Built For Men

The small steps count.

The lessons we learn along the way are always worth sharing.

I share a lot on this platform. Sometimes it’s tangible, practical stuff around diet and training.

But sometimes it’s not about the diet.
It’s not about the training details.

It’s about the thought process behind it all, and the overarching strategy you employ.

Learning to become more self-aware, recognising what’s working, what isn’t, and being willing to adjust your behaviour accordingly is key.

Because progress rarely comes from doing everything perfectly.

It comes from paying attention, learning, adjusting, and continuing to move forward.

It adds up more than you think…

You keep failing at your diet…
Now what?

Your body reflects your daily choices.

So it’s about making good choices daily, that support your long term goal.

Now that’s easiest enough to say; but harder to actually do!

That’s why you need a community of likeminded men to support you through this journey.

It makes all the difference.

Inside my community “Built For Men” you not only get the program, the plan, expert advice and tons of resource, but accountability, support and communtiy.

Link is in my bio.

Before you cut more calories, fix your sleep.

Research has found:

• Sleep restriction increased intake by about 253 calories/day
• Another meta-analysis found about 385 calories/day more
• Sleeping about 1.2 hours longer reduced intake by around 270 calories/day vs control
• In one calorie-restricted study, fat loss was 1.4 kg vs 0.6 kg, with a 55% reduction in the proportion of weight lost as fat under sleep restriction

Sleep doesn’t replace a calorie deficit.

It can just make fat loss a whole lot harder when it’s poor.

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Before you cut more calories, fix your sleep.

Poor sleep doesn’t magically stop weight loss, and you still need a calorie deficit.

But the research shows sleep restriction can increase hunger and calorie intake, make adherence harder, and may even reduce the proportion of weight you lose from fat.

One controlled study found that people on the same calorie-restricted diet lost about 1.4 kg of fat with 8.5 hours in bed, compared with just 0.6 kg with 5.5 hours.

That represented about a 55% reduction in the proportion of weight lost as fat.

Other research has found sleep restriction can increase calorie intake by roughly 250 to 385 calories per day.

So if your weight loss has stalled, don’t immediately slash food or pile on more cardio.

Check the basics first.

Calories matter. Protein matters. Training matters. Sleep matters too.

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3 foods that make a calorie deficit easier.

This is what works for me.
It will probably work for you.