Balancing fatherhood, a thriving business, and staying in peak physical shape might seem impossible, but one dad proves it’s not. With a disciplined routine, strategic nutrition, and smart supplementation, he manages to stay fit while working seven days a week. Here’s an unfiltered, hour-by-hour look at his day, including his gym sessions, meals, and the supplements that keep him energized and strong.
7:00 AM: Rise and Shine
Every day starts at 7:00 AM sharp—no exceptions, even on weekends. He kicks off his morning with electrolytes (LMNT) and a stack of supplements to fuel his day:
- Thiamine
- Glutamine
- Vitamin D + K2
- Vitamin B complex
- “Alpha” by Notable
- 300mg Magnesium Glycinate
This combination supports energy, recovery, and overall health, setting the tone for a productive day.
9:00/10:00 AM: Pre-Workout Fuel
Before hitting the gym, he opts for a light meal to power his workout. His go-to options include:
- Fruit and yogurt
- A bagel
- A small serving of protein pancakes
Switching from fasted to fed workouts has been a game-changer, helping him make consistent progress in his lifts.
10:30 AM: Pre-Workout Boost
To maximize performance, he takes:
- 10g creatine monohydrate
- 1 tbsp L-Carnitine (optional)
- A scoop of pre-workout (optional)
These supplements enhance strength, endurance, and focus during his training sessions.
11:00 AM: Gym Time
He schedules his workouts for late morning, when his body is naturally strongest. His training plan alternates between three key workout days, focusing on progressive overload and training close to failure:
Day 1: Push
- Cable Flys
- Incline Bench
- Tricep Pushdowns
- Cable Lateral Raises
- Seated Shoulder Press
- Overhead Tricep Extensions
Day 2: Legs
- RDLs
- Leg Press
- Hack Squat
- Leg Curl Machine
- Leg Extension Machine
- Calf Raises on Leg Press Machine
Day 3: Pull
- Preacher Curls
- Close-Grip Rows
- Seated Face Pulls
- Smith Machine Shrugs
- Close-Grip Pulldowns
- Preacher Hammer Curls
- Wide Grip Lat Pulldowns
- Weighted Hyperextensions
He lifts four times a week, occasionally adding an extra leg day for variety.
12:30 PM: Post-Workout Protein
After his workout, he prioritizes protein intake to support muscle recovery. He drinks 1.5-2 scoops of Transparent Labs protein powder mixed with 12oz of water, delivering 42-56g of protein.
1:30 PM: First Solid Meal
Lunch is all about high-protein, nutrient-dense meals. His favorites include:
- Buffalo Chicken Bowl: Chicken breast, white rice, hot sauce, and Greek yogurt (551 calories, 71g protein).
- High-Protein Salad: Chicken, salmon, or steak with eggs, black beans, and veggies (551 calories, 65g protein).
- Sirloin Rice Bowl: Sirloin, white rice, and steamed veggies (597 calories, 58g protein).
He also keeps convenient options like Chipotle, Chick-fil-A, and Jersey Mike’s in rotation for busy days.
2:00-6:00 PM: Work and Snacks
The afternoon is dedicated to work, with occasional snacks to keep energy levels steady. His go-to snacks include:
- Protein chips
- Fresh fruit (apples, blueberries, kiwi)
- Protein bars
7:00 PM: Final Meal
Dinner follows the same high-protein principles as lunch. He ensures his last meal is satisfying and nutrient-packed, giving his body ample time to digest before bed.
8:00 PM: Wind Down
After putting his kid to bed, he takes time to relax and prepare for sleep. He uses tinted blue-light blockers to reduce eye strain and takes:
- 4g glycine
- 600mg L-Theanine
These supplements promote relaxation and improve sleep quality.
9:00-10:00 PM: Bedtime
By 10:00 PM, he’s in bed, ready to recharge for another busy day.
Key Takeaways
- Consistency is key: Sticking to a routine, even on weekends, helps maintain progress.
- Fuel your workouts: Eating before training and prioritizing protein intake supports performance and recovery.
- Keep it simple: Sustainable fitness doesn’t require extreme measures—small, consistent wins add up over time.
Whether you’re a busy parent, entrepreneur, or both, this routine proves that staying fit is achievable with the right habits and mindset. What’s one change you can make today to prioritize your health?
Source: Twitter
