A Short Guide To Answer How Many Calories Should I Eat To Gain Muscle?
By Stuart Carter, Men’s Health Coach & Head Trainer, The Fit Father Project

If you’re training right, but not noticing the gains you should be, your diet is probably to blame.

The trouble for most ‘hard-gainers’ is that they aren’t taking in enough calories to increase muscle size.

In this guide we’ll take a look at not only the number of calories you need to eat, but how these calories should be split out to get the best effect.

I’m sure you’ll agree, the last thing you want to do is add muscle, but have too much fat on top to be able to see it.

The process of gaining muscle with minimal fat is what we like to refer to as ‘lean-bulking’.

This is where I’m going to take you with this guide, so let’s jump in and learn how to gain some solid, lean muscle.

Healthy Meal Plans Shouldn’t Be Rocket Science
By Dr. Anthony Balduzzi, Men’s Health Coach & Founder, The Fit Father Project

When you’re just starting out on the road to health, you’re probably coming across many different meal plans that sound like a great idea. Low carb, vegan, pescatarian, paleo… The list just goes on and on.

But the thing is, you don’t need an overly complicated meal plan or diet to get healthy. You just don’t!

What you do need is some basic rules, commitment and consistency.

If you are ready to tackle the most important part of staying fit and healthy, keep reading for more tips about the best meal plans for men!

Once you’re done reading, you’ll have all the information needed to jump into our free 1-day meal plan.

How To Make Bodybuilding Meal Prep Easy and Sustainable.
By Stuart Carter, Head Trainer & Men’s Health Coach, The Fit Father Project

The secret behind being successful with meal prep revolves around being consistent and making it easy.

You’re probably already aware that you need to eat more calories than your ‘normal’ intake.

This is the only effective way to grow your muscles and improve your body building physique.

Exercises such as those provided by the Old School Muscle Program are essential for building your muscles but they will only be effective if you consume enough calories to power your muscles and help build and repair them.

However, this does not mean eating anything and everything you feel like!

You might get away with this in your 20’s, but in your 40’s you need to consider what you are putting in your body.

Find Out About The Best Supplements For Men.
By Stuart Carter, Head Trainer & Men’s Health Coach, The Fit Father Project

In our experience, there are no short cuts which are sustainable in the long term.

So, there are several steps you will need to be consistent with before you can start to see significant results.

Learning which are the best supplements for men like you, will be one of those very important steps.

The Most Important Step To Start With.

The first step is the most important and often the most surprising; it is not an intensive weight lifting program!

In order to build lean muscle you need to develop the right attitude and look at your nutrition.

In fact, any body transformation is usually 80% diet and 20% exercise.

It is the most important element of building muscle and stripping fat, regardless of your age.

However, once you cross the magic 40 threshold there are a variety of best supplements for men that you should be taking to optimise results and performance.

These are not just designed to help you build muscle; they will ensure you stay fit enough and strong enough to complete this old school muscle building program!

Start Dieting with a Cheap Meal Prep Plan
By Dr. Anthony Balduzzi, Men’s Health Coach & Founder, The Fit Father Project

This is especially important when you’re trying to get back into shape.

Once you commit to eating healthier, you won’t want anything to stand in your way! Especially not the cost of healthy foods.

If you’ve never shopped for meal planning before, you may be confused as to where to start.

If you go to the grocery store without a game plan, you will end up spending more than you should.

But that’s where our guide comes in. Keep reading for the three most important things you need to do when meal prepping to make sure it’s cost-effective.

Cheap Meal Prep Tip #1: Buy in bulk whenever possible.

The first thing you need to know about cheap meal prepping is to buy in bulk.

Buying in bulk allows you to save on items when they’re on sale. It also allows you to avoid going back to the grocery store too many times.

But, it’s important to know what items you should and should not buy in bulk.

• Fruit? Nope– it would go bad too quickly
• Meat and fish? Absolutely– freeze what you’re not going to use in the immediate week
• Rice and quinoa? Absolutely– it won’t go bad in your pantry
• Vegetables? Probably not– no one wants mushy spinach

In general, delicate produce like fruit and vegetables shouldn’t be bought in bulk because they’ll go bad too quickly.

Meat and fish, on the other hand, are probably the best things to buy in bulk especially around a sale.

Cheap Meal Prep Tip #2: Cook twice per week.

Next up in your master plan for cheap meal prep is cooking twice per week.

What? You won’t have to dirty your kitchen to cook more than two times per week?

That’s right. This trick simultaneously saves a ton of time, energy and money. Here’s how it works.

After you purchase your groceries on a weekend, set aside an hour on Sunday to prep meals for Monday, Tuesday and Wednesday.

Then on Wednesday, make meals for the rest of the week.

This simple act of cooking twice a week makes sure that you account for all the ingredients that you buy and use them all responsibly.

This way, you rarely ever waste food.

Minimizing your food waste is an incredible feat, seeing that Americans alone throw away billions of dollars worth of food every year.

Another great aspect of cooking twice per week is that you know exactly what you’re going to eat for the next three days.

This will allow you to switch things up, plan new meals, and get exciting (but healthy) snacks that will make sure that you don’t burn out of meal prepping.

There’s no reason to quit meal prepping when you can plan ahead and make sure your meals are satisfying.

Cheap Meal Prep Tip #3: Store your food, ready for when you need it.

And finally, find a good system to store your the delicious food you prepared!

The last thing you’d want to happen after you responsibly buy your ingredients and dutifully prepare your meals is having them disorganized and stuffed into your refrigerator.

Make sure you have enough containers for your meals so you can organize them in your fridge by day.

This way, all you have to do is grab a stack when you’re on your way out to work.

Storing your food properly also makes sure that none of your hard work spoils before you can eat it.

For more ideas of what to eat and how to prepare it, check out our free 1 Day Meal Plan by clicking below.

Cheap Meal Prep Tip #4: Get your partner or a friend involved.

Cheap meal prepping is a fantastic thing to do for your body and overall health.

But sometimes, it can be difficult to get motivated. If it sounds like something you’d struggle with, consider getting your partner or best friend on board with you.

Sharing tips of what worked and what didn’t together can help you get ahead and like most things, it’s nice to share the journey with someone!

Here at the Fit Father Project, we have had countless men go through our meal prep process.

Many of them started by downloading our free 1 Day Meal Plan.

In your journey to get back into shape, a proper diet couldn’t be more important.

Tools like our 24-minute fat burning workout are great jumping off points if you’d like to start to see changes in your body.

But remember, a proper diet is the first step to weight loss.

Go forth and conquer your cheap meal prep! Long lasting health awaits you.

Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 10,000 fathers lose over 75,000lbs and rebuild lean muscle

P.S. If you haven’t seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

Small note about research cited in this article:

*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results. Always consult with your doctor before making decisions about your health. This is not medical advice – simply very well-researched info.

Find Out The Answer To How Many Calories Do I Burn a Day?
By Stuart Carter, Men’s Health Coach & Head Trainer, The Fit Father Project

In the article you’re about to read, I’m going to show you how you can work out the number of calories you burn each day, based on your own individual body composition.

This is called BMR, or Basal Metabolic Rate and is the true rate you’ll burn calories at, whilst resting.

Obviously, if you’re active throughout the day, then you’ll burn more calories than this, but knowing (and regularly reviewing) your BMR will set you up well for whatever weight goal you have.

What I want to do in this article, is answer your question – How many calories do I burn a day? – by giving you the number of calories you personally will naturally burn.

We’ll then move on to how you can use the information to affect your weight, whether that’s to lose weight or gain weight.

How long does it take to build muscle? Find out in this complete guide.By Stuart Carter, Men’s Health Coach & Head Trainer, The Fit Father Project

As you can understand from the above, it means there is no one single answer.

Throughout this article though, I’ll share some information with you that will allow you to answer the question, depending on your particular circumstances.

We’ll look at what things have an impact on how much muscle you can build and what you can do to make sure you’re optimizing each of them.

The below table will give you a chance of answering ‘how long does it take to build muscle?’, depending on how long you have been training for, or what your “Training age” is.

Learn How to Conquer the Worst Muscle Building Mistakes
By Dr. Anthony Balduzzi, Men’s Health Coach & Founder, The Fit Father Project

Personally, when I think of role-models of physical fitness, I admire the greats such as Jack LaLanne, Frank Zane and Herschel Walker.

Just like these guys, when you get to your 40s, 50s and beyond, it’s important to use training methods and muscle building techniques that are right for your body.

Your recovery times, energy levels and even hormone levels are different than in your bucking youth.

That’s why you need to learn the principles I have put together in my Old School Muscle program. This muscle building program has been purposefully designed for men over 40 looking to build muscle and feel the best they’ve felt in years.

If you’re ready to get serious about your fitness and live up to your role models, keep reading.

Everything you need to know about building muscle after 50— including the worst muscle building mistakes men make– is below.

Muscle Building Mistake #1: Too Much Weight

Here’s a problem we can all identify with:

We want to be the guy lifting the most weight.

Let’s not even try to deny it.

It’s an unspoken truth that the dude pumping the heaviest weights is noticed in the weight room.

But hear us out: You do NOT have to lift an insane amount of weight to see results.

When you try to lift too heavy weights, your form suffers. And poor form means injury. That injury means time off from the gym, which means no gains at all.

See the vicious cycle?

Before you lift any weights, you need to know and practice proper form.

We have complete tutorials on exercises and muscle building routines available for you on our YouTube channel.

I also show you exactly how to find the right weight for you, in our new Old School Muscle program.

Muscle Building Mistake #2: Program is Too Advanced

As much as you may admire the greats of bodybuilding, you need to recognize that their workout routines probably won’t work for you.

Why, you ask?

Because these programs aren’t meant for guys in their 40’s, 50’s and over.

Before you adopt the next hot exercise routine that you read about in your favorite bodybuilding magazine, stop and think.

• Was this program written for a guy like me?
• Does this program take into account any prior injuries?
• Can I keep up with this regimen without hurting myself?
• Is this a schedule that I can actually commit to?

More often than not, the answers are no, no, no and no.

But here’s a bigger, better yes: 

The Fit Father Program is designed exclusively for men in their 40s, 50s, 60s and beyond.

Every single part of our regimen– from timing to nutrition to exercises– is created with your busy schedule and physical needs in mind.

Start off with these 5 Best Muscle Building Exercises that will start you off with a routine that is safe for your body.

These 5 exercises will help you gain lean muscle fast– all in a routine that’s designed for you.

Muscle Building Mistake #3: Lack of Good Nutrition

It is said that 80% of your gains are from nutrition.

Here’s looking at you, pizza and ice cream.

Nutrition really is the building block of fitness. It doesn’t matter if you train like a dog if your nutrition plan isn’t up to snuff.

The key to building lean muscle and cutting fat is in the proportions.

You should be eating enough protein to assist muscle growth, enough carbs for energy and enough healthy fat to raise and maintain healthy testosterone levels.

That whittles down to 35% protein, 45% carbs and 20% fat.

Building the perfect diet can be difficult.

That’s why we’ve composed great recipes and documented exactly what you should be eating every morning, noon and night in our Old School Muscle program.

Muscle Building Mistake #4: No Warm Up or Cool Down

Time is our most limited resource.

Once you’re dressed and ready to go to the gym, you’ve got a million things on your mind already!

That’s why it’s tempting to skip a proper warmup and go straight for the core of your workout when you arrive at the gym.

But this habit couldn’t be more wrong.

Especially as you age, your muscles NEED a solid warm up and cool down.

In order to function properly and without the potential of injury, muscles must be loose before they’re exposed to high stress.

We recommend a quick 5-10 minute warm up on a cardio machine before lifting.

Afterward, a 5-10 minute stretch routine helps remove lactic acid build-up from your muscles.

Muscle Building Mistake #5: Inconsistency

It’s easy to skip the gym or cheat on your diet.

We rationalize that because it’s your birthday or Thanksgiving or a graduation that it “doesn’t count.”

But in reality, everything counts!

Part of the reason that losing weight and building muscle is so hard is that it requires consistency.

But, there is a solution to this problem.

Finding the right program that you can truly commit to and don’t dread is the secret to consistency.

Because the Old School Muscle Program was designed for busy fathers like you, it’s the key to getting back on your feet and into your favorite jeans again.

If you really struggle with rationalizing your way out of a workout, check out our rebuttal for the most common excuses men make to avoid exercise. 

Start The Journey

Now that you’ve read about the right techniques for muscle building and working out for men over 40, I want to introduce you to a few role models on our team.

This is a group of hard working, time-poor fathers who are all 40 years old and up.

These fellows have jobs, families and four-legged friends that are all pulling for their time and attention.

But would you take a look at these gains?

These are our role models at the Fit Father Program.

With our FF30X Program and Old School Muscle Program, we have watched these men meet and then exceed their own expectations for themselves.

We want the chance to help you too.

Click here for your FREE muscle building exercises to get started.

With this guide and our support, you can conquer the 5 common muscle building mistakes and achieve the size and form you want.

What’s stopping you?

Your new friend & health coach,

Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 22,000 fathers lose over 90,000lbs and rebuild lean muscle

*Please know that weight loss results & health changes/improvements vary from individual to individual. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info.

Don’t Fall for These Nutrition Myths
By Dr. Anthony Balduzzi, Men’s Health Coach & Founder, The Fit Father Project

I’m sure you’ve heard all the conflicting advice before…

“You should eat low-carb… You should eat low-fat… You should count calories… You shouldn’t count a single calorie!!”

For us guys looking to live healthier, all this conflicting information is enough to make our heads spin.

That’s precisely why our men’s health experts here at The Fit Father Project put together this article for you.

It’s time to slow down, separate fact from fiction, and figure out which eating habits actually matter. I’ll show you everything in this guide.

Specifically, you’re about to discover the 5 absolute worst nutrition myths that you’ve been told, and (more importantly), what you need to be eating instead…

First though, allow me to introduce myself to you. My name is Dr. Anthony Balduzzi. I'm a men's health doctor and the founder of The Fit Father Project. My team and I help busy men in their 40s, 50s, & 60s get back in killer shape with proven meal plans and workouts.

In fact, our FFP Team is extremely proud that we've helped over 22,000 men and their families lose over 90,000lbs of fat.

When it comes to nutrition advice, I've seen it all over the past 20 years, so it's easy for me to spot the worst nutrition myths for men. It might not be that easy for you. We're going to fix that today.

This article I created for you will explain the 5 worst nutrition myths for men over 40 and (hopefully) debunk them for good. After reading, you’ll walk away knowing exactly how you can get your health back on track through proper diet and nutrition.

Sound good? Good. Let’s dive on in…

Myth #1: Carbs are “The Enemy”

Perhaps the most common eating advice given to men trying to lose weight is to “cut out carbs.”

In reality, carbs aren’t always the “bad guy.”

In fact, as I show you in our Free 1-Day Fat Loss Meal Plan For Men 40+, eating the right kinds of carbs at the right times is actually helpful for losing fat, building muscle, and sticking to your diet long-term.

Based on the way our brains are wired, any diet that is overly restrictive will cause you to crave carbs and cause your energy levels to crash – both of which will make it much more likely that you’ll quit your diet.

Sound familiar? Have you fallen off track with a restrictive diet before? If so, I feel condfident in guessing you don’t want ato walk down that path again in the future…

That’s why it’s important to know that your body functions really well with the right kinds of carbohydrates in your diet. Carbs are the body’s main preferred energy source – powering your brain, heart, kidneys, muscles and (much ) more.

That’s why we advocate AGAINST super low-carb restrictive diets here at the Fit Father Project.

If you never want to eat carbs again, go ahead and give a ketogenic diet a shot.

Meanwhile, our Fit Father Project 30-Day Program members will be over here – continuing to eating our fruit, sprouted rice, vegetables, and pasta – while still losing fat and keeping it off long-term.

Here at the Fit Father Project, we advocate a balanced approach to eating – as we outline in our Free 1-Day Meal Plan For Men 40+ – where your meals contain lean proteins, healthy carbs, AND healthy fats. Nothing is restricted. You enjoy the delicious foods you love… and you feel energized 24/7.

Click here if you’d like my team to email you a free copy of this meal plan.

The types of carbs you eat REALLY MATTERS too…

Even though carbs are not the enemy of fat loss and health, it’s also important to know that there are different kinds of carbs that you should eat (and those you should avoid).

The key to enjoying carbs while still losing fat and feeling energized is to eat the right kinds of carbs at the right times.

The Good Carbs we recommend you eat are “slow burning” higher fiber carbs that digest at a gradual rate (compared to sugary carbs) – providing your body with a steady stream of energy and nutrition.

You’ve probably heard these “Slow Burn” carbs called “Complex carbs.” They are foods like these:

• Broccoli
• Certain kinds of rice
• Oatmeal
• Apples
• Berries
• Kidney beans
• Quinoa

On the other hand, simple carbs are “fast burning” (they spike & crash your blood sugar very quickly) and do not contain nearly as much nutritional value as most “slow-burn carbs” – other than having “empty calories.”

Simple carbs are foods like the obvious culprits:

• Soda
• Pie
• Cake
• Candy
• Processed snack foods

But also these more “sneaky” simple carb culprits:

• Fruit Juices – even freshly squeezed*
• Most fruit smoothies
• Breakfast Cereals

For a deep dive into the best (and worst) foods as well as exactly what you should be eating to lose weight the simple, healthy, & sustainable way, I recommend you check out our Free 1-Day Meal Plan.

Click here to download our Free 1-Day Meal Plan For Men right here. My team will send it straight to your preferredemail.

Myth #2: Cholesterol is Bad For you

Woah there “Dr. Anthony”…

I know there’s not too many people who would argue that sugar is good for you… But cholesterol!? That’s definitely bad for us right…?

Wrong.

For the past 2 decades, we have been told that cholesterol is a bad, bad thing. You may have heard that “high cholesterol causes heart attacks.” And you may have even been prescribed tons of cholesterol-lowering “statin” medications (like Lipitor)…

But brand new research has now come out showing that eating foods that contain cholesterol isn’t actually bad.(3)

For starters there is a big difference between the cholesterol we eat in foods (this is called dietary cholesterol) and the cholesterol that our bodies make (what shows up on your blood work panel).

Yes, we want healthy cholesterol levels on our blood work, and, it turns out from the new research, that eating good dietary cholesterol in moderation can actually help improve cholesterol levels.

In fact, good dietary cholesterol found in foods like free-range eggs helps:

1) Increase testosterone naturally – most guys don’t know that cholesterol is actually the backbone molecule our bodies need to build testosterone.

See the similarity between these two compounds? Our bodies NEED choleserol to produce testosterone, and when we take cholesterol-lowering medications (like statin drugs), we often kill our testosterone levels (4.)

“Low T” for us guys over 40 causes decreased libido, decreased sexual performance, low-energy, & higher rates of heart disease and Alzheimer’s – all of which we want to avoid.

2) Cholesterol improves brain function – our brains need cholesterol to maintain the proper fluidity of our cell membranes (5).

3) Cholesterol even boosts your immune system. Crazy right? New research is coming out that shows that our bodies good cholesterol levels are decreased when we get an infection (flu, etc.) and consuming more cholesterol (from good free-range eggs like we recommend) can actually keep your immune system strong.

In fact, Individuals with LDL cholesterol below 70 (very low) have 15 times the risk of developing cancer, and five times the risk of contracting sepsis (blood poisoning), according to a 2007 Israeli study of 203 patients (6). Most guys don’t know this.

For anyone taking cholesterol-lowering drugs like Statins (Lipitor), keep in mind that these drugs can cause muscle loss, brain fog, lower libido, and erectile dysfunction.

With the proper diet that incorporates good cholesterol (free-range eggs cooked on low-heat), your total blood cholesterol levels can dramatically improve like our Fit Father 30X Program Member below who dropped 35lbs in 3 months and saw his cholesterol levels improve by 100 points following our meal plan.

Here’s his blood work:

That’s over a 100 point drop in his total cholesterol into a perfectly healthy range – while IMPROVING his ratio of “good” (HDL) to “bad” (LDL) cholesterol!

Our Fit Father Program members eat eggs, beef, and other great protein foods – while getting great results like these. In addition to dramatically improving cholesterol levels, this particular program member lost 35lbs and his doctor took him off his cholesterol meds. Not too bad, eh?

With the proven eating plan, this is 100% possible for you too.

Here’s our Free 1-Day Meal Plan you can get started with today.

And if you’d like to learn more on the truth about cholesterol, click here to read this extensive blog we wrote on the topic.

Myth #3: Breakfast is the Most Important Meal

You know those huge breakfasts we see glorified in the movies? – with plates overflowing with toast, fruit, croissants, & orange juice…

…those meals are pretty much the farthest thing from a healthy breakfast.

In fact, a “good balanced breakfast” is just as much about the time you eat as it is about what you eat. Here are a few other breakfast health guidelines that matter:

First off, breakfast is all about eating quality protein and good fats.

I showed you earlier that “carbs are not the enemy.” They certainly aren’t.

However, eating a lower-carb breakfast that prioritizes lean proteins and healthy fats is a really good idea for health, energy, and weight loss.

Eating proteins and healthy fats first thing in the morning set your metabolism and brain off to be focused and energized for the day.

Fast burning carbs like toast, cereal and fruit will give you a jolt of energy that will peter out very quickly in your day.

That’s why we recommend the following types of meals for breakfast: low-carb breakfast protein shakes, whole free-range eggs, quality breakfast meats, nuts, and seeds.

For the exact recipes we recommend for breakfast, lunch, and dinner, you can get a free copy of our 1-Day Meal Plan here.

Second off, people also think that breakfast should always be eaten close to waking up.

In actuality, waiting until around 10 a.m. can be very beneficial for fat burning. By delaying your breakfast, your body burns more fat in the morning before you eat.

It is a HUGE MYTH that not eating lots of small meals every day (or skipping breakfast) will cause your metabolism to slow down. This has been disproven by countless of new studies (7, 8, 9, 10).

That said, you can still absolutely enjoy a lower-carb, high protein breakfast upon waking – while still losing fat and feeling fantastic. Yet, there are some clear metabolic, fat burning, and energy benefits to pushing your first meal back a few hours.

To learn how to make the world’s best breakfast for weight loss, read this blog.

Myth #4: Healthy Food Is Boring

You’ve seen those super “Spartan” diets before…

Grilled Chicken, rice, broccoli: repeat.

Your diet does NOT have to look like that – especially if your goal is to lose some weight!

In fact, as I mentioned earlier, you should AVOID those types of super restrictive, rigid approaches that won’t work for you long-term. Eating the same boring foods every day will just make you want to quit a diet – not motivate you to continue with the plan.

A balanced diet with unprocessed foods that adheres to some good portion control guidelines is the key to eating foods you actually like within your diet.

Here at the Fit Father Project, we use the principle of “Building Perfect Plates” to guide the portion sizes we recommend for our program members.

This “Perfect Plate” concept shows you to portion your food out correctly:

• 1/2 of your plate should be any kind of veggies you enjoy.
• 1/4 of your plate should be lean protein.
• 1/4 of your plate should be healthy carbs you love.

The best part? There are HUNDREDS of food combinations that you can create with this framework.

To learn more about the Perfect Plates you should make everyday, make sure you get a FREE Copy of our 1-Day Meal Plan here. Inside, I’ll show you Perfect Plates for breakfast, lunch, snack, & dinner.

Myth #5: Dieting Has To Be Complicated

Many bad diets sound something like this…

• Eat 6 small meals per day (who has time for that?)
• Make this complicated shake (who has the money for all those ingredients?)
• Eat these special foods (what store even carries them?)
• Avoid gluten completely (now what can I eat?)

The list could go on and on…

Here’s the truth: dieting (when done correctly) is not and should not be complicated.

Here are the three basic principles for you to start with:

1. Eat whole, unprocessed foods most of the time
2. Portion your chosen foods into Perfect Plates
3. Calculate your ideal number of calories just like we show you inside our Free 1-Day Meal Plan

It really is as simple as 1, 2, 3.

I hope this article helped you!

I’m really glad you found us here at The Fit Father Project and took the time out of your busy day to read this guide.

Now, even with all the right information about healthy eating, it can be a long road ahead if you don’t have a team to support you.

If you’re interested in eating healthier, losing, weight, and building muscle… our Fit Father Project team would love to support you. We have helped thousands of busy fathers like yourself get healthy.

You can do it for your partner, your kids, or for yourself. Every single person in your life will recognize your newfound health.

Here are TWO (2) Action Steps to start with TODAY:

1. Download your free copy of our 1-Day Meal Plan and join our mailing list.
2. To jumpstart your results, check out our proven Fit Father 30-Day Program (FF30X). It’s our best-selling program that’s helped thousands of fathers lose weight for good.

I hope you enjoyed this article. I can’t wait to help you get healthy.

Your new friend & health coach,
Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 22,000 fathers lose over 90,000lbs and rebuild lean muscle

*Please know that weight loss results & health changes/improvements vary from individual to individual. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info.