The UK’s #1 Online Transformation Programme For Dads

Blog Archives

The Lean Dad Blueprint

The Lead Dad Blueprint 

Today, I want to share the 5 key principles from ‘The Lean Dad Blueprint’ which is a nutritional system included in ‘The Ultimate Dad Method’ which takes care of everything you need to be successful and finally transform the Dad-Bod.

Here are the 5 steps any Dad can take to improve their diet and finally get the results they want.  


The food we eat is so processed that it’s robing us of our energy, making us overweight and sick… so why do people do it?

Because it’s easy, because we lack time, because we are stressed out and seek comfort food, because it’s there in front of us constantly trying to tempt us, because we are hard wired to go for sugar due to survival.

Funny thing is… there is a McDonalds around every corner so we won’t be in trouble due to starving, it’s like living in a continual state of feasting for the famine period which never comes.

And the body only burns fat if it HAS to in a potentially emergency situation which needs to be artificially manufactured by us or people like me for clients.

Eating processed, food like items (bars, bread, cereals, cakes, pre-packaged foods) can often leave you with a full belly but starving on a nutritional level which means our health suffers!

Make it yourself, then you know what is actually in your food. Some may say ‘that’s hard work’ but I say it’s necessary to take responsibility for your own health… and your familes too.



By eating less carbohydrates and sugar, you produce less insulin and that means that you’ll be able to actually burn the fat around the gut which increases risk of heart disease and diabetes.

Why? Because insulin stops us burning fat and also, leads to us storing fat.

That is why you must focus on calories, but on how your body responds to the food you actually consume so you can get results.

There is no point counting calories if your diet has too many sugars, the less sugar the better! On that point…

Do not be afraid to have full fat products, they generally contain less sugar and are less processed which is better for you and will help you to feel full so you do not feel the need to overeat after a meal.Also, check the labels… because something says ‘high protein’ doesn’t mean it’s not full of rubbish that shouldn’t be eaten. Heinz have a high protein ketchup, but so what? It’s still ketchup!



The reality is this, you simply can’t be on a diet all of the time because the metabolic rate will slow down and it will plateau.

By breaking the diet on a regular basis with calorie surplus days, you’ll effectively overcome any plateau that is commonly found with consuming lower calories.

In fact, reduced calorie intake is fine, even if it’s substantially lower than maintenance provided you do not stick to it long term or your damage your ability to lose weight in the future without unsustainable restriction.

It’s why diets based on shakes which are extremely low calorie will produce weight loss in the short term and can be substantial, but you’ll never keep it off so what is the point?

Think of it like this, when you first go on a diet you lose weight easily, right? But then it slows down. We have a process where you can recreate this initial loss over and over again by actually eating more food, not less.

This is called ‘The Anti-Plateau Method’ which we will show you how to pull off effectively on our 12 week group coaching programme, you can find more information HERE.



Now that we have established better nutritional habits, come off the sugar and reduced the amount of insulin produced and also the bodies sensitivity to producing it in unnecessarily high amounts… it’s time to fuel your training so you can get the most out of your workouts.

The bodies preferred form of energy is carbohydrates, these are the bodies ideal from of energy and help in high performance exercise.

High performance, resistance based training requires fuel and is more effective at burning fat and building the metabolic rate due to the increase in lean muscle tissue.

Also, using resistance based methods further improves insulin sensitivity meaning that the combined effect of the previous steps mean you can actually burn carbohydrates more effectively for fuel, without gaining weight.

You’ll also have an enhanced ability to store them within the muscle so timing your macro nutrients with high energy based food around training is key.



By this point, clients have lost anything in the range of 10-20 KG in just 90 days. Here are some of the results clients have achieved.

Andrew Malcolm says “if you are serious about sorting out your weight problems, join this. It’s the most inclusive programme I have ever done and have lost 16 KG, I am so glad that I did it”

Lee Cunningham says “I have tried many different methods and programmes to lose weight, nothing work. Now I feel much better, am running around with the kids again and feel a lot more confident!”


Steve D’Arcy says “it’s the best health and lifestyle decision I have ever made, I’ve lost 13 KG and I feel great. My resting heart rate and blood pressure are all much lower, this provides real tangible results.”

This is where a balanced, sustainable approach is recommended to maintain the weight loss and results for the long term.

This is where most diets fail, cutting out foods for too long which can’t be adhered to for long periods of time with boredom, adaptation or the ability to live with it.

This would be the perfect opportunity to begin lifting weights and building more lean muscle tissue which is key to long term, weight management.

As we get older, our metabolism slows down due to a loss in muscle mass so by increasing lean muscle tissue by just 7 lbs would lead to more than 2,000 calories burned a week!

If you’d like to implement ‘The Lean Dad Blueprint’ along with the full ‘UDT Method’ which delivers 10KG + in sustainable weight loss, better energy and health and getting you back to your prime again, click HERE to apply now.

By continuing to use the site, you agree to the use of cookies. more information

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.