For dads over 40 with a desk job, a busy week and a belly that won't shift. Fill in each step, then save your plan to your phone at the end.
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The tape beats the scale. The scale swings with water and salt. Your waist tells you if the belly is actually going.
Measure first thing in the morning, before breakfast, tape level at the belly button. Same day every week.
Build every plate the same: 2 palms of protein, half the plate veg, a fist of carbs, a thumb of fat. Pop in your goal weight, then pick a normal day and see if it hits your protein.
The number in brackets is grams of protein.
The one most dads skip: 10 minutes on your feet after dinner, and a time the kitchen closes.
The weekend is where most plans fall apart. So plan it, instead of hoping.
Pick the three that sound most like you. Small swaps, every day, beat big promises on Monday.
Pick up to 3.
A desk job quietly takes thousands of steps out of your day, and the belly is where it shows. Pick a daily target and where the extra steps will come from.
Already doing my 60-day plan workouts? Keep them. Steps go on top.