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.

Skipping breakfast because the clock won is understandable. Calling whey and water breakfast forever is a cry for help.T...
10/25/2026

Skipping breakfast because the clock won is understandable. Calling whey and water breakfast forever is a cry for help.

These four smoothies use five weighed ingredients each and provide 32 to 46g of protein. Peanut Butter Banana is the biggest at 550 calories. Mocha is the lightest at 310 calories. Berry Yogurt brings the most protein at 46g. Green Mango lands in the middle with 36g.

Every total was calculated ingredient by ingredient using USDA FoodData Central. Protein powder varies by brand and flavour, so use your package label when logging your own version.

Save the slides for your next rushed morning, then track the whole breakfast in BryksBuilt:
https://bryksbuilt.com/get?c=fb_post

10/25/2026

Five gym mistakes killing your gains (Coach Bear made all of them).

1. Ego lifting: too heavy, half reps, no control.
2. No progression: the same workout every week.
3. Program hopping: switching every two weeks, so nothing gets time to work.
4. Skimping on sleep and protein: recovery is where you grow.
5. Skipping the basics: squat, hinge, press and pull first.

The five fixes: control, progress, patience, recovery and the basics.

This is Bryk Breakdown, our series of short explainers. BryksBuilt logs every set, free here: https://bryksbuilt.com/get?c=fb_post

Source: evidence based coaching consensus.

If you can train three days a week, this is a split that makes every one of them count.Day 1, upper body: barbell bench ...
10/24/2026

If you can train three days a week, this is a split that makes every one of them count.

Day 1, upper body: barbell bench press, barbell bent over row, dumbbell shoulder press, lat pulldown, dumbbell curl.
Day 2, lower body: barbell back squat, Romanian deadlift, dumbbell walking lunge, lying leg curl, machine calf raise.
Day 3, full body: leg press, chest press machine, seated cable row, barbell hip thrust, hanging knee raise.

Upper body shows up on days 1 and 3, lower body on days 2 and 3, so most major muscle groups get two sessions a week. That lines up with American College of Sports Medicine guidance to train the major muscle groups at least twice a week.

Every gym exercise has a home version on the same row using a resistance band, or just bodyweight for push ups, lunges, calf raises and leg raises. Home reps run higher because a band is a lighter load.

Rest a day between sessions, and add a rep or a little weight whenever the last set stops feeling hard.

The Train tab in BryksBuilt turns this into the next twelve weeks and logs every set as you go: https://bryksbuilt.com/get?c=fb_post

10/24/2026

Cardio or weights for fat loss? The honest answer.

Food drives fat loss: you need a deficit, eating a little less than you burn. Cardio and weights both help create it. Lifting while you are in a deficit protects your muscle, so the weight you lose is fat. Cardio burns extra energy and helps your heart, a different job, not a better or worse one.

The combo that works: a deficit, enough protein, lifting and daily steps.

This is Bryk Breakdown, our series of short explainers. BryksBuilt logs your lifts and your cardio, free here: https://bryksbuilt.com/get?c=fb_post

Source: body composition research on resistance training during calorie restriction.

10/24/2026

Km 35 of the marathon, my stomach gave up and every porta potty was full. So I kept running and finished in 3:50:02. Thank you to the six strangers who got there first.

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

Four desserts with real protein in them, and every ingredient weighed so nothing is hiding.Strawberry cheesecake ice cre...
10/23/2026

Four desserts with real protein in them, and every ingredient weighed so nothing is hiding.

Strawberry cheesecake ice cream: 27g protein, 350 calories. Cottage cheese, frozen strawberries, Greek yogurt, honey and graham crackers.
Chocolate protein mug cake: 37g protein, 310 calories. Whey, one egg, milk, oat flour and cocoa.
Tiramisu protein cup: 39g protein, 275 calories. Greek yogurt, whey, espresso, two ladyfingers and cocoa.
Peanut butter banana soft serve: 27g protein, 375 calories. Frozen banana, whey, milk, peanut butter and dark chocolate.

Every total was worked out ingredient by ingredient from USDA FoodData Central. The whey uses USDA's generic unflavoured record, so a flavoured powder from a specific brand may come out a little different. Check your label.

The point is not to turn dessert into a chore. It is that the same craving can land very differently depending on what you build it from.

Photograph your own dessert in BryksBuilt and get the calories, protein, carbs and fat: https://bryksbuilt.com/get?c=fb_post

10/23/2026

7 band moves that check off every upper body muscle 💪 Chest press, bent over row, lateral raise, pull apart, upright row, curl and tricep extension: 12 to 15 reps each, 3 rounds. Save it for the day every rack in the gym is taken.

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

10/22/2026

Marathon done in 3:50. Next up: a solo Hyrox in under 60 minutes, and I am training for it with nothing but our app. Follow along and see if I pull it off.

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

The orange has the reputation. It does not have the numbers.We checked four everyday categories against USDA FoodData Ce...
10/22/2026

The orange has the reputation. It does not have the numbers.

We checked four everyday categories against USDA FoodData Central, per 100g raw:

Citrus: pomelo, 61mg of vitamin C. The orange comes in at 53mg.
Fruit: acerola, 1,678mg. A small tropical cherry, and the biggest number on the board by a mile.
Vegetable: yellow bell pepper, 184mg. Technically a fruit, but nobody puts it in a fruit salad.
Berry: blackcurrant, 181mg. Strawberries, by comparison, sit at about 59mg.

The useful one is the yellow pepper, because you can buy it anywhere. About 50g, a few strips, covers a full day for an adult man. NIH lists daily needs at 90mg for men and 75mg for women, and smokers need 35mg more.

None of this makes the orange a bad choice. It is a good source. It just has better marketing than any of the winners.

Describe a meal in BryksBuilt and get a nutrition estimate: https://bryksbuilt.com/get?c=fb_post

Address

1580 Charlton Road
Victoria, BC
V9E2C8

Telephone

+17808687159

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