Preworkout meal, Xtend amino acid/gatorade shake with oatmeal & blueberries

Started off the day yesterday with Craig Ballantyne’s TT For Meatheads Workout D

The workout started with some shoulder presses and then finished off with a crazy arm superset that gave me such an awesome pump!

It was short but INTENSE!

I’ve been through a full week of Muscle Meathead Workouts and really enjoy the short focused and intense workouts.

I had another recovery shake and then this post-workout meal.

The Dad Fitness Burger
Extra Lean Beef Burger on Whole Wheat bun with spinach, onions, tomatoes, real cheese, salsa, whole grain Dijon mustard and cantaloupe

For the rest of the day I was taking care of Matea as my wife was helping out with a friends weddings plans. We will be attending the wedding tonight, should be fun!

She just started eating cereal and she is loving it!

Here was my afternoon snack.

Mixed nuts and cheese

So for dinner I invited my mom over as my dad is gone down to the lake hunting for the weekend.

Here is what I served up, Baked Stuffed Pork Loins and a Green Salad with a healthy Cesar Dressing made from the awesome cookbook, Gourmet Nutrition.

I ended the day off with a healthy snack.

Dad Fitness Protein Pudding
Plain yogurt, 1 scoop of protein powder & blueberries

Sean Barker, CPT

Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com

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I hobbled to the gym this morning, as my legs are brutally sore from Monday’s workout.

I only did a couple sets of squats, lunges and deadlifts, but I guess after a couple weeks off that’s what I get.

This morning I did Back and Biceps and kept it very light and conservative. Just want to introduce my muscles to moving again.

Wide-Grip Pulldowns, 3 sets of 8 reps
Bent DB Rows, 2 sets of 10 reps
DB Shrugs, 2 sets of 10 reps
DB Curls, 2 sets of 8 reps
Reverse Curls, 2 sets of 6 reps
Standing Calf Raises, 2 sets of 8 reps

As for my post-workout meal I made my own version of all the snacks wraps you see from all the fast-foods chains these days.

It’s a hell of a lot healthier and just as tasty!

I used a new Shake & Bake flavor called Ranch Crusted. It gives the flavor of Ranch dressing without the calories.

I used 2 chicken breasts sliced up and coated with Shake & Bake.

Baked it for 30 mins at 400 deg.

Rolled 2 strips in a whole wheat tortilla with spinach, spring mix, sprinkle of cheese and spoonful of salsa.

“It’s way better than fast food, it’s the Dad Fitness Snack Wrap”

and just to show you it’s never too early to start your kids off with exercise.

Here is my 4 month old daughter Matea in her exercise gym.

I love the track suit!

Sean Barker, CPT

Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com

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The Dad Fitness experiments continue today in the gym as well as in the kitchen.

I have one more weight training workout to go on Friday, then its a 2 week break for vacation.

This is what I did in the gym this morning.

Warmup, 10 mins

I use a light empty bar for these warmup movements.

Deadlifts, 12 reps
Squats, 12 reps
Side Rotations, 10 reps
Shoulder Press, 10 reps
Bent Over Rows, 10 reps
Barbell Curls, 10 reps

Dynamic Warmup

Arm Circles, 10 reps
Pushups, 10 reps
Walking Lunges, 10 reps

Workout

Cable Rope Pulldowns from floor, 2 sets of 8 reps
Renegade Dumbbell Rows, 2 sets of 8 reps
Bulgarian Split Squats, 2 sets of 6 reps
Ez Bar Bicep Curls, 2 sets of 6 reps
One Arm Cable Curls, 2 sets of 8 reps
Incline Hammer Curls, 2 sets of 10 reps
Decline Crunches with medicine ball throw againts wall at the top, 2 sets of 12 reps

Cooldown- Static stretching of chest, lats, shoulders, legs, hip flexors

The World’s Tastiest Sandwich

For my post-workout meal I created the BEST sandwich I have ever had!

Keep this for a post-workout meal as it’s higher carbs.

If your goal is FAT LOSS have one serving which is one slice.

If your goal is BUILDING MUSCLE have 2 servings or two slices.

• Cut off 2 slices of Fresh Multigrain Bread from local Bakery
• Drizzle with olive oil
• Handful of spinach
• 2 slices of Deli Turkey Breast per slice of bread
• Half a red bell pepper sliced
• Sundried Tomatoes
• Sprinkle of cheese
• Sprinkle of oregano

Place on baking sheet and broil until cheese is browned 5-10 mins

Sean Barker, CPT

Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com

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Well, I decided I needed a chance of pace in my workouts.

Usually after 4 weeks with the same training program I get bored both physically and mentally. Most studies show your body adapts to the same training program after 4-6 weeks. The more years you have been training the faster your body will adapt.

After spending the last few months focusing on mostly compound exercises and maximum strength I have switched things around a bit. It’s a program called the Shotgun method where you do mostly compound exercises like squats, bench or deadlifts one day and then do more isolation type movements in the next workout to improve any muscle groups that you want to focus on.

I haven’t done much direct arm work or calf work in the last few months so it will feel good to hit these muscles again.

Today was Day 2 or the isolation type workout:

A Standing Lateral Raises, 5 sets of 10-12 reps

B1 Standing Zottman Curls, 5 sets of 5-7 reps

B2 Decline Dumbbell Extensions, 5 sets of 5-7 reps

C Seated Calf Raises, 5 sets of 10-12 reps

I was pumped and focused during the workout and was soaked afterwards.

Good stuff. I am off to have my post-workout meal of healthy homemade chili!

Don’t forgot in the Dad Fitnesss workouts you get 16 weeks of muscle building and fat loss workouts that change every 4 weeks to keep your body guessing and burning fat.

Start burning off that belly today with Dad Fitness.

Click Here To Join All The Other Fit Dads: http://www.dadfitness.com

Sean Barker, CPT

Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com

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