Most people don’t try to lose 25 pounds with a newborn at home.
Sleep is unpredictable, schedules change daily, and work doesn’t slow down. And you’ve got three other kids who still need your time and attention.
That’s exactly why I’m doing this. To show that your health doesn’t need to take a backseat just because life is busy. As a dad, you’re always going to be busy.
Starting March 23rd, 2026, I’m beginning a 16-week weight loss phase and running it through Sunday, July 12th. The goal is to lose 25 pounds while still living a normal life as a dad of four, working a full-time job, and actively running and growing my business. No extreme dieting, no cutting out entire food groups, and definitely no pretending life gets put on pause just because you’re trying to lose weight.
Back in January, my goal was to lose 15 lbs over the course of 12 weeks. That stretch didn’t go as planned. I was sick, had a vasectomy, and then our son was born on March 12th. Weight loss wasn’t the priority during that time, and it shouldn’t have been. But now it’s time to reset, lock back in, and go again. This phase is going to look different with more adjustments.
Over the next 16 weeks, I’ll track my calories, steps, workouts, and morning bodyweight, along with a short note about how each day actually went. If you’re a busy dad trying to get back in shape while juggling work, family, and everything else, this will show you what it actually looks like in real time.
And if you’re looking for more individualized help and want a plan that actually works with your schedule, you can learn more here.
Day 6: March 28th, 2026
Bodyweight: N/A
Total Lost: N/A
Calories: N/A
Steps: 10,138
Workout: Yes, upper body
Today was a really good day. I had a client early in the morning at the gym, and then came home and got some lower body rehab work in for my hips.
After that, we went to an Easter egg hunt with the kids, then out to lunch at LongHorn Steakhouse. I had a ribeye with fries, enjoyed the bread, and we got cheesecake to share as a family. Just one of those meals you don’t overthink.
Later in the day, we went to Target as a family, and I ended up getting an upper body workout in along with a run. Finished the night by getting some work done after the kids went to bed.
I didn’t track anything today, and I know I probably went over, but that’s okay. Days like this are part of it. The focus is on the bigger picture and staying consistent with the right habits over time. Overall, I really enjoyed today. One of my favorite days as a family in a long time.
Day 5: March 27th, 2026
Bodyweight: N/A
Total Lost: N/A
Calories: N/A
Steps: 8,455
Workout: Yes, upper body
Today was an interesting day. I had less than 2,000 steps before 4 pm, so movement was really low early on. It was a busy day with work, and I just didn’t get up and move much.
I did get a run in later in the evening before dinner, which was good. My wife and I are planning to sign up for a 5K at the end of May, so I want to start building that back in.
Nutrition wasn’t great. I didn’t track, and I know I went over where I would have liked to be. Just one of those days where things got a little off.
Still got the run in, which was a win. Just need to tighten things up moving forward.
Day 4: March 26th, 2026
Bodyweight: N/A
Total Lost: N/A
Calories: N/A
Steps: 8,836
Workout: Yes, upper body
Thursday was a really good day overall. I had a client early in the morning, like I usually do, but we met a little earlier than normal, which gave me some extra time to get my upper body workout in. That worked out well because the rest of the day ended up being pretty busy.
Nutrition was solid for most of the day. In the evening, I struggled a bit. That’s been a pattern lately. Probably a mix of stress and having a lot going on with the new baby. I’ve been eating more at night and letting calories creep up a bit.
I also haven’t been weighing in as consistently during this phase, which I’m okay with. This is more of a long-term approach. I’m less concerned with the day-to-day number and more focused on whether I’m doing the right things consistently.
Overall, I’m happy with how things are going, but I do need to tighten up the evenings a bit.
Day 3: March 25th, 2026
Bodyweight: 166.4 lbs
Total Lost: 1.8 lbs
Calories: 2,455
Steps: 12,515
Workout: Yes, outdoor sprint workout
Today was a solid day. I technically took the day off from teaching, but still had a client in the morning, so it wasn’t a full day off. After that, I took my daughter to preschool, ran a few errands, and then made it out to the football field for a sprint workout, which is something I really enjoy and want to get back into consistently.
I had planned to get an upper body workout in as well, but decided to push that to tomorrow since I was able to get to the track. Later in the day, we went to a homeschool event at the trampoline park with the kids, got some more work done, and I ended up getting to bed pretty early.
Calories were a little higher today. Some friends dropped off a meal for us with the new baby, which was awesome, so that played into it a bit. Overall though, still a really good day.
Day 2: March 24th, 2026
Bodyweight: N/A
Total Lost: N/A
Calories: N/s
Steps: 20,145
Workout: Yes, lower body
Today was a really solid day overall. I tracked most of the day and was just under 1600 calories before dinner. We went to Bible study with a few other families, which we do on Tuesdays, and I ended up having some chicken, chips, and a cookie. Overall, I still did pretty well with nutrition.
Steps were a big win today. I got over 20,000, which is great, especially this early in the week. I also got a lower body workout in.
Overall, I felt pretty good about how the day went. Nothing perfect, but a strong day of getting back into a solid routine.
Day 1: March 23rd, 2026
Bodyweight: 168.2 lbs
Waist: 34.5 inches
Calories: N/A
Steps: 9,900
Workout: Yes, upper body and run
Overall, I felt like I did pretty well today. Calories were a little higher than I would have liked, especially in the evening, but I was still able to get an upper body workout in and go for a run, which was a win.
Looking back at the first 12 weeks, nothing really went wrong, there was just a lot going on. I was sick, had a vasectomy, and we had a new baby, so sleep was limited and I wasn’t feeling great most days. On top of that, we were eating out quite a bit, which made it harder to stay consistent.
The focus now is to tighten things up over the next 16 weeks. Be more consistent with nutrition, keep steps high, and continue getting workouts in. I’m excited to get back into a rhythm and see where this takes me.