The Dadbod Rebuild Week 3 August 2nd, 2018

The Flabby Daddy DADBOD rebuild ended its 3rd week Sunday morning. After some stupid decisions in week 2 with my diet things were back on point in week 3 went from 217.8 on Monday (221 the previous day from bad weekend decisions 😐) to 213.6 Sunday morning. Sunday was my high carb day which I got to enjoy at my grandmas house that I get to eat at maybe 3 times a year so I enjoyed it immensely! On my high carb days I shoot for a gram per lb of bodyweight in protein and 440 carbs keeping my fats as low as possible! So to navigate that at grandmas I made sure I trained extremely hard, prepped all my other meals, and made smart decisions at dinner. For dinner I stuck to the leanest protein source there (turkey breast, had a mountain of mashed potatoes, and 4 buns with no butter. As you can see I stayed away from excess fats the best I could and enjoyed the meal with no regret!

It’s important to note that it’s best to keep your diet with either a higher fat lower carb approach, or a higher carb lower fat approach. For weight loss it’s shown that when protein remains the same (around a gram per pound) and calories are balanced then whether the calories come from fat or carbs has no significant effect on weight loss! That being said it’s best to stay away from those tasty foods that are high in BOTH fat and carbs. Those are where you get into trouble! So keep the crackers, chips, and regular ice cream out of the equation. Once again this week I trained 6 days for about 40 minutes a session. My training up to this point has solely been weight training with timed test periods of 60-90 seconds.

Since this is a DADBOD rebuild it’s important to note my day to day life this week was crazy busy. I worked around 70 hours this week as well as trimmed overgrown shrubs around my house, fertilized the yard, and mowed my ½ acre lot. I also have been studying for my Personal Trainer certification at night and reading or writing for an hour a day. Additionally, I get 8 hours of sleep a night! That is a very important aspect of any physical transformation! Get your7-9 hours in to optimize your hormones! My advice to get everything done is the set a goal list the night before each day. I have found it keeps me accountable and nothing gets swept under the rug that way.

Quote of the week:

Do more, be more. Do more, become more

Mark Bell