Helping full-time-working Australian dads over 35 drop 10kg of fat and 10cm off the waist in 24 weeks — training three days a week, eating real food.
Built for blokes who work for a living, train around their kids, and want the dad bod gone — without crash diets or destroying their family time.
The method works because it's built for one type of bloke. Check both lists before you book anything.
A four-phase body recomp protocol built for one type of client: the Australian man over 35, working full time, raising kids, who wants the dad bod gone in twenty-four weeks — and gone for good after that.
Install the protein habit. Lock the training pattern. Build to 10,000 steps a day. Run a small deficit to confirm the system works on your body specifically. It's simple on purpose.
The fat loss phase. Deeper deficit, sharper training, social-eating protocol. Most clients lose 5–7kg and 5–7cm off the waist in this window. This is where it actually happens.
Cross the 10kg / 10cm threshold. Diet breaks at maintenance every five weeks. The upper-body muscle that's been hiding under the fat becomes visible. You start looking like you lift.
The hardest phase — the one most dads have never made it to. Maintenance behaviours installed deliberately, mini-cuts run pre-emptively when drift starts. The dad bod doesn't come back.
No lock-ins on any tier. Pause or cancel when life demands it.
Month-to-month on every tier. No contracts. Cancel any time.
A free 11-page protocol showing exactly how working dads lose their first 4kg of fat in 4 weeks. Includes the full 4-week Phase 1 training programme, a protein-first meal framework, and three short videos on what most over-35 dads get wrong with fat loss.
The Lean Dad Method is the system we use to help full-time-working Australian dads over 35 lose the dad bod without crash diets, hour-long cardio sessions, or family time sacrificed at the altar of "the grind."
Twelve years of in-gym coaching, hundreds of clients, and roughly five thousand training sessions of refinement sit behind the protocol. We coach this brand faceless because the work isn't about the coach — it's about the centimetres off your waist and the version of yourself your kids grow up with. Some clients prefer it that way.
Most fat-loss programmes are built for people with time, no kids, and no job that requires them at full capacity. The Lean Dad Method assumes you have a 50-hour work week, two kids who need you in the morning and at night, and a partner who will (rightly) leave you if you start training at 5am and eating out of Tupperware at the dinner table. The protocol is designed around those constraints, not in spite of them.
Mostly because of Phase 4. Almost no commercial programme has a maintenance phase — they sell you the cut and then disappear. The Lean Dad Method assumes that losing the weight is the easy part, and that the next two years are the hard part. We coach the maintenance the same way we coach the loss.
For the first 8–12 weeks, yes. Protein tracked daily, total calories tracked five days a week. After that, the tracking tapers as you build calibration. By Phase 4 most clients track one week per month, not daily. If you genuinely won't track at any point, the Self-Serve tier is a better fit than Coached.
As long as you have a barbell, plates, and a rack, or a serious dumbbell set up to 25kg+ per hand, the method works. If you only have light dumbbells and bands, we'll be honest with you on the call about whether this is the right fit.
Weekday drinking, yes, for the deficit phases. Weekend drinking, no — it's budgeted into your social-eating protocol. We don't do total elimination because total elimination doesn't survive Phase 4.
Three sessions a week is the design. Miss one, make it up or skip — both fine. Miss several in a row and we adjust the programme. The method bends for real life.
Most clients lose 3–5kg in the first 8 weeks and 8–12kg total across the 24-week programme. Faster than that is usually water or muscle, not fat, and it rebounds. We aim for slower-and-keeps over faster-and-gains-it-back within 6 months.
No. Month-to-month. Cancel any time.
We'll talk about your training history, your current numbers, your goal, and whether the method fits. If it doesn't, I'll point you somewhere it does.
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