Start Late, Stay Light (2026)

29/10/2021

♦️Instagram can be a wash of bu****it and while I am a hellbent on getting rid of the idea that breakfast is the most important meal of the day…
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♦️Slipping the morning meal, fasting of any kind or have just one meal a day will not produce superior fat loss results when calories are equal.
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♦️Fat loss occurs because you are in a calorie deficit. PERIOD.
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♦️Whether you fast for 16 hours, only eat one meal for the day or have 5 meals throughout your day, the end result will be exactly the same.
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♦️Do whatever works for you on that day and know that as long as your calories consumed are at a level that is line with your goals, you will make progress towards those goals.

23/09/2020

🔥WHERE DOES FAT GO WHEN YOU LOSE WEIGHT?🔥
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♦️When asked this question, most people have no idea where fat goes when you lose weight and if I’m honest, I had no idea until a few years ago either.
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♦️Most common responses people give...
❌You p*e or poo it out
❌Lost as heat
❌Burn it into energy
❌I have no idea
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♦️Let’s just go ahead and give credit to the biochemists that can explain the fancy black magic that is going on to break down fat, but the simple fact is this...
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♦️Fat, or as biochemists call it C55H104O6, is converted into CO2 (found in your breath) and H20 (water).
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♦️A fancy way of saying... When you lose fat, you breathe most of it out as air and a little bit comes out in your p*e and sweat.
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♦️No you can’t just breathe more and lose fat, you’ll just hyperventilate and pass out. -
♦️You have to first break down those fat molecules before it can be converted into CO2 and water and if you have been consuming any of my content you will know exactly how to do that...
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♦️CALORIE DEFICIT!!! Or as a biochemist would say...
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♦️Consume less carbon atoms than your body needs and you will see those fat molecules melt away.
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♦️I hope you enjoyed this post and if it was of value to you, it would mean the world to me if you passed it on by sharing it with someone you care about.

08/08/2020

🔥”GOOD” FOODS Vs. “BAD” FOODS🔥
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♦️Apart from the fact many of us are eating too many calories, I feel one of the biggest reasons soo many people have stacked on the weight over the past 10-15 years is because of this bad relationship we all seem to have with food.
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♦️With media and social media pounding our faces day in and day out with what's good to eat, what's bad to eat, what will make you fat, what will help you live longer, what will cause cancer yadda, yadda, yadda... It's little wonder we have all become lost and feel terrified to eat certain foods for fear of shame and condemnation from our p*ers.
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♦️One thing I suggest you do, is stop this bad relationship you have with food and take it for what it is. At the end of the day, food is fuel and it's main purpose is to fuel your body to do its everyday tasks. There is no such thing as a “bad” food or a “good” food without context.
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♦️For someone who is lactose intolerant then dairy products are going to be bad for them, while they are perfectly fine for everyone else. If you are vegan then animal products are not for you while for the rest of us they are A OK.
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♦️Let's be straight... We all know that we should be eating plenty of fresh fruits and veggies, lean protein (animal or non-animal sources) and getting the majority of our foods from whole sources and minimising the amount of processed foods we have.
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♦️However, if your daily eating has been filled with these items and you have some calories left over, then there should be absolutely no shame or reason why you can't have some chocolate, a bowl of ice-cream, a tw***ie or your favourite Tim-Tam.
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♦️"CONSISTENCY OVER PERFECTION"
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🤗❤️Know someone that needs to see this, tag them in the comments below❤️🤗

05/08/2020

🔥GLYCEMIC INDEX MYTHS!🔥
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♦️Glycemic Index or “GI” is one of those topics that has A LOT of misinformation surrounding it, time to myth bust!
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♦️LONG POST AHEAD! To save time know this... A low GI diet in and of itself is NOT a “healthier” option nor will it help you lose weight. If you react bad to high GI foods, of course, don’t eat them. Just know, your choice to eat Low GI is no better or worse than a High GI diet
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🔥MYTHS🔥
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1️⃣Low GI Diets Are Good For Weight Loss?
If you have followed me for any length of time you know calories are king when it comes to weight loss. Just because a food is Low GI, does not mean it is low in calories. I don’t think I have to convince you that the watermelon (has a VERY high GI) would be a better choice than peanuts if you were in a fat loss phase.
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2️⃣A High GI Diet Increases Your Risk Of CVD
There aren’t many studies on this topic, however, there are a few. None of which have shown that eating a diet high in GI compared to low in GI increase your risk of CVD.
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3️⃣A Low GI Diet Helps Keep You Full?
This has been studied time and time again and continues to show that there is no difference in satiety levels (fancy way of saying feeling full) between low and high GI diets. Chocolate cake is a low GI food (38) and pineapple is a high GI food (66). I don’t know about you, but I’m sure I would be able to consume mountains of chocolate cake and not get full.
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4️⃣High GI Foods Cause Type II Diabetes?
Eating High GI foods or carbs for that matter, does not cause T2D. T2D is the result of a complex combination of genetics as well as lifestyle conditions. Being overweight and lack of exercise are two major risk factors of T2D while the GI of a food has nothing to do with it.
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♦️Eat High GI, Low GI or ALL GI, it makes no difference. Consume the calories that suit your goals, eat plenty of fresh fruits, vegetables and lean proteins as well as exercise a few times a week and my hunch is you will be heading in the right direction.
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🤗❤️I hope you enjoyed this post and it helps clear som confusion are Glycemic Index❤️🤗
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❓Any further questions or comments, drop them below❓

04/08/2020

🔥SUSIE REALLY IS AN IDIOT🔥
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♦️With the current crisis going on around the world, Susie from accounting is in full flight spreading her bu****it.
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♦️Anytime Susie from accounting starts talking about balancing your hormones, increasing your metabolism or helping to boost your immunity, tell her to shut up and just keep walking.
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♦️Susie really can talk some s**t, but this post about a carrot salad being the cure to your health problems was definitely up there as one of the biggest piles of horse s**t I have ever seen her post.
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♦️Place some attention in stressors in your life, prioritise sleep over everything, eat plenty of nutrient dense foods and protein, exercise as often as you can and you will have the formula that will help you live a long, happy and healthy life. THE END.
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♦️If you want more carrot in your life, eat a carrot salad, but don’t believe for one second it is anything more than a carrot salad 🙄

26/07/2020

🔥KNOW YOUR CALORIES🔥
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♦️Let’s keep this short and to the point... Peanut Butter, while DELICIOUS and easily one of my favourite foods to spoon from a jar, it is NOT A GOOD A PROTEIN SOURCE!!
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♦️You may look at this infographic and say, “but Adam, it has almost as much protein as a chicken breast”. You would be correct, but look at the CALORIES!!!
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♦️My maths is terrible, but a quick calculation will show that chicken breast has around 20g of protein per 100 calories whereas peanut butter is around 5g per 100 calories.
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♦️Is there anything “BAD” about peanut butter... ABSOLUTELY NOT!!! It is one of the most incredible inventions ever and when combined with jam on toast you have something that is truly heavenly.
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♦️HOWEVER, if you are looking to lose fat and you are also lacking in your daily protein numbers, peanut butter should NOT be your go to!
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♦️Apart from eating it straight from the jar, how do you like your peanut butter?

26/07/2020

🔥KNOW YOUR CALORIES🔥
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♦️You have no doubt read an article in some trashy magazine or newspaper, seen a segment on a morning news show or had Susie from accounting tell you how BAD butter is for you and that you should be using coconut oil instead.
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♦️First of all, SHUT UP SUSIE!
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♦️Second, how the hell has coconut oil received this nutritional wonder status while butter is left to fight its way in and out of our diets as new articles are written everyday changing their mind to whether it is GOOD or BAD for us.
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♦️The fact of the matter is, BOTH of these products are SUPER high and dense in calories and contain a very high proportion of saturated fat. Side note, the coconut oil contains more saturated fat than the butter!
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♦️Oh but Adam, the coconut oil is full of Medium Chain Triglycerides... Susie, I said... SHUT UP!
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♦️At the end of the day, I have NO PROBLEM with you including either of these products in your diet as long as you account for them and you can make them fit into your daily calories.
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♦️Just know that coconut oil has NO magical powers to melt body fat or help in anyway but to make your food taste more tropical.
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♦️Also, let’s be honest... there is NOTHING more heavenly than slices from a fresh baguette smothered in fresh butter and a sprinkle of salt... OMG!!!
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♦️Truly, if you want that special touch on bread and butter, add just a touch of quality salt... It will change the way you eat bread forever!!!!

25/07/2020

🔥KNOW YOUR CALORIES🔥
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♦️This is a comparison that I think confuses a lot of people and I want to break it down a little to try and give some clarity to the confusion.
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♦️First let's look at the calories and the macronutrient breakdown and see if there is much of a difference.
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White Rice Per 100g
Calories: 125
Protein: 2.7g
Carbs: 28g
Fats: .3g
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Brown Rice Per 100g
Calories: 111
Protein: 2.6g
Carbs: 23g
Fats: .9g
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♦️As you can see there is almost no difference in calorie count so let's move onto the next big comment most people will make and that is fibre.
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⭐️Fibre in Brown Rice Per 100g: 1.8g
⭐️Fibre in White Rice Per 100g: .4g
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♦️Yes, there is less fibre in White Rice, however, when our total daily fibre intake should be somewhere between 20-40g per day, there is almost no difference in your choice to have white or brown rice when making your stir-fry tonight.
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♦️Foods that are much higher in fibre and will give you much more bang for your buck are;
⭐️Bran Based Cereals
⭐️Beans: bakedbeans and kidneybeans
⭐️Pulses: chickpeas and lentils
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♦️Now you know a little more about the actual facts of what makes up your brown and white rice it comes down to taste.
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♦️Personally, I’m not a big fan of brown rice. It's grainy, it takes a lot more effort to chew and I would much rather see a big ol' bowl of fluffy white rice as a side to my pad tai or butter chicken.
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♦️Know someone that would benefit seeing this post? Don’t forget to tag them!
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❓Which do you prefer, white or brown rice❓

22/07/2020

🔥RANDOM THOUGHTS🔥
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♦️The weather has been GREAT in Melbourne over the past few days and as a family we took full advantage to get out and about to enjoy some sunshine, soak up some vitamin D and spend some quality time together.
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♦️Amelia has always loved her scooter, but recently she has taken more of a liking to her bike and has wanted to learn how to ride it.
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♦️Being a parent that has always encouraged physical activity, I was happy to oblige and got her bike from our storage cage, pumped up the tires and was ready to go!
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♦️Amelia was ready to jump on and go but I wanted to make sure she had the basic understanding of how to go, how to stop and how to turn so that should she find herself in need of any of these skills, she had them at her disposal.
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♦️While I like to plan, check and re-check everything to make sure I have everything "perfect" before I start something (likely to my detriment as I take TOO long in many situations and should just jump in and give it a go), Amelia just rolled her eyes and said, come on daddy I just want to ride my bike.
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♦️So, I said... WHY NOT!
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♦️She jumped on and was off and while she needed a little hand here and there, for the most part, she just figured it out as she went along.
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♦️That is not to say that she didn’t have a few hiccups along the way, but this is a lesson I think we can ALL benefit from..
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♦️"YOU MISS EVERY SHOT YOU NEVER TAKE"
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♦️Sure, you could start something new and make a complete mess of it, but in making a mess you will learn some valuable lessons that will help you be better the next time you try.
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♦️So... don't take my approach to life by planning and re-checking everything, instead take a leaf out of my daughters book and just jump on that bike and give it a go..
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♦️WHAT'S THE WORST THAT COULD HAPPEN?
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♦️You are more likely to regret the things you DIDN'T do, rather than the things you did, EVEN IF those things you did turned out badly.

20/07/2020

🔥RANDOM THOUGHTS🔥
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♦️If you decided to start saving for a deposit to buy your first home and you had $0 in your bank account, then its likely you will need to make a few sacrifices from the life you are currently living in order to save up enough money for that deposit.
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♦️You may need to be VERY strict and only have the odd indulgence like eating out and may need to forgo that overseas holidays for a year or two.
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♦️However, after the first year you might have $15,000-$20,000 saved up and can loosen your saving belts slightly to include an extra night out here and there and enjoy a trip away for the week in your own country.
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♦️THE EXACT SAME process is what will see you achieve your fat loss goals over the next 12 months.
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♦️If you have gone through life paying little attention to the amount and type of food you are eating and performed little to no exercise, then you have $0 in your bank account and are starting from day 1 on your journey and have no right to spend money like a 20 year old on a schoolies trip.
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♦️SACRIFICES are going to need to be made and those indulgences that you have been having whenever you like for the past 20 or so years, will need to take a back seat to eating a much more nutrient dense and calorie controlled diet while starting to include more daily physical activity into your life.
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♦️Once you have "saved" some money over the next 12 months, you can look to loosen your saving belts and pull back on the sacrifices you made...
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♦️Until then, you need to understand that SACRIFICES are going to need to be made and this is part of the journey.
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♦️If you want the freedom to choose the foods you like and eat a tub of ice cream like you see me do on the odd occasion in my IG stories, then start depositing some money in the bank and get some savings behind you and EARN that right to enjoy these indulgences.
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♦️ABSOLUTELY include some treats along the way, but the QUICKEST and most EFFECTIVE way to your freedom is through a DISCIPLINED approach.
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♦️Do this and I promise you that all your hard efforts and energy directed towards your health and well-being will be worth it in the end!

19/07/2020

🔥RANDOM THOUGHTS🔥
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♦️I can remember a time before the internet was around where everyone had an encyclopaedia on their bookshelves and if you wanted to know the answer to something you would scroll pages and pages to find the answer to the question you were looking for.
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♦️Then came encyclopaedia britannica on CD and I can remember being BLOW AWAY at just how much easier it was to type something in and be given the answer to what I was looking for.
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♦️We now live in a world with almost UNLIMITED access to information and while this OVERSUPPLY of information can certainly make it difficult to navigate, you can no longer use the excuse of "I DON'T KNOW HOW".
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♦️Don't know how to change the spark plugs in a car? Go to YouTube and watch a video on it.
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♦️Don't know how many calories you should be eating each day? Type that question into Google and you will be given 1 billion calculators that will help you work out an estimate.
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♦️No... Information and the access to it, is NOT what is holding you back... What IS holding you back from achieving your goals is your BELIEF on whats actually possible.
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♦️While you likely OVERESTIMATE what you can achieve in 1 month, you equally UNDERESTIMATE what you can achieve in a year.
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♦️Half a kilo of weight loss may seem insignificant, and achieving this in one week may appear to be small... But, if you were to average that weight loss over a 12 month period, it would see you lose 20-25kg!!!
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♦️It won't come easy and you won't be perfect (no one is), but if you can stick to the 4 principles of fat loss,
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1️⃣7-9 Hours of Sleep EVERYDAY!
2️⃣Calorie Deficit
3️⃣Adequate Daily Protein - 1.5g per kg of body weight
4️⃣Daily movement and exercise with an emphasis in strength training
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♦️Now hit repeat on these 4 principles as CONSISTENTLY as you can and I promise you that in 12 months time you will have lost a significant amount of weight and will have changed your life forever!
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♦️Now you just have to start, believe that you CAN and WILL stick to the plan for the next 12 months and then get out of your own way and go for it!
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♦️Enough said.... GO!!!

13/07/2020

🔥DETOXES, CLEANSES & FLUSHES🔥
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♦️Your body has everything it needs to clear itself of toxins and nasties from your body and it does a REALLY good job of it.
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♦️ESPECIALLY when you are eating well, getting quality sleep and exercising daily.
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♦️There is ZERO reason that I would ever suggest you NEED to do a flush or detox of ANY kind!!!
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♦️Mostly these products are filled with diuretics and laxatives that make you p*e a lot or s**t yourself to make it appear you are “FLUSHING” your system clear.
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♦️FLUSH these products down the toilet, or better yet, save your money and don’t buy them in the first place and enjoy a non-laxative based p**p 💩😂⁣⁣⁣⁣⁣

Start Late, Stay Light

29/10/2021

23/09/2020

08/08/2020

05/08/2020

04/08/2020

26/07/2020

26/07/2020

25/07/2020

22/07/2020

20/07/2020

19/07/2020

13/07/2020

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