The Flabby Daddy Fitness Blog

[theflabbydaddy]

This weeks meal prep recipe of the week: Bodybuilding Chicken Pot Pie Casserole 2.5 lbs chicken breast 1 can fat free cream of chicken soup 1 can 98% FF Cream of Celery Soup 1 can 98% FF Cream of Mushroom 1 1/2 tsp black pepper 1 tsp Garlic Salt 1 tsp Lawry’s seasoning Salt 1 small yellow onion 1 Tbsp dried parsley 2 Tbsp better than bouillon 120 grams chopped celery 128 g chopped carrots 600 grams diced potatoes Instructions: mix and throw all in a slow cooker for 5-6 hours on high heat Macros: 266P, 222C, 50 F Per meal: 53P, 45C, 10F #mealprep #mealprepideas #weightlossjourney #weightlossfood #weightlosstransformation #weightlosstips https://www.instagram.com/p/CISJEZDD8pB/?igshid=j7texcls42bc

[theflabbydaddy]

A week late but here is my comparison photos from my last 16 week mass phase. To me it doesn’t look like much but 7 lbs heavier & leaner is definitely the desired outcome! Rome wasn’t built in a day but they sure had to work to build it daily! #powerlifting #bodybuilding #weightlossjourney #weightlosstransformation #diet #nutrition #progress https://www.instagram.com/p/CHb1L-4D0j5/?igshid=1fce06fwkr3mi

[theflabbydaddy]

It’s a big day today and I’d just like to send out a friendly PSA...... no matter the outcome of this election I will continue to live by my life philosophy of “If you’re nice to me I’ll be nice to you!” Good luck everyone but please remember while you may not be able to determine the outcome of this election YOU CAN determine the outcome of nearly every single interaction you have with others on a daily basis! #domorebemore https://www.instagram.com/p/CHIMw_gDmV3/?igshid=11k3g77y73qa1

[theflabbydaddy]

The Cascade of Events: 6 pictures over the coarse of 10 years with each one leading to the next phase of life. This journey for me has been like a roller coaster over the last 10 years but each single event in these photos lead to a great opportunity for learning and growth. It’s hard to regret some things when In the grand scheme of life our downs are often what paves the path for our rise. #journey #bodybuilding #powerlifting #wrestling #wrestler #weightlossjourney #weightlosstransformation #weightlosstips #weightlossmotivation #getsome https://www.instagram.com/p/CHHK89dDo5z/?igshid=1j9oxjfixd4p1

[theflabbydaddy]

Off season improvements 2020. Not too bad for being 30 lbs heavier than when the cut was completed in April! https://www.instagram.com/p/CHCYnUKDDFR/?igshid=17n0nahtkzobp

[theflabbydaddy]

Well this last week has been an absolute mess for me on the meal prep end. I spent 7 of the last 8 nights in a hotel room anywhere from 500-1800 miles from home. I wanted to share a few of the things that I use while on the road when things are outside the norm. The beef jerky sticks and pretzel chips can be easily be found in most gas stations. The thermos food jar saves me every day keeping my prepped foods hot for up to 14 hours making food taste good while traveling! Not pictured are the rice cakes that prefer to reach for as a carb source. When “life” happens things aren’t always perfect but the key is keeping your choices sustainable and educated while on the road. Figure out your good options from a gas station and keep your hands off of those bags of potato chips! #mealprep #weightlossjourney #weightlossjourney #weightlosstransformation #diet #dietplan #bodybuilding #powerlifting #travel #consistency https://www.instagram.com/p/CGq3AMqjx_u/?igshid=cgdnfbe4pmk3

[theflabbydaddy]

How do I keep it together on the road??? This is a question I get a lot and I figured this is the perfect time to bring it up. I’m 1300 miles from home for a funeral and declined packing cooked chicken for the trip. These rice packets, canned chicken, broth, salt, and pepper are a great way to live cheap AND STICK TO YOUR PLAN While on the road. Portion out your macros, heat up the food, and place in a Stanley food jar to keep it warm for like 14 hours. BOOM! For questions on living the diet life on the road just ask! #bodybuilding #powerlifting #powerbodybuilding #mealprep #travel #fitness #fitnessmotivation #weightlossjourney #weightlosstransformation https://www.instagram.com/p/CGd8GY-jSdA/?igshid=12y0j76ghlm99

[theflabbydaddy]

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Well don’t say I didn’t warn you! Here’s set 2 of my 3 sets of 3 at 450 from tonight’s leg session. This set was ugly, disturbing, gross, disgusting, nasty, and for all the form checkers out there high! But 1 single set of 3 at 450 would have been an all time PR for me and I hit 3 of them tonight in the same workout. All the extra single leg work is working well to bring up my weak leg. Check in weight this morning 200.8 lbs. #myoplasmic #bodybuilding #powerlifting #powerbuilding #weightlossjourney #weightlosstransformation #weightlossmotivation #dadbod #troponinnutrition https://www.instagram.com/p/CGTxOjvDweo/?igshid=17ow17kgi1l5g

[theflabbydaddy]

Here’s a couple of meals from today’s low carb day. Meal 1 was a giant protein pancake w/ 1 whole egg and extra egg whites. (45p, 25c, 8f) Recipe is in picture 4. The next one is my bedtime casein ice cream using 2 scoops of optimum banana cream casein topped w/ a drizzle of fat free sugar free Hershey’s syrup and 18 grams peanuts. The picture doesn’t do it justice. It comes out just like soft serve DQ ice cream. Direct Macros 45p 0c 10f. People often struggle with curbing cravings while following a meal plan but over the years (the last year especially) I have found a lot of ways to make great tasting food that fits my diet parameters for each meal! #dietfood #dietfoodideas #dietfoods #dietplan #bodybuilding #powerlifting #mealprep #mealprepideas #weightlossjourney #weightloss #dadbod #fitmom https://www.instagram.com/p/CGRG4a6jhCi/?igshid=y3oudz3rtfor

[theflabbydaddy]

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Today’s max rep deadlift set for myoplasmic growth protocol 4. 455x10 after 10 singles in 10 minutes with it. Set could have gone better since I was having stomach issues and couldn’t really “keep abdominal tightness” without worry from about rep 4 on lol #powerbuilding #bodybuilding #powerlifting #weightlossjourney #weightlossmotivation #weightlosstransformation #mgp4 https://www.instagram.com/p/CGLG5Fvj6Ex/?igshid=qcureaiqr5fr

[theflabbydaddy]

Well year 1 with @troponin_nutrition is in the books. We got “stage lean” in April and have been going through an off-season phase over the last 6 months. It’s been quite the journey for me personally over the last year and I CANNOT RECOMMEND JUSTIN ENOUGH! If you’re stumbling and are battling with the idea of paying a coach to handle your nutrition TAKE THE LEAP! You’ll be extremely thankful later! #bodybuilding #dadbod #powerlifting #troponinnutrition #bodyrecomposition #weightlossjourney https://www.instagram.com/p/CF-5s0zDne-/?igshid=dup4qqr8d4ec

[theflabbydaddy]

This was a quick refreshing reminder for myself this morning. There’s times when I’m starting to get drug down with all the things that I have going on that I start to question what I’m doing and begin to doubt myself. At those times I often look to @jockowillink @zevenesh @marksmellybell @markbellspowerproject @intensemuscle because these guys BRING IT! And I remind myself DON’T TALK ABOUT IT BE ABOUT IT! Happy Friday https://www.instagram.com/p/CD3eSUoDplS/?igshid=vby9r287lr5

[theflabbydaddy]

This is where it all began. I started January 1st 2012 ( @bodybuildingcom was doing their transformation challenge). Started around 300 lbs and in 28 weeks I got down to 208 lbs. during this whole process I did not count a calorie, macro, or use a food scale. HERE WAS MY BASE MEAL PLAN: Meal 1: 1 scoop whey protein shake Meal 2: 2 whole eggs, and enough egg whites to completely cover the bottom of a 10 inch fry pan and 1 piece of dry wheat toast or shredded hashbrowns (cover bottom of 8 inch fry pan). Meal 3: medium chicken breast and vegetable of choice (typically carrots, green beans, or stir fry veggies). Meal 4 (pre-workout meal): medium chicken breast, 1 medium baked potato. Meal 5 (post workout): post workout shake 1.5 scoops whey protein 1 serving sour patch kids. Meal 6: medium chicken breast/tuna w/medium baked potato. Bedtime: 1.5 scoops casein protein shake. I plan to share more of this process moving forward but just wanted to show that the path to start the journey doesn’t have to be complex! #weightlossjourney #weightlosstransformation #diet #dietplan #fitnessmotivation #fitnessjourney #bodybuilding #powerlifting #weightloss https://www.instagram.com/p/CDffT8jDeXf/?igshid=zgm1q5vtvyhd

[theflabbydaddy]

Huge thank you to @stanefferding for the coaching and conversation last night at @matt_forgedstrength gym in Sioux Falls. Even with talking to Stan for a good while I was unable to put my gratitude for his work into words. Stan’s principles in the Vertical Diet Ebook are something I use EVERY SINGLE DAY to remain compliant to my plan. Additionally I use the base principles with all of my clients that I work with. My coaching from @troponin_nutrition over the past year was what really pushed me over the hump for my current physique but Stans principles and life philosophies have been with me every step of the way. Check the collage to see some of the places @stanefferding philosophy has been a part of over the years. And if you’re interested in his work check out stanefferding.com to purchase the Vertical Diet 3.0. It’s worth the money and it’s not just for powerlifters, bodybuilders, crossfitters, or professional athletes. It works for everyday people! #weightlossjourney #transformation #weightlosstransformation #bodybuilding #powerlifting #rhino https://www.instagram.com/p/CDQ-LZzD_Vc/?igshid=1m9ad9tam9f96

[theflabbydaddy]

Looked like a real goon at the gym this morning. The real question is which is more true this off season.... pumpkin shoulders or pumpkin face? #dadbod #weightlosstransformation #bodybuilding #troponin_nutrition #familyguymemes https://www.instagram.com/p/CB9vgSljpa5/?igshid=u2t6vdx3xi46

[theflabbydaddy]

First YouTube video ever is up for me. Links in bio. Swore I’d never do something like talk in the dark in my care and share it for people but due to interesting conversation yesterday I felt this was worth sharing. https://www.instagram.com/p/CB5XVthjma_/?igshid=1h3mhrbm7ujq6

[theflabbydaddy]

Anyone else have anxiety over not getting everything you want accomplished in a day completed? Is your “me time” or self investment time constantly overtaken by other commitments? I’ve found that training at 4 am and then some audiobook listening while getting ready for work really sets the tone to kick the day in the crotch. Give it a try if you have these issues as well! #richdadpoordad #disciplineequalsfreedom #robertkyosaki #bodybuilding #lifecoaching https://www.instagram.com/p/CB0HNEzD5OQ/?igshid=vws06e4mqd78