Most people don’t try to lose 15 pounds in 10 weeks 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 April 20th, 2026, I’m beginning a 10-week weight loss phase and running it through Sunday, June 28th. The goal is to lose 15 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 three weeks early 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 10 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 9: April 28th, 2026
Bodyweight: N/A
Total Lost: N/A
Calories: N/A
Steps: 3,566
Workout: No
Tuesday was a tough day. I wasn’t feeling very good overall. My watch said I got about seven and a half hours of sleep, but it definitely didn’t feel like it. Energy was really low. Not just tired, but more of a full-body fatigue.
I tried to take a nap during the day and ended up sleeping for maybe 15 to 20 minutes, but it didn’t really help.
I didn’t get a workout in and movement was very low. I just didn’t have it in me. We did go to a friend’s house for dinner for our life group, but outside of that, I took it pretty easy.
I also had trouble falling asleep that night, which didn’t help, especially knowing I had to get up early the next morning.
Just one of those days where things were off. We’ll see how things bounce back over the next couple of days.
Day 8: April 27th, 2026
Bodyweight: 169.4 lbs
Total Lost: 1.2 lbs
Calories: N/A
Steps: 11,515
Workout: Yes, upper body
Monday was a pretty solid day overall. Nutrition was good for most of the day, but I did have quite a few snacks in the evening, which pushed things up a bit.
I had to get the tires and brakes replaced on the car, so I dropped it off and walked home, then walked back later to pick it up. That helped get steps up, which was a nice bonus.
I was also able to get an upper body workout in and picked up groceries as well.
Overall, not too bad of a day.
Day 7: April 26th, 2026
Bodyweight: 168 lbs
Total Lost: 2.6 lbs
Calories: N/A
Steps: 8,871
Workout: No
Sunday was a pretty good day overall. We went to church in the morning and spent some time at home. My sister, brother-in-law, and nephews were in town, so we went to a car museum together and then out for lunch. After that, we came back to the house and spent more time together before I wrapped up the day spending some time with my wife in the evening.
Nutrition was definitely higher. I didn’t track at all. We had pizza for lunch and then went out to eat again for an early dinner, so I know calories were up.
Even with that, things are still moving in the right direction. Movement has been solid, workouts have been consistent, and those habits are in place. Nutrition is just the biggest thing right now. I haven’t been as consistent with tracking, especially later in the day, and that’s where I’m having some off days.
Once I tighten that up, I know things will continue to move. Overall, not a bad day.
Day 6: April 25th, 2026
Bodyweight: N/A
Total Lost: N/A
Calories: N/A
Steps: 12,900
Workout: No
Saturday was a pretty good day overall, especially with movement. I had some clients in the morning, and then my wife had a book club, so I was home with the kids. Later on, my daughter had soccer, and I spent some time working at the library before finishing the evening with my wife.
I also got some yard work done, trimmed some bushes, mowed the grass, and edged afterward, which helped keep me moving throughout the day.
Steps were strong, just under 13,000, so that was a big win.
Nutrition was a little higher in the evening. That’s been a pattern lately. I’ll usually track earlier in the day, but once dinner hits, I haven’t been logging as consistently. Evenings, especially when we’re spending time together, tend to include snacks.
I am still seeing some progress on the scale and have been very consistent with workouts, but I know tightening up tracking in the evenings would make a difference.
Overall, a solid day. Just need to bring a little more consistency to nutrition.
Day 5: April 24th, 2026
Bodyweight: N/A
Total Lost: N/A
Calories: N/A
Steps: 7,394
Workout: Yes, full body
Friday was a pretty good day overall. I got a full body workout in early in the morning, which set the tone for the day.
My son had his last day of co-op, so I went to that and walked home afterward, which helped get some movement in. Later in the evening, he had a soccer game, so we were out for that as well.
Nutrition was a bit higher than I would have liked. I haven’t been tracking, and I know I could have done better there.
Overall though, still a decent day. Workouts are consistent, just need to tighten things up on the nutrition side.
Day 4: April 23rd, 2026
Bodyweight: N/A
Total Lost: N/A
Calories: N/A
Steps: 6,709
Workout: Yes, lower body
Thursday was a pretty good day. I started the day with a client and then had a full schedule of meetings again. After work, I got a plyometric lower body workout in.
I was supposed to have two softball games, but we had storms and tornadoes in the area, so the games were canceled. It ended up working out. I stayed home, watched the first round of the NFL draft, and had a bit of a date night with my wife. We watched a movie and had some cookies, so calories were probably a little higher again.
Steps were decent, but still a bit lower than I’d like.
One thing I’ve been thinking about is a concept called the “Upper Limit Problem” from a book called The Big Leap. I’ve noticed a pattern where I’ll see a drop on the scale early, then have a few higher-calorie days right after. I’m not saying I’m self-sabotaging, but it’s something I want to be aware of. Just understanding my tendencies a bit better.
Overall, workouts have been very consistent, which is great. The main thing to clean up right now is the evenings. For whatever reason, that’s where nutrition has been slipping a bit, so that’s going to be a focus moving forward.
Day 3: April 22nd, 2026
Bodyweight: 167.2
Total Lost: 3.4 lbs
Calories: N/A
Steps: 6,743
Workout: Yes, upper body
Wednesday was a pretty good day. I had an early client in the morning like usual, and then made sure to get my workout in early before a full day of meetings. That ended up being the right call because the rest of the day was packed.
After having a lot of activity on Monday and Tuesday, I could definitely feel it catching up to me. By the evening, I was really hungry. After taking my son to soccer practice, I felt like my energy dropped quite a bit, and I ended up eating a lot right before bed.
Not ideal, but a good reminder. I probably could have done a better job spacing my meals and getting enough in earlier in the day so I wasn’t playing catch up late at night.
Overall, still a solid day, just something to clean up moving forward.
Day 2: April 21st, 2026
Bodyweight: 167.6 lbs
Total Lost: 3.0 lbs
Calories: N/A
Steps: 16,367
Workout: Yes, lower body
Tuesday was a good day overall. My nervous system felt pretty ramped up, likely from all the activity on Monday. I also did Nordic curls, which I’ve been working on progressing, and my hamstrings were definitely fried from that.
I could feel some nerve tension in my hamstrings, elbows, and into my traps and neck. This isn’t anything new for me. I’ve dealt with back and disc issues in the past, so I took things a little lighter during the day and focused on some mobility.
Later on, I got some lower body rehab work in, and then met up with some guys and went out to the Konza Prairie for a hike. That helped get steps up quite a bit.
Calories were solid overall. Good movement, good awareness of how I was feeling, and adjusted when needed.
Day 1: April 20th, 2026
Bodyweight: 170.6
Waist: 35 inches
Calories: 1,840
Steps: 14,390
Workout: Yes, full body
Monday was a really good day. I got up early, got some things done, went on a run, and then got a full-body strength workout in later. I also added a short cardio session in the evening, so three separate sessions overall.
Steps were high and I stayed active throughout the day. Calories were right where I wanted them, which was a big win, especially coming off the weekend. I weighed in at the highest I’ve been in a while, but I also know I ate quite a bit over the weekend, so that’s not surprising.
I feel locked in again. Energy is good, effort is high, and I’m in a really good spot mentally to make progress. The goal over the next 10 weeks is simple. Go from 170 to 155 and stay consistent the entire way.