I ask new clients what they had for breakfast and the answer's almost always toast, coffee, maybe some fruit. Zero protein before 11am, most days. Then dinner rolls around and there's a full chicken breast or a big steak sitting on the plate. That's backwards. Your body can only use so much protein in one sitting, the rest just gets burned as fuel or stored. Loading it all at night while starving your first 8 hours of the day isn't a protein problem, it's a timing problem. Simple fix: get 20-30g into your first meal, every day, before anything else. Eggs, yoghurt, a shake, doesn't matter which. That one change does more than counting grams ever will. In the next post we'll break down exactly what that looks like meal by meal. Comment below: what's usually in your first meal of the day?