You're may not be eating too much. You're might be eating it at exactly the wrong time for your actual life. Here's what I see constantly: You skip breakfast, grab something quick for lunch because you're slammed, then get home exhausted and demolish 1,500 calories between dinner and bedtime. Sound familiar? You're not lacking discipline. Your hunger hormones are working against you because you've been starving yourself all day. The shift that can change everything: Front-load your calories and protein earlier in the day instead of backloading them at night. Same total calories. Completely different experience. Why this works (the real reasons, not the BS): - You have energy when you actually need it during the day with your kids and at work, not at 9pm on your couch - You break the restrict-binge cycle that makes you raid the kitchen every night - You make better food choices when you're not desperate and depleted - Evening snacking becomes optional, not inevitable I've watched clients lose pounds with this one timing shift because they stopped fighting their biology. Here's the truth most coaches won't tell you: This doesn't work for everyone. But if you're currently undereating all day and overeating every evening? This will feel like a revelation. The full article breaks down exactly how to implement this over 4 weeks, what problems you'll actually face, and when this strategy is completely wrong for you. Want the complete breakdown? Read the full article here: gymratcoaching.com/blog/shiftintiming

You’ve probably heard: “Just eat protein first and the fat will melt off.” Yeah… no. 😅 But there is a way protein first actually helps—especially for busy parents who are tired of starting over. Here’s the truth about the Protein-First Strategy (and why it works) Eating chicken before your rice isn’t a magic fat-loss hack. It won’t “fix your hormones” or override a chaotic diet. What it does do is make eating less… way easier. Protein helps fat loss because it: ✅ keeps you fuller longer (less mindless snacking) ✅ slows digestion (more satiety, fewer cravings) ✅ helps preserve muscle in a calorie deficit (so you look tighter, not just smaller) ✅ has a higher thermic effect than carbs/fats (you burn a bit more digesting it) And the real reason the protein first rule works for a lot of busy dads/moms? It’s stupid simple: 👉🏽 Eat your protein first. Then decide if you still want the carbs/fats. Do that most meals and you’ll naturally: - get more protein without obsessing - feel full sooner - eat fewer total calories without feeling punished - stay more consistent without tracking apps No macro math. No weird rules. Just a small upgrade that compounds. Who “Protein First” is perfect for If you’re a busy parent trying to lose fat and you keep getting wrecked by hunger, cravings, and late-night pantry trips… this is for you. Who it’s NOT for If you already hit high protein daily and you’re still not losing fat, protein first isn’t your missing piece—your weekly consistency and calorie average are. If you want the full breakdown—hormones, thermic effect, real client scenarios, and exactly who should use this and who shouldn’t—I wrote an in-depth guide. You can find it at https://gymratcoaching.com/blog/proteinfirst

In this video I break down the likely cause of you not losing weight even though you are eating “healthy”, tracking your intake and “in a deficit”.

Sorry for the brief hiatus, been a bit of a hectic last few days! Recorded this days ago and just got around to editing and posting.

Guys, this—this is what separates the dads who talk about getting fit vs. the ones who actually do it. Your nutrition routine doesn’t need to be perfect. It needs to be predictable. Like clockwork. Because predictability builds consistency, and consistency builds results. Here’s your system: 1. Set Anchors — The Fixed Meals Pick 2-3 meals per day that are non-negotiable. These are your anchors. Maybe breakfast, post-workout and dinner. Whatever works with your schedule. These meals should be: - Protein-focused (meat, eggs, Greek yogurt, etc.) - Balanced with veggies or fiber - Include a healthy fat Why? Because if you get those anchors right, everything else is managed around them—not the other way around. 2. Plan Flexible Slots — The Wildcards You’ve got other meals or snacks that can flex: lunch, snacks, post-workout, etc. These slots let you adapt to work, kids, travel. But here’s what you do: • Know your macros or at least get rough targets • Always have one go-to “fast prep” backup (protein shake, canned tuna + crackers, hard boiled eggs + fruit) • Make sure you hit protein goals first; carbs/fats fill the rest 3. Hydration & Timing — The Underrated Pieces - Water: Start your day with 16–20 oz. Get a bottle you like and carry it. - Spread protein every 3–4 hours so your muscles always have what they need to recover. - Try to finish your big meal 2–3 hours before bed so digestion doesn’t mess with sleep. 4. Simple Tracking, No Stress - Track something: could be macros, calories, or just protein + general volume - Do it for 3 days to get baseline data. - Don’t change everything at once—adjust based on what you see. 5. Habit Stack it for Longevity Tie your nutrition habits to daily things you already do: - While making your morning coffee, prep your protein for breakfast. - When putting kids to bed, prep tomorrow’s breakfast/snack. - After your workout/shift, shake or meal when you shower/change clothes. Bottom line: The men who win are the ones who build routines that bend but don’t break. Routines they can carry even when life goes berserk.