Done
Here's The Busy Dad's Training Protocol
It's on its way to your inbox as well, but you can take it right now.
While you're here
Most men who never get lean aren't short of effort. They're running a plan that costs too much to keep up, and tracking food is usually the most expensive part of it.
CalorieBot is the fix. Take a photo of the plate and it's logged, with your macros, in about two seconds. No weighing, no hunting through a database. It also estimates body fat from a photo, tracks your weight trend and steps, and adjusts your macros off your own data rather than a formula.
It comes with the Fit Legacy community, so you also get every training programme I've written, the weekly challenges, a group of men doing the same thing, and me answering questions in there.
$49 a month, cancel in two clicks. No trial: the first month is the trial, and if it's not for you nothing renews.