Busy Dad Blueprint: Build Muscle & Burn Fat Without Living in the Gym

You’re juggling work, family, and everything in between but that doesn’t mean you can’t build a strong, lean body. With the right plan, you can build muscle and drop fat in just a few focused sessions per week.

Train Less, Train Smarter

You don’t need to work out every day. Just 3–4 structured strength sessions each week with full-body compound movements (squats, rows, presses) and short finishers (bike sprints, sled pushes) can ignite muscle growth and fat loss.

Fuel Like a Grown Man

Skip the fad diets. Eat high-protein meals, include veggies or fiber at every meal, and drink more water than soda or beer. Aim for 0.8–1g of protein per pound of body weight.

Consistency Over Perfection

You're not trying to be a bodybuilder—you’re trying to show up, stay strong, and keep up with your life. The key isn’t perfection—it’s accountability, structure, and sticking with the plan even when life gets crazy.

📲 Ready to train 2–4x a week with a program that fits your life?Text 858-901-6209 or schedule your consultation today.