03/09/2026
Small steps = huge results
Built For Men
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Helping men lose fat, build strength, and create a system they can stick to for life. 💪🔥
Fat Loss. Strength. Performance.
03/09/2026
How to lose fat, without your entire life revolving around dieting.
I get why so many people hate dieting, and fail time and time again.
It’s a restrictive process by nature. BUT, there are some ways to get large returns on as little effort as possible.
Here are some of my thoughts after losing 58kg.
02/09/2026
We focus so much on the physical change.
The weight lost.
The strength gained.
The way we look.
But somewhere along the way, we change in ways we never expected.
More disciplined.
More resilient.
More confident.
More ourselves.
Wherever you are in your journey, keep going.
You’re changing more than you realise.
02/09/2026
You’ve got one life to live…
So start living.
02/09/2026
Every great goal is built on small steps.
Don’t rush them.
Don’t ignore them.
Don’t spend your life looking for a shortcut around them.
Cherish them.
Because those small steps become the roadmap to where you’re trying to go.
Small steps, repeated consistently, become success over time.
It ain’t sexy.
It ain’t Hollywood hot pink.
But it works.
4 months left of 2026.
Lock in. đź”’
02/09/2026
Choose wisely.
01/09/2026
Daily choices.
Good decisions.
They count, and they add up more than you think.
01/09/2026
Losing weight after 40 can feel harder, but it’s not because your metabolism suddenly stops working.
A few things tend to change as we get older:
Testosterone gradually declines.
Muscle mass can drop if we don’t train to keep it.
Daily movement often decreases.
Sleep gets worse.
Recovery can become harder.
Work, kids and responsibilities make consistency tougher.
None of that means fat loss is impossible.
You still lose fat the same way you always have, by consistently eating fewer calories than you burn.
The difference is that after 40, you may need to be more deliberate about the basics:
Lift weights.
Eat enough protein.
Walk more.
Prioritise sleep.
Control your calories.
Stay consistent.
You don’t need a special “over 40” diet.
You need a plan that actually fits your life.
01/09/2026
Reposting this for my Built For Men audience…
My PhD journey was certainly unconventional, with many struggles and challenges along the way, but I’m so proud of it now, and have so many memories to cherish from the journey, especially my time with Dr Andrew Lock, who has since passed away.
If you’re wondering why I’m not as involved in research, or why I want to focus more on men’s health, here’s why…
I got sick of spending all my time writing for other academics…
Additionally, every lower back I rehabilitated, there were another 1,000 overweight guys needing help with the basics.
How do I know this?
Because that was me.
And being an “expert” didn’t help.
Knowledge wasn’t the issue.
I was 186kg…
I have now lost 57kg. And more to come.
How did I do it?
My success came down to a few things:
- I built a system (this comprised of routines and habits that over time became automatic)
- I had a community for support and accountability
- I established key pillars (intake, timing, environment & behaviour)
Don’t get me wrong, I’m stoked I was finally able to lose the weight. Not just for me, but for my wife, kids and those who love me.
But then I realised, it wasn’t just ME that needs this…
So I took all the things that worked, and put them together, and I started “Built For Men”.
Welcome to my page.
31/08/2026
I lost 125+ lbs.
And I’m still not finished.
That matters to me, because I don’t want to pretend transformation is one clean before-and-after photo.
I was 186kg at my heaviest.
I’ve now lost more than 125 lbs, but I’m still rebuilding.
Still getting leaner.
Still getting fitter.
Still getting stronger.
Still learning how to make this sustainable for the rest of my life.
And the reason I’m doing it has changed.
It’s not about competing anymore.
It’s about my health.
My family.
My future.
I want to be the dad who can keep up.
The husband who has energy.
The man who actually takes care of himself instead of constantly saying he’ll start again Monday.
That’s what Built For Men is about too.
Not chasing perfection.
Not crash dieting.
Not trying to become someone else.
Just becoming a healthier, stronger version of the man you already are.
125+ lbs down.
Still rebuilding.
And this time, I’m doing it for life
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