Rebuild by PLT

It’s often said you can’t out train a bad diet and you CAN. I used to do it.

Sure I ate pretty ok but all washed down with copious amounts of alcohol…

I see it often with clients.

People with VERY high physical output and very poor diets getting leaner and feeling like it’s working.

And I guess it is working. But eventually it won’t work.

Eventually the intensity in the workout will fade, the balance of energy will tip and the body will adapt.

Eventually it’s going to come back to your diet.

Change your plate of food.

Last night’s wrap up call for the latest round of Rebuild.

A really solid group of men who showed up consistently, supported each other and put the work in for 6 weeks.

Results from the group:

Average weight loss: 11lbStrength training completion: 96%Daily fiber targets hit: 100%Daily protein targets hit: 100%

Nothing extreme.Just structure, consistency and accountability.

Start your day like this and the rest of your day gets easier.

Not because breakfast is “magic”
But because it sets the tone for everything that follows.

When your first meal is built around protein, a few things consistently show up in research:

You feel fuller, for longer
Protein is the most satiating macronutrient, so hunger stays under control instead of creeping in mid-morning

You snack less without trying to
Better appetite control means fewer impulsive decisions later in the day

You eat fewer total calories across the day
Not through restriction, but because you’re simply less driven to eat

You get a higher thermic effect of food
Protein requires more energy to digest, so you burn slightly more calories processing it

You get more stable energy
Less of the spike and crash that comes from a carb-heavy start

This isn’t about cutting carbs.
It’s about what leads the meal.

A protein-focused breakfast could be as simple as:

Eggs with toast
Greek yogurt with fruit
Protein oats
A shake if you’re in a rush

Start here and the rest of your day usually takes care of itself.

Instagram is exhausting.
Full of people telling you how to do things optimally like we need tha in our lives.

We ain’t competing, getting on stage or entering the Olympics.

Leave the 1% to the 1% and focus on what actually works and matters.

Lift heavy and often.
Eat well and balanced.
Be consistent.

You will grow.
You will get leaner.

Most people think they’re inconsistent.

They’re not.

They’re very consistent
with the habits that keep them where they are.

The same meals.
The same weekends.
The same patterns.

Change what you repeat
and the results change with it.

Most people look to the gym for answers.
They decide they want to lose weight, so they join a gym.

But the gym is rarely the solution.

It’s what happens outside it.
The meals, the snacks, the drinks, the weekends.

Eventually they realise they’re not making progress,
so they start looking at their nutrition.

That’s when things start to change.

Less meals out
Less alcohol
More protein
More fruit and veg