BryksBuilt

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BryksBuilt BryksBuilt is the all-in-one fitness app built by brothers Graeme & David Bryks. Earn XP, level up, and make fitness feel like a game.

Workouts, nutrition, progress tracking, AI coaching, and trainer management in one app.

10/17/2026

Running vs incline walking, 30 minutes each, for a 180 lb person. Running at 6 mph burns about 380 calories. Incline walking at 3 mph and 12% incline burns about 359. Running wins by 21 calories, which is less than three gummy bears.

The walk gets there with a lot less pounding on your knees, so if running hurts, the hill is a great swap. Either way, the one you keep doing is the one that works.

https://bryksbuilt.com/get?c=fb_post

Before buying the magnesium supplement that keeps appearing in your feed, it is worth checking what is already in the gr...
10/16/2026

Before buying the magnesium supplement that keeps appearing in your feed, it is worth checking what is already in the grocery aisle.

Per 100 grams, USDA lists raw tamarind at 92mg, Brazil nuts at 376mg, hulled h**p seeds at 700mg and cooked mothbeans at 104mg. Those are the leaders inside the four category boundaries shown in the carousel.

The useful context matters as much as the winners. One hundred grams gives us a fair comparison between foods, but it is not a serving suggestion. Brazil nuts are extremely high in selenium. NIH lists one ounce, about 6 to 8 nuts, at 544mcg of selenium, which is above the adult upper limit of 400mcg a day. Think a couple of Brazil nuts, not a handful.

Adults generally need 400 to 420mg of magnesium a day for men and 310 to 320mg for women, according to NIH. Supplements can make sense for some people, but food is worth checking before assuming a bottle is the only route.

BryksBuilt can estimate the nutrition in a meal you describe and help you find a restaurant order: https://bryksbuilt.com/get?c=fb_post

You do not need to give up takeout favourites to eat well. You just need to know what went into them.We rebuilt four pop...
10/16/2026

You do not need to give up takeout favourites to eat well. You just need to know what went into them.

We rebuilt four popular orders at home with five weighed ingredients each.

Smash burger: 35 grams of protein, 420 calories.
Chicken fried rice: 48 grams of protein, 570 calories.
Butter chicken: 46 grams of protein, 530 calories.
Turkey tacos: 40 grams of protein, 500 calories.

The fried rice and tacos are cooked in a nonstick pan with no added oil. Spices, garlic, salt and cooking spray are not counted. Every other ingredient is weighed on the slides.

You still get the burger. You just lose the delivery fee and the tablet asking whether 30 percent feels generous today.

Every figure was calculated ingredient by ingredient from USDA FoodData Central. Calories are rounded to the nearest 5 and protein to the nearest gram.

Download BryksBuilt and photograph your plate to get the calories and macros: https://bryksbuilt.com/get?c=fb_post

10/14/2026

Fat loss is energy balance. Here is the math without the sales pitch.

Eat a little less than you burn and that gap is a calorie deficit. No food, tea or workout hack gets around it. A sustainable deficit is about 300 to 500 calories a day, roughly half a pound to a pound a week. Keep your protein up and keep lifting so the weight you lose is fat, not muscle.

And the 3,500 calorie rule? A handy shortcut, not exact math.

This is Bryk Breakdown, our series of short explainers. BryksBuilt counts what is left for your day, free here: https://bryksbuilt.com/get?c=fb_post

Source: energy balance research.

10/11/2026

The fat loss tool nobody posts about: your steps.

NEAT is all the moving you do outside the gym, like walking, stairs and even fidgeting, and it can burn more calories than your workout. A good general target is about 7,000 to 10,000 steps a day, and the benefits start well before 10,000. The WHO and CDC recommend about 150 minutes of moderate activity a week for health.

Walking is easy on your body and easy to do every day. Taking the long way to the fridge counts.

This is Bryk Breakdown, our series of short explainers. BryksBuilt keeps your whole plan in one app, free here: https://bryksbuilt.com/get?c=fb_post

Source: CDC and WHO activity guidelines.

10/11/2026

My 3 day split if I played b**r league.

Day 1 Lower: lever squat, standing hip adduction, seated leg curl
Day 3 Upper: chest supported row, machine chest press, reverse pec deck
Day 5 Full body: machine hip thrust, single arm cable row, plank up downs

Rest days are 2, 4, 6 and 7, which is where the games go. 3 sets of 8 to 12, two reps left in the tank, nothing heavy for legs the day before a game. The groin work is there because a pulled groin in November is how a b**r league season ends early, usually on a play you had no business chasing.

Three training days a week is full marks in our 13 week Transformation Challenge (Oct 1 to Dec 31). Photos are private, three judges, no names. Entries close Oct 14: https://bryksbuilt.com/get?c=fb_post

**rleague

10/10/2026

Only four days a week to train? This is the split that fits.��Day 1 Push: 1 chest, 1 shoulders, 1 triceps�Day 2 Pull: 2 back, 1 biceps�Day 4 Legs: 2 quads, 1 hamstrings�Day 5 Full body: 1 chest, 1 back, 1 legs��Rest days are 3, 6 and 7. 3 sets on everything, heavier on the first lift of each day. The full body day hits every muscle a second time, so four days still trains everything twice a week. And yes, you are allowed to enjoy the weekend.��A week built around the days you actually have: https://bryksbuilt.com/get?c=fb_post

10/10/2026

Your muscles get fixed while you sleep. Here is why sleep is part of your training, not a break from it.

Sleep is when most of your recovery happens, and adults need 7 to 9 hours a night. Short sleep raises your hunger hormones, lowers how hard you can train the next day, and gets in the way of muscle repair. Training hard on short sleep is working against yourself.

And no, scrolling in bed does not count.

This is Bryk Breakdown, our series of short explainers. BryksBuilt keeps your whole plan in one app, free here: https://bryksbuilt.com/get?c=fb_post

Source: National Sleep Foundation.

10/10/2026

How a former WHL player trains upper body.

Weighted pull ups, 3 sets of 6
Plate loaded bench press, 3 sets of 8
Single arm landmine rows, 3 sets of 10 each arm
Machine russian twists, 3 sets of 12 each side
Face pulls, 3 sets of 15
Diamond push ups, 2 sets to failure

Pull first because most players' chests overpower their backs. Single arm rows for the trunk, twists for the shot, face pulls for shoulders that spend all winter hunched over a stick. Off season twice a week, in season once and lighter. Your shoulders will thank you in March. Your linemates will thank you never, but that is hockey.

Run it inside our 13 week Transformation Challenge (Oct 1 to Dec 31). Photos are private, three judges, no names, entries close Oct 14: https://bryksbuilt.com/get?c=fb_post

10/10/2026

Bad knees do not mean no leg day. They mean a different leg day.��Day 1 Lower: back extension, hip thrust, seated calf raise�Day 3 Upper: machine chest press, chest supported row, machine shoulder press�Day 5 Lower: hip abduction machine, seated leg curl, machine crunch��3 sets of 10 to 15, rest days on 2, 4, 6 and 7, and one rule above all: nothing that hurts, during or after. No squats or leg presses: hinges and hip work instead, and quads kept light and without pain with your physio's OK. This is what has worked for us, not medical advice, so please have a physio look at it first. The stairs will thank you either way.��A week built around your knees: https://bryksbuilt.com/get?c=fb_post

Address

1580 Charlton Road
Victoria, BC
V9E2C8

Telephone

+17808687159

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