to coat. Divide between 2 plates. Top with the steak.
Tip. If brining this dish to work or eating later just keep every thing separate till you are ready to eat.




Easy make ahead steak tips in Balsamic Marinade
Ingredients:
2 cup balsamic vinegar
4 tablespoon extra-virgin olive oil
4 table spoons Splenda
4 tablespoon minced garlic
8 tablespoons fresh rosemary (the needles, separated from the sprigs)
4 teaspoons freshly ground black pepper
5lbs steak tips or cubed flank steak
Directions:
Mix all ingredients except steak in a large bowl.
Separate steak into 4 large heave duty zip lock bags.
Add an equal amount of marinade to each bag.
Store in fridge or freezer as you like, let set at least 24 hours before cooking for best taste. Be sure to flip the bags around and cover all the steak with marinade before storing.


chicken Fajitas
2 green bell peppers, sliced
1 red bell pepper, sliced
1 onion, thinly sliced
1 cup fresh sliced mushrooms
2 cups diced, cooked chicken meat
1 (.7 ounce) package dry Italian-style salad dressing mix
10 (12 inch) whole wheat or low carb tortillas



Cut peppers and onion into thin slices. Do not dice, leave slices long and thin.
Saute peppers and onion in a small amount of oil until tender. Add mushrooms and chicken. Continue to cook on low heat until heated through. Stir in dry salad dressing mix and blend thoroughly.
Warm tortillas and roll mixture inside. If desired top with diced tomato and shredded lettuce.


Beef Stew

1 1/2 Cup raw Onion
3 Tsp extra virgin olive oil
1/2 Tsp red or cayenne pepper
1 Cup canned kidney beans
6 Oz round eye beef, roasted, trimmed to 0" fat
1 Cup beef canned boullion broth(low sodium is best)
1/2 Cup canned tomato puree
1 Cup ready to serve pace picante salsa
1 Tsp chili powder
1 Tsp ground basil
1/2 Curry powder
1 Tsp ground oregano

Directions

In sacue pan cook beans and onion in 2 tsp of oil until tender.

Next add tomato puree, sauce beef broth, spices and salsa.

Continue to cook vegetable mixture under medium heat until hot.

While the vegetables are cooking, in non stick pan add remaining oil and stir fry beef until cooked.

Add beef to vegetables and simmer for 5 minutes.
Calories (Per Serving): 422
Protein (g): 37
Carbohydrates (g): 43
Fat (g): 13
Carb -Protein -Fat % Ratio: 39-34-27


I tried to get you other things besides chicken.

 

[vixensghost]

Need2 is a Prince! See why we love him so?

 

[needtogetaas]

Keeping sugar low is always a good thing no matter what diet you are on. Complex carbs can be good though. Keep in mind just changing to (healthy eating) and watching cals in cals out is much better way to go in the end. Combined with your training you can make great gains of an kind.

Eating better is a life change not just a fad. Changing your life takes time,practice,good friends with knowledge to help, and a undying drive.

We will do everything we can to help you achieve a new healthier life. Helping you and helping each other helps us after all.

 

[Thandie]

Thanks for your kindness I did notice I do have a temp. membership I appreciate it a lot. I am looking through your link now that the person below your post posted.

My only mental block is weight. I know it's only a number and inches is where it really counts but being a women and knowing I am over 200lbs kills me. The diet I am on is said to work off the glycemic index so it's very low carbs, no sugar, and low in sodium.

I will see if I can possibly eat 5 meals a day. I assumed the sugar free snacks would help my metabolism through out the day. I am also looking into a multi vitamin to help with my iron intake as well. I go to the gym 3-4 days per week (I know I need to go more) but I have been reading that running everyday will end up injuring me more then helping with what I want. From my readings they say to run 3-4x per week (which I do) then in between do weight lifting. For my weight training I am sticking with light weights and 3-5reps of 10-15. As I said previously I work out with my boyfriend so I usually follow the circuit that he does working a primary/secondary muscle groups.

Welcome Boostinchick-

Needtogetaas ha great recipes you can use. Please make sure to have at least 5 small meals a day and that will help you burn. Do weight training and cardio. Try to stay away from anything with sugar and drink lots of water..

 

[needtogetaas]

I still like boosin chick better but o well.

 

[Beachboy6294]

I will see if I can possibly eat 5 meals a day. I assumed the sugar free snacks would help my metabolism through out the day. I am also looking into a multi vitamin to help with my iron intake as well. I go to the gym 3-4 days per week (I know I need to go more) but I have been reading that running everyday will end up injuring me more then helping with what I want. From my readings they say to run 3-4x per week (which I do) then in between do weight lifting. For my weight training I am sticking with light weights and 3-5reps of 10-15. As I said previously I work out with my boyfriend so I usually follow the circuit that he does working a primary/secondary muscle groups.

Well I see that your worried about hurting yourself from running everyday so thats why you can burn even more calories by walking a good pace with an incline and it doesn't do as much damage on your knees and legs. I use to run but I hurt my leg really bad so I'll walk for 30 mins speed 3.4-3.7 at the max incline but you can work your way up and I get way more out of it than running. They have some great people on here that will keep helping you so keep posting.

 

[fitness-rubber]

Fiber and complex carbs can be your friend!

Ban the scale as it's the devil- I'm convinced!

Absolutely. Numbers are just that, numbers: whatever the scale says shouldn't have an impact on the way that you feel about yourself.

 

[BoostinChick]

I still like boosin chick better but o well.

LOL! Thanks for the change Need2. I just didn't want to come off like I am some alchy trying to get a physique.

 

[Bikini Mod]

Welcome BoostinChick...

First off from your body type - thick and muscular w/large bone frame (and no, I AINT callin ya fat!) there is NO WAY IN HELL you are ever going to look like the emaciated frial-looking blonde whose pic you posted. Matter of fact, I question why you would WANT to?

You really aren't all that far off from attaining an awesome physique. Why? Because from what I saw and from what you stated you have been active your whole life and have built a solid base. And you obviously eat LOL which is a GREAT THING!! Now all you needa do is change the way you have been eating and finding the combination of eating and activity that does what you want it to.

As for the scale.

THROW IT THE HELL OUT!!! NOW!!! .... or I will pinch you but good.

Back in the day at my competitive height I was 138# at 12% bf, a size 0 to 6 depending on the cut of the clothing and give of fabric. I am 5'3 1/2". Are you feeling me on the scale issue? It will mess with your head and is NOT an accurate tool to measure success. The tape measure and your mirror will serve you better.

As for *fad diets*, they are just that and are best left to those that are desperate enough to try them but not serious enough to truly educate themselves and take control of their lives. Which category do YOU choose?

As for running.... BIG NO NO. Not necessary, too catabolic and too stressfull on your joints. There are other activities that are much more effective and will not compromise the health of your joints. As another member already stated, set the treadmill on a steeper incline and walk as quickly as you can. I GUARANTEE YOU, you will be pouring with perspiration in no time and will want to DIE by then end of your cardio session. If not, then you are superhuman. There is also the eliptical, biking and SWIMMING (MY personal favorite).

As for training with your man - GREAT!!! Women and men should train the same. The only difference is that you may not be able to move as much weight as he but that doesn't mean that your workout is less intense as generally women have greater endurance.

www.fitday.com for your food

TAKE PROGRESS PICS!!! <---- in my opinion one of THE MOST USEFULL TOOLS in assessing your goals.

 

[BoostinChick]

BIKINIMOM - thank you for the awesome insight!

As I stated I know I will never be exactly as the picture I posted. I just want a real defined/toned similar physique. I have hips girrrll.

I have taken progress pics thus far (on my *fad diet*) and the ones I posted in my original post are the latest/greatest. I will post my measurements once I take them tonight to give you guys a better base. I will have to do some better research on here to figure out how to calculate BMI because the online calculator I used said I was around 32%.

I will try the walking fast on an incline as many of you suggested and will try to post/update a daily type journal thing to let you guys in on what I am eating and the exercises I am doing. I also started taking a multivitamin as well.

 

[BoostinChick]

BTW/OT: This is the b/f (he is Andru1313 on here but for some reason can't post in my thread to give his input).

Before:

Now:

Combination of South Beach Diet and dedication to weight lifting.

 

[sessa]

Ok, I think you are not eating enough. And it really should be higher protein to support the muscle for your weight training.

Ex diet.

1.

1/2 cup oats
1 scoop protein
tsp flax

2.

3-4 oz chicken
1/2 cup sweet potato
tsp flax

3. can of tuna
1/2 cup rice

4. post workout
1 scoop of whey
1 scoop of fast acting carb. EX>maxy waize

5.

1 scoop of casein protein
5 almonds

or 1 carton of egg whites, 1/2 cup cut veggies, make a omelette.

ALSO, never rely on cardio to make you loose the weight, it really has to be the nutrition. The cardio should be there lightly so you don't burn the muscle you have. I see too many people doing 2 hrs of cardio a day and they end up losing most of their muscle come competition day.

 

[needtogetaas]

BIKINIMOM - thank you for the awesome insight!

As I stated I know I will never be exactly as the picture I posted. I just want a real defined/toned similar physique. I have hips girrrll.

I have taken progress pics thus far (on my *fad diet*) and the ones I posted in my original post are the latest/greatest. I will post my measurements once I take them tonight to give you guys a better base. I will have to do some better research on here to figure out how to calculate BMI because the online calculator I used said I was around 32%.

I will try the walking fast on an incline as many of you suggested and will try to post/update a daily type journal thing to let you guys in on what I am eating and the exercises I am doing. I also started taking a multivitamin as well.

well on your way now!! congrats and good luck. We will all be watching and helping you. Maybe some will even learn from you.

 

[vixensghost]

How are you doing pretty lady?

 

[BoostinChick]

Here is the update:
I know you guys said to throw out the scale but I was curious...I am back down to 190lbs and starting this diet/work out I was a size 14 in pants. I am now down to a size 12. I am starting to notice toning in my upper abdomen area but my trouble area is starting to become my arms. They are naturally large/muscular just no tone.

As for my workout I attempted the steep incline at a 3.5-3.7 and literally after 15 minutes I had to stop. My calves and hamstrings were definitely feeling the burn. My plan is to run 2-3x a week still and in between those days I will do the incline walk again with weight training. On the weekend I am still active with house chores, yard work, and walking my dog so I consider them "easy" work outs.

I will do a tape measure and updated pictures as soon as I can.

[OT] Is there a section I am missing that we can actually start a journal of some sort?

 

[needtogetaas]

Here is the update:
I know you guys said to throw out the scale but I was curious...I am back down to 190lbs and starting this diet/work out I was a size 14 in pants. I am now down to a size 12. I am starting to notice toning in my upper abdomen area but my trouble area is starting to become my arms. They are naturally large/muscular just no tone.

As for my workout I attempted the steep incline at a 3.5-3.7 and literally after 15 minutes I had to stop. My calves and hamstrings were definitely feeling the burn. My plan is to run 2-3x a week still and in between those days I will do the incline walk again with weight training. On the weekend I am still active with house chores, yard work, and walking my dog so I consider them "easy" work outs.

I will do a tape measure and updated pictures as soon as I can.

[OT] Is there a section I am missing that we can actually start a journal of some sort?

Nope just make s thread in this forum. Good work btw sounds like you are already getting good resaults.

 

[BoostinChick]

Nope just make s thread in this forum. Good work btw sounds like you are already getting good resaults.

Will do -

I have to thank you guys for a lot of the help. I knew a decent bit getting into this diet just needed help trying to get a base feel for a solid routine and a more flavorful diet.

 

[needtogetaas]

Will do -

I have to thank you guys for a lot of the help. I knew a decent bit getting into this diet just needed help trying to get a base feel for a solid routine and a more flavorful diet.

It only gets better and we can all still learn more every day. Then when you have mad a 100% turn around. Helping others helps keep you on top.

 

[vixensghost]

Here is the update:
I know you guys said to throw out the scale but I was curious...I am back down to 190lbs and starting this diet/work out I was a size 14 in pants. I am now down to a size 12. I am starting to notice toning in my upper abdomen area but my trouble area is starting to become my arms. They are naturally large/muscular just no tone.

As for my workout I attempted the steep incline at a 3.5-3.7 and literally after 15 minutes I had to stop. My calves and hamstrings were definitely feeling the burn. My plan is to run 2-3x a week still and in between those days I will do the incline walk again with weight training. On the weekend I am still active with house chores, yard work, and walking my dog so I consider them "easy" work outs.

I will do a tape measure and updated pictures as soon as I can.

[OT] Is there a section I am missing that we can actually start a journal of some sort?

Do you know what I love? When you get to the point where that 3.5-3.7 incline looks like a walk in the park. You'll get to that point before long- KEEEEEP GOING! Great job, lady.

It's ok to check your progress on the scales ONCE IN AWHILE! The rest will follow IF you do NOT get discourgaed by some damn number's game in your head with the scale. I hate when I hear , " I've done all this work and I've only dropped (x) amount of weight". Few seem to think about the positive impact that JUST TRAINING/eating healthy is the best reward! Trust me, it's a mind game that I've seen lost cuz of some damn scale.

Great work Bgal..Keep pumping!

 

[Thandie]

Here is the update:
I know you guys said to throw out the scale but I was curious...I am back down to 190lbs and starting this diet/work out I was a size 14 in pants. I am now down to a size 12. I am starting to notice toning in my upper abdomen area but my trouble area is starting to become my arms. They are naturally large/muscular just no tone.

As for my workout I attempted the steep incline at a 3.5-3.7 and literally after 15 minutes I had to stop. My calves and hamstrings were definitely feeling the burn. My plan is to run 2-3x a week still and in between those days I will do the incline walk again with weight training. On the weekend I am still active with house chores, yard work, and walking my dog so I consider them "easy" work outs.

I will do a tape measure and updated pictures as soon as I can.

If you want to keep the scale you should keep it. I'm one of those people that needs to weight myself daily. That said, don't obssessed over it if you're not losing fast enough. Use it to make sure you're losing, not gaining. If you noticed you're gaining, ten you have time to adjust things around.
Good luck!

[OT] Is there a section I am missing that we can actually start a journal of some sort?

If you want to keep the scale, you shoild. I'm one of those people that like to weight myself daily; I need to know where am at. That said, don't obsessed about it if you don't lose fast enough. Use it as a guide that if you notice you're gaining, then you can adjust it before it get's out of hand..
Good luck!

 

[the_alcatraz]

Welcome to EF.
This is defi. a good step that you've taken. Lot's of good peeps to help out and help track your progress. I'm sure you'll get to your goal with dedication

 

[BoostinChick]

I did a full work out yesterday.

20 minute incline walk (incline set @ 15) did not go below 3.5 speed. I ranged between 3.5-4.2 wanted to jog a bit.

I worked my upper body. So, I did 2 exercises for back, tris/bis, chest, and shoulders. I cannot lift my arms up nor lean back in my chair I am sore!

...some of you ladies may be mad at me but I kept my scale (curiosity killed the cat, I know) and I am now down to 188! I will start a new thread to go more as a journal with posts like this.

 

[vixensghost]

I'm mad as hell at you for keeping that scale. lol I'm kidding!

 

[Thandie]

I did a full work out yesterday.

20 minute incline walk (incline set @ 15) did not go below 3.5 speed. I ranged between 3.5-4.2 wanted to jog a bit.

I worked my upper body. So, I did 2 exercises for back, tris/bis, chest, and shoulders. I cannot lift my arms up nor lean back in my chair I am sore!

...some of you ladies may be mad at me but I kept my scale (curiosity killed the cat, I know) and I am now down to 188! I will start a new thread to go more as a journal with posts like this.

Curiousity killed the cat, but satisfaction brought him back....ha

 

[GUARDIAN]

I did a full work out yesterday.

20 minute incline walk (incline set @ 15) did not go below 3.5 speed. I ranged between 3.5-4.2 wanted to jog a bit.

I worked my upper body. So, I did 2 exercises for back, tris/bis, chest, and shoulders. I cannot lift my arms up nor lean back in my chair I am sore!

...some of you ladies may be mad at me but I kept my scale (curiosity killed the cat, I know) and I am now down to 188! I will start a new thread to go more as a journal with posts like this.

congrats on the progress so far!

I would slowly increase your cardio by 5 mins or so every week until u get up to 45 mins.

 

[BoostinChick]

congrats on the progress so far!

I would slowly increase your cardio by 5 mins or so every week until u get up to 45 mins.

I'm sorry what did you say? Your avatar has my complete attention as of right now...

I'm mad as hell at you for keeping that scale. lol I'm kidding!

LOL! I am like a mad woman. I feel like a high school wrestler running on that damn scale 3-4x a day.

 

[GUARDIAN]

I'm sorry what did you say? Your avatar has my complete attention as of right now...

LOL! I am like a mad woman. I feel like a high school wrestler running on that damn scale 3-4x a day.

i s-a-i-d sllllllooooooooowwwwlllllly i-n-c-r-e-a-s-e.....lol

I got that solely from the Nintendo Wii. They have a weightlifting and cardio game.

 

[Beachboy6294]

I did a full work out yesterday.

20 minute incline walk (incline set @ 15) did not go below 3.5 speed. I ranged between 3.5-4.2 wanted to jog a bit.

I worked my upper body. So, I did 2 exercises for back, tris/bis, chest, and shoulders. I cannot lift my arms up nor lean back in my chair I am sore!

...some of you ladies may be mad at me but I kept my scale (curiosity killed the cat, I know) and I am now down to 188! I will start a new thread to go more as a journal with posts like this.

Wow you are coming along quick just keep it up and you'll be up to 30 mins walking in a few days. That is the same cardio I do besides running and I burn more calories walking on the incline. I look forward to hearing your updates.