Flat Dad Dave
@FlatDadDave
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Pizza baker. Father of 3. Helping 40+ dads lose weight sustainably while keeping their pizza, sanity & family. AI coach. No extremes. 🧔♂️🍕
Joined January 2018
This is so true @camp4 — as a dad I’ve realised kids don’t need a ripped father, they need one who isn’t scared to wrestle on the floor or chase them round the park till they’re crying with laughter. #CrossFit-style functional training seems perfect for busy dads who still want
Go read this discussion. It raises an important question: What are you optimizing for—form or function (or health)? @DrCamRx posted an unpopular opinion that most guys—even those who look lean and ripped—carry too much weight. I’ve been saying this for years. Guys are
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5:30am alarm. I could roll over. Then I remember the guys will text me later: "Why'd you miss class, loser? lol" "You're gonna be weak as my granny if you don't show" That's the power of community. Not shame. Just love and banter. That's where transformation happens. 😂💪
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I think you might be scaring some dads off ever trying to lose weight 😂 No way most are getting the kids or wife to try that lol You can drop fat (or add muscle) without turning family dinner into a prison camp punishment. Keep the pizza nights, keep the sanity, keep showing
I’m trying to picture a scenario where somebody eats this twice per day Every day For the next year And fails to put on 10+ lbs of muscle Legit cannot picture it HIGHLY ANABOLIC
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Your kids don't need a ripped dad. They need a present one. You can't be present when you're exhausted and obsessing over food. When you eat better and lift heavy things, you have more energy. Your kids notice. Your wife notices. The whole house feels different. You become
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8pm macro check: 1800 calories, 200g protein. Nailed it. Which means tonight: 25g dark chocolate chips with Mrs FDD after the kids are down. Guilt-free. Small wins compound into big results. That's how you actually transform. 🍫❤️ Dads: What's your guilt-free Friday reward?
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As a dad of 3, this hits home hard. Bed by 9pm but kids up coughing/screaming/needing comforted every hour? Still wrecked. Scales flat (or worse) for a whole messy week? Used to crush me. Now I know: broken sleep spikes cortisol → water retention + inflammation. Body
Think you can “push through” on 5 hours of sleep? Think again… Poor sleep affects more than just your energy levels. It tanks testosterone and destroys your sexual health. Here’s what happens in the body (most men don’t realize until it’s too late): 🧵
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So true mate! Working out is like the pepperoni on the pizza 🍕 – makes it tastier & builds dad strength 💪 But nutrition is the actual base that gets the fat off and keeps your energy steady. You can smash both – high-protein habits + lifts + pizza nights guilt-free! What's
The purpose of working out isn’t to burn fat. The purpose is to: → build muscle → get stronger Fat loss comes from your NUTRITION. Fat loss becomes much easier once you make this shift.
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100% this. I'm a dad of 3, running a pizza business—I used to skip breakfast entirely. Mornings were mental, energy tanked by mid-morning. Started hitting 30g+ protein first thing (yogurt, eggs, or porridge). Game-changer for staying steady when the house, kids, and business
Metabolism hack: Become addicted to eating 30g of protein within an hour of waking up. It’s a simple way to stabilize blood sugar, stop cravings, and switch your body into fat-burning mode for the day.
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Your willpower will fade. Your why won't. Hard days, sick days, tired days—they're coming. That's why the system starts with a psychological deep dive: Your real why: how you got here, why you're changing, and what's at stake for you and your family. Progress even when life
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You don't have time. You're right. But you'll have time later if you invest now. If you don't: less energy the floor's too far to reach worried looks from your kids dunking biscuits in your tea If you do: more energy you laugh more your kids call you strong you become the man
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Stop throwing money away on "protein noodles" and "high-protein cheese." Look at the ingredients: they're usually just the normal stuff, but cost 3x more. I eat real food: chicken, beef, lentils, veg, Greek yogurt. One scoop of whey daily. 180–200g protein. Done. You don't
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If you’re brand new to this, you might need to pick one thing and stick with it for a while before it starts feeling good. The love for movement usually shows up after the consistency, not on day 1. Just keep turning up.
Once you develop the love and need for exercise it doesn’t matter what you do anymore. In the last few years alone I’ve done any/all of the following: • Run • Golf • Hike • Bike • Walk • Swim • Sprint • Wrestle • Jiu Jitsu • Muay Thai • Lift Weights Find what
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💯 Eating well and working out doesn’t just change your body—it changes your whole family’s life! Fitness isn’t vanity. It’s the upgrade that lets us show up as the dads they deserve. 💪🍕
At 208 pounds, I was the dad who said "not now, I'm tired." At 184 pounds, I'm the dad who says "let's go" before they even finish asking. The difference wasn't just physical. It was mental, emotional, and spiritual. Being in shape gave me: • Energy to actually be present •
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Sunday morning chaos: kids doing everyone's head in. I pull on my shorts, tell them to do the same. Five minutes later: sprints in the rain, everyone laughing. That's what transformation looks like: fun, fitness, and not giving a toss what passersby think. ☔💨😂 Dads: What's
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Stealing this idea. Flooding my feed with jacked dudes for motivation, but keeping expectations realistic as a dad of three who runs a pizza business 😂. Good systems = good results 💪🍕🔥 #FlatDadDave
Here’s a tip. If you want to get in better shape or lose weight, whatever your fitness goal is, follow as many fitness accounts as you can and brainwash yourself with fitness content. Every time you open the app it’s what you see. Selective programming
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Refreshing to see someone else get it @chrisboettcher9. Dads need systems that can take a punch and completely change shape! We can't just eat chicken breast & broccoli 6x a week 😂 Being a dad is the hardest — and most fulfilling — thing in the world. 💪👨👧👦
I stopped taking advice from childless people. Fitness. Productivity. Life advice. All of it. And here's why: It's not that they're wrong. It's that they're playing a completely different game. Taking life advice from someone without kids is like getting marriage tips from a
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The fitness industry profits from your shame. I'm about your freedom. Shame is the pepperoni on the pizza of the fitness industry. It keeps you coming back for the next diet, the next program, the next pill. They don't want you to succeed. They want you to fail and come back.
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Love these Greg—short, sensible, and joint-friendly is exactly what us dads over 40 need. I’ve tried home workouts loads of times but I always lose steam without external accountability. Signing up for a functional fitness class is the only thing that’s ever kept me consistent
I’m over 40, short on time, and still getting stronger at home. The Best Home Workouts For Busy Dads Over 40 gave me quick, joint-friendly routines I can squeeze in before work. #DadFitness #Over40Fitness
https://t.co/3o2bARp6LP
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That's when the system mattered most. It explained what was happening and told me to trust the process. A week later, back to normal. Weight dropped. Back on track. The system doesn't just track your progress—it explains it. That's the difference. Dads: Ever had a week where
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