How New-Dad Brandon went from Dad Bod to Daddy
Brandon's Problem
Brandon, 30, was once fit, but between a demanding corporate job and being a new dad to a new baby girl, his fitness has taken a back seat. Sleepless nights, hectic office days, and zero time to breathe, training was the last thing on his mind. Brandon was frustrated, exhausted, and felt st uck.
He tried to get back on track with YouTube workouts and diets, but nothing stuck. His scale didn’t budge, energy remained low, and motivation soon fizzled out. Brandon reached out for help after feeling overwhelmed and tired of spinning his wheels.
The Change We Did
Structure + Simplicity. We built a customised training plan of just 3 efficient workouts per week, all built around his schedule so he can still take care of his baby girl
His nutrition followed an 80/20 rule: consistent, realistic, and flexible enough for family meals and weekend treats. No guilt nor restrictions. Instead of skipping dinner or eating separately, he learned to portion smart: Half the plate veggies filled with lean protein, 3/4 the rice or noodles. This way, he could still enjoy meals with his wife and stay on track, even with ice cream on the table.
In just 16 weeks:
Brandon lost 12kg,
Fit into his old wedding shirt —arms and chest tighter, waist looser.
More energy, a more disciplined mindset, and showing up better for his family
And most importantly? His confidence is up again!
If you're a busy parent thinking you have to choose between fitness and family, don’t. You just need the right plan.
Key Takeaways
Progress is possible - even with a baby: Brandon proved you don’t need perfect conditions, just a smart plan that fits your real life.
Structure beats willpower: YouTube workouts and diets failed him. A personalised routine gave him structure, clarity, and consistency.
You can enjoy life and still lose fat: Our 80/20 nutrition approach lets him eat with his family, enjoy treats, and still drop 12kg.
Discipline builds confidence: With each small win—better lifts, better meals, better energy—he rebuilt his identity as a strong, present dad.