FIT-RADS: No-Nonsense Fitness Guide
The audience for this guide are guys like me: dads with young kids, a little extra weight, and the intention to be fit but pulled in too many directions.
There is a lot of noise out there. But recent data suggests you can successfully gain muscle and lose fat at the same time (“Body Recomposition”).
What You Will Need
- Time: 3-5 hours per week for weightlifting (Gym access required)
- Tools: Food scale & Bodyweight scale
- Apps: Hevy (workout tracking) & MacroFactor (food tracking)
- Tech: Smartwatch or pedometer for steps
1. Diet
Calorie deficit with adequate protein.
2. Weightlifting
Frequent enough with high intensity.
3. Activity
Low intensity and consistent (Walking).
Chapter 1: The Diet
This is the most important part. You cannot lose fat without eating less food than you burn. For a manageable deficit, aim for 500 calories below maintenance.
Real Talk on Calories
Estimating your burn is hard. Calculators are often wrong. For reference, as a 6’0″, 35-year-old male, my BMR was roughly 1,700. I started eating 1,400–1,500 calories a day to lose 0.5–1lb a week.
The Protein Rule: 0.7–0.9 grams of protein per pound of body weight. This preserves muscle while you lose fat and keeps you full.
Quick BMR Estimator
*Based on Mifflin-St Jeor Equation + Sedentary Multiplier (1.2). Adjust based on scale feedback.
Protein Go-To List
Chicken breast, turkey, tuna, salmon, eggs, Greek yogurt, cottage cheese, deli meats, whey/casein protein shakes, keto bread, high-protein wraps.
Sample Day (1,400 Calories / 150g Protein)
| Time | Meal | Calories | Protein (g) |
|---|---|---|---|
| 8 AM | 100g liquid egg whites + 50g whole egg | 120 | 16 |
| 9 AM | Fit Crunch protein bar | 200 | 16 |
| 12 PM | Thai red curry with lean chicken | 300 | 25 |
| 2 PM | Nurri protein milkshake | 150 | 30 |
| 5 PM | Chicken shawarma salad | 250 | 20 |
| 7 PM | Turkey sandwich on keto bread | 200 | 20 |
| 9 PM | Greek yogurt bowl + 1/2 scoop whey | 180 | 23 |
| TOTAL | 1,400 | 150 |
Pitfall: The “Whoosh” Effect
Weight loss is not linear! I stayed at 165lbs for 3 whole weeks, then dropped 3lbs in one day. This is water retention masking fat loss. Zoom out and trust the process.
Chapter 2: Weightlifting
Intent and Intensity. The goal is not just to do a number of reps, but to train each muscle hard enough that the last rep is nearly impossible.
The Protocol
- Warm-up: 1 set at 20-30% weight to activate blood flow.
- Working Sets: 2-4 sets close to failure (last rep is a struggle).
- Rest: 1-2 minutes between sets. 48h between working the same muscle group.
- Progress: Once you can hit >15 reps, increase the weight.
Best Exercises by Body Part
Sample Weekly Schedule
| Day | Focus | Muscle Groups | Abs |
|---|---|---|---|
| Monday | Upper A | Chest, Back, Biceps, Triceps | Hanging Leg Raises |
| Tuesday | Lower A | Quads, Hamstrings, Glutes, Calves | Cable Crunches |
| Wednesday | Rest | – | – |
| Thursday | Upper B | Shoulders, Chest, Back, Arms | Lying Leg Raises |
| Friday | Lower B | Glutes, Hamstrings, Quads, Calves | – |
| Weekend | Optional | Steps, Stretching, Mobility | – |
Chapter 3: Activity
The best form of cardio for fat loss and consistency is walking. It is easy to recover from and doesn’t spike hunger like high-intensity cardio.
- Goal: Average 6,000 to 10,000 steps per day.
- Hacks: Pace during phone calls, walk after meals, park farther away.
- Hydration: Aim for 3+ liters of water a day.
- Sleep: Critical for recovery, though often out of our control as parents.
- Creatine: 5mg a day is effective and safe.