Here's my daily checklist to lose fat, build muscle, increase my endurance, and not feel burnt out while doing it. 1. Hit a minimum of 8,000 steps per day - Some days I hit more some days I hit less 2. Hit my protein intake - Protein intake is 1g per pound of goal bodyweight 3. Hit my calorie intake - Calorie intake is dependent on goal. Weight loss - 300-500 calories less than maintenance. Weight gain - 300-500 calories more than maintenance 4. Drink 100-120oz of water - Consistent hydration helps with energy and mental clarity 5. Do 1 intentional thing for my wife and daughter - They are my WHY in this life. I focus on making them a priority EVERY DAY. This is not a comprehensive list of the things that can help you make progress, but this is a basic list that can be done consistently. KEEP IT SIMPLE AND EXECUTE RELENTLESSLY.

I only meal prep 1 day each week and it only takes me about 2-3 hours total. With the 2-3 hours of meal prep per week I get all my meals which have allowed me to lose 10 pounds in just 2 weeks while still enjoying a pizza night with my family one night a week. I am able to hit 200g of protein per day, stay within my calorie goals for fat loss, and not feel burnt out on what I eat in each meal. I enjoy the food eat, have a few fun meals with my family, and am still making crazy progress towards my goals! Want to get the system? Head over to the Classroom and get access to The Hybrid Dads Nutrition System course!

Have a question? Drop it below. Training, nutrition, time management, staying consistent as a dad—anything that’s holding you back. Before you ask, give a little context: - 🎯 Goal: - ⚠️ What you’re struggling with: - 📅 Current routine (if relevant): The more specific you are, the better the answer. I’ll answer everything—and other dads can jump in too.

If you’re new here, start by introducing yourself. Drop a comment with: - 👨‍👩‍👧‍👦 Dad life: (kids/ages if you want) - 💪 Current fitness level: (honest, no BS) - 🎯 Goal: (what you actually want to achieve) - ⚠️ Biggest challenge right now: This isn’t about being perfect—it’s about being real. You’re here to get better. Let’s get to work.

Drop your wins below—big or small. - 💪 Fitness win: - 🧠 Mental win: - 👨‍👩‍👧‍👦 Life/family win: