In this video I break down the likely cause of you not losing weight even though you are eating “healthy”, tracking your intake and “in a deficit”.

Sorry for the brief hiatus, been a bit of a hectic last few days! Recorded this days ago and just got around to editing and posting.

Guys, this—this is what separates the dads who talk about getting fit vs. the ones who actually do it. Your nutrition routine doesn’t need to be perfect. It needs to be predictable. Like clockwork. Because predictability builds consistency, and consistency builds results. Here’s your system: 1. Set Anchors — The Fixed Meals Pick 2-3 meals per day that are non-negotiable. These are your anchors. Maybe breakfast, post-workout and dinner. Whatever works with your schedule. These meals should be: - Protein-focused (meat, eggs, Greek yogurt, etc.) - Balanced with veggies or fiber - Include a healthy fat Why? Because if you get those anchors right, everything else is managed around them—not the other way around. 2. Plan Flexible Slots — The Wildcards You’ve got other meals or snacks that can flex: lunch, snacks, post-workout, etc. These slots let you adapt to work, kids, travel. But here’s what you do: • Know your macros or at least get rough targets • Always have one go-to “fast prep” backup (protein shake, canned tuna + crackers, hard boiled eggs + fruit) • Make sure you hit protein goals first; carbs/fats fill the rest 3. Hydration & Timing — The Underrated Pieces - Water: Start your day with 16–20 oz. Get a bottle you like and carry it. - Spread protein every 3–4 hours so your muscles always have what they need to recover. - Try to finish your big meal 2–3 hours before bed so digestion doesn’t mess with sleep. 4. Simple Tracking, No Stress - Track something: could be macros, calories, or just protein + general volume - Do it for 3 days to get baseline data. - Don’t change everything at once—adjust based on what you see. 5. Habit Stack it for Longevity Tie your nutrition habits to daily things you already do: - While making your morning coffee, prep your protein for breakfast. - When putting kids to bed, prep tomorrow’s breakfast/snack. - After your workout/shift, shake or meal when you shower/change clothes. Bottom line: The men who win are the ones who build routines that bend but don’t break. Routines they can carry even when life goes berserk.

Here’s the truth every busy dad needs to hear: 👉 Calories are the foundation. 👉 Macros are the optimization. You can’t “out-macro” a calorie surplus. Eat too much, and you’ll gain weight—no matter how perfect your protein/carb/fat split looks. ✅ Step 1: Nail your calorie deficit (this is 80% of fat loss). ✅ Step 2: Dial in protein (0.8–1.2g per pound goal bodyweight). ✅ Step 3: Fine-tune carbs and fats for energy + performance. Stop stressing about the perfect macro ratio. Start focusing on the thing that actually moves the needle: consistency in a deficit. 💡 Want a simple roadmap to get lean without giving up your life? I built a free Busy Dad Starter Kit to walk you through the first steps. Drop “STARTER KIT” in the comments and I’ll DM it to you

Alright dads, let’s clear the fog. Every food you eat is made of macronutrients: protein, carbs, and fats. Each has a job, and cutting any one of them completely is like trying to build a house without nails, wood, or a roof. 1. Protein — The Bricks Protein is what repairs and builds muscle. You break yourself down every day — workouts, stress, even just chasing kids. Protein is the raw material that rebuilds you stronger. - Target: 0.8–1.2g per pound of goal bodyweight daily. - Best sources: lean meats, eggs, Greek yogurt, whey, cottage cheese, fish. 2. Carbs — The Gasoline Carbs are your body’s preferred fuel. Not the enemy. If protein builds the house, carbs are the electricity that keeps the lights on. - Carbs replenish glycogen, so your muscles don’t feel like wet noodles. - Choose more complex sources: potatoes, rice, oats, fruits, veggies. 3. Fats — The Oil Fats keep your hormones humming, joints healthy, and brain sharp. Think of them as the lubrication system. - Target: 20–30% of total calories. - Best sources: olive oil, nuts, avocado, fatty fish, whole eggs. The Balance: - You can’t build muscle on protein alone. - You can’t train hard without carbs. - You can’t feel good long-term without fats. That’s why cutting carbs or fats completely always backfires. The key isn’t elimination — it’s balance. If you had to pick ONE… which macro do you struggle to get enough of: protein, carbs, or fats? Drop it below.