The “Dadbod” – Team Fighting Fit

The “Dadbod”

A quick blog post from me today.

So, I recently came across the term “DadBod’ – It is that doughy like body type that most men in their mid 30’s + experience especially post fatherhood.

I did a google search for dad bod and this was one of the images I found of Holywood stalwart, Leonard DiCapreo (Great performance in the movie Wolf of Wall Street by the way!) sporting his Dad Bod.

leo dad bod

Now, here’s a little story. Around 2006, I suffered a recurring knee injury which led me to get some surgery on my right knee. The result saw me get lazy and I didn’t return to serious training for a few years after. Although I did a bit here and there, casual running, weight training and some MMA training, I never did any regimented training and my diet pretty much went out of the window.

During the next few years, I slowly crept up in weight and then, my daughter was born. I wasn’t too far off the above body Leo is sporting so I definitely was a member of the  Dad Bod Club. The thing is, I remember holding my daughter without a shirt on and thinking, If I carry on like this, she’ll probably latch on to me for breast feedings.

After losing a lot of weight before, I decided to get back into the gym. After all, I wanted to be able to be an example for my daughter in more ways than one. I wanted to protect her and knew I needed to get back into Muay Thai. I wanted to be able to tell her to follow her dreams without her asking me why I didn’t follow mine and so, I got back into the gym.

This is my current “Dad Bod” and it’s very much still work in progress. Granted, I work in the fitness industry but I am a very busy business man and family man too. Sometimes it’s hard enough to get my own workouts in despite running a fitness facility. Some days it’s hard to eat the right foods too… So yeah, I totally get it but guess what, it can be done and just needs managing like any good business plan does.

A photo posted by Fahad Maniar (@fahadm150) on

Utlimately, this is a case of settling. Do you settle for anything but the best you can be?
If you’re not ready to settle for average then read on…

So, you’ve seen my Dad Bod. Okay, there are tonnes better out there but I still believe mine is a more weaponised body than the first one shown.

Here’s How I achieved it (with room for ice cream and the odd cookie)

Monday to Friday I am strict with my training and my diet.
My morning ritual is the same. Whether I work out or not in the morning, I will have a Green Smoothie.

The Green Smoothie is a blended concoction containing spinach, kale, berries, protein powder, almond milk and nut butter with a spoon of probiotic yogurt for some added good bacteria.

I aim to drink 3 litres of water per day.

I will ensure I consume my lean body weight in lbs in protein. That equates to about 130g of protein per day give or take. You’ll need between 0.8-1g of protein per lbs of lean body mass. (You’ll need to calculate your body fat percentage to work this out)

I’ll train weights 3-4 times a week and do some form of high intensity cardio training 1-2 times a week. My training sessions are rarely longer than 1 hour but usually 45 minutes long to save time because I am busy.

I don’t eat processed carbohydrates where I can help it though I do like carbohydrates. I love rice so I earn my rice by having it as my post workout meal.

I try to eat as much green veggies as I can and I’ll supplement with protein powder, BCAA and fish oils, that’s it for now.

I aim to get between 6-8 hours of sleep per night

I  allow myself to relax on my diet at the weekends. I take a rest day on Saturday and sometimes on a Tuesday depending on how hard I have trained in the week. I’ll take my family out to eat once a week and I’ll eat dessert too!

The combination of a good diet, strength training, sleep, recovery and having an active sex life ensure that even in my mid/late 30’s (not sure what you call 36 going on 37) that my testosterone levels are kept elevated. Dips in testosterone levels and a sedentary lifestyle are why most men experience rapid weight gain in their 30’s

Remember, it’s never too late to sculpt a good male physique and by incorporating a good strength training program, diet and recovery regimen, you’ll slow down the dip in testosterone levels or even help reverse the drop slightly which will keep your masculinity in check well into the later years of your life!

About the Author

Hi, I am Fahad and I am passionate about fitness, combat sports and personal development. I have combined those three things with my mission of helping people live kick ass lives and created Team Fighting Fit. A training program and community to help you achieve your goals in half the time!