Synergy93 - Fill Us In

Training
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Edited Post

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One word: Beast; hoping I can get to a similar build someday. A whole lot of eating and lifting to go!

163

Thanks man, I appreciate it.

I have to say, you’ve stirred up quite a shit storm…congratulations to you as well :slight_smile:

Here’s my advice to you:

  1. Be humble and gracious. Learn from those before you (the ones who have accomplished a lot in their training career) and LISTEN to what they have to stay

  2. Learn to TRAIN, not workout. Learn to listen to your body, and adapt your training to what you respond best to

  3. Be more diligent in the kitchen than the weight room

  4. Keep things simple…don’t fall into the trap of overanalyzing exact training methods. You’re just a pup, they’ll be a time and place for “advanced training methods” in the future…but that shouldn’t be for a long while

  5. Enjoy the ride. You’re off to a good start, enjoy every moment and be grateful every time you have the opportunity to get under the bar and go to work!

Best of luck to you.

[quote]Am14g08 wrote:

[quote]Rocky2 wrote:
Synergy, I must say I love the way your diet looks.

Also, this pic is awesome, [photo]20247[/photo][/quote]

You look awesome man. That’s the sort of look that i’d like to aspire to get one day. Congratulations.[/quote]

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1536×2048 735 KB

Cool.

I’ve actually heard that comparison many times, and it’s very humbling. I’ve wondered if I did choose the “chemically assisted” route, if I could be half as impressive as him!!

My entire family hails from Germany and my wife moved here from there a few years ago…German/Austrian genes are definitely in the blood

That picture you’re referring to is about 2 years old…I’ve made a lot of progress since. Here’s a crappy Iphone picture I took a few weeks ago

[quote]Am14g08 wrote:

[quote]synergy93 wrote:
Thanks man, I appreciate it.

I have to say, you’ve stirred up quite a shit storm…congratulations to you as well :slight_smile:

Here’s my advice to you:

  1. Be humble and gracious. Learn from those before you (the ones who have accomplished a lot in their training career) and LISTEN to what they have to stay

  2. Learn to TRAIN, not workout. Learn to listen to your body, and adapt your training to what you respond best to

  3. Be more diligent in the kitchen than the weight room

  4. Keep things simple…don’t fall into the trap of overanalyzing exact training methods. You’re just a pup, they’ll be a time and place for “advanced training methods” in the future…but that shouldn’t be for a long while

  5. Enjoy the ride. You’re off to a good start, enjoy every moment and be grateful every time you have the opportunity to get under the bar and go to work!

Best of luck to you.

[quote]Am14g08 wrote:

[quote]Rocky2 wrote:
Synergy, I must say I love the way your diet looks.

Also, this pic is awesome, [photo]20247[/photo][/quote]

You look awesome man. That’s the sort of look that i’d like to aspire to get one day. Congratulations.[/quote]
[/quote]

Thanks man, I will certainly keep those things in mind. AlsoI did just think to myself that structurally especially from the side you don’t half look VERY similar to the man himself

500×935 37.9 KB

I’ve got a bit of time on my hands for a few hours now. I’m going to read the whole of this thread from the start.

Later.

[/quote]

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Damn man, that ‘bad’ iphone photo is sick.

What do you do for calf training?

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Thanks for the compliment!

I actually do very little DIRECT calf training. My calf development is very sufficient for me at this point (18.5" and very lean). Calves are surely one of those “genetic” body parts, for which I’ve always had decent size in that department. Plus, all the years of sports has built a nice foundation, so I don’t really have to train them all that often.

I will occasionally throw them in when I’m focusing more on legs. Nothing special…the standards…seated and standing calf raises (varying rep ranges, supersets, rest periods, etc) and some unilateral standing DB raises.

However, when I want to push them very hard, I’ll do some density training, which is mostly a standard calf movement (seated or standing in the 6-8 rep range) followed immediately by some timed BB ankle jumps…aiming to use more weight or perform more reps in the standard movement and increase the length of time on the ankle jumps…

A1 Seated Calf Raise…6-8 reps—paused stretch, explosive contraction, hold peak contraction at top for a count)
No rest
A1 BB ankle jumps (30 seconds…week 2…35 seconds…week 3…40 seconds, etc)

I’ve found that a concentrated stretch and squeeze focus is key. This has been mentioned a million times before, but I still feel people overlook this simple point and rush through their sets. I also feel that jumping movements contribute to calf hypertrophy big time.

Plus, since I’ve been using the sled for added leg volume recently, I feel this works the calves plenty, in my case.

[quote]GluteusGigantis wrote:
Damn man, that ‘bad’ iphone photo is sick.

What do you do for calf training?[/quote]

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You Sir are an Absolute BEAST!!!

170

great pic - looking solid.

This body belongs on a stage - you would do some damage on a natty stage!

Would love for you to try mag10 pulse fast and let us know your feedback on it.

I would like to hear more about nutrition, what exactly I’m not sure. Maybe tell us about how you get crazy lean - how low cal etc do you go and how long for? What are your views on the post diet rebound - do you feel a 4 week diet like you recently did is ideal every couple of months or so to encourage rebound effects?

Cheers!

171

synergy,

Can you speak about your meal prep? Walk us through one bulk cooking session or how you plan your meals. Do you cook ahead of time?

172

Can you elaborate on your thought of eating e.g. do you believe in most carbs in morning and workout or does it not matter?
Also types of food you prefer to eat regularly like low GI etc.

Thanks

173

Thanks for the message.

How I approach my diet, obviously depends entirely on my goals at the time.

I typically view carb sources and carb intake timing as follows:

Goal: Fat Loss

Carb Sources: Carb Timing:

  1. Surge Workout Fuel (bulk of carb take) Pre/During workout

  2. Ezekiel Bread Breakfast

  3. Berries (and other fruits) Breakfast

  4. Metabolic Drive Muscle Formula Early in day if I want to bump carb intake or first meal after a workout

That’s it when dieting. I’ll throw in another carb meal if I feel I need it, which would be at the first whole food meal after a workout. The amount of carbs ingested varies.

Goal: Size/Strength

Carb Sources: Carb Timing

  1. All those mentioned above same times as above
  2. Beans early in the day usually or whenever I feel I need them
  3. Trail mix w/dried fruit early in the day usually or whenever I feel I need them
  4. Metabolic Drive Muscle Growth Formula same as above
  5. Metabolic Drive Bars same as above
  6. Potatoes same as above
  7. Cheat Meals I just try to have these on my toughest workout days in the evening as my last meal

I think I elaborated on my general nutritional approach in my very first post and posted a couple more times about the topic after that. I don’t do anything special. I’m just very disciplined day after day.

A few random thoughts…

  1. Most people think they’re “insulin resistant” or “carb intolerant.” I don’t think this is the case. Yes, people respond differently to carb intake, especially different sources, BUT most of the time, it’s not a matter of being intolerant, it’s just most aren’t vigilant enough in their approach on a daily basis. Eating is a very emotional thing for some people, and it’s to be expected, it’s a basic survival instinct. However, people give in to what they perceive as “cravings” far too easily. It comes down to a simple case of discipline, which most don’t have or at least not often enough to truly figure out how their body responds to different foods and amounts.

  2. Plan Ahead–this is the number one piece of advice I can give concerning nutrition. Take the time to plan and prepare your meals ahead of time. You don’t need to plan them for a whole week, just the next day. If you’re prepared with everything you need when you leave the house, your chances of success are much greater. Think about it…you don’t plan ahead, are rushed in the morning (eat a shitty breakfast or worse none at all), think to yourself “I’ll just pick up lunch somewhere today,” and you instantly put yourself in a position to fail. If you’re lacking in discipline, you’ll be raiding the vending machine at work before you know it. This is a very simple piece of advice…use it…it works.

  3. Take your nutrition more serious than your training. I sincerely mean that, it’s that important. How many times have you seen guys at the gym who work hard, come consistently, yet look the same all the time? It could be their training program sucks and hasn’t changed since the 90’s, but more than likely, it’s because they eat like shit.

I’ve seen situations where, the ONLY change made to a person’s overall program is the way they eat and guess what? They lose body fat, increase their workout performance, and reignite their motivation to train (which leads to training harder, which leads to further body composition changes).

  1. Learn to focus while training—I don’t care if Sportscenter is on the TV or some chic in a thong is doing RDL’s (well, maybe I’d take a quick look!)…get your head focused on your workout! Do whatever it takes to focus on the job you came there to do, and that’s it. Everything else can wait. The world falls away for me, when I’m in the gym. It’ll be there when I’m done. People often talk about how important intensity is, it damn sure is, but learning to focus mentally during a workout is one of the simplest ways to increase your workout intensity and performance. World records aren’t set when the athlete is thinking about what he’s going to have for dinner that night.

Hopefully this post is helpful to some of you, especially the new guys. Don’t make things to complicated. Do the basics right day after day, and you’ll make good progress. Pay attention along the way. When progress stalls, if you’ve been in-tune with your training and nutrition, you’ll have a much greater chance of making the correct changes to keep progressing.

[quote]Liam M wrote:
Can you elaborate on your thought of eating e.g. do you believe in most carbs in morning and workout or does it not matter?
Also types of food you prefer to eat regularly like low GI etc.

Thanks [/quote]

174

Thanks for answering, man. You are one of the few inspirational physiques I’ve seen on here. Have you considered participating in a Strongman comp?

I think my problem has been trying to cook a week’s worth of food EVERY week; obviously there are time when I’m too slammed with work to plan and even cook this much. I need to find a good routine where I cook for 2-3 days in advance, tops, but do it 2-3 times a week.

Off topic:

Was Bill Walsh around when you were on the team? If so, what was he like to work with?

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One more:

What have you done for “stubborn” body parts?

I see you mentioned a Back Spec phase, not sure if that was just to focus on it - doesn’t look like a weak point of yours, if you even have any - or if you felt it was lagging.

I am sure that beginners don’t have “stubborn” parts, but am curious what you’ve tried with success: how you set it up, for how long, what did and didn’t not work (and why you think so)…

176

[quote]synergy93 wrote:
Thanks for the message.

How I approach my diet, obviously depends entirely on my goals at the time.

I typically view carb sources and carb intake timing as follows:

Goal: Fat Loss

Carb Sources: Carb Timing:

  1. Surge Workout Fuel (bulk of carb take) Pre/During workout

  2. Ezekiel Bread Breakfast

  3. Berries (and other fruits) Breakfast

  4. Metabolic Drive Muscle Formula Early in day if I want to bump carb intake or first meal after a workout

That’s it when dieting. I’ll throw in another carb meal if I feel I need it, which would be at the first whole food meal after a workout. The amount of carbs ingested varies.

Goal: Size/Strength

Carb Sources: Carb Timing

  1. All those mentioned above same times as above
  2. Beans early in the day usually or whenever I feel I need them
  3. Trail mix w/dried fruit early in the day usually or whenever I feel I need them
  4. Metabolic Drive Muscle Growth Formula same as above
  5. Metabolic Drive Bars same as above
  6. Potatoes same as above
  7. Cheat Meals I just try to have these on my toughest workout days in the evening as my last meal

I think I elaborated on my general nutritional approach in my very first post and posted a couple more times about the topic after that. I don’t do anything special. I’m just very disciplined day after day.

A few random thoughts…

  1. Most people think they’re “insulin resistant” or “carb intolerant.” I don’t think this is the case. Yes, people respond differently to carb intake, especially different sources, BUT most of the time, it’s not a matter of being intolerant, it’s just most aren’t vigilant enough in their approach on a daily basis. Eating is a very emotional thing for some people, and it’s to be expected, it’s a basic survival instinct. However, people give in to what they perceive as “cravings” far too easily. It comes down to a simple case of discipline, which most don’t have or at least not often enough to truly figure out how their body responds to different foods and amounts.

  2. Plan Ahead–this is the number one piece of advice I can give concerning nutrition. Take the time to plan and prepare your meals ahead of time. You don’t need to plan them for a whole week, just the next day. If you’re prepared with everything you need when you leave the house, your chances of success are much greater. Think about it…you don’t plan ahead, are rushed in the morning (eat a shitty breakfast or worse none at all), think to yourself “I’ll just pick up lunch somewhere today,” and you instantly put yourself in a position to fail. If you’re lacking in discipline, you’ll be raiding the vending machine at work before you know it. This is a very simple piece of advice…use it…it works.

  3. Take your nutrition more serious than your training. I sincerely mean that, it’s that important. How many times have you seen guys at the gym who work hard, come consistently, yet look the same all the time? It could be their training program sucks and hasn’t changed since the 90’s, but more than likely, it’s because they eat like shit.

I’ve seen situations where, the ONLY change made to a person’s overall program is the way they eat and guess what? They lose body fat, increase their workout performance, and reignite their motivation to train (which leads to training harder, which leads to further body composition changes).

  1. Learn to focus while training—I don’t care if Sportscenter is on the TV or some chic in a thong is doing RDL’s (well, maybe I’d take a quick look!)…get your head focused on your workout! Do whatever it takes to focus on the job you came there to do, and that’s it. Everything else can wait. The world falls away for me, when I’m in the gym. It’ll be there when I’m done. People often talk about how important intensity is, it damn sure is, but learning to focus mentally during a workout is one of the simplest ways to increase your workout intensity and performance. World records aren’t set when the athlete is thinking about what he’s going to have for dinner that night.

Hopefully this post is helpful to some of you, especially the new guys. Don’t make things to complicated. Do the basics right day after day, and you’ll make good progress. Pay attention along the way. When progress stalls, if you’ve been in-tune with your training and nutrition, you’ll have a much greater chance of making the correct changes to keep progressing.

[quote]Liam M wrote:
Can you elaborate on your thought of eating e.g. do you believe in most carbs in morning and workout or does it not matter?
Also types of food you prefer to eat regularly like low GI etc.

Thanks [/quote]
[/quote]
thank you synergy i have been plaing my meals ahead and have been having carbs only in the morning and peri workout. I am one of those people who has been training for a while but on a shitty diet, now that i have changed my nutrition i have gained 5 kilos in 3 weeks while losing significant bf.
thanks for your response.

177

Good work. Keep it up…consistency

[quote]Liam M wrote:

[quote]synergy93 wrote:
Thanks for the message.

How I approach my diet, obviously depends entirely on my goals at the time.

I typically view carb sources and carb intake timing as follows:

Goal: Fat Loss

Carb Sources: Carb Timing:

  1. Surge Workout Fuel (bulk of carb take) Pre/During workout

  2. Ezekiel Bread Breakfast

  3. Berries (and other fruits) Breakfast

  4. Metabolic Drive Muscle Formula Early in day if I want to bump carb intake or first meal after a workout

That’s it when dieting. I’ll throw in another carb meal if I feel I need it, which would be at the first whole food meal after a workout. The amount of carbs ingested varies.

Goal: Size/Strength

Carb Sources: Carb Timing

  1. All those mentioned above same times as above
  2. Beans early in the day usually or whenever I feel I need them
  3. Trail mix w/dried fruit early in the day usually or whenever I feel I need them
  4. Metabolic Drive Muscle Growth Formula same as above
  5. Metabolic Drive Bars same as above
  6. Potatoes same as above
  7. Cheat Meals I just try to have these on my toughest workout days in the evening as my last meal

I think I elaborated on my general nutritional approach in my very first post and posted a couple more times about the topic after that. I don’t do anything special. I’m just very disciplined day after day.

A few random thoughts…

  1. Most people think they’re “insulin resistant” or “carb intolerant.” I don’t think this is the case. Yes, people respond differently to carb intake, especially different sources, BUT most of the time, it’s not a matter of being intolerant, it’s just most aren’t vigilant enough in their approach on a daily basis. Eating is a very emotional thing for some people, and it’s to be expected, it’s a basic survival instinct. However, people give in to what they perceive as “cravings” far too easily. It comes down to a simple case of discipline, which most don’t have or at least not often enough to truly figure out how their body responds to different foods and amounts.

  2. Plan Ahead–this is the number one piece of advice I can give concerning nutrition. Take the time to plan and prepare your meals ahead of time. You don’t need to plan them for a whole week, just the next day. If you’re prepared with everything you need when you leave the house, your chances of success are much greater. Think about it…you don’t plan ahead, are rushed in the morning (eat a shitty breakfast or worse none at all), think to yourself “I’ll just pick up lunch somewhere today,” and you instantly put yourself in a position to fail. If you’re lacking in discipline, you’ll be raiding the vending machine at work before you know it. This is a very simple piece of advice…use it…it works.

  3. Take your nutrition more serious than your training. I sincerely mean that, it’s that important. How many times have you seen guys at the gym who work hard, come consistently, yet look the same all the time? It could be their training program sucks and hasn’t changed since the 90’s, but more than likely, it’s because they eat like shit.

I’ve seen situations where, the ONLY change made to a person’s overall program is the way they eat and guess what? They lose body fat, increase their workout performance, and reignite their motivation to train (which leads to training harder, which leads to further body composition changes).

  1. Learn to focus while training—I don’t care if Sportscenter is on the TV or some chic in a thong is doing RDL’s (well, maybe I’d take a quick look!)…get your head focused on your workout! Do whatever it takes to focus on the job you came there to do, and that’s it. Everything else can wait. The world falls away for me, when I’m in the gym. It’ll be there when I’m done. People often talk about how important intensity is, it damn sure is, but learning to focus mentally during a workout is one of the simplest ways to increase your workout intensity and performance. World records aren’t set when the athlete is thinking about what he’s going to have for dinner that night.

Hopefully this post is helpful to some of you, especially the new guys. Don’t make things to complicated. Do the basics right day after day, and you’ll make good progress. Pay attention along the way. When progress stalls, if you’ve been in-tune with your training and nutrition, you’ll have a much greater chance of making the correct changes to keep progressing.

[quote]Liam M wrote:
Can you elaborate on your thought of eating e.g. do you believe in most carbs in morning and workout or does it not matter?
Also types of food you prefer to eat regularly like low GI etc.

Thanks [/quote]
[/quote]
thank you synergy i have been plaing my meals ahead and have been having carbs only in the morning and peri workout. I am one of those people who has been training for a while but on a shitty diet, now that i have changed my nutrition i have gained 5 kilos in 3 weeks while losing significant bf.
thanks for your response.[/quote]

178

[quote]synergy93 wrote:
Good work. Keep it up…consistency

that really is the key, consistency in all aspects of this sport and life in general.
i was wondering, what are your thoughts on a push pull legs split but instead doing quad dominent, push, DL dominent, pull split, because i cant just repeat because i get shoulder pain if i do pushing 2 times a week (guessing i havent got the work capacity yet). Every thing has to be worked up to but should i just do rotator cuff work and shoulder mobility and stretches before and jst harden up a bit?
Thanks very much

[quote]Liam M wrote:

[quote]synergy93 wrote:
Thanks for the message.

How I approach my diet, obviously depends entirely on my goals at the time.

I typically view carb sources and carb intake timing as follows:

Goal: Fat Loss

Carb Sources: Carb Timing:

  1. Surge Workout Fuel (bulk of carb take) Pre/During workout

  2. Ezekiel Bread Breakfast

  3. Berries (and other fruits) Breakfast

  4. Metabolic Drive Muscle Formula Early in day if I want to bump carb intake or first meal after a workout

That’s it when dieting. I’ll throw in another carb meal if I feel I need it, which would be at the first whole food meal after a workout. The amount of carbs ingested varies.

Goal: Size/Strength

Carb Sources: Carb Timing

  1. All those mentioned above same times as above
  2. Beans early in the day usually or whenever I feel I need them
  3. Trail mix w/dried fruit early in the day usually or whenever I feel I need them
  4. Metabolic Drive Muscle Growth Formula same as above
  5. Metabolic Drive Bars same as above
  6. Potatoes same as above
  7. Cheat Meals I just try to have these on my toughest workout days in the evening as my last meal

I think I elaborated on my general nutritional approach in my very first post and posted a couple more times about the topic after that. I don’t do anything special. I’m just very disciplined day after day.

A few random thoughts…

  1. Most people think they’re “insulin resistant” or “carb intolerant.” I don’t think this is the case. Yes, people respond differently to carb intake, especially different sources, BUT most of the time, it’s not a matter of being intolerant, it’s just most aren’t vigilant enough in their approach on a daily basis. Eating is a very emotional thing for some people, and it’s to be expected, it’s a basic survival instinct. However, people give in to what they perceive as “cravings” far too easily. It comes down to a simple case of discipline, which most don’t have or at least not often enough to truly figure out how their body responds to different foods and amounts.

  2. Plan Ahead–this is the number one piece of advice I can give concerning nutrition. Take the time to plan and prepare your meals ahead of time. You don’t need to plan them for a whole week, just the next day. If you’re prepared with everything you need when you leave the house, your chances of success are much greater. Think about it…you don’t plan ahead, are rushed in the morning (eat a shitty breakfast or worse none at all), think to yourself “I’ll just pick up lunch somewhere today,” and you instantly put yourself in a position to fail. If you’re lacking in discipline, you’ll be raiding the vending machine at work before you know it. This is a very simple piece of advice…use it…it works.

  3. Take your nutrition more serious than your training. I sincerely mean that, it’s that important. How many times have you seen guys at the gym who work hard, come consistently, yet look the same all the time? It could be their training program sucks and hasn’t changed since the 90’s, but more than likely, it’s because they eat like shit.

I’ve seen situations where, the ONLY change made to a person’s overall program is the way they eat and guess what? They lose body fat, increase their workout performance, and reignite their motivation to train (which leads to training harder, which leads to further body composition changes).

  1. Learn to focus while training—I don’t care if Sportscenter is on the TV or some chic in a thong is doing RDL’s (well, maybe I’d take a quick look!)…get your head focused on your workout! Do whatever it takes to focus on the job you came there to do, and that’s it. Everything else can wait. The world falls away for me, when I’m in the gym. It’ll be there when I’m done. People often talk about how important intensity is, it damn sure is, but learning to focus mentally during a workout is one of the simplest ways to increase your workout intensity and performance. World records aren’t set when the athlete is thinking about what he’s going to have for dinner that night.

Hopefully this post is helpful to some of you, especially the new guys. Don’t make things to complicated. Do the basics right day after day, and you’ll make good progress. Pay attention along the way. When progress stalls, if you’ve been in-tune with your training and nutrition, you’ll have a much greater chance of making the correct changes to keep progressing.

[quote]Liam M wrote:
Can you elaborate on your thought of eating e.g. do you believe in most carbs in morning and workout or does it not matter?
Also types of food you prefer to eat regularly like low GI etc.

Thanks [/quote]
[/quote]
thank you synergy i have been plaing my meals ahead and have been having carbs only in the morning and peri workout. I am one of those people who has been training for a while but on a shitty diet, now that i have changed my nutrition i have gained 5 kilos in 3 weeks while losing significant bf.
thanks for your response.[/quote]
[/quote]

179

I can’t believe I have slept on this thread for so long! Synergy, you have certainly inspired me beyond a reasonable doubt to keep my off-season calories in order. In the past it’s been easy for me to get in a ‘get big’ mindset and mindlessly throwback calories – especially taking 18 months between shows. As I progress I will certainly be giving your wise words careful consideration.

I only cracked the first couple pages, but the nutrition posts have truly blown me away!

All the best,

-CTF

180

[quote]greggio wrote:

[quote]synergy93 wrote:
I treat every workout like it’s “game day.” I give the absolute best effort I can give ON THAT DAY. The performance may be better on some days than others, but that’s not the most important factor. The most important factor, is that you’re mentally prepared and focused to give it your all. Some days you can give a lot, and some you can’t. I’m not satisfied if I feel like I could have given more. Now, that doesn’t mean beat yourself to hell every workout. You have to be smart and realize your own personal diminishing point of return each workout, but once you feel you’ve hit that point, the workouts done.

[/quote]

It should be mandatory that everyone read this before asking questions on this site.

Awesome post, didn’t stop reading until the end and would have read more! Keep it coming synergy this is good stuff.[/quote]

This post was pure gold, I loved every bit of it. To be honest, I was skeptical at first whether or not you were enhanced when I first came across the thread. It definitely makes you all the more credible in my eyes.

I understand you cycle your carbs according to your training, ect. Although, on the first page, if I’m not mistaken, you mentioned your split (on most days) was something along the lines of 43P/23C/34F. And if I understood properly, this is what you used to either maintain low bodyfat or to tighten up a bit?

The reason this caught my eye is because many successful naturals use very high percentages of carbs – for example I’m cutting for two shows this month and using a 50P/30C/20F split, and have been for 12-16 weeks. While this is good right now and I’m certainly satisfied with the results, I am interested in mixing things up in the future to find optimal macro splits for attaining different goals. I have limited experience with high fat diets, and seldom ever have had over 30% of cals from fat. It’s cool to see a natural having such great results with a split, do you have any further insights on this subject?

Thanks,

-CTF

[/b]edit:[/b] At last I finished the thread – I loved every word of it. I wanted to thank you for having such detailed and well-thought out responses. Definitely going to be incorporating some of your methods into my training and lifestyle!