Most people don’t try to lose 15 pounds in 12 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 6, 2026, I’m beginning a 12-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 12 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 2: April 7th, 2026
Bodyweight: 166.8 lbs
Total Lost: N/A
Calories: N/A
Steps: 8,263
Workout: Yes, lower body
Today was pretty straightforward. I got my lower body workout in, and while I didn’t track calories, I kept things mostly on point. Steps were a little lower than I’d like, but it was a busy day with everything going on.
Honestly, it felt good to keep momentum after starting this cut. The key is just stacking these days and keeping things consistent as I go.
Day 1: April 6th, 2026
Bodyweight: 169.6 lbs
Waist: 34.5 inches
Calories: N/A
Steps: 12,390
Workout: Yes, upper body
Overall, I did pretty well throughout the day. Got an upper body workout in and kept things fairly simple with meals, had some chicken breasts for lunch and just a typical day overall.
The one area I slipped a bit was in the evening. My wife had made cookies for Easter and we still had some leftover, and I definitely had more than I should have. They were really good, but that’s something I’ll need to tighten up moving forward.
It still felt good to get started again. Excited to lock back in over the next 12 weeks and see where this takes me.