When to Eat Carbs Before a Workout, Plus Creatine Q&A

Nikkiey: What's up, WarriorBabe? Hey, everybody. Nikkiey here, and welcome to our WarriorBabe Wednesday live Q&A time together. I am so freaking stoked to be here with you guys, hang out with you all, answer some questions, give you some love, give you some support. Wednesdays are my favorite days, Wednesdays and Sundays. I love our community calls, and I'm stoked to be here with you guys right now. So as you guys are joining in, comment and say, hey, what's up? Let me know you're here. Plus, the more comments that you guys leave underneath this video, the more it pushes it to the top of our Facebook community, and it helps the other WarriorBabes see it so they're able to click on it and join in.

So as you're joining in, comment, say what's up, let me know you're here, and help the Facebook group know that this is live and happening right now. And if you're tuning in at a later date or time after this live is complete, then do the hashtag replay and keep all of your questions that pertain to this Q&A in the comment thread beneath the video, so that Kate can come back and answer any questions that were left after we rock and roll with this Q&A together.

What's up, Michelle? What's up, Heather? What's up, Jeannie? What's up, Kimberly? Hey, babes. What's shaking? I am stoked to be here with you guys right now. I freaking love Wednesdays. We'll get started in just a few minutes. Since there is such a lag between Zoom and Facebook, if you have a question, start commenting your questions below this video now, and we'll kick off this live Q&A in just a few minutes.

Before I do, let's give a huge welcome to all of the new WarriorBabes who have joined us this week. I am so freaking excited that our community just keeps getting bigger and bigger. You are all a part of a community of thousands of women who are getting toned and becoming a stronger, more confident version of themselves. I am stoked that you are all here. Legit, you have every single tool and every single resource at your fingertips right now. All you've got to do, and this is what I say to all of you, is put in the work.

You come into WarriorBabe and you've got a goal. You want to transform your body. You want to build some muscle. You want to get lean. You want to be confident and feel strong in your skin. You've got that goal. Then it's my job to give you the tools and the resources, but I ain't going to be the one that's going to meal prep for you or push you out of bed, right? As much as I wish I could hang out with you guys all the fucking time, I can't be there around the clock. I would love to be able to push you and make you work out and make you meal prep, but that's on you. You've got to put in that work.

And then it's my job as well, if you're coming on these Q&As and you're like, Nikkiey, I need support and help, I'm stuck, I don't know what to do, to give you tough love and call you out on any actions that are not in alignment with your goals. Because if I can do that and you are receptive, guess what, we are a solid team, and you're able to progress forward towards your goals without any excuses, without feeling like you can't do it. That's what it's all about here. You've got the tools and resources. All you've got to do is put in the work. It's as simple as that.

But I'm stoked for all of you new WarriorBabes. WarriorBabe is where strong is the new sexy. You are a part of an amazing community, a supportive community, an inspiring community, a motivating community. We're all in here working towards the same goals together, which is really cool, because as you get up and do your workouts, there's somebody else at the five o'clock hour in the morning, the six o'clock hour in the morning, doing that workout as well. So think about the other WarriorBabes as you're on this journey together.

If you're new, please make sure you are going through the WarriorBabe Evolution Blast Off emails: one email per day with a video inside, so you complete one task each day for 14 days. This is going to help you from wherever you are right now, whatever programs you've done, whatever you've tried. It's going to help you transition into WarriorBabe and into this lifestyle. Key word: lifestyle.

This is not another quick fix. This is not another six months and this is what's going to happen, or three months, or 21 days, whatever. This is teaching you a lifestyle: getting your mindset right, learning macros, learning workouts, with skills and habits that will serve you for the rest of your life. Embed these new habits right now and create sustainable, realistic, long-term goals. That is what this is all about, and those first 14 days help you transition into this lifestyle.

So if you're new, don't ignore those videos and those emails I'm sending you for the first 14 days. They're vitally important. They're going to set the foundations for you here and get you motivated to follow through. Usually people come into programs super fucking excited, and then two weeks in, the excitement and motivation are gone. This is going to carry you through when the motivation and excitement fade 14 days in. You'll be even more excited to hit your goals and show up for yourself. So those are really important. Make sure you're tuning into them.

What's up, Valerie? What's up, Heather? What's up, Aline? I am so freaking excited to be here right now with y'all, spending some time. If you've got questions, now is the time to drop them in the comment area beneath this video so that we can kick off this live Q&A. Start commenting, and we'll kick it off in just a few seconds.

One more thing before we dive into questions. A common thing when you get into programs is that you've got tons and tons of questions, so we've got that covered. First of all, if you are new, please don't flood the community on your first day with questions like, how many days should I be working out? Where are my macros? Don't flood the community with questions that can be easily answered inside the application. Take the time to go through the application. There are so many golden nuggets that I am providing you inside it.

I get it. You come in and you're like, oh my God, I want results like yesterday. Guess what? That's not how we operate here. It's going to take you time to learn these skills, just like it took you time to learn something at work or to learn how to type. These are skills I'm teaching you that will get you to your goals, but you've got to take the time to go through the content and learn these golden nuggets. So dive into the application and search through everything I'm providing you.

I'm sure you can find answers to your beginner questions by going through the app. If you can't, click on the home screen and click Need Help. That will take you to our frequently asked questions resource page. My team has built out, fixed and reorganized an entire page with all of the common questions we've gotten through the years of being WarriorBabe, from beginners up until now. We are always updating that platform for you. It's another really awesome resource for you to read through and get your questions answered super fast.

If you're new, you're going through the app and the frequently asked questions page, and you can't find the question you're searching for, pop on one of these Q&As. This is what this time is for. That's why I do these Q&As every single week. I've legit shown up here every single week and done a Q&A, maybe with one or two weeks off, but the majority of the time I am always here.

So hop in on these Q&As. There's no silly or stupid question. I am here to support you and provide you clarity on anything you need moving forward. Don't feel intimidated. I'm not going to bite your head off. If there's a stupid question, I may make a face, but I'm still going to help you. So there's no silly or stupid question. Ask me. I'm here to help you and make sure you know what you're doing along your journey. Let's say you can't pop in.

You can still listen to these and leave your question, and then Kate comes back in to answer any questions that were left afterward. There's so much freaking support here, it's ungodly, ridiculous. And let's say you're not getting your question answered through any of the ways I just shared. Then come into the Facebook group, and I guarantee you within 30 seconds another babe is going to be helping you get your question answered. Our community is so freaking amazing. Y'all rock. I love you all so much.

If you are new, those are the avenues to get your questions answered super fast. So if you've got questions, now is the time. Drop them beneath this video. Let's kick this live Q&A off.

Emily says: "Hey, Nikkiey. Have to tell you, I bought those damn chocolate crepe things from Costco, and all I have to say is microwave for 10 seconds." Yup. That's all you need to do. If you haven't checked my Instagram story, I've only had one.

Can you guys believe that? I have some insane discipline, with the chocolate crepes from Costco in my fridge. They're bomb.com. Super macro friendly: 19 carbs, two grams of protein, about seven grams of fat. You've got to put them in the microwave for 10 seconds and they're amazing. If you have a Costco near you, I highly recommend them. So good for a sweet tooth at night, but you've got to hold yourself to that discipline. Only have one. Or if you have enough macros, you can have two.

Jeannie asks: "If I work out in the morning, where do the pre- and post-workout snacks fit?" Jeannie, if you are eating something like fruit, English muffins, cereal, a Pop-Tart or Eggos, something fast digesting, which is considered a simple carbohydrate, the timeframe for your pre-workout is 30 minutes. Then you can go right into the gym. Another common snack is rice cakes, and then going right in and doing your workout.

So 30 minutes for fast-digesting simple carbohydrates. There's a list inside the application that tells you the difference between the two types of food options. If you're having more of a complex carb, which is more wheat-based products like oatmeal, wheat bread, brown rice, sweet potatoes, I'm just firing some things off, then you want to give yourself an hour for the pre-workout,

or sometimes an hour and a half, before you go into the gym and work out. The reason is that complex carbs take longer to digest, and they provide you longer sustained energy throughout your workout. The simple carbohydrates I named are going to give you that immediate energy right away, so you have enough energy to get started on your workout faster and have that energy inside the gym. Let me know what you guys do.

Give me a one in the chat box if you're more of a simple carbohydrate person: rice cakes, fruit, Pop-Tarts, Eggos. Or if you're more of the oatmeal, wheat-based, complex side, give me a number two. Nice. I knew I was going to have some simple people. Emily's a one. Kimberly's a one. Yes, Michelle, I knew it.

I knew I was going to have a lot of people who do simple carbohydrates. It's a way to get a snack in fast before the workout, and it gives you that immediate energy because it spikes your blood sugar and glycogen stores. That's why it's good to go right into the gym, to shuttle those carbohydrates and put that energy to use. Dawn, I got a two in there. Nice. Nailed it, one. Two. Yes. I flip-flop. If I need to get into the gym really fast, I've had a long

day and I need to get in there within the next half an hour, I'll fire down a Pop-Tart or Cheerios. If you follow me on Instagram, I've been doing Cheerios lately, protein cereal. That's my go-to. Or I really love oatmeal. I've switched back to oatmeal, and for a complex carb I usually put that about an hour to an hour and a half before my workout. So dope. A lot of you are doing simple. Awesome. And then your post-workout, guys, always, always, always, rule of thumb:

your post-workout is immediately after you finish your workout. I just got done with my workout. I did back and some cardio, and I always have my protein shake with me. I literally make it right before I get in the car to go to the gym. It's so simple to pull it out of your bag and drink it. You don't have to put the water in beforehand, you can add it after, but you want to have that post-workout immediately following your workout, because that gives your body that window of time to facilitate the whole recovery

process and allows it to happen faster. So post-workout is always immediately following your workout.

Heather says: "Please explain to me how to not lose my boobs. Should I go heavier?" I don't have that problem, because I have no boobs whatsoever, and usually whenever I diet down, I always lose them right away. So what I can tell you, honestly, is it's going to happen.

It's a part of the process. You're going to lose a little bit of it, but the way to make it a little perkier is to make sure you're doing the chest workouts we provide inside the application. Not only are the chest workouts going to help it be a little perkier, they're also going to create that athletic figure and really bring an hourglass shape to your body. So don't ignore them. But it's naturally going to happen.

Emily says her go-to pre-workout is Greek yogurt, Rice Krispies Treats and Pop-Tarts. Let's go. I had a DM about that today. It was like, please explain to me why people are eating Pop-Tarts. I said, because it's a great pre-workout meal. People are just so befuddled by that. Let's see here.

Y'all, if you're getting tons of value right now from me explaining pre- and post-workout and how important those eating windows are, smash that like button. Give me a bunch of likes so I know you're receiving it and gaining value from what I'm sharing with you.

Shannon, going off of your first question: "For my 5 a.m. workouts at the gym class, I wake up at 4:30, out the door at 4:40,

leaving no time for a pre-workout snack, which means I do not eat anything prior to working out. Is this bad?" Yes, 100%, this is bad. "I definitely do not give myself 30 minutes to eat. It's hard enough waking up to get out the door." So Shannon, what I recommend is that the night before, right before you lay down and go to bed, put something together. Literally put two rice cakes in a little Ziploc bag, shake up a protein bottle and put it in

the fridge, grab that as you're about to run out the door, and scarf it down before you work out. That's going to make a huge fucking difference. You guys, if you are not eating before you work out, let me know. If you're a WarriorBabe you shouldn't be doing this, but let me just hear from you. Be brutally honest with me. Give me a one if you're somebody who eats before you work out, and give me a two if you're somebody who is not eating before you work out.

Listen, guys, it is so freaking important to eat before you work out. You have to fuel your body. You have to fuel your muscle stores. You have to give your body the energy it needs to facilitate the strength training workout you're going to do. If you're not doing that, being a female, you're going to be messing up your hormones. You're going to be playing with some risk factors in that arena. It may not happen now, but years down the road, shit could start popping up. Give me a like if this makes sense.

Smash that like button if this makes sense to you. You've got to fuel your body before you work out. I've had people who didn't do this, then started eating a pre-workout meal before they lifted, and it made a world of difference to their entire workout, to their energy, to their results. So it's really freaking important that you eat before you work out.

And there's no excuse. At first, yes, your body is going to be a little like, what are you doing? This is so weird. It's going to be really hard for you to eat at first. But as you consistently keep doing it, your body is going to be searching for that food before your workout. It's going to take a little time for your body to get used to, but it's so freaking important that you do it. I'm seeing a lot of ones. Appreciate the two, Shannon. Lisa, the two. Listen up, guys. It's really important that you fuel your workout before you lift.

I hope that made sense. Especially if your goal is muscle, which is what gets you toned, you've got to be properly fueling your body for that whole process to take place. And us females need food not only for that process, but also for the hormone side of things.

Lauren asks: "Is there a flavor of Pop-Tart that has lower fat for before a workout that y'all get?"

I do the cookies and cream, or the strawberry. If you only eat one, I think that's below about eight grams of fat, so that's fine. But if you do two, I think that's creeping up there.

Dawn asks: "Does the protein matter? I get Orgain from Costco. It's a plant protein." Yeah, protein matters. Protein is so huge. You need to be having protein consistently throughout the day. I think you might be attributing that question to the pre- and post-workouts.

I only talked about carbs, but you've got to have protein as well, pre- and post-workout. Usually what I do is have protein powder pre-workout and protein powder post-workout. Usually I mix the protein powder in with my oatmeal, so it's like a yummy dessert. Post-workout, I just have a shake with my carbohydrates. Pre-workout, if I'm not doing oatmeal and I'm doing a Pop-Tart or cereal, I blend it in with the cereal, and with the Pop-Tart I sometimes just down the shake and drink

it. It's really important, you guys, and that's an easy way to hit your protein numbers. Getting enough protein is a key part of building the body, building muscle, which is what gets you toned, and facilitating fat loss.

Beth asks: "Do you take or recommend any pre-workout creatine?" I love this question. I've gotten asked this so many times. "I like the little kick it gives me, but I've read it can cause weight gain."

Yes, it can. "I've been using a half scoop, as I figure my body weight is lower than most. Thoughts?" So I am in between on the creatine side of things. Yes, the side effect is weight gain. With creatine, you will hold onto water. Why I'm down the middle on creatine is that if you eat animal products, you do not need creatine. You get natural creatine from the animal products that you eat.

Anything that was made with a mother and a father, chicken, turkey, beef, eggs, all has natural creatine in it. Where I would recommend creatine is for somebody who is older, like 50 plus, to keep that mature muscle mass. And I would also recommend creatine for somebody who is vegan or vegetarian and isn't getting any natural creatine from animal products. So I would recommend creatine be supplemented if you are vegan or

vegetarian. Another thing with creatine: you don't want to be taking it if you have kidney problems or are on dialysis. Now we're getting really into the nitty-gritty, but you don't want to be having tons and tons of creatine, because that can have an effect on your kidneys. If your kidneys aren't functioning properly, then creatine is not the best bet for you. Another thing too, and I love this question, give me the heart button if this makes sense.

If you suck at drinking water, if you are horrible at drinking water, then you're most likely dehydrated. Something creatine can do as well is dehydrate you, and it can cause more stress on your kidneys. If you're already dehydrated, you're already causing stress on your kidneys from not drinking enough water. And if you're taking creatine on top of that, you run the risk of your kidneys not being able to filter out that creatine the right way.

So I'm very down the middle, and I'm just expressing my knowledge base on the creatine side of things. I don't personally take it, and I don't take it because I eat enough and get it naturally from food.

Emily says, "No one likes to burn off muscle." That's right.

What's up, Beth? "Listened to four rally calls today." Nice, I love that. Y'all, if you want to go back and listen to all of those rally calls, there's so much value and so many golden nuggets in them to help you out.

Lauren asks: "What's the lowest amount of grams of protein you recommend for pre-workout?" Here's how I make distribution of macros silly, stupid simple. Let's say you eat 120 grams of protein throughout the day. That's your number. Then I would just divide that by however many meals you eat in a day.

If you're dividing it by six meals in a day, that equals 20. So that would be your target for pre-workout and post-workout. I know a scoop of protein is about 25 to 30 grams. Sometimes I end up doing half a scoop to get to at least the amount of protein I should hit beforehand, but also so I don't go overboard and throw off the distribution in all of my other meals. That's the easy way to do it.

Just divide your overall protein number by the number of meals you have, and that's your target for each of your meals. It doesn't have to be perfect. 120 divided by six, 20 is your target number. It can be 17, it can be 23, but that's where you'd want to aim for your pre- and post-workout.

Someone says: "Sounds like us older girls can take it. I eat animal products, but yikes, I'm 60." You're still getting the natural side of things from the food you're eating, so I wouldn't necessarily say you have to supplement with creatine if you're getting enough from the animal products you eat. It really depends on your whole makeup, how much muscle mass you have, and whether you really, 100% need it.

But honestly, I would go the route of getting enough from natural foods before you start supplementing. I'm so minimalistic when it comes to supplements. You don't need a lot in order to achieve results.

Beth says she meant to say she listened to the rally calls for inspiration, it was awesome, and she's feeling patient eating her macros. Yes, I love that. Guys, patience is the name of the game.

It's so freaking important. I had a revelation when I was doing my workout today. I was looking in the mirror and I was like, wow, I have a lot of freaking muscle. It took a lot of time to get here. Something that is so key is that I am patient. I am so freaking patient with understanding this entire process. This didn't happen overnight. Tracking macros, I didn't learn it in a week. You have a whole journey ahead of you.

And what's so cool is that you can start now and be ahead of somebody who is still banging their head against the wall trying to figure this all out. So just be patient with your process. Enjoy the food, because it's so fucking important that you eat the food, and you'll get the results. You just have to take the time to put in the work.

Aline says: "Try creatine HCl versus monohydrate, less bloat." I don't know. I guess it has less bloat versus the monohydrate. Okay, gotcha. I'm still going to stand behind what I said: if you get natural creatine from the foods you eat, you don't necessarily have to supplement it. I would steer toward getting it from the animal products you eat. If you eat anything that has a mom and a dad, you're doing fine without supplementing creatine. You don't want to put too much creatine in your body, because that'll make your kidneys

work even more.

Anybody else got some questions for me? By the way, if you haven't checked out this bottle I've shared on my Instagram story, holy moly, this thing has kept me so accountable. It's marked at 3 p.m. I know it's 6:30, but I just worked out and drank my shaker bottle. Anyway, this has kept me so freaking accountable in the past week, maybe

a week and a half that I've had it. It's on my Instagram stories; if you follow me on Instagram, you can swipe up. I got it on Amazon for about 20 bucks. It literally tells you where you should be at throughout the entire day. It's a full gallon, it's got a straw, and it's fun to drink out of. I highly recommend it.

Dawn says: "Starting out on this journey, having a hard time with macros and how many calories I should be eating. I'm used to about 1,200 calories, which I can't lose any weight on." True statement. Eating 1,200 calories, you're just going to be going in the opposite direction you want to go, storing fat rather than losing fat. Listen, Dawn, if you're new to macros, I said this last week, and last week's Q&A was fire, so search the Facebook group or go on the YouTube channel and check

out last week's Q&A. Somebody brought up the exact same thing, and I provided a lot of support around this whole beginner process of learning macros. It takes time, like any skill does. Like I said at the beginning of this Q&A, don't expect to learn this stuff overnight, and don't get tripped up when you fail. Because guess what? You will fail. There are going to be times when you're tripping

up and going over your macros, or you've got 50 grams of carbs, 10 grams of fat and 20 grams of protein left at the end of the day. Learn from those situations and take it day by day. The number one tip I can give you, like I gave in the Q&A last week, and I called out a lot of you guys: if you are tracking as you go throughout the day, you are setting yourself up for failure, for doom, for frustration,

for looking at the end of the day and going, how the fuck am I going to hit these macros? One thing I can tell you that is so super successful for anybody who's learning this stuff is to play inside MyFitnessPal the night before. Just play around with it. Look at it as a game of Tetris and start logging the meals you're going to eat the next day. Get within plus or minus five grams of your macros. That's a lot of freaking wiggle room.

That's how you're going to be able to hit it. You can't track as you go, because if you track as you go, you're going to get to the end of the day and be like, I've got 50 grams of carbs left, 20 grams of fat and 10 grams of protein. How the hell am I going to hit this? So play and set it up the night before. Go into your kitchen and start scanning everything. Give me a like if this is helping you, especially all my beginners who are new to macros. Smash that freaking like button, because I know this is adding a lot of value for those of you who

are new and need to hear this. Because you could be somebody who tracks as you go, and then one week in, you're giving up on macros. It's a skill set that has to be learned, and you have to be willing to try at it consistently on a daily basis. You have to be willing to log your macros and try to hit those grams within plus or minus five. It's going to be frustrating. It's going to be a lot of work at first, but the more consistently you do it, the easier

it's going to get. But you have to do it. You have to put in that work. And yes, eating a lot of food up front is a shock to your body. Your body is like, what the hell is going on? I know a lot of babes who start this feel like it's a lot of food, and they come into the group, and then three or four weeks later, when their metabolism has fully adjusted, they're like, oh my God, I'm so freaking hungry.

How can I find more food? So it's a total transition period. Your body's going to use all of this food. Don't back down from it. Even if you're feeling stuffed, still eat it, because your body is getting used to it. And learn how to consistently show up with your macro game on a daily basis, because the more you do that, the faster you're going to get at it, and you'll be logging your meals and your days within five minutes, guaranteed.

Someone says, "My husband took a week to drink one bottle." Oh my God. That is absolutely fucking horrible.

Shannon says: "I am waiting for my food scale to arrive. Do you use one? Any quick tips or tricks for beginners?" Yeah, I just dropped a lot of golden nuggets for beginners in the macro game. Yes, I do have a food scale. I use the Taylor one I got at Target.

I got some yogurt on it earlier today. This is what I use. I got it at Target, and you can get them on Amazon. First of all, this thing helps you become way more aware of the food choices you're making. The one thing I hear from so many women is that they're under-eating and not eating enough. Then when they start weighing their food and seeing how much they actually should be eating, it's a game changer. So be open to the concept that you are going to be eating way more food.

In order to facilitate the goals you want to accomplish, you need to be eating this food. Muscle needs food. Muscle is an active tissue inside your body, and it needs that food in order to grow. And muscle will get you toned. Some other beginner concepts: take it day by day. You are going to fail. I'm being brutally honest. You are going to fail. But the more you consistently learn from those mistakes, learn from the tracking, and consistently show up and track ahead of time, the better. Planning ahead is one of the most important

things you could do for yourself. It saves you from going off track the next day. It saves you from spending too much money on food. If you have your meals logged the day before, you know what you're eating. You go into the next day already knowing what you're going to eat, and that thought process about food is completely eliminated from your brain. It literally opens up so much more room for other thinking, for work, for kids,

for your husband. So those are my beginner tips: plan ahead, do not track as you go, be patient, stay consistent, and learn from your mistakes, because you will fail. And if you're new, I highly recommend listening to last week's Q&A, because so many good golden nuggets were dropped in it.

Victoria asks: "Sometimes I get a chance to run at weird times. If it's right after dinner, should I even go? I know it's supposed to be done fasted." Yeah, it's completely counterproductive at that point, because you just ate a meal, so you're not really running on a fasted, empty stomach. I'd really try to factor your cardio in in the morning and then do your lifts at a different hour of the day.

Laura says: "I'm new and I'm going through my emails and the videos. I can't wait to start next week, but I'm loving the workouts. I love the app." Beautiful. Awesome. And there are so many of you new guys here. Just be patient. Literally just keep going. Keep tracking. Keep showing up for yourself on a daily basis. You are learning this skill.

Dawn says she's using the app but it's hard to even come close to her macros because she needs to eat a lot more. I'm not totally sure what you're trying to say there, Dawn. But yeah, you'll be amazed at how much food you should be eating. And like I said, within two to three weeks your metabolism adjusts to the food. If you're being consistent, you're hopefully going to be looking for more food.

Veteran WarriorBabes, speak up here. Let the other babes know how you felt when you came into this, and the results you're seeking now or the results you have. The new babes would love to hear from you too, not just from me.

Someone says: "Eating over 2,000 calories. Never in my life thought I could eat so much and get the results I'm getting." Beautiful. I love it. Another asks: "So is 2,000 calories really what I should be eating, being older and shorter?" Guys, eliminate the thought process going on in your mind around being older.

Get rid of the mentality that less is what you should be doing and less is what you should be eating. That is so dead and old and not realistic. I have 56-year-olds, 57-year-olds, eating 380 grams of carbohydrates. She's about 5'5", and I don't remember how much she weighs. But look, it doesn't matter.

That calculator has worked for thousands of women. So trust me now, believe me later, and just do the work. You literally have every single tool and resource at your fingertips. All you've got to do is the work.

Michelle says: "I'm 52 and I'm currently eating 2,070 calories, and I love food. You will too, be patient." Yes. Beautiful. "I was scared when I saw all that food, but I'm learning to retrain my mind." Beautiful. Let's go, guys.

Emily says: "Up to 330 grams of carbs a day. It's amazing." Let's go. I love it. We've got a 200 carb club. We've got a 300 carb club. I'm going to have that 57-year-old at 400 grams. She's going to be the only one in our 400 carb club. We are working all the way up the carb clubs, you guys.

Jemina asks: "Is the quality of the food you eat what prevents your body from gaining fat? I'm in the building phase and feel like I can't see my abs." [Part of the answer is inaudible in the recording.]

But you're building muscle. And what's really cool is that when you start to cut back down, you reveal the work you put on in the building phase. So yes, it's natural. It will happen. It happens to me, but it's just the phase you're going through. We all have seasons with our bodies, and it's just something your body will go through and adapt to.

Once you start cutting back down, you'll see more of the abs or more of what you want to see. You're building lean muscle tissue, and that's really important.

Haley says: "I feel like I have hit a plateau in my cut phase at 84 grams of carbs. I want to build muscle and tone. I follow your calculator, but how do I go from cut phase to building muscle? I want more." Then go back into the calculator, put in your stats, choose maintain as your goal, and the calculator will give you maintenance macros. That's what I would do. It's right there inside the application.

Manny asks: "When's the best time of day to supplement creatine?" It would be around your workouts.

Someone says: "While I'm doing these workouts, I didn't even know I could." Nice. Let's go. I love hearing that. Cool. Well, this was a fire Q&A. I'm going to pop off now because I've got to get on my Blueprint Q&A in the next 20 minutes, which starts at 7 p.m. I enjoyed hanging out with you all here and answering your questions.

Sorry, I'm so bad at multitasking. Jemina says: "Makes sense, thank you. Just want to make sure I'm doing things correctly. See you in the Blueprint Q&A." Dope. Awesome. I'll see you there, babe. Keep up the good work. Like I say, you literally have every single tool and resource at your fingertips. Trust me now, believe me later. Trust the process. Be excited about your journey. Know that it's going to take time to change and build muscle, which is not something that happens overnight. Building muscle is what gets you toned, and changing your body composition takes

time. So be real and realistic with yourself and with the expectations you have for your body. If you're overweight and know you have a lot of weight to lose, be realistic, be real with yourself. If you're trying to build muscle, be realistic with yourself, because that takes time. Losing fat, if you have a lot of fat to lose, takes time. So be patient. Enjoy your journey. Fall in love with your journey. That's what matters the most. I love you all. Give me the heart button on my way out.

Smash the heart button. I love seeing all that fire away. You're all welcome. Wow, look at all this. Thank you. "Love the WarriorBabe community." Yes, guys, I love you. You all rock. I appreciate you. Keep putting in the work. That's all I ask, and I guarantee you'll get the results. I love you all, and I'll catch you on the rally call on Sunday and the Q&A next week. Have a good rest of your evening. Bye.