The Six Pack Dad Tribe

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

If you're over 40 and trying to lose fat, you may believe that you need to cut carbs. But when most busy professional dads make this common mistake, it almost always backfires. 

One of the biggest reasons guys cut carbs is because they associate carbs with the foods that caused them to gain weight: bread, pizza, pastries, chips, cakes, cookies, sugar, and other sweets.

But what makes these foods problematic isn’t carbs, but rather the combination of both carbs and fat. This duo is what makes foods extremely calorie-dense, delicious, and therefore easy to overconsume and gain weight on. In other words, carbs get blamed for what carbs + fat do. 

Reducing these foods undoubtedly helps people lose fat, but not all carbs need to be swept under the rug with them. In fact, the right carbohydrate sources can make fat loss easier while improving the overall quality of your diet. 

So what makes a good carbohydrate...

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

If you’re working out 5–7 days a week and your waist hasn’t changed in months, hitting your health goals probably doesn’t mean cramming in another workout.

We talk to busy dads every week who are doing everything “right” to get in shape. They’re:

• Consistent in the gym
• Doing both strength training and cardio
• Trying to eat well
• Yet the scale hasn’t moved in months.

If you’re on this frustrating plateau, here are 3 reasons why your hard work may not be paying off like you expect:

1. Exercise Ramps Up Your Appetite

Exercise is great for you, but it comes with some unfortunate physical and mental drawbacks. Physically, it increases your hunger, which actively works against fat loss. In order to lose fat, you need to eat less. But eating less becomes nearly impossible when you’re hungry because hunger drives us to eat. You only have so much willpower when you’re hungry. 

Furthermore, exercise drive...

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

Walk into any supplement store and you'll see products promising to build muscle, burn fat, boost testosterone, improve your health, increase energy, and just about everything else.

How many supplement claims are legit? Can supplements move the needle when it comes to my health? What supplements should I take? What works and what doesn’t?

In this article I’ll answer these questions while outlining the four things you need to know about supplementation:

#1: Supplements are largely unregulated

Unlike prescription drugs, supplements don't have to go through the FDA approval process to prove their safety and effectiveness before they hit the market. As a result, supplement companies can make bold claims about what their supplements can do for you, like “may boost immune support,” without actually proving it works. They’re just hoping they tug on your emotions enough to buy into the claims. So don't automa...

^{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
...

^{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
...

^{_{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...