How To Avoid The Dad Bod

[@tysjt]

Literally finished a pizza earlier, put my son to bed, cleaned up and sat down on the couch to enjoy some ice cream and KZbin. Oh look Alan Thrall has a video..... damn.

[@chadsacrey6274]

Lol

[@LouieSpagooey]

Hahaha! Same here with a donut! Great timing Alan!

[@MarkusJunnikkala]

he's watching you

[@ensoniq2k]

Go to the mirror and be honest to yourself "you look like shit!"

[@jbug2350]

Haha

[@BlizzJaster]

13 Years from now: Alan Jr. Sneaks in the door late at night. The kitchen light clicks on. Alan is sitting in his PJs at the table. "Welcome home, son. You sure were out late. What's that in your pocket. Show me!" Alan Jr: "It's nothing, dad! It's just- it's... Shaving gel and... a- a razor. The other guys from a school told me about it. I wasn't really gonna use it, honest!" A single tear runs down Alan's face.

[@Mikeasmar1]

hahahaha

[@aqalexander3465]

Underrated comment. Pump those numbers up

[@kamo7293]

wait... at 13? hmmm yeah I've seen some bearded teenagers

[@skorp265]

Looooooool Jokes aside, he would look much better with a trimmed beard, and I'm sure it'd be much more comfortable

[@kamo7293]

I will make sure that in 8 years I will come back to this comment.

[@oll6273]

i got myself a dadbod without being a dad damn

[@aaronurbano8826]

@@gaetanoquintiliani170 bruh 😂

[@Flamelance_Accendo]

@@gaetanoquintiliani170 All the nice looking girls I used to know in HS getting that Mom bod or worse. To my surprise..

[@adamotuama4382]

Just call it prep. Prep should always imitate competition.

[@taipeitaiwan10]

oll 627 well, not that you know of. There was that one time....hmmm.

[@Flamelance_Accendo]

@@vitaminb4869 Idk man, they need to look after themselves better.. lol

[@entropyme9]

I absolutely love this philosophy of splurging on food and being frugal on other expenses!

[@normvlqtte6512]

Shouldn't it be always the case? Food is our primary fuel and it has a direct effect on our well being. Start with good food, always!

[@frankchen4229]

@@normvlqtte6512 some people spend it all on traveling and going to expensive restaurants that serve an acorn loaded with sauce

[@powerlifting1012]

@@frankchen4229 isn't that from college humour

[@jasonroberts5375]

"Hey Alan, how many calories are in that?" "Oh I dunno, I'd say about ONE THOUSAND CALORIES!!"

[@simbadg13]

Well what about that spinach salad over there???

[@Maxi_Jano]

@D B Trust me kiddo, back in high school I used to eat 2 to 3 thousand calories!

[@danielkonrad1444]

@@Maxi_Jano you dont get the joke right?

[@avrahamvardakis5288]

@@simbadg13 I don't know... probably like ONE THOUSAND CALORIES!

[@mrcrocs6592]

HEH HEH HEHHH

[@youtubeaccount550]

Technically Coors Light is water...

[@mustang8206]

Technically it's alcohol...

[@kefkapalazzo1]

Conner Broeker false. It’s the sweat from someone’s jock strap.

[@wea69420]

It's like making love in a canoe

[@tacosforlife5743]

And to think that watered down alcohol has over 3000 calories.. go get some real alcohol guys make those 3000 calories count!!!!

[@savagecub]

Flush harder Idaho Springs !

[@vic7115]

diet water is better than regular water

[@darkdrow66]

No way man, it has all those unnatural chemicals. You should go with the regular stuff just work it into your macros.

[@SeniorMeow]

Water with no ice= Diet Water

[@vktesla]

if it wasnt so much more expensive i would commit.

[@trevagraham1605]

vic powdered water is even better!

[@alessandrosiccophoto]

Tap water is the best. No cost, no waste of plastic bottles.

[@gforcecache]

Alan, I am a big fan. You are genuine and make great sense. I am 67 years old and have been "heavy lifting" for six years. I put that in quotes, because , my PR deadlift is 275. As I never had a power lifter body, I am pretty happy with that. Regarding weight, I believe that heavy lifting and muscle mass are a great tool to having a stable weight at my age. My weight has not really varied since starting heavy lifting 6 years ago. Regarding your "ands", I have a mental trick for that. I floss and brush right after dinner. I am too lazy to eat a snack then floss and brush again. It works!! Thanks for your videos.

[@nlb137]

As a bonus, the 'foaming agent' in most toothpastes will make food, especially sugary desert, taste awful for a while.

[@BT-oj1bn]

I am in the prime of my life and I just deadlifted 270s for the first time. Well done!

[@kofola9145]

You lift 275 more then the majority of humans. You are in the top 5% for sure. And most likely top 1% in your category.

[@iblockpuncheswithmyface1490]

Pushing 70 years, and dead lifting 275 lbs? Good job. Keep it up, and you'll get to three plates (315). kzbin.info/www/bejne/kKrIZH6teL6rl6s

[@chrisbuesnell3428]

Great post !

[@michaellee9883]

Real men bring their own basket when grocery shopping. I have been doing it for 15 years. It has been scientifically proven to boost testosterone.

[@jobenmcquaid6842]

Michael Lee recent studies show that reusable bags increase estrogen levels by 6,000%

[@michaellee9883]

@@jobenmcquaid6842 Ha!

[@theflyingninja1]

@@jobenmcquaid6842 yeah, you're a real man..

[@bloodtimemaximusfullthrott226]

Real men tell their wife what to get them and, she gets it. Shopping cart? Moron

[@rcppop3090]

Michael Lee you bring your own basket because you live under a bridge down by the river.

[@jamesdarkin843]

First fitness youtuber i've heard saying anything about environmental awareness, re-using, recycling etc. Nice 1 mate. Kudos to you. Thumbs up from me.

[@salmanhussain6863]

*best

[@polyo4038]

Fuck the earth

[@BigCDDC]

Saw that Coor's Light and I was thinking: - Don't show me water - Don't show me water - Don't show me water Alan holds up water -Shit

[@seemysight]

I was hoping he shown some vodka. but okay

[@TheDrummerscout]

@@seemysight clear liquor is for rich women on a diet

[@matthewcraig4865]

This one fooled me. I was under the impression Coors Light was water. 3000 calorie water.

[@ishashka]

Piss flavoured water

[@Ripper13F1V]

Thanks Alan! 48 years old, with a 9 year old. I hate dad bod. Was 300 pounds 7 months ago, so got my military self together, changed my diet, and got to the gym everyday. I'm getting strong. Able to jog 6 miles, and bench over 200 with reps. I suck at squats but doing it anyhow. Starting deadlifts soon. Down to 230 now. I'm 6'6 so that's about as low as I want to be. I need a good strength program. And I like what you've been laying down the last few vids. It's speaking to me as life happens and for the past 7 days I've been unable to get to the gym. So here's to you and all the dads out there that are disciplining themselves to come up better and stronger. =)

[@davidgomez9674]

Good work man!

[@Bullitt1768]

Nice job, just get back into it when you can! Family first.

[@phtorres45]

Build a gym in your garage. That helped me big time.

[@RustyKnorr]

Get the Athlean-X program. You can workout at home with body weight.

[@Ripper13F1V]

@@RustyKnorr Checking that out!

[@adamromero]

Assault bike? Are those legal in California?

[@LadyPinkClam]

I laughed way too hard at this 😂

[@bebop504]

Absolutely not. Someone DIED on an assault bike.

[@bernieweber4663]

Not yet but I'm sure it's taxed!

[@stvargas69]

Yes but you are limited to 10 reps

[@bmstylee]

Only if it's on the bike registry.

[@griffinmarty]

Congrats on becoming a father. I love this new series “fighting the dad bod” Very entertaining and inspirational. Its great getting to see your programming in the gym as well

[@Tripl3333]

This world needs more people like you man.....more people who think and act like you. There is nothing complicated in what you are teaching.....it just has to be done.

[@Try_n_2Tri]

Used to watch you videos "back in the early days"... when we all pushed iron, played hard and worked out hard. THEN kids... this is a great vid and soooo real. You've always been credible but this one hits home large. Checking out the program next... well done.

[@devonferdinand5177]

I have been watching fitness KZbinrs for years and Alan has quickly made his way to my favorite, such a humble and funny guy!

[@jerow7204]

I love how he shows the pizza in the shampoo section, and the beer in the vegetables section

[@BasementBrandon]

Spoiler alert. Coors Light is water.

[@malcolmperez1790]

Brewed from water sourced downstream that the campers pissed and bathed in. 🤢🤮

[@Football4dayzz]

Water is actually pretty high in calories, that's why I do GOWAD when I'm bulking.

[@Jermuzz]

I'm pretty sure water has 0 calories.

[@Jermuzz]

It does not have carbohydrates, proteins or fats.

[@Football4dayzz]

@@Jermuzz Depends what you're drinking. Generic spring water is pretty low, but if you start chugging those Evian bottles, don't be surprised if you gain 10 pounds in a week.

[@Jermuzz]

@@Football4dayzz Obviously you will gain weight if you drink alot of water whilst training regularly. Water is stored in your muscles. These water brands's products don't have any of the three sources of energy a.k.a calories I mentioned.

[@Jermuzz]

You can even google this and see for your self

[@ThisGoose]

Dude major props for addressing the single-use plastic problem. Your vids are great, I'm learning all about proper form. All kinds of new stuff. Why it's strength training for my brain!

[@richman360]

I'm so glad to not be the only full grown man who rides carts like a kid.

[@michaelcoxfitness6089]

This channel is a nice relief not so much stress on spending. The hardest part is figuring out how to eat right. The exercise I always stock to kettlebells and a sandbag, it’s cheap and to the point!

[@Meartmans86]

05:50 Love your training buddy, very energetic.

[@Artilectual]

You are one of the strongest people on this rotating rock, and you look great at this weight. Keep up the inspiration for us mortals. 💪😑✊

[@lucb404]

Hey Alan nice speech on the plastic bags!! As a Frenchman I visited the USA for 3 months (great country i loved it), but i was horrified by the overuse of plastic bags... What a waste

[@OliveMule]

Tons of wasteful j=wish people and desert WORSHIPPERS here

[@chrisjamesadams]

Had to hit the thumbs-up as soon as you went on your plastic bag rant - THANK YOU! So easy to reduce the amount of trash we create. Once you start thinking about it, the smallest changes (buy a stainless steel mug, canvas shopping bag, your own takeout containers, straws) exponentially help out our environment. Great video.

[@Kreutz]

I've watched this video three times. I don't know, I just like the way this dude talks or something.

[@erikskovran3540]

Same bruh

[@92Pyromaniac]

Mad respect for the fact that not only did you shoot that intro in the dark and rain, but presumably you had to get out first to set up the camera, then get back in the truck, drive around, then get out again for the take. All for 20 seconds of footage.

[@trk8548]

Alan is so majestic

[@davidcordes]

Been Watching your videos all week. I'm 60 yrs old and 2 months in a Gym membership at the Iron Jungle in Paso Robles Ca. Trap bar dead lift videos got me here and been doing them twice a week. Thanks for your help. You seem to speak the same language.

[@noisynoyes]

Honestly impressed the cart didn't tip over when you were riding on it, you're a big boy 😂

[@djfglobal3377]

Elise Noyes- NoisyNoyes I can vouch as a large person that it is all form and definitely helps with a decent load in the cart, I'm a cart riding lifer but anyone can do it Cheers

[@JasonAlex1984]

Thank you for posting this, along with the “Let’s Do This” series...I am going to be a new father to a son this May and am looking for ways to better myself with diet and get more out of my workouts and this is exactly what I was looking for!

[@stevanlezaja4203]

Alan will lose the dad bod when he actually became a dad

[@nuttygeezer830]

Worlds first reverse dad bod?

[@G1stGBless]

Yeah hahaha try 3 teens and real work that doesn’t involve going to the gym. Lil harder than one newborn. But still.... respect. Time will bring on the real time challenges. Still I do it pretty well and so do others. So it can be done.

[@G1stGBless]

@Robert Raymer awww somebodies mad hes not included. So he breaks in all hostile 😆😆

[@G1stGBless]

@Robert Raymer who asked for a medal?

[@bobobsen]

@@G1stGBless you started with the hostility

[@Eclipse1374]

really liked the cart to sled transition, it just spoke to me

[@itiswhatitis8030]

That grocery cart to sled transition made my day 😂

[@cumshotoftheweek]

Real talk on the plastic bags.

love the old dude in the background putting stuff in a plastic bag and obviously overhearing Alan

[@icecreamalacarte]

Pasture-Raised eggs. The only eggs you should buy if you want quality and believe in humane conditions-our fellow animal brethren deserve humane treatment as much as we deserve the benefits they produce for us

[@mr.c8682]

@@icecreamalacarte Wouldn't really call it humane. All the male chicks are still ground up alive or suffocated in trash bags. You can just get all the "benefits" from plants themselves, including taste. The only thing we can't make from plants to be exactly like the real thing taste wise is bacon, they come close, but not all the way there. I don't miss eating a pigs ass though.

[@MattEngebregtsen]

@@icecreamalacarte Still far from humane conditions my man

[@Ceolskog]

Agreed, although he did buy a plastic bottle, haha

[@stefanyoutube1]

Alan these are the types of videos from you that I like to see. The videos in which you address topics that aren’t too specific nor too general. You’re hitting it on the money with what your audience wants to see. I am a big fan of how you are blending your personal life with blogs along with your typical, more simple informational videos. You are taking two topics which are very close to you to create a synthesis; and this is very appealing to me, along with many other of your subs.

[@najman2741]

“For your health” -A Dr Steve Brule shoutout???

[@Mournful3ch0]

He called us dingus', it's proof.

[@therealbillmyerscertified9972]

53. 3 sons. 1 stepdaughter. Working backward in time right now. Thanks for all of the tips.

[@RedScareClair]

Alan i don't appreciate you releasing this video on a day where my mind was made that pizza was for dinner 😂

[@zekrinealfa1113]

Same here

[@ArseniusRubric]

just make it yourself from scratch and you are fine . its not rocket science

[@ChristyCallahan]

Thin crust, no cheese, extra sauce, all the veggies, no meat. 180 cal./slice!

[@Dallas-Rife-UDX-347-Tennessee]

Make a keto pizza ,,, trust me . I was skeptical at first until I did it . www.dietdoctor.com/recipes/keto-pizza

[@frankchen4229]

@@Dallas-Rife-UDX-347-Tennessee aka sadness

[@devi0121]

I love that you still hop on the cart and ride it 😊

[@MrConsto]

He knows paying extra for the eggs is a must I’ve got backyard chickens because I can’t stand store bought eggs. Although I have tried the more expensive eggs, even eggs from Amish farms they still don’t compare to my eggs but it makes sense to buy the more expensive eggs if those are you only options.

[@samrathbone753]

Alan! Hey man, I'm a dad of 2 small kids myself and I'm Loving your dad vids. Really hitting the nail on the head with that dad life! Very relatable. Thanks man!

[@3ddon602]

5:50 I love the dog trying to bite the sled 😂

[@michaellawrencesound]

I don't know what took me so long to find your content, but I love it. So simple, no bullshit. I'm working on dropping a little bit of weight right now and this video is super practical. Thank you.

[@stuartwatkinson528]

"secret judging you"... On this youtube video. This is the first time I've seen your videos, have subscribed, will watch again.

[@rayc.8555]

Sir. You are so right on this subject. This should have a million views.

[@euniquesmall7278]

2:52 guy in the background putting stuff in the plastic bag like a Savage XD

[@ashleybanger946]

So much respect for the talk about not needing all the plastics!!

[@AnAmateurAdventurer]

Listen up all you dinguses - Alan Thrall

[@xamesm]

For your health!

[@hermestrismegistus3417]

Solid advice. One thing about the bags, Ive found keeping veg wrapped in the fridge keeps them fresh much longer

[@jacobjames1171]

This November it's no pizza, donuts or ice cream. Success so far.

[@srs6906]

Absolutely love this video!! I am glad you pointed out the plastic bag problem. People look at me like I am crazy because I bring a reusable crate when I purchase groceries and don't bag any of them. We all need to do our part in combating waste.

[@hamadajsan]

“And always remember: Train un-TIMED !!!!!!!” That is the real secret to losing the dad bod .. not timing your training 👍👍

[@jasoncyrbok8857]

Had the same epiphome when my now 13year old daughter was born. Same thing, holding her as a new born standing in front of a full length mirror wondering what the hell had happened to me, lol. Changed everything and got in better shape, had some ups and downs over the years (life gets in the way sometimes) but have been back to where I want to be for close to two years now and no going back. Your channel has certainly helped me Alan. Thanks.

[@roserevancroix2308]

8:11 I think I speak for all us (that has ever been to a gym) when I ask...why is there donuts in the gym?

[@pk1645]

The same geniuses who put McDonald’s/KFC in hospitals.

[@dzenis758]

Why aren't there donuts at my gym

[@zombiedrumma]

Cut out the "ands". Simple, effective, easy to remember and implement. That's what I like about you, Alan: you can always cram super useful information into simple recommendations.

[@MrCool-qi7cy]

What if "AND's" was my whole diet?

[@thelastowitch]

time to end the and

[@kashdevingle]

Its ok Pikachu

[@vitaminb4869]

Then you're a fat fuck.

[@ivokraaier9740]

then it's not AND, its OR..

[@Tanirhum]

Diabetes

[@hirdy161]

Dont watch the channel much but I gotta say alan is the only fitness youtuber I'd go for a beer with, hes probably the only one real enough to drink beer.

[@g0dzp33d]

I unconsciously tuck my shoulder blades in when I click an Alan vid

[@rubylong8897]

Removing the ANDS is literally the perfect way to put that! Its exactly what I need to do🤦🏼‍♀️ Just as you said, I eat very well rounded & on point for all my meals, but those ANDS are killing me! Its caused me to gain 10 lbs in six months & keep that weight on for another two months. Time to kick the ANDS to the curb💪🏼

[@oz_jones]

You got this. TRAINS ON TIMEEEEEEEEEEEEEEEEE (Or something, IDK)

[@ryandeffley7652]

I've found fasting to be the easiest and best way to stay lean. I usually either do 20/4 with two meals or OMAD with 23/1. Plus it's VERY muscle sparing. Just to test it I did a 48hr prolonged fast. Lifted with FULL strength 45hrs in.

[@tacosforlife5743]

Ryan Deffley this is so true. I do better with eating once or twice a day than dividing my meals throughout the day, makes me feel weak as shit at the gym too.

[@xavierbeach4857]

i love your videos alan, always very informative while still being entertaining, you’re easily the best fitness youtuber, love ya man

[@sflanagan514]

3:22 was that a Dr. Steve Brule reference? “For your health”

[@TheLouisianan]

I knew that sounded familiar haha

[@nimkal]

Alan I like you even more after you showing your awareness towards our planet. Kodus to you and I agree.

[@mr.potatohead6138]

Wtf brought the doughnuts to the gym??😣 Your adjustments sure made a difference already!👍

[@MrTrenttness]

I actually got in better shape after I met my wife. We both take much better care of our selves. Thanks for the video!

[@jmac6973]

super excited about this. my wife and I just had a kid 4 weeks ago and ya, the dad bod really creeps up on you!

[@LowKeyDee1620]

Man glad I found your videos. Just straight to the point with no bullshit and easy to do

[@MehGamingTV]

Damnnnn Alan in some good shape! Peak physique for a 105kg lifter (even though that’s not what you’re going for, it’s a cool thing to note :) )

[@Cin9999]

J Shaw Lol that your standards for peak physique...its peak facial hair though

[@djsuter4410]

I'm 42 and recently got my abs back that I had lost at 38. What did I do? I turned to a plant-based diet and added meat and eggs where needed. Increased volume and intensity of workout in a 30 minute session. You are spot on Mr Thrall.

[@heyeverybodyitsnosaj2376]

I've had a dad bod since I was 10...dam.

[@jordanhorstman8234]

No reason at all for this video to have as many dislikes as it does. This is ~2 months old but great video Alan.

[@tommyddurand]

I was worried you were going to say no more pizza after that 1800 calorie comment. I will give up many things, but pizza ain't one! =)

[@MrAnhedonic]

I'm about to be a Dad for the 2nd time. Since the first I've lost over 70pounds over 2 years. Setting my family up with good health and habits is great motivation. And your video is an inspiration. Thanks Alan and Family.

[@splder5430]

Dr Steve Brule, "for your health?!"

[@mathewhuff1157]

yep also when he said "dingus"

[@Kobe005]

That intro was amazing, probably my favorite on your channel so far

[@smalloscar1]

Lecture on plastics, I hear you.....man behinds loads up fruit into plastic bag 😂

[@fivestringpat]

As a newish Dad I appreciate your new videos

[@Warren_Williams]

Alan training for aesthetics? Is this the rapture?

[@Cin9999]

He is training for strength while getting aesthetic

[@MegaFlemo]

He looks like shit

[@chrishansen9731]

@@MegaFlemo Jason Blaha would like a word with you

[@reezis1619]

+Flemming Tonnesen 07:42

[@willesloco]

I follow your videos but always a bit behind Alan! congratulations on your son!

[@dadbod6256]

Were still talking about dadbods in 2019?

[@zrayray3054]

Subbed to your channel bro. I'm newer to my fitness journey now almost 9 months in. I went from 260 to 225 currently. Your video about food habits was spot on

[@nathanaeltendam4874]

“I was a dad for one day and I already had a dad bod”

[@harryharris7663]

Yes! Thanks for your comments about plastic!

[@Justthatasianguy]

3:30 - 3:31 Hell yeah. Good transition. God bless your editor

[@jonngarr]

Dadbod is the peak of male masculinity just look at the barbell resistance

[@aurourus6894]

look at all of this additional power that I can directly store at the very core of my being

[@Reithierion]

I love the way you say "train untamed" with a slight uk accent reflecting the britpop/metal era and I don't really know at all what I am talking about.

[@oranac]

Alternately, you can swap your ANDs for something that will get you your micros. - Handful of walnuts/cashews. - Handful of blueberries. - An apple / banana / orange. etc

[@ArseniusRubric]

great tip , helped me a lot with night cravings !

[@riceandrye1711]

Yup, that's how I nipped my cravings at night! One honeycrisp apple and a bit of Crazy Richard's peanut butter would do it for me!

[@MegaFlemo]

Vegan idiots

[@rohitchaoji]

@@MegaFlemo So do you only eat meat or what? You don't have to be vegan for this.

[@MegaFlemo]

@@rohitchaoji yes i dpq

[@zijahsyed]

Look at alan being all creative with the timelapses so cute

[@frankchen4229]

ok dad

[@MadCatMk254]

Alan's non-training days are more intense than my training days.

[@zackanderson2298]

How to avoid the dad bod..eat clen and tren hard

[@zackanderson2298]

Piggy Dicky Na I left anavar out..shit barely does anything

[@armstronga2358]

Don't forget to Dbolish your goals.

[@Terrythetroll.]

Marc steubing fan

[@mandolore_the_glorious7049]

This comes straight from the Robert Frank dictionary

[@nwah816]

Not hard, UNTAMED

[@SleepEatWorkRepeat]

This is so simple and yet something I definitely needed to hear. Thanks Alan.

[@Johnnyngu_]

Yay Alan Thrall for being sustainable

[@Cin9999]

DudeUpShut I wish people knew what things really mattered...I mean its good spirited but doesnt do shit

[@1paulromero]

@@Cin9999 Oh but it does. It all adds up in the end.

[@truman9352]

@@1paulromero well he should he should decrease the amount of steaks he eats if actually cares about the environment

[@EmoPeter2000]

@@Cin9999 That's a short-sighted thing to say.

[@Cin9999]

@@EmoPeter2000 Thats an unfounded thing to say. He buys tons of beef&dairy ...as the UN report and NASA data goes that plays a bigger role than even transportation...it looks nice to reuse plastic bags but it doesnt do shit.

[@tylerlilly9657]

I went well past a Dad Bod, then became a father of 3 over the course of 5 years. Found myself looking down at a floor scale that read 297 lbs at 38% BF. That was 14 months ago, happy to report now that after an initial drop to 187lbs, I have been lifting regularly and returned to a good 195lbs at about 15%BF, hoping to settle into a good place around 205 lbs maintaining about 15% BF. Don't need a chizzled look, but do want to be a healthy active size for my boys. Thanks for the videos Allan been watching regularly for lifting tips, and just good overall entertainment.

[@slingshotmcoy]

That's what it took. A look in the mirror before a morning shower while getting ready for work. "You really look like shit." Next week I was getting a gym membership and learning the core lifts.

[@wilfordgrimley4339]

Ok

[@humunguschungus5469]

Ok

[@oz_jones]

Good for you, you got this.

[@arthur6956]

Congrats on the son, bro. You're videos are very inspiring and I have a lot of respect from you advice because I feel that it comes from a good place. Cheers!

[@GrungeRockGod]

i feel personally attacked rn