Most dudes with a dad bod could care less if they have six pack abs. They just want to lose 10-20 pounds and have a flatter stomach. Guys with dad bods have a stocky structure and are endomorphic. (Heavy bone structure, carry more weight naturally.)
Lucky for you, these guys can typically add muscle to their frame quicker than most. All you have to do is train correctly 4 days a week and cut out the trash food. You’ll see a big improvement in your dad bod quickly.
The Dad Bod Diet
Cut down on the sweets and beer and you’ll be back to your fighting weight in no time. I get it though, most dad bod bros like alcohol. Telling them to quit drink beer is a personal insult to them. Tough. Cut out the beer on weekdays and stick to boozing on the weekends. You will notice a significant improvement in you physique from doing this alone.
Obviously, cut out all processed foods. Eat all the steaks, chicken, pork chops, roast beef, hearty breads and natural cheese you want. Just stay away from the fake processed nonsense and junk food. And lay off the suds.
Common Misconceptions about the Dad Bod
There are ‘studies’ claiming women prefer the dad bod to a lean and muscular build. I assure you this is false. When women say the dad body is sexy they are likely referring to the Leonardo DiCaprio meme where he’s shirtless on a beach chasing Victoria Secret models with a super soaker. The dad bod is sexy when you win an academy award and/or own a yacht. Other than that, you are better off having a six-pack if your goal is to ‘be sexy’.
Now, guys with dad bods could look good if they lost the gut. Think Jason Momoa on a bulk. That’s an easily attainable physique goal any one with a dad bod can get. Just take a season off of fantasy football and focus that time and energy on your health.
The Dad Bod Workout Routine
The best exercise routine for dad bods is the powerbuilding approach. You will train for power, strength and hypertrophy (muscle building). You will burn fat and lose your gut and build a powerful physique in the process. Nice combo. Stick to compound barbell exercises to get the most bang for your buck. Train fours days a week for best results. 1 hour per workout. Don’t bitch, just get it done pops. Here’s what you do:
The workout consists of two upper body days and two lower body days. Train upper body Monday, lower body Tuesday, upper body again Thursday and Lower body Friday. Wednesday and the weekends are rest days.
Upper Body Workout – Pick 2 exercises for each Chest Back and Arms
Chest: Bench Press, Incline Press, Dumbbell Presses, Chest Flyes, Push Ups
Back: T-Bat Row, Bent Over Row, Deadlift, Pull Ups, Pull Downs, Low Cable Rows
Arms: Upright Row, Military Press, Bicep Curls, Skull Crusher, Lateral Raises
Perform 5 sets of 5-12 reps of each exercise to pick.
Lower Body Workout – Pick 4 exercises of Legs + 2 for Abs
Legs: Barbell Squats, Leg Press, Lunges, Leg Curls, Leg Extension, Romanian Deadlifts, Calf Raises
Abdominals: Leg Raises, Sit ups, Hanging legs raises, Wood Choppers, Cable Crunch
Perform 5-20 reps each set. Legs and abs respond best to high volume, so keep the reps high. Gradually increase weight to activate your strength with a few sets of 5 reps with heavy weight.
Progression
Try to get stronger within the rep range prescribed. Add reps to each set if you hit a stinking point.
Watch your golf game improve, your buddies give you shit because you look good, and your wifies eyes light up when she sees you get out of the shower. Thank me later.
As always, good luck and get ahold of me with questions.
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