Barbell Shrugged - New Dads: How To Avoid DadBod - Diesel Dad Episode 10

Episode Date: May 7, 2021

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Welcome to Diesel Dad, episode 10. Today's episode is gonna be a little bit different. My name is Anders Varner, and today we're gonna be talking about the fact that in six weeks, I'm gonna have baby number two showing up in my life. Welcome to Diesel Dad, episode 10. Today's episode is gonna be a little bit different.

My name is Anders Varner, and today we're gonna be talking about the fact that in six weeks, I'm gonna have baby number two showing up in my life. And if this is baby number one coming for you in the next couple months, you need to listen. And if it's baby number two coming, learn from the pro of how to go about this to do it better than you did in step one because your boy fell into every

possible trap that you could ever imagine that a new father is going to do that is going to result in 15 pounds of fat over the first six months and nobody wants that. So today's video is a little less on the pure educational side of all the functions of health and fat loss and much more aimed at soon to be fathers or people expecting to have their second, third, fourth, 12th kid. I don't know who it is, but this is the strategy that I'm taking into baby number two to overcome all of the obstacles that I faced in

number one that allowed me the beauty of putting on an additional 15 pounds of body fat and just looking like a disaster. I looked like the cliche dad bod that nobody ever wants to be a part of, soft, slow, sluggish, just not the thing that anybody wants to see. So check it out. There's four big rocks that we always talk about and none of that changes. We always talk about the mentality. We always talk about our metabolism. We always talk about macronutrients and we talk about muscles. And those four core principles are the big rocks that we want to be moving and paying attention to every single day of our lives to move towards our goal. Now, if this is the first baby that you are having in your life, you need to understand one thing. Mentality is the most important. You need to fully buy in

to the fact that it's going to be hard and it's going to be done with less energy and that you are still going to show up and put in the work. It's going to be done with less energy and that you are still going to show up and put in the work. It's going to be a different amount of work and that's all good. See, the thing that you're probably focusing on right now is how scary it is to have a baby. You're probably very excited about having baby number one, which is radical. It's dope to be excited about having a kid. You have no idea what's coming, but what's going to happen is as you get closer and closer, it's going to get a little bit scary, right? Who knows who you are as a father?

Who knows what's going to happen? Who knows what baby's about to pop out of there? What kind of personality it has? It's like this living being creature. And all you did was try and create a little bit of friction. All of a sudden, magic happened. Now, nine months later, boom, human being. This little thing that was on the inside of your wife

is now on the outside and now you got problems. Not only that, it's gonna be up at weird hours of the night. It's gonna be crying all the time. You got diapers to deal with. You got a whole life of no longer living for yourself. You are living for that nine pound creature that just showed up into your life and you're a dad forever.

That's crazy, right? And the thing that we are always the most scared of is the fact that all these things that we always held on to so tight that identified us. Like I used to go surfing all the time. I used to be training all the time. I used to be coaching all the time. And as soon as that little nugget showed up, a lot of that stuff just disappeared just disappeared a lot of that free time and I was scared all those things were going to disappear when the little nugget showed up though it all made sense because my identity shifted from that married dude that got to do anything he wanted really whenever he wanted to dad who wanted to be home I wanted to watch that little nugget learn how to crawl. I wanted to watch little Diesel become Diesel. I want to one day watch her snatch her body weight and be a total savage. The only way that I can do that is to be the Diesel dad. So everything that you're

worried about, understand it's cool. You're going to get rid of all those selfish pieces of your life. You're going to become a significantly more self selfless person and it's going to be so radical because this new identity that you don't even know is coming it's coming and you're gonna crush it my goal is to help you get through this in the best way possible in the most optimal way possible set you don't destroy all the hard work that you put into the gym and your nutrition and your mentality and everything that you've been done in the past to make you breedable. Now that you've bred, this is the path.

So how do we do it? Mentality, that's gonna be the biggest rock, right? It's gonna be hard. You're gonna be doing it on less energy and you're still gonna show up. Both of those are so important because it's going to be really hard. What's hard about it?

Well, it's hard that you're gonna be up at 3 a.m. every single day for the next three months. It's going to be hard that you're gonna be doing high-level problem solving, trying to get a baby to be quiet and sleep at 3 a.m. That's gonna come down to a lot of negotiating with your wife and high level problem solving at 3 a.m. with two people.

It's going to be challenging. You're gonna be having really intense conversations trying to figure out and problem solve how to get a baby to go to sleep so that you can get a little bit of sleep. It's also, number two, you're gonna have a lot less energy. You know why? Because your sleep's gonna suck.

When your sleep sucks, your energy sucks. You're not recovering, you're gonna have a lot less energy. You know why? Because your sleep's gonna suck. When your sleep sucks, your energy sucks. You're not recovering, you're not repairing, you're not coming into the day with this bright eye, bushy tail, feeling amazing like you were the day before you had a baby. And guess what? Number three, you're still gonna show up. Because it's your job to show up,

and it's your job to put your best foot forward every single day. It doesn't matter how hard it is. Hard is what you signed up for by becoming a dad. Now on the more technical pieces of it, we can all accept that this thing's going to be challenging. And then we get into the more technical pieces, right? Macronutrients, muscle, and metabolism. Metabolism is one that I've really loved because this is the greatest opportunity in the world to bond with your baby, right? Check it out. You are relatively unimportant to the child right now.

You have to actually go find ways to build a relationship with the baby that does not need you. You don't have any milk. You have no milk. The baby needs to eat and sleep and poop and you don't really need to do any of that. You serve no real actual purpose. But what you do is that you give mom a break. And the best way to give mom a break is to grab a hold of that little baby and go for a walk. And notice that I did not say put the baby in a stroller and push it around the neighborhood. Man up, you're an animal, you're not a human.

Humans use strollers. You are a savage and you carry that baby. Why? Because carrying that baby's like wearing a 10 pound weight vest. And the next day it's like an 11 pound weight vest. And the next day it's like a 12 pound weight vest. And over time you carry your child. It's important to carry your child, not just because you're 12 pound weight vest. And over time, you carry your child.

And it's important to carry your child, not just because you're wearing the weight vest of that baby every single time you walk a mile around your block. What's also important is that you develop movement skills with your child. I'm not a baby coach. I don't coach babies how to be strong, but I understand core strength. I understand stability and I understand movement awareness. And that starts at a really, really young age. And the best thing you can do is carry your kid because it constantly is forcing itself

to balance itself on your arm. That is how you build strong human beings. You force them into an environment in which strength matters. Balance matters. These are how you are going to move throughout your day. I'm very passionate about this because I believe that we have to talk and read and integrate movement into kids lives immediately and do it every single day and challenge it every single day and it's very important for long-term success and movement awareness

and strength and health to constantly be challenging our body in a physical capacity and you can start that on day one by carrying your child and getting it out of a stroller number two you need to be doing it all the time. Give mom a break. Be the hero in the house. She doesn't need you to feed the kid. She doesn't need any of that. She needs sleep. She needs you away from her and she needs a baby gone. Little tiny breaks so that she can get some rest and have some clarity. Am I the perfect dad? Hell no. Am I the perfect husband? Hell no. But I understand these tiny little things that make a massive amount of

difference because the first time I did it, it didn't do it right. Now I know. That's how you boost your metabolism. You go for walks and you carry your kids and you build movement capacity by challenging their stability and build the core strength on day one. Go walk. Get rid of your stroller. Strollers are cop-outs. You don't need them and you shouldn't use them. Number two, it's gonna be our macronutrients. It's gonna be hard, right? You're gonna be finding yourself up at 3 a.m.

You've been up at 3 a.m. every single day for three weeks in a row. And you know what the easiest thing to do at 3 a.m. is? Creep on over to the refrigerator, grab a spoon, get into the peanut butter. That's what you're going to do. Don't do it. Don't do it. We need to focus on one thing when it comes to macronutrients in the first stages of becoming a dad. We need to understand that protein's king. It's always king.

Protein's number one. Get your body weight in grams of protein a day. Use that as the most satiating, most metabolically challenging macronutrient that you're going to be focusing on. I want you to just focus on protein. We don't have to worry about anything else, just protein. Everything else will kind of fall into place. If you're making sure that you're getting between 150 to 200 grams of protein, one gram of protein per pound of body weight is going to be the goal for the next six months of your life. It should be the goal for the rest of your life, but really focusing on it during these

harder times where you're not getting the sleep. You need to be fueling your body with the macronutrients it needs to build long-term, strong, sustainable muscle. And that gets us to number three, muscle, or number four, muscle, right? We talk about mentality, we talk about metabolism, we talk about macronutrients, and the fourth one is muscle, which gets into your training.

Three days a week, 20 to 40 minutes, all resistance training, no high intensity interval training, no CrossFit, the beat down that your body is gonna take from the lack of sleep, the lack of recovery, anything except pure strength training done in the 85 to 90% range for higher reps, somewhere in the six to eight range,

maybe getting into 12s depending upon level of intensity and weight on the bar, but keep it short, keep it simple. The Diesel Dad program, if you are following that, we want you on the E-Mom Aesthetics program. E-Mom Aesthetics is between 15 and 30 minutes you're coming in you're lifting weights couple super sets build muscle and get out you do not need to be beating your body down during this time it's already completely shattered from the fact that you're up at 3 a.m every single day of your life for the next six months please do not go and smash yourself doing super high intensity efforts

without sleep, with poor nutrition, with poor problem solving, poor everything going on. You've got a three month window where this is going to be brutal. It's going to be really hard. You've got a six month window where you're going to be getting back. And if you do what I did, which was eat poorly, you're spooning peanut butter out of a jar at 3 a.m., you're sleeping poorly like I was, we're all going to be asleep poorly. You're doing really, really poor amounts of movement during the day. All of this stuff is going to result over the next six months in 15 pounds. But if you wake up and you focus on your mentality,

the fact that it's going to be hard, you're going to have less energy, and you're still going to show up and put your best foot forward, we understand the mental part. We can handle that, right? You got this. Number two is going to be your metabolism. Carry your baby, get rid of the stroller, and go walk consistently. Number three, macronutrients. Macronutrients, you need, you need to focus on protein. One gram of protein per pound of body weight. Let the rest figure itself out. And then number four, short muscle building workouts.

Couple supersets. If you're on the Diesel Dad training program, Emom Aesthetics, get in, build some muscle, keep the intensity moderate and survive. You're gonna do it, you're gonna crush it. It's gonna be hard, you're gonna have less energy, you're going to show up, most importantly. This is episode 10 of the Diesel Dad.

I've got six weeks before I become a dad again. I can't believe I'm going back to diapers. It's so crazy. We just got out of them and now I'm going back. Ha! Life is so crazy. I'm so excited for this little nugget to show up. I don't know if I'm having a boy or a girl.

All I know is it's gonna be a total savage. Little Diesel's turning three. Baby Swole is about to enter the world. This Diesel dad is not gonna put on 15 pounds of bad fat like he did on baby one. And we're gonna stay strong, lean, and athletic without sacrificing family, fatherhood, or fitness. We'll see you guys next week.