Thatdadbodguy

Helping Dads ditch their Dadbod and live a stronger and better life for themselves and their families

[Thatdadbodguy @thatdadbodguy]

Does that creatine gummy actually work or even have creatine?

Most don’t

(Trainbloom on instagram)

[Thatdadbodguy @thatdadbodguy]

Just to let my inner nerd show

[Thatdadbodguy @thatdadbodguy]

Everyone who goes to the gym wants to look like someone or achieve a goal.

When I was younger, it was Brad Pitt in Fight Club.

But with “physique inflation,” that look is now considered average.

Now, people look to guys like Chris Bumstead, who is insane. However, they forget this was his job.

They also forget that genetics plays a huge role in bodybuilding. I’m not saying you can’t build an amazing physique, but your genetics matter.

Take Arnold, for example. His biceps had incredible peaks due to short bicep tendons. I, like many others, have long bicep tendons, so no matter what I do, my biceps won’t look like his. That doesn’t mean I can’t build great biceps, but I can’t change that structure.

The point is: build the best body for you and stop comparing yourself to social media.

Focus on what you can do to build your best physique and support long-term health.

You can’t change how your muscles are built, but you can maximize what you have.

Train hard, eat right, enjoy the process, and take photos.

Because months and years later, you’ll see just how far you’ve come.

[Thatdadbodguy @thatdadbodguy]

Hey Dads

Your Metabolism hasn't slowed down after 30

You just stopped moving

When you were younger, you probably didn't realize it, but you moved all the time

You probably play pick-up games with your friends, constantly moving, and you were always on the go.

But now you just sit a lot

You sit at work
You sit in traffic
You sit at your kids' games or dance recitals
Then you go home and sit on the couch

Sorry, your Metabolism didn't slow down; you did, you stopped moving

So if you want to fix your "DadBod," you are going to have to start moving more.

[Thatdadbodguy @thatdadbodguy]

@mariotomich Facts, Carbs are always going to be the fastest to ATP, no matter what these Keto/Carnivore people say

[Thatdadbodguy @thatdadbodguy]

@CoachFHM People forget Larry Wheels was a powerlifter; most of your elite powerlifters between 83kg-98kg are jacked, most just don't get lean (Below 15% BF) because it affects their power output. Hell, look at John Haak with a 1022kg/2254lbs total at 90kg and tell me he isn't jacked lol

[Thatdadbodguy @thatdadbodguy]

What most people think they need to lose weight and get into shape

The perfect workout program
The perfect diet plan
The perfect supplement regimen
Being 100% on every day

What you really need is consistency, patience, and perseverance.

We are busy Dads and husbands, life happens, and missing a day here or there isn’t going to cause you to fail, but giving up on yourself will.

You will never have the perfect plan because that’s not how real life works

[Thatdadbodguy @thatdadbodguy]

What is Resistant starch?

Well, though resistant starch isn't technically fiber, it works more like fiber since it resists digestion

Instead of being broken down into glucose right away like regular starch, it passes into the large intestine, where it behaves more like fiber.

Most starches (white bread and potatoes) are broken down fairly quickly and digested, raising blood sugar levels, whereas resistant starches are not digested in the small intestine and get fermented by your gut bacteria in your colon, and produce short-chain fatty acids like butyrate.

This is important for your health because it supports gut health by feeding beneficial bacteria. It also helps control your blood sugar levels and helps with insulin sensitivity.

You can easily consume resistant starches by consuming rice and potatoes that have been cooked and reheated the next day.

Basically, when you cook potatoes or rice, they expand and absorb water as they are heated, and then, when they cool, their starch structures realign and recrystallize into tighter structures, making them harder to digest (fiber-like).

Just remember to reheat them slowly to preserve those resistant starches.

[Thatdadbodguy @thatdadbodguy]

What is Fermentable/prebiotic fiber?

This type of fiber does not digest in the small intestine but ferments in your gut, aiding overall gut health. Think of it as fuel for beneficial gut microbes.

The benefits of fermentable/prebiotic fiber are:

- Supports colon health
- Improves gut microbiome diversity
- May improve blood sugar control (Slows glucose absorption indirectly)
- Can improve satiety (feeling full between meals)
- Helps enhance calcium and magnesium absorption

This type of fiber can be found in these foods

-Vegetables:
Garlic, Leeks, Onions, Asparagus, Jerusalem Artichokes
-Fruit:
Bananas (slightly green), Apples, Citrus, and Berries
- Beans (lentils)
- Grains (Wheat and Oats)

Now, with this type of fiber, slowly increase your intake over time, you may experience gas, bloating, and cramps because your gut bacteria will rapidly ferment it.

[Thatdadbodguy @thatdadbodguy]

What is Insoluble fiber?

Insoluble fiber is like the broom of our digestive system; it helps move material through our intestines. Unlike soluble fiber, it does not dissolve in water and is not significantly fermentable; its job is to help solidify our stool.

What it does is
- Adds bulk to stool
- Prevents constipation
- Supports colon health
- Improves bowel transit time

Benefits can include
- Feeling full longer (aids in weight loss)
- Digestive health

This is found in a wide variety of foods
- Whole grains:
Wheat bran, Whole wheat bread, Brown rice, and Barley

- Vegetables:
Cauliflower, Green beans, Celery, Zucchini, and Leafy greens

-Fruits (especially skins/seeds):
Apple skin, Pear skin, Berries, and Grapes

-Nuts, seeds, legumes:
Almonds, Sunflower seeds, Lentils, and Beans (contain both soluble + insoluble)

Though insoluble fiber is important, remember to drink enough water while consuming it to help it move through your body and to prevent bloating.

[Thatdadbodguy @thatdadbodguy]

What is soluble fiber?

Soluble fiber is a fiber that dissolves in water and forms a gel-like structure. Soluble fiber is slow to digest and interacts heavily with blood sugar, cholesterol, gut bacteria, and appetite regulation.

Soluble fiber can help with
- Lowering LDL Cholesterol levels
- Blunts blood sugar spikes (appetite control)
- Increases Fullness/Satiety
-Some Soluble fibers are fermentable (prebiotic)

This type of fiber can be found in
- Psyllium husk (most fiber supplements)
- Grains (Oats and Barley)
- Fruit (apples, berries, and citrus)
- Seeds (flaxseed and chia seeds)
- Beans
- Vegetables (Asparagus, garlic, onions, chicory root)
- Sweet potatoes

When trying to get the best mix of fibers in your daily recommended amounts, you should aim for at least 5-10g of soluble fiber.

[Thatdadbodguy @thatdadbodguy]

Everyone is talking about fiber these days, but why is it important, and what foods do you need to eat to get your fiber?

Well, fiber comes in many different forms
- Soluble Fiber
- Insoluble Fiber
- Fermentable/prebiotic fiber
- Resistant starch
- Viscous fiber

And the current recommended intake of fiber is
- 31-38g for Men
- 25g for Women

Now I will break down each of these over the next few posts, but fiber is found in grains, vegetables, fruit, beans, and seeds. So you want to get your fiber from all these foods because each provides different benefits

They help with digestive health, metabolic health, and long-term health (cardiovascular health, inflammation, and lower colon cancer risk)

So when they say to eat your fiber, it's not just to help you feel full and aid weight loss. They are also promoting overall health in the long term.

[Thatdadbodguy @thatdadbodguy]

I'm just going to leave these two studies here

Whey protein is excellent for muscle building. Yes, steak is more nutritionally dense, but both will do when we talk about muscle protein synthesis.

By the way, when you cook any protein, you denature it. That's how it works.

https://t.co/EU67ctrKP1

https://t.co/Sm8ef3AjD3

[Simmo @yoursimmo11]

You've been sold whey protein isolate as "the gold standard for muscle building."

The whey isolate in your scoop was extracted from cheese-making byproduct using ion-exchange resins or microfiltration through industrial-grade ceramic membranes.

The "isolate" process strips out fat and lactose using acid washing and pH manipulation. The result is dried into a powder using heated air at 180°C, which denatures the protein structure the marketing claims is "intact."

What's left in your tub is a denatured protein fragment that your body processes more like a refined sugar than a real protein.

A 6-ounce portion of grass-fed beef gives you 42 grams of protein with the vitamins, minerals, and saturated fats your hormones actually need. No ion-exchange resin. No 180°C processing. No protein denaturation.

The bodybuilders selling you whey isolate eat the steak. They sell you the residue.

[Thatdadbodguy @thatdadbodguy]

Whenever I bring up the idea of Meal Prep for weight loss, I inevitably get some pushback

But here's the thing

The truth is, most individuals don't have the time or energy to constantly think about meals that meet their nutritional or caloric needs every day.

Having preplanned meals ready to go makes weight loss much easier, or repeating the same 5 meals will always make it easier.

And let's be honest, you have probably eaten the same thing for breakfast for the past 2-3 weeks without even thinking about it.

I get that you want a variety of things to eat and enjoy, and you can, but when you are first starting out and trying to understand your macros and calories, meal prepping and planning make it much easier to stay on track.

Once you have a handle on your nutrition, you can change things up and add more variety to your plan.

But plan. Don't wait until you're starving at 9 pm to try to think of something to eat that fits your needs, because you will inevitably fail.

[Thatdadbodguy @thatdadbodguy]

@ZackStrength

[Thatdadbodguy @thatdadbodguy]

@TheDrMAWZ True, but unless someone is shredded to the gills and has tons of muscle mass, a high BMI is probably accurate in saying you are overweight or obese

[Thatdadbodguy @thatdadbodguy]

When someone tells you to eat in a calorie deficit, do you actually know what they mean?

You hear to eat less, but how do you actually figure out what that should be?

Well, you first should figure out how many calories your body burns in a day, which is known as your TDEE or Total Daily Energy Expenditure

To do this, you can Google TDEE calculator or just use the one linked in my bio. You will put in your height, weight, age, and activity level (which is lower than you think).

Now you have your TDEE, which is the calories your body needs to maintain its current weight.

Now take that number and subtract 20%-30%, depending on what seems manageable.

This number is now your Target for each day to be in a Calorie Deficit.

Remember, a pound of weight loss is about 3500 calories. So if you're in a 500-calorie deficit every day for a week, that is about a pound.

Hope this helps

[Thatdadbodguy @thatdadbodguy]

Love this idea, should give an interesting relative average. With the influencer space using these metrics to justify a sub 10% body fat (which most aren't), I will definitely be interested to see where it lands you.

What people tend to get wrong is that they believe having visible abs and lean makes someone sub 10%, but the reality is that having visible abs can happen as early as 17% in men and as low as 13%, depending on where that individual carries their fat.

[Thatdadbodguy @thatdadbodguy]

@RussellShaw_MLS The funny thing is even DEXA can be off by 3-5% or more depending on many different factors. I’ve seen so many of these “influencers” claiming to be 10% or lower (via DEXA) and one look at their legs and lower back tells me they are more like 13-15% and some even more

[Thatdadbodguy @thatdadbodguy]

This is the reason I love helping Dads

We work all the time, we provide for our families, and we try to be there for our kids

However, we tend to ignore ourselves

We get older, we stop moving, we sit at a desk for hours on end, and we slowly gain weight

We look in the mirror and see a person we don't recognize

But we think it's fine because you are a dad and you're doing the best you can. Are you?

Remember, we want to be there for our families, your wife, your kids, and not taking care of your health will have the opposite effect.

Who is going to be there for your family when you have a heart attack at 45 or when your health declines due to inactivity?

I want every Dad to be a grandfather, a great-grandfather, and not the one who can't play with their grandkids, who is sick, and bedridden.

Taking care of your health now will not only help you be active and more present with your family, but also allow you to be more active and present with them in the future.

You are also setting an example for your kids of how important your health and physical activity are. Children with parents who are physically active are 42% less likely to be obese.

So take charge of your health because your family needs you, too.

[Jaina @Jainadave_]

If you are 40 and above, work out for your kids.

They need a healthy you and not a weak you.