Built For Men

BUILT ON EVIDENCE #002 🌙

Eating late does not magically make you store more body fat.

Yes, meal timing can affect glucose handling, hunger, energy expenditure and other metabolic processes.

But that is not the same as saying calories eaten at night are automatically stored as fat.

When calories were matched in a controlled weight-loss trial, eating more calories earlier versus later produced essentially the same weight loss, although earlier eating appeared to help with hunger.

For changes in body fat over time, you have to look at the overall energy balance, not one acute metabolic response.

For me, saving calories for the evening makes my diet easier to stick to. For someone else, eating earlier might work better.

Self-awareness is the starting point of any great diet.

And that’s Built on Evidence.

Research:
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PMID: 26219416

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Calories in vs calories out is real, but it’s not simple.

Energy balance still determines whether body weight goes up, down or stays the same.

But both sides of that equation are influenced by a lot more than most people realise.

Sleep, appetite, food environment, portion size, medications and hormones can influence calories in.

Body size, body composition, daily movement, exercise, the thermic effect of food and metabolic adaptation can influence calories out.

So saying “it’s just calories in vs calories out” can miss the point.

The energy equation is simple.

The biology and behaviour regulating it are not.

The best days are still ahead 🫶🏼

If you’re a Dad, you need to build a plan that works even on the worst days.

That means building something sustainable.

This is how I set it up:
I have a plan and diet that I want to hit. This is the ideal plan, and is something I can sustain, and build over time.
I then have my non-negotiables. This is the part of your plan you can’t miss, and it remains the anchor to your training or eating even when life throws you can curveball - for parents, this is weekly 😆

This allows you flexibility without writing off days or weeks at a time because of school holidays, kids home sick or a family vacation.

This approach has helped me squat 400kg, win a world championship and lose 60kg.

Join the community and I’ll help you find a way with your goals.

At first, you struggle to create a routine you can stick to, then, life throws a curve ball… even if it’s small. And all of a sudden, you don’t have the luxury of leaning on your routine, you have to be adaptable. It’s hard. Especially if you’re new to your fitness journey. This is where the wheels can come off. So I like to have anchors - one example is my steps. Last week, my daughter was sick - so I stayed home with her. Rather than giving up and wiping the day, I still got my steps in - and 10k. I decided to walk my son to school with my daughter in the pram. There and back, then at 3pm, there and back again - I got my steps. My fitness plan didn’t break, it just had to bend for a day when more important things popped up; like family.

If you got this far, comment below and let me know because I wrote this out by hand and didn’t use AI 😆😆