All of my results came after joining the JRF app. I learned enough throughout the workouts do really continuously break muscle groups down. And although, the meal plan is much better now then when the app first got going, it got me realizing exactly how important the macros were. So I am definitely grateful for that. Once you begin to do things the right way, the changes come extremely fast. Keep smashing your goals every one! God bless! ❤️