The Six Pack Dad Tribe

^{Written by Kris Einboden, GM and Professsional Coach at The Six Pack Dad Tribe}

If you're a busy professional dad, you probably don't have the time or desire to cook elaborate meals every day.

The good news?

You don't need to.

One of the biggest myths in fat loss is that healthy eating requires a lot of time and prep. In reality, the people who stay lean long-term make good choices easy and convenient.

Inside this article, you'll find simple, high-protein meals and snacks that require little to no preparation. These options can be kept at home, stocked in your office, or taken with you while traveling so you can stay consistent anywhere. 

A principle we teach inside The Six Pack Dad Tribe comes from the book Atomic Habits:

Make good habits easy.

This article will help you do exactly that with your nutrition. Here are my top 10 no cook, high protein meals and snacks to make fat loss easier:

1. Rotisserie Chicken 

Protein: 40-60g

2. Frozen High-Protein Meals

Examples:

• Healt
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^{Written by Kris Einboden, GM and Professional Coach at The Six Pack Dad Tribe}

Many busy professional dads are frustrated by the fact that most of their fat seems to collect in the belly, and they don’t know why.

This article is here to change that.

To understand belly fat, you first need to understand that not all fat is the same. There’s subcutaneous fat: the softer, pinchable fat stored just under the skin and distributed across the body. This fat is considered healthy. And then there’s visceral fat: a deeper, more metabolically active fat stored around your internal organs that causes the abdomen to protrude and is associated with chronic disease. Not healthy.

Where your body stores fat isn’t random; it’s a reflection of your lifestyle. In healthy lifestyle conditions, body fat is distributed more evenly as subcutaneous fat. But under unhealthy conditions, fat storage tends to shift toward the visceral/abdominal area, creating the classic “beer belly” look.

This is why two peop...

^{Written by Kris Einboden, GM and Professional Coach at The Six Pack Dad Tribe}

You probably know someone who can eat literally anything and not put on weight. On the flip side, you also probably know someone who seems to gain weight at the drop of a hat. Why this occurs isn’t a mystery, yet most people think it is. I am here today to tell you exactly how to become that person that can literally eat anything and not gain weight.

Contrary to popular belief, those who gain weight easily are typically not genetically doomed with a slow metabolism. In fact, most people’s metabolisms are pretty similar (most guys on average burn around 2,500 cals per day) and remain consistent across their lifetime, until about the age of 65, where everyone’s metabolism naturally starts to drop. Your metabolism isn’t the problem, so what is?

#1: You’re Overeating and Not Realizing It

The first problem is you are overeating and not realizing it. After coaching hundreds of people in person and online over t...

^{Written by Kris Einboden, GM and Professsional Coach at The Six Pack Dad Tribe}

(Read to the end for a free resource!)

Intermittent fasting (IF) is a game-changer for busy professional dads. Most diet advice adds more to your plate when it’s already full. Fasting does the opposite. It cuts down the decisions you have to make every day, which is huge for someone who already makes thousands of decisions each day.

Here are some of the key benefits of intermittent fasting:

• Enhanced Cognitive Function: Many of our executive clients report enhanced morning energy and focus after making the switch to IF, which is a huge benefit for those with highly stressful, demanding careers.
• Accelerated Fat Loss: By cutting out heavy breakfasts, mid-morning snacks, and late-night junk, you naturally lower your overall calorie intake and lose fat without having to do special diets or obsess over every calorie. 
• Improved Metabolic Flexibility: If you eat every time hunger strikes, you never give your
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^{_{Written by Kris Einboden, GM and Professional Coach at The Six Pack Dad Tribe}}

After coaching 300+ busy professional dads, we’ve noticed one challenge comes up again and again: travel.

Travel is challenging because it gets you out of your normal routine. You don’t have access to your pantry. Early mornings. Airports. Hotels. Business dinners. Fast food. Long days on the road. Constantly being crunched for time.

And the reality is, when you travel, you’re probably going to have to eat out more than you normally would. That’s not necessarily a problem. You don’t need to eat perfectly or avoid restaurants altogether to continue making progress.

You just need to know how to make better choices when your options are limited.

Here are some of the healthier, higher-protein options we recommend from some of the most popular fast-food restaurants so you can stay on track no matter where you are:

Chick-Fil-A

1. Grilled Chicken Club SandwichCalories: 465 cal | F: 17g, C: 41g, P: 37g | So...

_{Written by Tyson Johnson, Founder of The Six Pack Dad Tribe}

Back in the early 2000’s, I went through a dramatic health transformation. I went from 25% bodyfat to 8% body fat. It was awesome.

But there was a problem: How I got there wasn’t going to work long term, especially after I graduated college and started a family. My time in the gym was extremely long and intense. And my diet was super strict. I knew it wasn’t sustainable forever. 

So my quest became how to slowly become less extreme, while still maintaining my lean, fit, healthy physique, year round. (I say “year round” because one thing I hated was feeling heavy. I would also see guys in the gym who were incredibly strong but had little definition. You definitely couldn’t see their ab definition. I was determined to be different.) 

I spent the following years slowly weeding out what I didn’t need, simplifying my approach to make it more sustainable, and removing any extreme aspects of the program. I was basically my own test dum...

_{Written By Kris Einboden, GM and Professional Coach at The Six Pack Dad Tribe}

We’ve worked with 300+ busy professional dads, and one of the most common things our guys struggle with is late-night snacking.

Why?

Because for many guys, it’s a coping mechanism for stress. 

Being a busy professional dad comes with a unique set of challenges. From sun up to sun down, you are going at full speed. Managing work responsibilities on top of family responsibilities is basically two full time jobs. The only time you get to relax is late at night when the kids are in bed. You stay up late to cherish this quiet time and nothing feels better than enjoying a tasty treat or snack with that. Late night snacking solves one problem (the stress from your day) but creates a whole new problem: weight gain and poor health. 

If late night snacking is standing between you and your health goals, here are four proven strategies we use to help our clients break the cycle of late-night snacking:

1. Start W...

Written By Kris Einboden, GM and Professional Coach at The Six Pack Dad Tribe

We recently ran two LinkedIn polls.

The first asked: Is processed food healthy? The second asked people to choose which was least healthy: soda, pastries, red meat, or processed food in general. In both polls, a majority of people pointed to processed food as the problem.

While it's true that many highly processed foods are easy to overconsume and provide little nutritional value, I think this reveals a much bigger problem: we've started labeling foods as simply "good" or "bad." At The Six Pack Dad Tribe, we teach a different approach, and I want to share that with you today.

Food Exists on a Spectrum

One of the biggest mistakes people make is believing that every food falls into one of two categories:

• Healthy = unprocessed = good
• Unhealthy = processed = bad

Nutrition simply doesn't work that way. Instead, food exists on a spectrum: from foods you should eat frequently, to foods you should eat ...

Written By Kris Einboden, GM and Professional Coach at The Six Pack Dad Tribe

One of the most common objections we hear when someone considers investing in our services is:

“Why would I pay for online coaching when I could hire a personal trainer for about the same amount?”

It’s a reasonable question, and, at face value, it makes sense to think that in person training would be more valuable. As a former personal trainer myself, I can say firsthand that personal training provides tremendous value if your goal is to learn how to exercise, improve their technique, stay accountable to your workouts, or build muscle and strength. But if your primary goal is fat loss, personal training may not be the best investment because more exercise isn't going to adress the root cause of your problem. 

Fat loss is primarily a nutrition problem, not an exercise problem. 

I didn't fully understand how important this distinction was until I experienced it firsthand.

While working as a personal train...

 Written By Kris Einboden, GM and Professional Coach at The Six Pack Dad Tribe

If you’re a professional dad, time is your most scarce resource. You don’t have time to live in the gym, and you certainly don’t want fitness taking over your life. Yet, you probably have goals of losing weight, gaining muscle, improving your health, and getting in better shape. You know you need to exercise; the crux of the issue is you just don’t seem to have the time to do it.

The good news is you don’t need a ton of time to accomplish those goals. With only ~ 15 minute workouts and basic equipment (bodyweight, dumbbells, and standard cardio machines), you can build muscle, drop fat, and get back in shape.

Here are three proven, time-efficient training methods for cardio and strength you can start tomorrow:

Method #1: HIIT Cardio

High-Intensity Interval Training (HIIT) alternates brief bursts of intense effort with easy recovery periods. If you are looking for fat loss, cardiovascular health, and bet...