PRESENTS
DIESEL DAD
30day
21-DAY CHALLENGE
YOUR 21-DAY GUIDE
TO LOSING 9 POUNDS IN 21-DAYS
TO BUILD A STRONG, LE A N , A N D AT HLE T IC BODY WIT HOU T
SACRIFICING FAM ILY, FAT HE R HOOD, OR FIT N E SS.
M A K I N G
S T R O N G
P E O P L E
S T R O N G E R
MENTORSHIP
AR E YO U A B USY DA D?
Are you ready to lose 20-40 pounds without
restrictive diets, crazy supplements,
and countless hours in the gym?
C L I C K TO SC H E DU L E YO UR
FREE COACHING CALL!
M A K I N G
S T R O N G
P E O P L E
S T R O N G E R
TABLE OF CONTENTS
Author Bio
5
Join The Diesel Dad Community
6
Diesel Dad 21-Day Challenge Cheat Sheet
8
Welcome to the Diesel Dad 21 Day Challenge
13
We Get It and We Got You
14
Diesel Dad 21 Day Challenge Details
15
Pre- Challenge Assignments and Deliverables
Intra - Challenge Assignments and Deliverables
Post - Challenge Metrics and Requirements
How We Got Here: Diesel Dad Origins
19
Dysfunctional to Diesel: Building the Diesel Dad
21
Our Promise
23
Mindset
25
Facts and Future
The Mind
The Body
Significant Relationship
Friends and Family
Impact
Hobbies and Experiences
What is Your Metabolism
28
Total Daily Energy Expenditure (TDEE)
What is BMR: Increasing Baseline Metabolism
Understanding N.E.A.T.: Why Fidgeting Helps Fat Loss
Muscle: Maximize Your Metabolism
Thermal Effect of Food: Burn Calories By Eating
Four Quarters of Fat Loss
Own Your Morning
Diesel Dad 100 Morning Routine
Trigger -> Habit -> Reward
THE DIESEL DAD CHALLENGE | 4
TABLE OF CONTENTS (CONT.)
Diesel Dad 100: 30 Workouts
43
Habit Stacking: Training and Nutrition
46
Macronutrients
47
Nutrition So Your Family Doesn’t Hate You
Diesel Dad Nutrition: Strong, Lean, and Athletic
Calorie Intake
Macronutrients
How Much to Eat
How Much You Eat Matters!
What to eat (Food Quality)
PROTEIN
CARBS
FATS
How Do You Calculate Macros?
53
Food Labels
What If the Food Doesn’t Have a Label?
Measuring Food
What If I Don't Have a Scale?
Tracking Food
Tracking Alcohol?
Tracking at Restaurants or While Traveling
Macro Counting Tips and Tricks
Stepping on the Scale
62
Muscle
63
Diesel Dad Training Programs
Free Bonus Resources
Program Delivery
21-Day Challenge Workout
67
Mastery
72
Diesel Dad Mentorship
Diesel Dad Meal Prep and Recipes
74
Thank You
98
THE DIESEL DAD CHALLENGE | 5
BIOS
Anders Varner
Doug Larson
Anders Varner is the host of the Top 10, Health
COO and founding member of Barbell Shrugged
and Fitness Podcast, Barbell Shrugged with
(2012), has been in the world of functional fitness
over 49 million downloads. In 2010, he founded
for almost his entire life, beginning gymnastics
San Diego Athletics in Pacific Beach, CA and
at age 3and Olympic weightlifting at age 14
sold the gym in 2016. He has coached athletes
then starting CrossFit in 2006 at age 23 after
from every major sport including the NFL, MLB,
spending a season as a pro baseball Strength and
WWE, and CrossFit. As an athlete he competed
Conditioning Coach with the Colorado Rockies.
in the CrossFit regional four times, medaled at
He has been a Certified Strength and Conditioning
multiple Olympic Weightlifting competitions,
Specialist (CSCS) through the National Strength
and had the honor of being John Cena’s training
and Conditioning Association, received his Master’s
partner for four years.
Degree in Kinesiology(movement science) with a
Anders' path from high level athletics to father,
concentration in Health, Sport Scienceand Nutrition
husband, and entrepreneur has been loaded
through the University of Memphis in Memphis,TN.
with obstacles, pitfalls, and his success can only
Doug also owned and operated CrossFit Memphis
be defined through his daily practice of personal
from 2009-2018, training thousands of athletes
development. Anders has focused his efforts
for CrossFit, weightlifting and powerlifting as well
on helping busy executives and fathers develop
as general fitness. His main specialtiesare human
transformative mindsets to reshape their identity
movement, weightlifting technique and mobility
and ensure the confidence they portray on the
as well as maximizing strength, power and work
outside is rooted in the confidence they feel on
capacity.Since starting Barbell Shrugged, Doug
the inside..
has had a heavy hand in building, promoting and
Anders is the creator of the Diesel Dad
managing many, goal specific online training
Mentorship and R.A.P.I.D Health Optimization
programs followed by thousands of athletes
programs. These mentorship programs
worldwide. On the side, Doug has been competitive
implement world class protocols in functional
in MMA and jiu jitsu since 2004 and totally knows
medicine and professional coaching to help busy
how to choke people unconscious with their own
fathers be the leaders they want to be.
clothing... if that’s your thing.
THE DIESEL DAD CHALLENGE | 6
JOIN the Diesel Dad COMMUNITY
CLICK PICTURES FOR LINK
DIESEL DAD DOJO
Home for Diesel Dads that love lifting weights and train
to be strong, lean, and athletic without sacrificing family,
fatherhood, or fitness.
BARBELL SHRUGGED PODCAST
The Barbell Shrugged Podcast, with over 44m downloads,
is your leading resource for strength, conditioning, and
health delivered to you every Monday and Wednesday.
Your hosts Anders Varner and Doug Larson bring you
the principles of strength and conditioning in a fun,
entertaining platform to guide you on your journey to
living a strong life.
BARBELL SHRUGGED YOUTUBE
Over 1,700 videos, interviews, and 200,000+ subscribers
teaching you how to perfect your technique, increase
strength, and live a strong, healthy life. Be sure to
subscribe and turn on notifications for immediate updates
on new videos.
FACEBOOK-SQUARE Instagram
SOCIAL MEDIA
Daily posts, movement demos, and free workouts
to live your strongest life.
Facebook:
Barbell Shrugged Instagram Page
Shrugged Collective Private Group
Instagram:
Barbell Shrugged
Anders Varner
Doug Larson
THE DIESEL DAD CHALLENGE | 7
DIESEL DAD 21 Day Challenge Cheat Sheet
Welcome to the Diesel Dad 21-Day Challenge.
The following pages will give you the insights and education you need to lose 9
pounds in 21 days to build a strong, lean, and athletic body without sacrificing
family, fatherhood, or fitness.
However, you are here to kick start your fat loss and testosterone journey by
losing nine pounds in the next 21 days.
Before taking the deep dive into the entire book, this section is designed to
lay out the daily requirements as well as 21 daily habits you can leverage to
accelerate fat loss and muscle building.
This section will be broken down into Pre-Challenge requirements, daily
commitments, and Diesel Dad habits.
Pre-Challenge Requirements
Before you begin your journey, it is important to accurately assess your
starting point.
The following six steps will allow you to have an objective view of your current
self across multiple wellness metrics.
1.
Take “Before” Picture: The day to day challenges in your body may not
be noticeable. However, having a picture to reference in 21 days will be
beneficial to see how far you can go in such a short period of time. Post
picture to social media platform, tag @andersvarner and use the hashtag
#dieseldad.
2. Schedule Free Coaching Call: This is the fastest way to ensure success.
This free coaching call is designed to answer any questions you may have
about the program as well as discuss coaching options to guide you to
your fat loss goals. Click to Schedule your Call
3. Facts and Future: This worksheet will help you assess your current mindset
around fat loss, nutrition, fitness, how these affect your internal and
external environment, and create goals for the person you would like to
become as you achieve them. Click to fill out Facts and Future
4. Join the Diesel Dad 21-Day Challenge Facebook Group: This is your home
for support, success stories, and thousands of men living a strong, lean,
and athletic life without sacrificing family, fatherhood, or fitness. Join Now
5. Prepare for Day 1 of the Diesel Dad 21-Day Challenge.
THE DIESEL DAD CHALLENGE | 8
DIESEL DAD 21 Day Challenge Cheat Sheet (CONT.)
Daily Requirements
These three steps are the most critical components of the challenge.
Doing these right will guarantee that you lose nine pounds in 21 days.
How to Eat
There is a little math involved here but you are going to keep this as simple as
possible.
• Step 1: On a separate sheet of paper, write down your goal bodyweight.
• Step 2: That goal body weight is the number of grams of protein and
carbohydrates you are to eat daily.
• Step 3: Take your goal body weight and multiply it by 25% or .25. This is
the number of grams of fat you are to eat daily.
• Step 4: Divide each of those numbers by 3, if you like to eat 3 meals and
day, or 4 if you like eating 4 meals a day.
For example:
Goal Bodyweight: 180 pounds
Daily Protein Goal: 180 grams
Daily Carbohydrate Goal: 180 grams
Daily Fat Goal: 180 x .25 = 45 grams
Three Meals a Day:
180/ 3 = 60g of protein per meal
180/3 = 60g of carbohydrate per meal
45/ 3 = 15g of fat per meal
Four Meals a Day:
180/4 = 45g of protein per meal
180/4 = 45g of carbohydrate per meal
45/ 4 = 12g of fat per meal
THE DIESEL DAD CHALLENGE | 9
DIESEL DAD Day Challenge Cheat Sheet (CONT.)
How to Boost Metabolism
The “Four Quarters of Fat Loss” is a system that supercharges your
metabolism to fuel fat loss around the clock.
There are 24 hours in a day.
You should be asleep for 8 of them leaving 16 waking hours in a day.
You can divide those 16 hours in four, four hour quarters.
For Example:
6 AM - 10 AM
10 AM - 2 PM
2 PM - 6 PM
6 PM - 10 PM
In each quarter of your day you are responsible for the following:
• Walk 1 mile
• Drink 20-32 ounces of water
• Stretch for 2 minutes
Implementing the “Four Quarters of fat Loss” system int your daily life
guarantees you will hit 8-10 thousand steps, drink 80-100 ounces of water, and
increase range of motion in every joint in your body.
Not to mention, this is the most efficient and effective way to optimize fat loss.
Sleep
Plain and simple, be in bed before 10:30pm every night.
Testosterone is produced in your sleep.
Fat loss happens in your sleep.
Sleep is the magic pill for boosting testosterone, metabolism, and fat loss.
THE DIESEL DAD CHALLENGE | 10
DIESEL DAD 21 Day Challenge Cheat Sheet (CONT.)
Habit Stacking
The following 21 items are daily habits that you can implement into your life
that will expedite your results and create long term, sustainable results.
When done perfectly, these 21 habits will redefine how you live so you never
have to worry about fat loss ever again.
D AY
ACTIVITY
1
Eat at least 30g of protein per meal
2
Only shop on outside aisles of grocery store
3
Eat vegetable at every meal
4
Turn off all electronics 30 minutes before bed
5
Be in bed before 10:30 PM with lights out
6
Park car as far away from stores as possible to increase steps
7
Eat lunch outside
8
Stop eating at 80% full
9
Buy a nice water bottle that you keep with you
10
Throw away junk food
11
Eliminate additional calories from soda or beer
12
Pack lunch to eliminate eating out
13
No Fast food
14
Go on a nightly family walk
15
Eliminate liquid calories
16
Only fruits, veggies, nuts or seeds visible on kitchen counters
17
Get nine hours of sleep on weekend days
18
No eating two hours before bed
19
Write meal plan for week
20
Pre- make vegetables to prepare for week
21
Schedule physically active weekend activity
THE DIESEL DAD CHALLENGE | 11
MENTORSHIP
AR E YO U A B USY DA D?
Are you ready to lose 20-40 pounds without
restrictive diets, crazy supplements,
and countless hours in the gym?
C L I C K TO SC H E DU L E YO UR
FREE COACHING CALL!
M A K I N G
S T R O N G
P E O P L E
S T R O N G E R
THE DIESEL DAD CHALLENGE | 12
Welcome to the Diesel Dad 21-Day Challenge
If you have ever looked in the mirror and wished you could lose 10 pounds, eat
healthier, and look like you work out, then you know the feeling of being stuck,
stagnant, and searching for answers
You know if you don’t do something, that 10 pounds will soon be 15, 20, and
the story only gets worse from there. Likely, that 10 pounds was a decade ago.
Today, you are staring at 20-40 pounds of fat loss and that mountain appears
too steep to climb.You really like working out, eating well, but as family, work,
and life get busier and busier, your goals keep getting pushed to the bottom of
the list.
You know how to do this, you just need a reason, and a kick in the ass to make
it happen.
What most people do is go to the internet, find the latest fad diet, go super
hardcore for two weeks, fall off the wagon, and then quit completley.
The stop and go dieting creates more frustration, self-doubt, and a brain and
body that is even more unhealthy, overweight, and confused than when you
started.
The problem is that none of those resources understand you, your busy
schedule, or your specific goals.
You need a simple, sustainable solution to losing fat and building lean muscle.
Imagine a nutrition program that gives you confidence that the food you eat is
healthy, nutrient dense, and sustainable.
Imagine a nutrition protocol that gives you the freedom to stop stressing out
about food all day long.
Imagine never asking your friends, “hey, what diet are you on,” because you
found a sustainable, healthy plan to get strong, lean, and athletic.
Imagine a nutrition and training program designed specifically for your busy
life.
Imagine a global community, following the same nutrition and training
programs, that understand your busy life, dedicated to helping you
achieve your goals.
Welcome to the Diesel Dad 21-Day Challenge. Inside, you will walk through our
5-step Metabolic Masterclass to unlock the secrets of sustainable fat loss and
building a strong, lean, athletic body you are proud of.
I promise, you are in the right place, with the right coaches, and the right
community.
We have walked this path, hit all the bumps in the road, and through trial and
error created the most comprehensive program to guide you to becoming
your greatest self, The Diesel Dad.
THE DIESEL DAD CHALLENGE | 13
We Get It and We Got You
We understand how little time you have.
We understand how you get pulled in a million different directions.
You are a hard charger, put all your effort into your family, kids, and your work.
At the end of the day you are tired and cooking a gourmet, “healthy,” meal is not
happening.
Even when there is time and energy you just want time to relax,
without stressing about food.
We get it and we got you.
We love our families, our kids, work long hours, and understand life can be
exhausting.
We also love training and know how hard it is to balance personal goals
and family life.
Our coaches were all strength athletes.
We competed in CrossFit, Weightlifting, owned gyms,
and competed at the regional and national level.
When competition ended, family took over, and everything changed.
Our nutrition needed to be simplified to meet the demands of life.
Our training needed to be more efficient because we do not have 90 minutes
to be in the gym.
Our identity shifted from competitors to busy professionals with families and kids.
It forced us to find simple, sustainable strategies to stay consistent, eat well,
and train hard.
In fact, all of our clients have been through this process as well.
They all want to eat well, train hard, and lead busy lives.
Consistency is their biggest struggle because the information they are given
is too nuanced, cumbersome, and unsustainable.
The Diesel Dad 21-Day Challenge is your chance to get back in the fitness game,
take actionable steps, and build a body and lifestyle that you are proud of.
Real nutrition. Real training. Real coaches.
Simple, Sustainable Solutions to gaining muscle, losing body fat,
and creating consistency in the kitchen.
THE DIESEL DAD CHALLENGE | 14
Diesel Dad 21-day Challenge Details
Pre- Challenge Assignments and Deliverables
Assignment 1
Take “Before” pictures at a front, side, and back angle. It will be hard
to see changes every day but in 21 days you will look back and not
recognize the person you are today. Post to Diesel Dad Dojo Facebook
group.
Assignment 2
Complete “Facts and Future” outlined below.
Over the next 21 days you are going to experience a radical
transformation in your mindset, metabolism, nutrition, and training..
No matter who you are, where you are from, and where your current
starting point is, the Diesel Dad Challenge is going to help you build
the systems and structures in your life to be strong, lean, and athletic
without sacrificing family fatherhood, or fitness.
Purely completing this challenge will reshape the way you view fitness,
fatherhood, family, and how all three flow together to create the Diesel
Dad.
Before you start the challenge you will receive the following to guide
you through the next 21 days.
• Mindset: Facts and Future
• Metabolism: Four Quarters of Fat Loss
• Macronutrients: Goal Specific, Personalized Nutrition
• Muscle: Access to Diesel Dad Training Programs
• Mastery: Weekly, Live QA to create sustainable, long-term
transformation
Yes, this is a transformation challenge.
I want you boosting your metabolism, burning fat, building muscle and
hitting your goals.
However, we are all fathers.
As cool as abs are, our kids and wives don't really care about them.
I want you to lose weight, get stronger, fitter, and wake up 21 days from
now happier and more confident in your body.
THE DIESEL DAD CHALLENGE | 15
Diesel Dad 21-day Challenge Details (CONT.)
MINDSET FACTS AND FUTURE
Before you get started, please fill out this brief survey we call
THE FACTS AND THE FUTURE →
In it, you will be asked five questions to objectively and subjectively view
your starting point in fitness, family, and fatherhood.
This exercise is designed to set the stage for an honest conversation
with where you are, how you got here, and why this transformation is so
important.
“The Future,” is designed to project your life six months from now, when
you have lost 20-40 pounds, and hit your fitness and fat loss goals.
You are here for more than fat loss.
You are here for the transformation, inside and out, to become the
Diesel Dad you dream to be.
You will be asked to assess your current and future situation in the
following five areas:
1.
Mind: Current thoughts and beliefs around fitness and fat loss?
2.
Body: How do you feel about your physical body?
3.
Significant Relationship: How do you feel about your relationship
with your wife?
4.
Family and Friendships: How do you feel about your inner circle?
5.
Hobbies and Experiences: How does your current level of health
impact your recreation, hobbies, and life experiences?
THE DIESEL DAD CHALLENGE | 16
Intra - Challenge Assignments and Deliverables
Assignment:
• Metabolism: Complete “Four Quarters of Fat Loss” Daily
• Muscle: Follow EMOM Aesthetics 3-5 Days/ Week
• Macros: Stay Below Total Caloric Intake and Hit Protein Goals
Each week you will receive a check in survey for accountability.
This serves as an objective metric to view the previous week, prepare
for the future week, and goal setting.
Log sheets in the back of this book will help you record daily activity
and weekly surveys will give you a chance to log weekly goals.
In addition to the log books and weekly surveys, your welcome email
will have a link to a weekly QA hosted by a coach from the Diesel Dad
coaching staff.
Ask questions, receive feedback, and dive deeper into any roadblocks
you encounter over the next 21 days.
Go all in.
Commit to the process and watch these daily practices turn into habits,
systems, and structures that define a dad that is strong, lean, and
athletic without sacrificing family, fatherhood, or fitness.
Post - Challenge Metrics and Requirements
• Assignment: Take “After” pictures at a front, side, and back angle.
Post to Diesel Dad Dojo Facebook group.
• Assignment: Schedule Final Consult with Diesel Dad Program
Director to discuss program options, coaching, and the Diesel Dad
Mentorship program.
You can schedule your call by filling out this form here:
SCHEDULE MENTORSHIP CALL →
THE DIESEL DAD CHALLENGE | 17
MENTORSHIP
AR E YO U A B USY DA D?
Are you ready to lose 20-40 pounds without
restrictive diets, crazy supplements,
and countless hours in the gym?
C L I C K TO SC H E DU L E YO UR
FREE COACHING CALL!
M A K I N G
S T R O N G
P E O P L E
S T R O N G E R
THE DIESEL DAD CHALLENGE | 18
How We Got Here: Diesel Dad Origins
“I am the type of person that wants to be strong, lean, and athletic
without sacrificing family, fatherhood, or fitness.”
--The Diesel Dad
I wake up every Saturday morning, make coffee, prepare breakfast, and
immediately think to myself, “I wonder if I will have time to train today?”
I know I have to make breakfast, go to the park, do puzzles, cut the
grass, clean the attic, and go to the farm so Little Diesel (my two year
old daughter) can pet a goat and see some chickens.
Nothing on that list says, “Anders peaces out to the gym for 90 minutes
to get his pump on.”
The thing is, I have a lot of dragons to slay.
When I was single, living the dream in Pacific Beach, riding a golf cart to
the gym, never putting on a shirt, and surfing four days a week, I only
had one dragon to slay - Fitness.
Today, I have virtually nothing in common with that person.
Now, I have way more dragons.
Dragons are hard to kill.
Dragons evolve, grow, have personalities, and you never know when
change is coming.
Raising a two year old is a different Dragon than a newborn.
Being married for a decade is a different Dragon than your first date or
wedding night.
Running a fitness business in the middle of a pandemic is a different
Dragon than one when gyms are open.
Training is different now than when I could live at the gym all day...
However, I am a Diesel Dad.
I slay Dragons.
I’m trying to be a total savage on all fronts.
I’m trying to be a savage at the park, changing diapers, and doing crafts
with Little Diesel.
THE DIESEL DAD CHALLENGE | 19
How We Got Here: Diesel Dad Origins (CONT.)
I’m trying to give back rubs, put toilet seats down, and make romantic
dinners for the First Lady of Fitness.
I’m trying to change thousands of lives through Barbell Shrugged and our
partnership with Walmart.
…. AND
I want to be strong, lean, and athletic without sacrificing family,
fatherhood, or fitness.
This is why we created the Diesel Dad 21-Day Challenge.
For Dads that want to be savage fathers.
For Dads that want to be savage husbands.
For Dads that want to be savage at their jobs.
For Dads that want to be savage in the gym.
For Dads that wake up every morning, slug some coffee, and get fired up
to do one thing….
Slay Dragons.
The Diesel Dad 21-Day Challenge is the blueprint for kickstarting your
fitness, aesthetic, and athletic goals.
It is a morning routine, nutrition protocol, and training plan designed for
busy fathers.
It is a system that eliminates the stress of not knowing what to eat, how to
train, and making time to fit it all in.
The Diesel Dad is for busy dads that want to be strong, lean, and athletic
without sacrificing family, fatherhood, or fitness.
I know this system works because in the first six months of fatherhood
I went from four-time CrossFit regional athlete with my name etched on
John Cena's garage door to a 205 pound, soft, dysfunctional Dad.
The Diesel Dad is how I went from dysfunctional to Diesel without
spending 90 minutes a day in the gym, starving myself, or missing out on
family functions.
This formula is designed for busy fathers, just like you, to be strong, lean,
and athletic without sacrificing family, fatherhood, or fitness.
THE DIESEL DAD CHALLENGE | 20
Dysfunctional to Diesel: Building the Diesel Dad
“Where the hell did all the time go?”
This is the number one thing I found myself wondering when I had my
daughter in 2018.
Six month after she was born I woke up at 205 pounds - 15 pounds
more than the day she was born.
Poor sleep led to poor nutrition and inconsistent training.
Being an ex-athlete, I know how to cut weight, so that is what I did.
I immediately cut the calories, got to 190 pounds,
and felt like an athlete again.
Unfortunately, I still had not built the systems and structures into life
that allowed for long term, sustainable success.
Over the next 6 months, I again fell off the wagon,
and ballooned up to 201.
This time, instead of cutting weight, I realized I needed to shift my
identity.
The old athlete that trained 60-90 minutes a day, ate whatever, and
spent hours at the gym was a thing of the past.
I was a dad, I had new priorities, and less time than ever to get
everything done.
When I competed in sports, life structures were easy.
I lifted, ate, and lived the life of an athlete. Every decision, friendship,
and system was designed to make me better at ice hockey, CrossFit,
and weightlifting.
None of that was me anymore.
Now I was Dad.
THE DIESEL DAD CHALLENGE | 21
Dysfunctional to Diesel: Building the Diesel Dad (CONT.)
But’ “Dad” sounds boring and I haven’t trained and competed my
entire life to be some regular dad with inconsistent workouts, average
nutrition, and a soft dad bod.
In my heart I am still an athlete and I still want to train hard.
Herein lies the problem: balancing fitness, family, and fatherhood.
This is when I created the superhero.
The dad I aspire to be every day of my life.
The dad that is strong, lean and athletic.
The dad that is a savage father.
The dad that is a savage husband.
The dad that runs a savage business.
The dad that is a savage in the gym.
That dad is the Diesel Dad.
...and it was time to build the superhero.
The dad that is strong, lean, and athletic without sacrificing family,
fatherhood, or fitness.
THE DIESEL DAD CHALLENGE | 22
OUR PROMISE
We are not doctors.
We will never give you a medical diagnosis.
We will never prescribe or recommend testosterone therapy or exogenous testosterone
products.
We will never ask you to take injections, creams, pellets, or gels.
However, what I believe the Diesel Dad 21-Day Challenge to be world class at is analyzing
your current state, addressing your specific symptoms, and building a personalized solution
to support your goal of building a strong, lean, and athletic body without sacrificing family,
fatherhood, or fitness.
We do this by creating an ecosystem that cultivates a mindset for long term health and
wellness, sheds body fat, optimizes your metabolism, and develops a nutrition strategy that
creates a strong, lean, and athletic body.
By the end of this book you will be armed with the knowledge and information you need to
lose 20 pounds and 4” off your waistline in the next 16 weeks:
• Mindset: Behavioral health, habits, and strategies to achieve your goals
• Metabolic Function: Daily Movement Goals
• Macronutrients: Personalized Nutrition and Fat Loss Plan
• Muscle: How Diesel Dads Build and Maintain Lean Muscle
• Mastery: How Diesel Dads End the Yo-Yo Diets and Live Lean for a Lifetime
THE DIESEL DAD CHALLENGE | 23
MENTORSHIP
AR E YO U A B USY DA D?
Are you ready to lose 20-40 pounds without
restrictive diets, crazy supplements,
and countless hours in the gym?
C L I C K TO SC H E DU L E YO UR
FREE COACHING CALL!
M A K I N G
S T R O N G
P E O P L E
S T R O N G E R
THE DIESEL DAD CHALLENGE | 24
MINDSET
Facts and Future
We know this is not the first time you have tried to lose weight.
We know this is not the first time you have hit a roadblock, looked for answers,
and started a new program hoping it would be “The One.”
We know that right now you are hopeful, excited, and also have a twinge
of self doubt.
This is normal.
In fact, the whole idea of working with busy dads and helping them lose 20-40
pounds puts us in a position where we coach people that have tried countless
diets with little to show for their effort.
The reason most people fail is they build their diet and workouts on a weak
foundation.
They have perfect macros, workouts, and motivation however, they lack a
deeper purpose to why they are doing the work in the first place.
They never objectively assess how they got where they are or project where
they want to be once they hit their goals.
Everything they do is surface level and as soon as life gets difficult, they fall off
the wagon, gain all the weight back, and become even more upset that they
can’t have sustainable results.
At the Diesel Dad, we do not do that.
Priority number one in building a foundation for success is an honest assessment
of where you are, where you want to go, and why that is important to you.
We call it The Facts and The Future.
In this exercise, we do a comprehensive assessment in the following
5 areas of your life:
•
Mind
•
Family and Friends
•
Body
•
Impact
•
Significant relationship
•
Hobbies and Experiences
Each category plays a massive impact on your overall health and well
being.
Each category has gotten you to your current state and will be critical
to your future success.
In order to achieve your goals and make long-term, sustainable changes,
you will need to align each category with the vision of your future self.
Click Here
to complete your
'Facts and Future'
Worksheet
→
THE DIESEL DAD CHALLENGE | 25
MINDSET (CONT.)
The Mind
What is the story you tell yourself throughout the day?
Are you optimistic about your future, your trajectory in life, and how do those
thoughts manifest into the person you are today?
As you do this exercise and begin to project into the future, how do you want to
view the world?
Are you more optimistic or pessimistic?
Do you feel joy, freedom, and happiness in your future state?
This is the foundation of your transformation.
This is how you begin the honest conversation of where you are today, where you
want to be in the future, and begin laying the path to create success.
The Body
When you look in the mirror, what do you think, how do you feel and how did you
get there?
Your relationship with your body is important because it is the result of the
countless decisions you have made over a lifetime in how you eat, move, and train.
On a deeper level, what is your body capable of?
Do you trust it?
Can you rely on it physically?
Are you in pain, busted joints, and how long have you been dealing with these
issues?
Does your current state hinder you from living a fullfilled life?
We want to understand your relationship with your body and then project that
relationship into the future.
Are you more fit?
Can you go run, lift, play with your kids, and move freely throughout the day
without pain?
How much will you benefit physically and aesthetically when you lose the weight,
are training hard, and eating well?
This question lays the roadmap for your physical body as you chase physical
freedom.
THE DIESEL DAD CHALLENGE | 26
MINDSET (CONT.)
Significant Relationship
This section is reserved for describing your relationship with the most intimate
person in your life.
For most people, this is your wife, or person you are married to.
As you go through this exercise you will notice we start internally in the mind,
move external to the body, and then begin to uncover how those things impact the
world around you.
Do you have a happy marriage?
Do you feel like you are the best husband you can be?
Do you have the energy to show up, be present, and truly put everything you have
into your most significant relationship?
As you project into the future, what kind of husband do you want to be?
Describe it in as much detail as possible and notice the correlation between how
you feel about yourself, its effect on your external world, and how losing weight
will create a happier relationship for both parties.
Friends and Family
As you move one step further, this section describes your inner circle.
Are you happy with how you treat your kids?
Does your current state allow you to be the father you want to be and where are
your shortcomings?
When you look at your closest friends, are you happy with who you surround
yourself with?
Do they push you to be a better person, drive you to be your best self, and create
an environment that is positive for you and your family?
They say you are the average of the five people closest to you.
If that is true, how would you change your current inner circle and what
characteristics would describe that group?
This is where you want to take a deeper look at the people you surround yourself
with and how you can change that trajectory to create a healthier life.
This question lays the roadmap for your physical body as you chase physical
freedom.
THE DIESEL DAD CHALLENGE | 27
MINDSET (CONT.)
Impact
As you expand the circle one more layer you want to begin looking at your impact
on your community.
Giving back to the community is essential for health and happiness.
One of the largest areas for improving the overall quality of your life is to look
around at the impact you have on the greater whole.
Maybe you coach a youth sports team, play a role in your church, or volunteer time
to underserved communities.
If this is not currently on your radar, where would you like to spend time giving
back and building the greater community around you?
Hobbies and Experiences
The final exercise in establishing the Diesel Dad mindset is to objectively view how
you spend your time outside of work and family.
In addition, do you create time for transformational experiences that reshape the
way you view the world?
So many people want to travel just to see the world through a different lens, with
new cultures, and expand their vision of what is possible.
You may find solace in getting to a golf course, fly fishing, or long hikes.
In your current state, are you able to explore, create new and exciting experiences,
and allow yourself the opportunity to be free?
When you lose weight, hit your goals, and realize you have the ability, how will you
use that freedom to create life changing experiences?
THE DIESEL DAD CHALLENGE | 28
What is Your Metabolism:
Total Daily Energy Expenditure (TDEE)
Metabolisms are confusing.
Everyone knows they have one but nobody
truly understands how they work.
Lucky for you, this means I get to talk to you
like a real human, without all the jargon that
confuses the hell out of people.
So what is your metabolism?
Wouldn’t it be awesome to unlock the keys to
how your body burns calories?
Wouldn’t it be empowering to know exactly
much to eat to build a strong, lean, and
athletic body you are proud of?
It is the total amount of energy expended by
your body in a given day.
This number is represented by an acronym,
TDEE, which stands for “Total Daily Energy
Expenditure.”
I get this process can be daunting.
I am not a scientist, have never worn a lab
coat, and have an undiagnosed allergy to
academia that has haunted me my entire life.
There are four major ways your body expends energy:
1.
Basal Metabolic Rate (BMR): All the chemical and hormonal reactions that
keep you alive. This is the amount of energy you need for brain and organ
function, repair, and rebuilding of cells with absolutely ZERO movement in
your day.
2.
Non-Exercise Activity Thermogenesis (NEAT): The amount of energy
needed to walk, talk, raise your hands, type emails, and move throughout
your day. NEAT is the sum total of all non-exercise movement in your day.
3.
Physical Activity: This is the one everyone understands. This is the
dedicated time you spend in the gym, lifting, conditioning, and training.
4.
Thermal Effect of Food (TEF): Every bit of food that enters your
mouth undergoes a digestion process turning protein into amino acids,
carbohydrates into glucose, and fat into fatty acids that can be used by
your body.
.
THE DIESEL DAD CHALLENGE | 29
MENTORSHIP
AR E YO U A B USY DA D?
Are you ready to lose 20-40 pounds without
restrictive diets, crazy supplements,
and countless hours in the gym?
C L I C K TO SC H E DU L E YO UR
FREE COACHING CALL!
M A K I N G
S T R O N G
P E O P L E
S T R O N G E R
THE DIESEL DAD CHALLENGE | 30
What is Your Metabolism:
Total Daily Energy Expenditure (TDEE) CONT.
What’s great about understanding these four components of your Total Daily Energy
Expenditure is that all four are not created equal.
• BMR = Roughly 60% of your TDEE
• NEAT = Roughly 15% of your TDEE
• Exercise = Roughly 15% of your TDEE
• TEF = Roughly 10% of your TDEE
These numbers are the key to success.
With so many people focusing on more exercise, they miss the largest goal of
increasing their baseline metabolism.
This is the key component to the Diesel Dad Diet..
You will:
• Over 13 weeks you will lose 13
pounds
• Eliminate the crippling confusion
about your metabolism.
• Reduce the total time spent
in the gym.
• Stop all the negativity of feeling
slow, soft, and sluggish.
• Build more muscle.
• Build a strong, lean, and athletic
body you are proud of.
• Burn more fat.
What is BMR: Increasing Baseline Metabolism
The number one mistake people make in calculating their macros is overestimating the
importance of working out.
Sure, fasted morning cardio and double days make you feel like you are working hard but
most of it is just a sweaty pursuit of spinning your wheels.
Before entering the first equation into a spreadsheet, you should know the caloric demands of
staying alive.
Your Basal Metabolic Rate is the number of calories you need to stay alive without any
additional movement or activity in your day.
Quite literally, your baseline metabolism.
Imagine laying in bed for 24 hours straight.
THE DIESEL DAD CHALLENGE | 31
What is Your Metabolism:
Total Daily Energy Expenditure (TDEE) CONT.
You don’t move your arms, legs, sneeze, or cough (that requires movement).
It is easy to think you are burning ZERO calories as you lay there.
You would be wrong.
In fact, laying in a completely static position, doing nothing, is responsible for 60% of the total
calories you use on a daily basis.
These calories are used repairing cells, breathing, pumping blood, organ function, and feeding
your calorically expensive brain allowing you to think.
Without fancy machines knowing your exact BMR is impossible.
The most trusted formula is the Harris Benedict Formula.
If you don’t like online calculators, do what I did before the internet existed.
Take your bodyweight, multiply it by 10, and this is a very good estimate of your baseline
metabolism.
The relationship between how many calories you consume and how many calories you burn is the
secret to optimizing your metabolism.
Strength training is extremely important.
The amount of calories required to repair cells is directly correlated to lifting weights, repairing,
and building muscle tissue.
With quality strength training you can increase this BMR, build metabolically demanding muscle
tissue, and use excess fat as the energy source to make it all happen.
This is the system we will teach you in the Diesel Dad Diet.
THE DIESEL DAD CHALLENGE | 32
Understanding N.E.A.T.:
Why Fidgeting Helps Fat Loss
Exercise is not enough.
In fact, when it comes to exercising, you are
probably doing too much.
Despite the social capital you receive for the
blood, sweat, and tears of grueling workouts,
most of it is just a waste of time.
Wouldn’t it be great if you could spend less
time in the gym, more time doing leisure
activities, and lose body fat faster?
Hitting the gas and flooring it (High Intensity
Exercise) sounds cool in the short term but a
terrible decision for long term performance.
You burn a lot of gas but things are going to
break down quickly.
NEAT is the slow burn, keeping the engine
revved all day, burning fuel at a steady pace, all
day, without the exploding engine.
Waking up 10 minute early and completing the
Diesel Dad 100.
This flies in the face of conventional wisdom.
Pacing while you talk on the phone.
TV commercials, Facebook Ads, and elite
athletes lead you to believe the only way to
achieve your goals is to train 24/7.
Those hours on the gym floor should be a near
death experience and we all know the only way
to finish a good workout is laying on your back
praying you don’t throw up while the rest of
class slowly cleans up their equipment.
The reality is that cutting your grass,
vacuuming your house, and going for a walk is
equally beneficial for fat loss as your 1-hour HIIT
class.
Going for walks with your family.
Fidgeting, not sitting still, and looking forward
to “Non-Exercise” just as much as training time..
This is the beauty of the Diesel Dad Diet.
Your body are building a furnace that burns fat
around the clock without spending countless
hours in the gym
You will build more muscle.
Burn more fat.
Non-Exercise Activity Thermogenesis (NEAT)
is the sum total of all activity in your day that is
not sleeping, eating, or training.
Yes, training, and training hard is important,
however, it is impossible to keep that intensity
throughout the day and overtraining can be
detrimental to achieving your goals.
Eliminate the crippling confusion about your
metabolism.
Stop feeling slow, soft, and sluggish.
Build a strong, lean, and athletic body you are
proud of.
Think of your body as a high performance
vehicle.
THE DIESEL DAD CHALLENGE | 33
Muscle: Maximize Your Metabolism
Your body and brain do not want
you to be jacked.
Low body fat and large amounts of lean muscle
mass is the holy grail of body composition.
Unfortunately, your genetics disagree, and this
is what makes metabolic function so frustrating.
However, there is a magic pill to overcome this,
but, before we get there, it’s important
to understand why your body is fighting
against you.
of this new, challenging environment.
At its core, this is why lifting weights and
getting stronger is so important.
By creating an environment that breaks down
weak tissue you force your body to adapt,
repair, rebuild, and get stronger.
That process of adapting, repairing, rebuilding,
and getting stronger is like throwing gasoline
on the fire that is your metabolism.
Calories no longer need to be
saved for the future.
You are hard wired for survival.
For millions of years, hunter gatherer societies
had limited resources, calories were difficult to
find, and your body built mechanisms to store
energy (fat).
In modern times, food is abundant (grocery
stores), insanely easy to find (every corner),
and calories are cheap (fast food).
However, those survival mechanisms were
never turned off.
Our bodies still think we need to store food for
the cold winter ahead.
The overeating and storing energy cycle
continues until you are slow, soft, sluggish, 15
pounds overweight, unhappy, and dying to
take the deep dive into the Diesel Dad Diet.
Fat stores become the fuel
to build lean muscle mass.
Of course your body doesn’t
want you to be jacked.
Muscle is expensive.
Constantly repairing old, weak cells and
replacing them with new, stronger cells is hard.
Muscle is the magic pill.
Soft, slow, and sluggish has no place in an
environment where strong, lean, and athletic
are necessary for survival.
Muscle is the key to optimizing your
metabolism.
Muscle is the key to burning body fat.
The magic weapon to overcome your body’s
backwards thinking is muscle.
Muscle is the key to eliminating slow, soft,
and sluggish.
Metabolically, muscle is very expensive.
Muscle is the key to strong, lean, and athletic.
To build muscle, you must create an
environment in which you break down old
muscle tissue and repair it with new, stronger
muscle tissue capable of meeting the demands
THE DIESEL DAD CHALLENGE | 34
Thermal Effect of Food:
Burn Calories By Eating
At some point, that delicious steak you ate for dinner has to turn into quads
for squatting and biceps for flexing.
More miracles of life that you take for granted because understanding the
process is cumbersome and confusing.
If eating, chewing, and processing food consumes 10% of your Total Daily
Energy Expenditure (TDEE), wouldn’t it be nice to understand how digestion
actually burns calories?
Chemistry was my least favorite subject in high school and I blame my
teachers.
Why wouldn’t they lead each class with, “Today, we are going to learn how
eating steak gets you super jacked, losing fat, and digestion.”
At its most macro level, the digestive system is responsible for breaking down
large pieces of food into its chemical components and used by the body.
There are two processes, mechanical and chemical, that make this breakdown
possible.
The mechanical digestive system is the physical breakdown of large chunks of
food into smaller, more manageable pieces.
• Chewing food mashes each bite of food into smaller pieces.
• Muscles in throat, stomach, and intestines flexing breaks food into a mush
• The process of contracting and relaxing muscles to move food through
your digestive system is called peristalsis.
Please forget that word, it will never help you in real life.
Mechanical processes aren’t enough.
Chemical reactions take tiny pieces of food and break them into
micronutrients that the body can absorb.
• Saliva initiates the chemical reactions in the mouth.
• Enzymes break down food in the stomach.
• Pancreatic juice from Pancreas is a major player in this process.
THE DIESEL DAD CHALLENGE | 35
MENTORSHIP
AR E YO U A B USY DA D?
Are you ready to lose 20-40 pounds without
restrictive diets, crazy supplements,
and countless hours in the gym?
C L I C K TO SC H E DU L E YO UR
FREE COACHING CALL!
M A K I N G
S T R O N G
P E O P L E
S T R O N G E R
THE DIESEL DAD CHALLENGE | 36
Thermal Effect of Food:
Burn Calories By Eating (CONT)
Undergoing this process transforms the food you eat into
chemical building blocks your body uses to function.
• Protein breaks into amino acids.
• Carbohydrates breaks into monosaccharides (single sugars)
• Fats break into fatty acids
This is how a steak turns into muscle, fruit turns into energy,
and cashews turn into fatty acids and produce hormones.
Thermal Effect of Food (TEF) equates to 10% of your total daily caloric
expenditure.
Of that 10%, the most metabolically demanding macronutrient
to digest is protein.
Examine.com estimates that the energy required to digest each macronutrient
(its TEF) can be expressed as a percentage of the energy provided by the
macronutrient:[4]
• Fat provides 9 calories per gram, and its TEF is 0–5%.
• Carbohydrate provides 4 calories per gram, and its TEF is 5–10%.
• Protein provides 4 calories per gram, and its TEF is 20–30%.
Does this mean eating more burns more calories?
Should you eat every 3 hours to keep the furnace burning?
How frequently should you eat to optimize your metabolism?
Your most immediate step should be to increase protein intake
and start building muscle.
The mechanics of your metabolism all point to resistance training
and protein to burn fat and build muscle.
THE DIESEL DAD CHALLENGE | 37
Four Quarters of Fat Loss
Looking for a system to ensure you are boosting your metabolism and burning
fat all day long?
We created the Four Quarters of Fat Loss system to give people an easy to
follow roadmap to hit three major goals in your day.
• Walk 10,000 steps
• Drink 1 Gallon of water
• Stretch every joint in your body
Here is how it works.
There are 24 hours in a day.
Those 24 hours can be broken into six, four-hour blocks.
Two of those blocks are spent sleeping to accumulate the 8-hour of sleep you
need each night.
The remaining 16-hours leaves four remaining blocks that you are awake for.
• 6am – 10am
• 10am – 2pm
• 2pm - 6pm
• 6pm - 10pm
In each four hour clock, the requirement is to walk one mile, drink 32 ounces of
water, and stretch for two minutes.
By hitting these goals every four hours, you will ensure that every four hours
there is a physical requirement to boost your metabolism, water intake to stay
hydrated, and stretch tissues and joints that otherwise would be static as you
sit in front of a computer.
If you want to take this a step further, set your alarm, and follow the Diesel
Dad 100 first thing in the morning for the additional muscle building benefits of
hitting 100 reps right out of bed.
THE DIESEL DAD CHALLENGE | 38
OWN YOUR MORNING
The second my daughter wakes up, I no longer own time.
I immediately feel behind the eight ball.
Diapers, brushing teeth, combing hair, making eggs, getting dressed,
and getting her in a car seat to go to preschool is nothing short of a
90-minute long, chaotic, NASCAR pit stop.
Going from dead asleep, immediatley into hardcore dad, is a terrifying
way to start your day.
On top of that, as soon as I drop her off, business is in full swing.
Emails, team meetings, and whatever else is on tap for the day.
If I am lucky, sometime around noon, I may get 20 minutes to breathe,
go for a walk, and actually do something for myself.
This is not how the Diesel Dad superhero starts his day.
The Diesel Dad needs quiet time to focus, check in with his body, brain,
and make a strong cup of coffee before the world wakes up.
The Diesel Dad starts his day with the most effective morning routine for
getting strong, lean, and athletic without sacrificing family, fatherhood,
or fitness.
THE DIESEL DAD CHALLENGE | 39
Diesel Dad 100 Morning Routine
The Diesel Dad 100 is the most effective way for busy dads to get
strong, lean, and athletic without sacrificing family, fatherhood, or fitness
in under 10 minutes.
Instead of waking up and getting fed to the wolves of fatherhood and
breakfast time, you look at the morning as an opportunity to improve
your fitness, positively start your day, and block out time just for you.
It starts by setting the alarm clock 30-minutes before your family wakes
up.
You get out of bed, turn on the pot of coffee, and while it brews, you
complete 50 push ups and 50 air squats.
The simple movements will make you feel amazing.
Getting blood to the muscles, becoming more alert, focusing on quality
movement, and fitness to start your day in the most positive way
possible.
Very quickly, you will add dumbbells, kettlebells, and light weights to the
routine.
To add structure, you make a commitment that immediately upon
waking up, you will accumulate 100 quality reps of 2-3 exercises to start
your day.
Now, you own your mornings.
You are wide awake, excited for the day, have a nice pump, and do
something for yourself first thing, before anyone is awake.
This momentum carries throughout the day.
You eat healthier because you have positive momentum.
You are motivated to take walks during the day instead of sitting for
hours on end.
You become more consistent with your training because you feel better
and are less tired throughout the day.
Days turn into weeks, weeks months, and the Diesel Dad 100 becomes a
default behavior to kick start your day.
You turn on the coffee, go to the garage, hit the Diesel Dad 100,
accumulate 100 quality reps of 2-3 exercises, and if you have time, you
take a morning walk.
The Diesel Dad 100 is the golden ticket to owning your morning,
creating space to build positive momentum, and filling your cup before
the world wakes up and demands your attention.
THE DIESEL DAD CHALLENGE | 40
TRIGGER > HABIT > REWARD
The goal of the Diesel Dad 100 is not solely to get out of bed
and do some push ups.
The goal is to build habits that become the systems and structures that define
your life.
To become a Diesel Dad, you have to do what Diesel Dad’s do.
Your daily practice creates habits.
To create a habit, you need something that triggers a behavior, and that
behavior must be met with a positive reward.
For me, I set the alarm 30 minutes early (trigger).
While the coffee is brewing I go to the garage and do the Diesel Dad 100.
There are five major rewards that have led to my consistent success
with the 'Diesel Dad 100':
1. O W N T H E M O R N I N G : By the time my family and business wake up,
I have already gotten in a small workout, cup of coffee, and some fresh
air. Everything else is easy when you fill your own cup first.
2. S T R E N G T H : I like lifting weights. The simple act of waking up, doing
something I enjoy, and telling my muscles they are needed makes me
happy, a little stronger, and physically prepared for my day.
3. M O B I L I T Y : I no longer wake up and feel cranky joints or stiffness. My
body is prepared to move and accustomed to movement early in the
day without a big warm up.
4. C O N F I D E N C E : I feel like the Diesel Dad 100 gives me an edge in
life. While the entire world is sleeping I am awake, getting stronger,
and preparing my body and mind for the day. By the time the world
wakes up, I am miles ahead of them in preparedness, and the daily
commitment is compounding interest.
5. H A P P I N E S S : There is no greater feeling than accomplishing
something meaningful first thing in the day. Momentum is hard to attain
and everyday we fight the inertia to get moving. The Diesel Dad 100
starts your day with a win that carries into every aspect of that day.
These rewards create a system of behaviors that drive me to building the
superhero I aspire to be, the Diesel Dad.
THE DIESEL DAD CHALLENGE | 41
MENTORSHIP
AR E YO U A B USY DA D?
Are you ready to lose 20-40 pounds without
restrictive diets, crazy supplements,
and countless hours in the gym?
C L I C K TO SC H E DU L E YO UR
FREE COACHING CALL!
M A K I N G
S T R O N G
P E O P L E
S T R O N G E R
THE DIESEL DAD CHALLENGE | 42
Diesel Dad 100 - 30 Workouts
Not sure where to start? Below are 30, Diesel Dad 100 workouts that you
can complete in under 10 minutes to kick start your day. Once you have
completed all 30, start over, do them in reverse order, or create your own.
Keep the streak alive. Let 30 days turn into 90, 180, and then a full year.
WEEK 1
EXERCISE
A1
Air Squats
5 x 10
A2
Tuck-ups
5 x 10
A1
Push-ups
5 x 10
A2
No Push-up No Jump Burpees
5 x 10
A1
Walking Lunges
5 x 5 per side
A2
Straight Arm Side Bridge Reps
5 x 5 per side
A1
Inchworms
2 x 15
A2
Straight Leg Sit-ups
2 x 35
A1
Bent Over T Raises with 1-10 lbs
5 x 10
A2
Straight Leg Sit-ups
5 x 5 per side
EXERCISE
WEEK 2
REPS
REPS
A1
Chair Step-ups
5 x 5 per side
A2
Alternating Single Leg V-ups
5 x 5 per side
A1
T-push-ups
5 x 5 per side
A2
Bear Crawl
5 x 10 sec
A1
Reverse Lunges
30 per side
A2
Bicycle Crunches
20 per side
A1
Tricep Push-ups
10 x 5
A2
Leg Lifts
10 x 5
A1
Bent Over Y Raises with 1-10 lbs
5 x 10
A2
Supine Windshield Wipers
5 x 5 per side
THE DIESEL DAD CHALLENGE | 43
Diesel Dad 100 - 30 Workouts (CONT.)
WEEK 3
EXERCISE
A1
Table Top Glute Bridges
5 x 10
A2
Hollow Rocks
5 x 10
A1
Pike Push-ups
2 x 20
A2
Crab Walk
2 x 30 sec
A1
Jump Lunges
5 x 5 per side
A2
Straight Arm Side Bridge Reps
5 x 5 per side
A1
Push-ups
5 x 10
A2
Single-Leg Alternating Leg Raises
5 x 5 per side
A1
Supermans
4 x 15
A2
Bicycle Crunches
4 x 5 per side
EXERCISE
WEEK 4
REPS
REPS
A1
Single Leg RDLs
5 x 5 per side
A2
Leg Lifts
5 x 10
A1
Inchworm with Push-up
10 x 3
A2
No Push-up Burpees
10 x 7
A1
Lateral Lunges
5 x 5 per side
A2
Russian Twists
5 x 5 per side
A1
Pike Push-ups
5 x 10
A2
Tuck-ups
5 x 10
A1
Bent Over W Raises with 1-10 lbs
5 x 10
A2
Straight Arm Side Bridge Reps
5 x 5 per side
THE DIESEL DAD CHALLENGE | 44
Diesel Dad 100 - 30 Workouts (CONT.)
WEEK 5
EXERCISE
REPS
A1
RFESS
5 x 5 per side
A2
Single-Leg Alternating Leg Raises
5 x 5 per side
A1
Tricep Push-ups
5x8
A2
Jumping Jacks
5 x 12
A1
Curtsy Lunges
5 x 5 per side
A2
Supine Windshield Wipers
5 x 5 per side
A1
T-push-ups
5 x 10
A2
Single Leg V-ups
5 x 5 per side
Bent Over T Raises with 1-10
5 x 10
A1
pounds
WEEK 6
EXERCISE
REPS
A1
Jump Squats
2 x 15
A2
Straight Leg Sit-ups
5 x 35
A1
Pike Push-ups
10 x 6
A2
Burpees
10 x 4
A1
Skater Squats
20 per side
A2
Bicycle Crunches
30 per side
A1
Inchworm with Push-up
4 x 10
A2
Hollow Rocks
4 x 15
A1
Bent Over Y Raises with 1-10 lbs.
5 x 10
A2
Supine Windshield Wipers
5 x 5 per side
THE DIESEL DAD CHALLENGE | 45
Habit Stacking: Training and Nutrition
The Diesel Dad 100 is the most optimal way to own your morning, build
confidence, improve fitness, and create positive momentum in your life.
However, living the Diesel Dad life doesn’t end on the 100th rep of the Diesel
Dad 100 morning routine.
In my attempt to build the Diesel Dad superhero, I started with the simplest,
easiest change I could make to bring the highest value to my life.
The answer was the Diesel Dad 100.
That simple solution gave me the momentum to go further and dig deeper.
I started asking better questions:
How does the Diesel Dad train?
How does the Diesel Dad eat to get strong, lean, and athletic without sacrificing
family, fatherhood, and fitness?
The same way I created the Diesel Dad 100, I needed simple solutions to
optimize the way I ate and trained.
In the first 18 months of being a dad my weight moved from 190 to 205 to 190
and back to 201.
At 201, I created the Diesel Dad and started living the life of the superhero I
aspired to be.
Today I sit at 189, the leanest I have been since 2014 the last time I competed in
CrossFit at the peak of my training career.
How did I do it?
THE DIESEL DAD CHALLENGE | 46
Macronutrients
Diesel Dad Nutrition
Is a comprehensive, customized macronutrient template to get strong, lean,
and athletic.
It provides a simple context so you can enjoy birthday cake, drinks with friends,
and a date night without the stress and anxiety of gaining fat or falling off your
nutrition goals.
Nutrition So Your Family Doesn't Hate You
I know how to be a complete psycho about the food I put in my mouth. Limiting
myself to the perfect macronutrient breakdown of every meal. Weighing
and measuring every gram of bland chicken, cashew, and fruit. Modifying
orders when I eat out, asking if there is a gluten free option, and the countless
annoyances of someone taking their nutrition way too seriously.
I am all about dedication.
For the most part, I am an “anti-80/20” diehard that thinks people should hold
themselves to a higher standard.
However, most of that was before I became a dad.
How am I supposed to turn down Christmas sugar cookies made
by my two year old?
Pancakes on a Saturday morning with the family does not need to turn into a
fight about healthy carbs.
I created Diesel Dad Nutrition because my personal beliefs around food stopped
aligning with the experiences I wanted to share with my family.
I want to say yes when my neighbors invite me to their house for happy hour.
I want to say yes to sugar cookies, pancake saturdays,
and family ice cream night.
I also want to be strong, lean, and athletic.
Diesel Dad Nutrition is the answer to achieving these goals without sacrificing
family, fatherhood, or fitness.
THE DIESEL DAD CHALLENGE | 47
MENTORSHIP
AR E YO U A B USY DA D?
Are you ready to lose 20-40 pounds without
restrictive diets, crazy supplements,
and countless hours in the gym?
C L I C K TO SC H E DU L E YO UR
FREE COACHING CALL!
M A K I N G
S T R O N G
P E O P L E
S T R O N G E R
THE DIESEL DAD CHALLENGE | 48
DIESEL DAD NUTRITION:
STRONG, LEAN, AND ATHLETIC
Diesel Dad Nutrition: Strong, Lean, and Athletic
I am lucky.
As the host of Barbell Shrugged, I sit down and interview the leading
researchers, coaches, scientists, and athletes across the globe.
Many of these people are my friends and I learn more from them off the
microphone than I do on it.
Over time, and countless conversations, you hear the smartest people saying
the same things over and over.
You learn that, although there is some nuance, there are two pillars that you
have to have dialed in to hit your goals of being strong, lean, and athletic.
Energy Balance: Calories in vs. Calories out is king.
Protein Intake: To maintain and grow muscle you need to eat between .7-1 gram
of protein per pound of bodyweight.
Diesel Dad Nutrition is built on these two pillars:
If you want to lose weight, eat to a caloric deficit.
If you want to gain weight, eat to a caloric surplus.
If you want to maintain weight, eat to maintenance calories.
Eat .7-1 grams of protein per pound of bodyweight to maintain
and grow muscle.
Want to eat more carbs than fat? Awesome.
Want more fat than carbs? Be my guest.
These two pillars, above all else, will guide you to the strong, lean,
and athletic Diesel Dad life.
However, I am not going to leave you hanging on the details.
Here are the finer points, the deeper dive, and answers to your most pressing
questions on nutrition.
THE DIESEL DAD CHALLENGE | 49
Nutrition Recommendations
Calorie Intake
Consistently getting in enough calories is the most important aspect of eating for performance
and strength. You must eat enough calories to perform at your best and recover adequately.
Calorie intake is also the single most important factor when trying to maintain or change body
composition (gain muscle or lose fat).
GAIN MUSCLE MASS
LOSE BODY FAT
For gaining muscle mass, you must eat more
In order to lose body fat, you must eat fewer
calories than your body requires at your current
calories than your body needs to sustain itself
bodyweight. If you don’t eat enough, you won’t
for life and your training.
be able to add any new muscle onto your frame.
Changing your body composition while keeping
If you eat more than this amount,
you simply won’t lose fat.
and even improving your strength is a process
that requires you to pay close attention to how
much you’re eating, the types of foods you are
eating, and in what specific ratios you eat
those foods.
Macronutrients
Now that we’ve established that overall calories have the most impact regarding your
nutrition it’s time to look into the distribution of those calories. This distribution matters.
Particularly in what quantities and how much of each type of food you consume.
Macronutrients, or more commonly macros, are the three main categories that 99% of
foods will fall into. By changing the distribution of these macros we can better provide
the energy your body requires to function and performat its best.
THREE MAIN CATEGORIES OF MACRONUTRIENTS:
PROTEIN, FAT AND CARBOHYDRATES.
PROTEIN
CARBOHYDRATES
Protein’s primary role is to build and repair
Carbohydrates is the bodies preferred fuel
muscle and vital connective tissues.
source for producing energy during anaerobic
FAT
Fat is necessary for hormone production, such
as testosterone, is needed for building new
muscle.. Dietary fat is also required for the
absorption of the fat soluble vitamins A, D, E,
and K. Fat will also serve as an energy source
for longer duration aerobic training or very low
training like weightlifting.Your body also uses
carbohydrate to replenish muscle glycogen
stores that were depleted during training and
to kickstart the recovery process post training
by inducing insulin release.This recovery
process is vital so you can be ready to tackle
your next training session.
intensity anaerobic training.
THE DIESEL DAD CHALLENGE | 50
How much to EAT?
No one truly knows precisely how much you need to eat unless you’ve got access
to all sorts of lab equipment and a team to administer a gamut of tests.
The magic of tracking your dietary intake is through following a plan as closely as
possible and then making adjustments based on the different metrics you collect
(training logs, body weight logs, anatomical measurements, etc.) and how you feel.
FIND A BASELINE TO MEASURE PROGRESS
For the casual fitness or strength athlete who trains hard 3-5 days a week for an hour a day,
is active, but works a desk job, below is a good starting point for maintenance level calories.
Maintenance is defined as the number of daily calories that should keep your body weight stable.
First multiply your bodyweight by a factor to determine total daily calories.
For this factor let’s use 15.
If you are super active and have a very active job, 16 may be a better factor to use.
Conversely if you’re really sedentary 14 might be more fitting. However, 15 is a good starting
point. For example, a 200 pound male might use 200 x 15 = 3000 total daily calories.
Next we take those total calories determined from your multiplier factor and break that
into respective macros of Protein, Fat, and Carbohydrates.
Starting with a balanced distribution approach will make most sense when speaking for a wide
range of individuals. From here you can make adjustments based on dietary preferences or other
lifestyle aspects.
The macros for Protein and Carbohydrate are both 4 calories per gram.
However, Fat is 9 calories per gram.This will affect our math a little bit differently below:
PROTEIN: 30%
CARBOHYDRATE: 35%
F A T : 35 %
Daily Grams = (calories x 0.3) / 4
Daily Grams = (calories x 0.35) / 4
Daily Grams = (calories x 0.35) / 9
Using that same 200 pound male example from above we’ve already established 3000 total daily
calories. We will use that number to create our macronutrient distribution in grams:
Protein: (3000 x 0.3) / 4 = 225 daily grams
Carbohydrate: (3000 x 0.35) / 4 = 263 daily grams
Fat: (3000 x 0.35) / 9 = 116 daily grams
THE DIESEL DAD CHALLENGE | 51
What to eat?
Food quality matters! While “a calorie is a calorie” is 100% true, as calories are just
a measure of energy, how said calories assimilate inside your body is a very different story.
Higher quality foods are much more likely to be higher in vitamins, minerals, and
phytonutrients that are essential for optimal health and performance. Placing your aim
towards 80-90% quality, whole food sources is recommended.
PROTEIN
Lean proteins are best. Think, “Fewer legs the better,” for poultry and red meats
the cuts with less visible fat (the white parts).
For ground meats anything 90/10 and leaner will be best. (Bacon doesn’t count!)
Bacon has much more calories consisting of fat than protein, so it’s not a lean
protein source. Sorry bacon lovers!
Vegetarian and vegan protein sources (soy, tofu, tempeh, seitan, lentils, beans)
work as well.
CARBS
The bulk of VOLUME of carbs should come from vegetables. Get vegetables of all
the colors of the rainbow, especially green on your plate. The bulk of your CALORIES
Should come from starchy carbs and fruits.
Choose starchy carbs higher in fiber (brown rice, sweet potato, and whole grain pasta/
bread). These are also typically higher in vitamins and minerals.
FATS
Avoid trans fats (partially hydrogenated vegetable oil) at all costs.These are usually
found in processed, baked sweets. Get most of your dietary fat intake from various
nuts and seeds, olive/avocado/coconut/fish oils, avocado, etc. Also keep in mind you
will get some fat as a byproduct of any meat sources.
NUTRITION TIP
Start simple with a few (two to three) of each source for a week
or two in order to get into a routine and find your rhythm.
THE DIESEL DAD CHALLENGE | 52
HOW DO YOU CALCULATE MACROS?
First, you have to know how many calories are in 1 gram of the macro.
Carbohydrates and protein contain 4 calories per 1 gram and fat contains
9 calories per 1 gram.
Let’s say your meal contains 15 grams of fat, 45 grams of carbs and 25
grams of protein.
Doing some simple math it is not difficult to figure out how many calories
are in the meal.
15 grams of fat x 9 = 135 calories from fat
45 grams of carbs x 4 = 180 calories from carbs
25 grams of protein x 4 = 100 calories from protein
The total number of calories is 135 + 180 + 100 = 415 calories.
If you want to figure out the percentage of calories that come from each
macro, just divide the number of calories from the macro by the total
number of calories.
135/415 = about 33% of the calories came from fat
180/415 = about 43% of the calories came from carbs
100/415 = about 24% of the calories came from protein
You never NEED to track or remember how many calories you’ve eaten.
Just count the macros!
But how do you know how many macros are in food?
THE DIESEL DAD CHALLENGE | 53
MENTORSHIP
AR E YO U A B USY DA D?
Are you ready to lose 20-40 pounds without
restrictive diets, crazy supplements,
and countless hours in the gym?
C L I C K TO SC H E DU L E YO UR
FREE COACHING CALL!
M A K I N G
S T R O N G
P E O P L E
S T R O N G E R
THE DIESEL DAD CHALLENGE | 54
HOW DO YOU CALCULATE MACROS? (CONT.)
Food Labels
If the food has a label, it’s easy to figure out how
many macros there arein the food. You just have to
know how to read a nutrition label.
At the very top the label states the serving size.
For this food, the serving size is given in 2/3 cup
(volume) or 55 grams (mass) and contains about 8,
1/2 cup (55 g) servings per container.
This area can also contain how the food is prepared,
dry, cooked, and etc.
All of the nutritional data on this label is based on the
serving size, so it’s very important to know how much
a serving of a food is according to the label!
Calories - no need to worry about tracking that. We’re
tracking macros so we can figure that out easily.
Total Fat - the total fat in the food and what
Don’t worry about the % Daily Value. That’s based
you need to record/log for fat. Sometimes, fat
on a 2000 calorie diet, doesn’t apply to everyone
information is broken down by type. It’s not
and it’s pretty much useless information anyways.
necessary to track the types of fats but can be
useful information.
So let’s say you ate 23 grams of this food. How
would you figure out how many macros you ate?
You want to stay away from foods with any trans
fats, for example.
Remember the serving size? Here’s where it comes
into play. Time for some more math!
Cholesterol, sodium, potassium - not necessary to
track but good to know how much is in the food.
23 grams / 50 grams per serving = 0.46 of
a serving (you only ate 46% of a serving).
Total Carbohydrate - the total grams of carbs.
So really you ate:
Again, it’s broken down into dietary fiber, sugars
5g x 0.46 = 2.3 grams of fat
and other carbs. You don’t have to track these
32g x 0.46 = 14.7 grams of carbs
other than the total amount, but it’s good to know
10g x 0.46 = 4.6 grams of protein
how much fiber you’re getting for instance.
Whenever you figure out your macros, you have to
Protein - the total grams of protein in the food and
know how much food you ate and what the serving
usually just written by itself.
size is.
THE DIESEL DAD CHALLENGE | 55
HOW DO YOU CALCULATE MACROS? (CONT.)
Food Labels
Well then you’re screwed! Just kidding.
But, it does make figure out macros a little more
difficult.
Examples:
nutritiondata.com
calorieking.com
Myfitnesspal.com
Most foods that don’t come in a package or a box
You will usually be given the same information as a
(the best kinds of foods really) won’t have nutrition
nutrition label with a serving size so you still need
labels because they aren’t required to.
to use the serving size to figure out how much
food you ate.
They are simple, whole foods (one ingredient), like
fruits, vegetables and meat.
So how do you figure out how much food you ate?
That doesn’t mean there isn’t any nutritional info
on them. You’ll just have to look it up yourself.
There are a bunch of mobile apps and websites
you can use to look up nutritional data.
Measuring Food
If you want to accurately figure out how many
Using a food scale is easy. Place your measuring
macros you ate, you have to weigh and measure
container, bowl, plate on the scale and press “Zero”
your food.
or “Tare”.
The best tool to do measure is a simple digital food
This will zero out the scale.
scale. They are inexpensive and durable.
Then place your food into the container and wait
Make sure you get one that will measure in grams
for the number to settle.
or ounces, can handle a decent amount of weight,
and portable.
Record the weight in ounces or grams.
Here’s a list of really good food scales you can look
into purchasing.
FOOD SCALES ON AMAZON
THE DIESEL DAD CHALLENGE | 56
HOW DO YOU CALCULATE MACROS? (CONT.)
What If I Don't Have a Scale?
You can estimate portion sizes using your hands
A few times of not weighing your food, won’t
but caution, these can be way off and take some
completely wreck your progress considering food
experience to eyeball.
labels can be off by as much as 20%.
HAND SERVING SIZE REFERENCE CHART
That’s why you'll need to measure other indicators
like body mass or body fat and regularly tweak
A newbie would definitely have a hard time and
your nutrition to keep you on track with your goals.
probably be way off target with the amounts of
food leading to over or under eating.
That being said, you should try to consistently
measure your food as much as possible.
You can also use measuring cups or spoons but
volume is also very
Even though labels, weighing and measuring can
inaccurate.
have errors, they can still serve as a standard and
baseline of how your nutrition is going, but only if
You can easily overfill the cup or the spoon.
you do it consistently.
Think about how many times you have dipped a
If you don’t measure on a regular basis, then you
spoon into some almond butter and pulled out a
have no idea where your food intake is (people are
big-ass glob.
typically really bad at guessing how much they are
eating) and you won’t be able to know whether
You might have dipped a tablespoon in there but
you need to scale down food intake or not.
you pulled out probably 2-3 tablespoons or that
time you filled that plastic cup all the way to the
The end result may be you not making any
brim with beer.
progress, getting frustrated and giving up.
Bottom line: if you want to be the most accurate,
So, if you have a nutrition goal in mind and are
use a food scale.
dedicated to hitting that goal within a certain
timeframe, then you should be dedicated to
There will be times when you can’t or won’t have
measuring your food.
access.
You will have more control over your food and get
Do your best to estimate and be ok with that.
your results much faster.
THE DIESEL DAD CHALLENGE | 57
HOW DO YOU CALCULATE MACROS? (CONT.)
Tracking Food
The best way to track your food and macros is to
There are several great tracking apps out there.
use a mobile app.
I recommend the myfitnesspal app. It’s free, easy
If you try to write all your food and macros by
to use, there are a ton of foods in the database and
hand in a journal, you’ll probably get confused,
you can scan barcodes to easily pull up nutrition
make mistakes, or miss items.
information.
It can happen with mobile apps too, but it’s way
less likely especially if you log the food right after
you eat it.
Tracking Alcohol
Alcohol has to be tracked especially since it’s
A much simpler way is to take the total number of
in its own category.
calories in the alcoholic beverage and divide it by
4 to track as a carb or 9 to track as fat, or you can
Alcohol contains about 7 calories per gram.
even split between the two.
In order to count alcohol, you would need to
So if a 5 oz glass of wine is 123 calories then it
figure out how many grams of alcohol are in the
would be 123/4 = 30.8 grams of carbs or 123/9 =
beverage.
13.6 grams of fat or 61.5/4 + 61.5/9 = 15.4 g of carbs
and 6.8 grams of fat
But, you probably don’t know the density of the
drink so it’s going to be difficult to figure that out.
THE DIESEL DAD CHALLENGE | 58
HOW DO YOU CALCULATE MACROS? (CONT.)
Tracking at Restaurants
or While Traveling
This is where tracking and counting macros
If you’re traveling, I recommend choosing simple
gets difficult.
and easy foods to track.
You can always bring your scale with you to the
Foods with labels, whole foods like grilled chicken,
restaurant but be prepared to get some crazy
steak, simply cooked vegetables and so on.
looks.
The more complicated the food is (like soups
If you’re trying to optimize your nutrition and get
and stews), the more difficult the food will be to
a body you’re proud of, who cares what the haters
measure and track.
think! But sometimes you’re not going to want to
bring that scale with you.
If you’re traveling a long time, prepare and plan
ahead.
The good news is that many restaurants have
published nutrition data. If you take note of
Go grocery shopping ahead of time and
what you order, you can look up the nutritional
choose simple, easily trackable foods and most
information later and log it.
importantly, take your scale with you!
You will have to eyeball the portions but it’s better
When I’m traveling, I will go to the store and buy
than nothing.
things like beef jerky, nuts, protein shakes, meal
bars (Quest Bars, Epic Bars, Builder’s bars and etc).
You can also ask the wait staff.
When I reach my destination, I always try to go to
There have been several times I’ve gone to
the grocery store as soon as I can and buy foods I
restaurants and asked my server how much food
can eat and track.
comes with the meal.
One of my favorite places to go is Whole Foods
It’s fairly accurate since most restaurants do
because they always have readily prepared quality
practice portion control.
food that I measure and eat.
You can still eyeball it or trust the server.
Because the food is already prepared, I don’t have
to rely on having a full kitchen with a stove.
Remember if you have to estimate, it’s not the end
of the world.
Just like you plan your travel, you have to plan
your nutrition while you’re traveling.
You’ll still have to tweak your eating habits
continuously to keep on track, but the point is to
be consistent at logging and tracking food.
THE DIESEL DAD CHALLENGE | 59
MENTORSHIP
AR E YO U A B USY DA D?
Are you ready to lose 20-40 pounds without
restrictive diets, crazy supplements,
and countless hours in the gym?
C L I C K TO SC H E DU L E YO UR
FREE COACHING CALL!
M A K I N G
S T R O N G
P E O P L E
S T R O N G E R
THE DIESEL DAD CHALLENGE | 60
HOW DO YOU CALCULATE MACROS? (CONT.)
Macro Counting Tips and Tricks
•
Always measure your food before you eat it.
•
entry of “number of servings” to “decimal”
Don’t be tempted to lick the spoon.
•
instead of “fraction”
Measure in grams or ounces as opposed to
volume (cups, tablespoons, and etc).
•
•
serving size in grams, try typing “in grams”
in the search box along with the food.
ingredient) foods like whole cuts of meat,
Ex: chocolate chip cookies in grams
and rice instead of complex mixture meals like
•
Simpler meals are easier to measure and track
hang of macro-counting and weighing, then
The meat will change in macros depending
you can make more complicated meals.
on how it’s cooked. Sometimes you can find
the cooked meats and the method they were
Use your phone to take a picture of the
cooked in databases. But better to be on the
number on the scale after you’ve weighed the
safe side.
•
Use the recipe tool in My Fitness Pal to create
and figure out macros for your favorite recipes.
Pay attention to the serving size on labels
Measure the total weight of the food, then
and in tracking apps!
measure 1 standard serving. Keep note of that
serving weight for the leftovers.
With dry foods pay attention if the nutrition
label says “dry”. This is often the case with
dry pasta, cereals, and grains. Dry food and
cooked food are not the same!
•
Weigh raw meat before cooking. Most nutrition
labels for meat are for RAW not cooked meat.
number in later if you’re in a hurry.
•
•
than complicated meals. Once you get the
food. It’s fast and you can always plug the
•
Track vitamins or supplements that contain
calories just like regular food.
stews, casseroles and bakes.
•
In My Fitness Pal, if you can’t find a food
At first make meals with whole, simple (1-2
vegetables, rice, and etc like steak, broccoli
•
If you’re using My Fitness Pal, change your
•
You don’t have to track things that have 0
calories but it may be useful to know if you’re
drinking 25 diet cokes a day.
Fiber is tracked as a carb, don’t omit it.
T I P : Start simple with a few (two to three) of each source for a week or two to get into a routine
and find your rhythm. Change up your spices and combinations if you get bored. First, become
consistent with a simple approach, then you can get fancier from there. The last thing you want
to do is overwhelm yourself in the first 3 days with too many options, and burn out.
THE DIESEL DAD CHALLENGE | 61
Stepping on a scale
The goal is to lose 9 pounds in the next 21 days.
To do that, the scale is going to become your friend.
No, the scale does not define your worth, values, or the type of person you are.
A scale is a tool, an accurate representation of how much you weigh,
and as you approach your goal, the number on the scale will represent
your hard work and consistency.
The tricky part about the scale is that it is an objective number.
Therefore, it is easy to put too much emphasis on the short-term fluctuations without
recognizing the long-term success you are having.
I recommend tracking your weight in one of 3 ways.
1. D A I L Y : This is the most recommended way because as the data points
stack up it becomes easier to see trends and ignore daily fluctuations.
2. W E E K L Y : Pick a day and time of the week and be consistent. I like this
method for people that stress over daily fluctuations.
3. E V E R Y T W O W E E K S : The Diesel Dad Diet is built for two-week cycles
reducing and increasing macros to optimize metabolism and fat loss. If you do
not like the scale, tracking weight at the beginning and end of each cycle will
have value in pursuit of your goals.
I suggest tracking your weight under controlled circumstances
at the same time of the day.
The most simple method is directly after you wake up when your body
is in a fasted state.
This is the only time in the day you will not have consumed food, water,
or coffee, and can be as consistent as possible.
THE DIESEL DAD CHALLENGE | 62
MUSCLE
Macro Counting Tips and Tricks
There are three key concepts to building muscle.
1.
Mechanical Tension
2. Metabolic Stress
3. Muscle Damage
Mechanical Tension is a fancy word that describes your body's response to lifting heavy
weights.
In Layman's terms, Mechanical Tension simply means getting strong.
As you continue to increase the weight on the bar, your body must signal to the
musculature that it needs to build muscle and get stronger to meet the demands of the
weight you are placing on it. You grow muscle this way by progressively increasing the
weight on the bar through rep ranges of 1-6 reps. Metabolic Stress is most commonly
referred to as the “pump.”
It is the feeling you get when your muscles swell, fill with fluid, and make the sleeves on
your t-shirt get stretched to their limits when you do bicep curls.
Rep ranges from 8-20 are the sweet spot of getting a serious pump and feeling the
burn of metabolic stress. Muscle Damage is the body’s natural breakdown and repair
process for building muscle.
Everyone has lifted weights and gotten sore.That soreness is the breakdown of muscle
fibers.The muscles are getting micro tears that the body has to fix.
As the body fixes these tiny tears, it slowly layers on additional muscle tissue to protect
it from future tears.
By consistently challenging your muscles through progressive overload, slowly
increasing weights week to week, you force the body to continue to grow.
It grows because it is forced to get stronger (mechanical tension), blood and fluids
rush into the muscle belly as you increase the reps (metabolic stress), and you force
it to repair itself as you break down old muscle tissue and repair it with new, stronger
tissues.
THE DIESEL DAD CHALLENGE | 63
What is Progressive Overload
Progressive Overload is the most widely accepted method for building muscle.
Every single training program that actually works, uses progressive overload as the
basis for increasing muscle and making you stronger.
I mentioned earlier in the book that your body’s responsibility is to adapt to whatever
stimulus is placed on it.
As you create an ecosystem in which strength is a requirement for survival, your body
must meet the demands of that ecosystem.
Progressive Overload is the system in which you slowly increase the demands of that
ecosystem on the body forcing it to continually transform.
If you lift 100 pounds today, your body will grow muscle and adapt to that stimulus.
Next week, when you lift 110 pounds, it will have to grow to meet the demands of that
new ecosystem.
Progressive Overload can be achieved in many ways, however, the most common two
are increasing the weight on the bar or increasing the number of reps that you do with
a prior weight.
Adding 10 pounds to the bar on a specific exercise each week is an example of
progressive overload.
Adding one rep per week using the same weight as last week is an example of
progressive overload. There are additional forms of progressive overload that will help
you build muscle. The problem is they are harder to quantify.
Examples Include:
1.
Increased range of motion
4.
Increasing total volume in
sets and reps
2.
Increased mind-muscle
connection
5.
Decreasing time it takes to
3.
Increased time under tension
complete standard workload
The list can go on but you get the point.
You should be challenging yourself to do a little more, a little better, each week,
forcing your body to adapt to the new stimulus you are placing on it.
THE DIESEL DAD CHALLENGE | 64
How to Complete EMOM Aesthetics Workouts
This program is for Diesel Dads that want high intensity, hypertrophy focused training
to build muscle, lose fat, and get jacked. This periodized program revolutionizes old
school bodybuilding and interval weight training to build massive muscles and deliver
sick pumps.
If your number one goal is to get jacked and look shredded, EMOM Aesthetics is the
answer.
TIME COMMITMENT:
•
•
Five Days per Week
20-40 minutes per Session.
In each workout you will complete 3-6 exercises.
Exercises are grouped together into 10 minute supersets performed every minute.
Exercise 1 (A1) is performed in minute 1.
Exercise 2 (A2) is performed in minute 2.
The exercise ping pong back and forth until you have met the total time
recommendations for each super set. For most supersets, you will perform the EMOM
for 10 minutes, accumulating five working sets of each exercise.
When you complete an EMOM Aesthetics workout, the goal is to use a weight
and accumulate max reps inside that minute of work. There are weight suggestions for
most workouts that can guide you on the appropriate weight to use for the workouts.
A great format for following the workouts is to focus on the 3 ways to build muscle:
MECHANICAL TENSION:
METABOLIC STRESS:
MUSCLE DAMAGE:
Choose 1 full body exercise
Choose 2-3 exercises that
Push the intensity to a level
and pick a weight that you
you complete 8-20 reps.
that feels like you have two
can achieve 3-6 reps each
reps left in the tank before
minute.
you would fail and no longer
be able to complete the lift.
Become comfortable moving heavy weights to get strong, lighter weights to fill muscles
with fluids, and work at an intensity that breaks down muscle tissue and forces your body
to repair itself with new, stronger muscles.
THE DIESEL DAD CHALLENGE | 65
MENTORSHIP
AR E YO U A B USY DA D?
Are you ready to lose 20-40 pounds without
restrictive diets, crazy supplements,
and countless hours in the gym?
C L I C K TO SC H E DU L E YO UR
FREE COACHING CALL!
M A K I N G
S T R O N G
P E O P L E
S T R O N G E R
THE DIESEL DAD CHALLENGE | 66
DIESEL DAD 21-day CHALLENGE
WEEk 1 WORKOUTS
DAY 5
DAY 4
DAY 3
DAY 2
DAY 1
E X E R C I S E S
A1
Front Squat - 60% of 1RM
A2
Push-ups
B1
Db or Kb Rear Foot Elevated Split Squats
15% Back Squat 1RM per hand
B2
Barbell Bicep Curls
A1
Strict Chin-ups
A2
Barbell Full Contact Twists
B1
Bent Over Barbell Rows
B2
Bent Over ITYW - 5 each
A1
Power Snatch - 4 reps @ 60% Snatch 1RM
A2
L-Sit Holds on Rings or Parallettes
B1
Tempo Pistol Squats 7 sec eccentric
Hold 5-25 lb plate
B2
Strict HSPU
A1
Deadlift - 4 reps @ 60% of 1RM
Pause 3 sec below knee
A2
Bench Press - 60% Bench 1RM
B1
Kb Single Leg RDLs - 10% Deadlift 1RM per hand
B2
Cable or Banded Tricep Pushdowns
A1
Strict Pull-ups
A2
V-ups
B1
Standing Calf Raises
B2
Pendlay Barbell Rows
CO ACH T IP
Leave 1-2 reps in the tank
on squat sets 1-4.
AMRAP on 5th set
CO ACH T IP
3 sec pause
at top for chin-ups
CO ACH T IP
DON'T REST ON YOUR
HEAD ON HSPUs
Just rest or scale
CO ACH T IP
Leave 2 reps in the tank
on bench press unless you
have a spotter.
CO ACH T IP
2 second squeeze at top
of calf raises
THE DIESEL DAD CHALLENGE | 67
DIESEL DAD 21-day CHALLENGE
WEEk 2 WORKOUTS
DAY 10
DAY 9
DAY 8
DAY 7
DAY 6
E X E R C I S E S
A1
Back Squat - 70% of 1RM
A2
Clapping Push-ups
B1
Barbell Reverse Lunges - 50% BW
B2
Db Bicep Curls
A1
Strict Pull-ups
A2
Side Bridge Reps
B1
One Arm Rows - switch every 5 reps
B2
Lateral Raises
A1
Power Clean - 4 reps @ 60% Clean 1RM
A2
Db or Kb Push Press - 15% Jerk Max per hand
B1
Tempo Shrimp Squats 7 sec eccentric
Hold 5-25 lb plate
B2
Hanging Knee Raises
A1
Deadlift - 3 reps @ 75% of 1RM
A2
Ring Dips
B1
Glute Ham Raises
B2
Db Skull Crushers
A1
Strict Chin-ups
A2
Cast Wall Walks
B1
Single Leg Calf Raises - 30 sec each
B2
Bent Over Barbell Rows
CO ACH T IP
Do 2 mini sets each min
on clapping push-ups
if needed
CO ACH T IP
Use a slightly different grip
width on each set
of pull-ups
CO ACH T IP
Hold plate far away on
shrimp squats for
best counter-balance
CO ACH T IP
Use a band to scale glute
ham raises if needed - see
TechniqueWOD
CO ACH T IP
1 sec pause halfway up
and halfway down
for chin-ups
THE DIESEL DAD CHALLENGE | 68
DIESEL DAD 21-day CHALLENGE
WEEk 3 WORKOUTS
DAY 15
DAY 14
DAY 13
DAY 12
DAY 11
E X E R C I S E S
A1
Front Squat - 50% of 1RM
A2
Feet and Hand Elevated Push-ups
B1
Barbell Walking Lunges - 50% BW
B2
Barbell Reverse Bicep Curls
A1
Strict Ring Pull-ups
A2
Supine Windshield Wipers
B1
Ring Rows
B2
Bent Over Db Upright Rows
A1
Snatch - 3 reps @ 70% Santch 1RM
A2
Pike Pushups
B1
Db or Kb Step-ups - 10% Squat 1RM per hand
B2
Hanging Leg Raises
A1
RDL - 5 reps @ 50% Deadlift 1RM
A2
Low Incline Bench Press - 50% Bench 1RM
B1
Barbell Glute Bridge - 50% Deadlift 1RM
B2
Overhead Single Db Tricep Extensions
A1
Close Grip Pull-up Top Position Isometric Hold
A2
Incline Sit-ups
B1
Standing Calf Raises
B2
One Arm Rows - switch every 5 reps
CO ACH T IP
Feet higher than hands
on push-ups, hands on
parallettes is best
CO ACH T IP
Stay tight / hollow on Ring
Pull-ups - pause 2 seconds
at top and bottom
CO ACH T IP
Use parallettes for full
ROM on pike push-ups
CO ACH T IP
Make a simple low incline.
Put head end of flat bench
on a plate.
CO ACH T IP
No reps done on pull-ups.
Just hold max time at the top
THE DIESEL DAD CHALLENGE | 69
DIESEL DAD 21-day CHALLENGE
WEEk 4 WORKOUTS
DAY 21
DAY 20
DAY 19
DAY 18
DAY 17
DAY 16
E X E R C I S E S
A1
Back Squat - 80% of 1RM
A2
Hands Elevated Push-ups
B1
Barbell Lateral Lunges - 20% Squat 1RM
B2
Db Hammer Curls
A1
Strict Close Grip Pull-ups
A2
Db Side Bends
B1
Kb or Db Two Arm Bent Over Rows
B2
Bent Over ITYW - 6 each
A1
Clean - 3 reps @ 70% Clean 1RM
A2
Barbell Push Press - 30% Jerk 1RM
B1
Tempo Pistol Squats 5 sec eccentric
Hold 5-25 lb plate
B2
Weighted Straight Leg Sit-ups
A1
Sumo Deadlift - 3 reps @ 70% Deadlift 1RM
A2
Ring Push-ups
B1
Glute Ham Raises
B2
Cable or Banded Tricep Pushdowns
A1
Strict Ring Pull-up - 3 sec pause at top
A2
GHD Sit-ups
B1
Single Leg Calf Raises - 30 sec each
B2
Ring Rows
A1
Front Squat - 50% of 1RM
A2
Seated Incline Db Bicep Curls
B1
Db or Kb Split Squats - 15% Back Squat
1RM per hand
B2
Tricep Push-ups
CO ACH T IP
3 second eccentric on
back squats
CO ACH T IP
2 second pause at top
of each row
CO ACH T IP
Switch push press
and sit-ups if you
only have one barbell
CO ACH T IP
Use a band to scale glute
ham raises if needed.
See TechniqueWOD
CO ACH T IP
Avoid hyperextending on
GHD sit-ups if you've
previously had lower
back issues
CO ACH T IP
Elevate hands for tricep
push-ups if you need to
scale
THE DIESEL DAD CHALLENGE | 70
MENTORSHIP
AR E YO U A B USY DA D?
Are you ready to lose 20-40 pounds without
restrictive diets, crazy supplements,
and countless hours in the gym?
C L I C K TO SC H E DU L E YO UR
FREE COACHING CALL!
M A K I N G
S T R O N G
P E O P L E
S T R O N G E R
THE DIESEL DAD CHALLENGE | 71
Mastery
DIESEL DAD MENTORSHIP
The journey does not stop here.
This is only the beginning.
The Diesel Dad Challenge is the buyin to living a strong, lean, and athletic life.
You put in 21 days of hard work, building routines, and you can see the results.
The next step is to go all in on these new habits, carry the momentum forward,
and take your fitness and fat loss to the next level.
The Diesel Dad Mentorship is our premium coaching program for busy dads
that want to lose 20-40 pounds without restrictive diets, crazy supplements, or
spending 60-90 minutes a day in the gym.
In the Diesel Dad Mentorship you will work 1-on-1 with a coach to design a
program that fits your life, holds you accountable, and guarantees you hit your
fat loss goals.
To get started:
Step 1:
APPLY FOR THE DIESEL DAD MENTORSHIP →
Step 2: Schedule a Free Coaching Call
Step 3: Design a personalized program
The Diesel Dad Mentorship is the most personalized and highest level coaching
program for busy dads that want to lose 20-40 pounds.
Here is the catch - you do not have to wait until the end of the 21 days.
If you are ready to take the leap today,
APPLY TODAY →
THE DIESEL DAD CHALLENGE | 72
P R E S E N T S :
21- D A Y C H A L L E N G E
MEAL PREP
&
RECIPES
THE DIESEL DAD CHALLENGE | 73
WEEK 1 – BREAKFAST
ZUCCHINI & CHORIZO BREAKFAST CASSEROLE
INGREDIENTS
•
3 large zucchini
•
½ red onion, chopped
•
½ cup mushrooms (optional)
•
5 eggs
•
2 links chorizo, casings removed
•
Salt and freshly ground
black pepper, to taste
DIRECTIONS
1. Preheat oven to 375 degrees F. Cook the chorizo in an oven-safe
skillet over medium heat. Set aside.
2. Grate all of the zucchini and put into a large bowl. Using a paper
towel, press some of the moisture out of the zucchini. In a separate
bowl, beat the eggs with salt and pepper.
3. Combine all of the ingredients, including cooked chorizo, in the large
bowl and mix together. You want to have enough eggs to coat the
whole mixture. Warm about a 1/2 tablespoon of olive oil in the skillet
over medium heat. Add the zucchini mixture into the pan. Cover
and cook about 5 minutes until the eggs start to set on the bottom.
Transfer to the oven and bake for 12-15 minutes, until the eggs are
firm. Remove and let rest for 5-10 minutes, then serve.
THE DIESEL DAD CHALLENGE | 74
WEEK 1 – LUNCH
GRAPE AND WALNUT CHICKEN SALAD
INGREDIENTS
•
4 chicken thighs or 2 large skinless
chicken breasts roasted & diced
•
Sea salt
•
Black pepper
•
½ cup grapes
•
¼ cup walnuts
•
½ cup mayo (sir Kingston’s is a great
paleo mayo)
•
2 tbsp Dijon mustard
•
1 tbsp honey
•
4 strips crisp bacon crumbled
•
Olive oil
DIRECTIONS
1. Cube your roasted chicken (roasted with olive oil, sea salt, black
pepper). A good way to gauge the size is to cut a grape in half and
use that as your standard size. Cut all grapes in half. Crumble bacon.
Chop walnuts. In a large bowl, stir together mayo, honey, and mustard.
Taste and add sea salt and black pepper to taste. Add your chicken,
grapes, walnuts, and bacon and let sit for about 10 minutes before
serving. Enjoy!
THE DIESEL DAD CHALLENGE | 75
WEEK 1 – DINNER
PALEO STEAK FAJITAS
INGREDIENTS
•
1 lb flank steak
•
1 red bell pepper
•
1 medium yellow onion
•
1 green bell pepper
MARINADE
•
2 limes, juiced
•
1 tsp paprika
•
¼ cup olive oil or coconut oil
•
1 tsp oregano
•
2 tsp chili powder
•
½ tsp garlic powder
•
1 tsp cumin
•
½ tsp onion powder
•
1 tsp salt
•
½ tsp to 1 tsp red pepper
•
1 tsp pepper
flakes (adjust to taste)
MARINADE INSTRUCTIONS
FAJITA INSTRUCTIONS
1. In a small mixing bowl, combine all dry spices,
1. Slice onion and peppers into strips lengthwise,
and divide into halves
2. Season flank steak with 1/2 of the spice mixture
and set aside
2. When steak is marinaded, grill unsliced over
(the other half of the spices will be used to
medium heat 3-5 minutes each side, oruntil
season the vegetables)
cooked to desired doneness, and set aside
3. Combine oil and lime juice in a small bowl
4. Pour oil/lime juice mixture
nto a Ziplock-type bag
5. Place seasoned flank steak into bag, seal, and
place in refrigerator for about 1 hour dinner
3. Add a tablespoon or two of oil to a large frying
pan set to medium heat
4. Season peppers and onions with remaining
half of spices
5. Next sauté veggies 3-5 minutes until tender
6. Slice cooked flank steak into fajita strips
7. Place steak and veggie strips into tortillas
8. Garnish with guacamole, a salsa,
and a squeeze of lime
THE DIESEL DAD CHALLENGE | 76
WEEK 1 – SHOPPING LIST
BREAKFAST
LUNCH
DINNER
Zucchini & Chorizo
Breakfast Casserole
Grape & Walnut
Chicken Salad
Pale Steak Fajitas
MEAT & EGGS
□
□
□
□
□
Eggs - 5
Chorizo - 2 links
Chicken Breasts - 2 large
Bacon - 4 strips
Flank Steak - 1lb
DRY GOODS
□
□
□
Sea Salt and Pepper
FRESH PRODUCE
□
□
□
□
□
□
Zucchini - 3 large
Onion (Red,Yellow) - 1 ea
Mushrooms - ½ c
Grapes - ½ c
Bell Peppers (Red,Green) 1 ea
Limes - 2
FAT & OILS
□
Olive Oil or Coconut Oil - ¼ cup
Walnuts - ¼ cup
Spices:
Cumin
Chili Powder
Paprika,
Oregano
Garlic Powder
MISCELLANEOUS
□
□
□
Paleo Mayo (Sir Kingston’s)
Dijon Mustard
Honey
Onion Powder
Red Pepper Flakes
THE DIESEL DAD CHALLENGE | 77
WEEK 2 – Breakfast
BAKED EGGS IN BACON RINGS
INGREDIENTS
•
18 strips nitrite/nitrate free bacon
•
1 cup onions, chopped
•
melted bacon fat for brushing tins
•
12 white button mushrooms,
•
12 eggs
•
3 small to medium tomato, cut
chopped
•
freshly ground black pepper
into 12 (1/2 inch) slices
DIRECTIONS
1. Preheat the oven to 325°.
2. Cook bacon in a skillet over medium heat
until it begins to shrivel (about 3 minutes).
Remove bacon from pan and set aside.
3. Discard all but a shallow film of bacon fat in
the bottom of the skillet.
4. Brush 12 cups in a muffin tin or 12 small
ramekins with bacon fat from the pan.
5. Add chopped onions and mushrooms to
hot pan with remaining bacon drippings in
the skillet and cook over medium heat until
softened.
6. Meanwhile, place a tomato slice in the
bottom of each cup. Circle the inside of
each cup with 1-1/2 strips of bacon.
7. Break an egg into each muffin cup and
season with pepper.
8. Add sautéed mushrooms and onions over
the egg.
9. Fill any unused tins with water to protect
from burning.
10. Bake in the oven for 20 minutes.
11. To serve, loosen the edges of the eggs
with spatula and transfer the eggs to plates.
ALTERNATE METHOD
You can bake the bacon as well. Line a baking sheet with foil, and place bacon
in neat strips. Place in the oven and turn on the oven to 400 degrees (don't
pre-heat oven). After about 13-15 minutes, it'll be perfect to pull out and line
the muffin tins. This prevents the bacon from getting too crisp in areas and not
bending well enough. However, throw two strips in a pan on medium-high heat,
and half-way through cooking, pull them out, dice them up, and then toss them
and the onions and mushrooms in all together. Sautee, then sprinkle on top of
the cups (as in step 8 above) before you bake them.
THE DIESEL DAD CHALLENGE | 78
WEEK 2 – LUNCH
ENCHILADA CHICKEN STEW
INGREDIENTS
•
2 lbs chicken breasts
•
3 garlic cloves, minced
•
1 yellow onion, chopped
•
1 tablespoon cumin
•
1 green bell pepper, chopped
•
1 tablespoon chili powder
•
1 (4oz) can of chopped jalapenos
•
2 teaspoons dried oregano
•
1 (4oz) can of chopped green chiles
•
salt and pepper, to taste
•
2 tablespoons coconut oil
•
bundle of cilantro, to garnish
•
1 (14oz) can of diced tomatoes
•
avocado, to garnish
•
1 (7 oz) can tomato sauce
DIRECTIONS
1. Pull out your handy dandy crockpot.
2. Add your chicken breasts.
3. Then add the rest of the ingredients on top, in any order.
4. Put on low for 8-10 hours or high for 6-8.
5. After it’s done cooking, use tongs to pick at the chicken to
shred it in with all the ingredients.
6. Top with cilantro and some avocado.
7. Eat up!!
THE DIESEL DAD CHALLENGE | 79
WEEK 2 – DINNER
SPAGHETTI SQUASH WITH MEAT SAUCE
INGREDIENTS
•
¼ cup water
•
1 green bell pepper, chopped
•
1 spaghetti squash
•
1 red bell pepper, chopped
•
1 (14.5 ounce) can crushed tomatoes
halved lengthwise and seeded
•
1 ½ pounds ground beef
•
1 (8 ounce) can crushed tomatoes
•
1 white onion, diced
•
1/4 cup chopped fresh basil
•
2 tablespoons chopped garlic
•
¼ cup chopped fresh oregano
•
1 tablespoon extra-virgin olive oil
•
¼ cup chopped fresh thyme
•
1 cup sliced mushrooms
•
1 tablespoon red pepper flakes
•
1 zucchini, diced
•
½ cup extra-virgin olive oil, divided
DIRECTIONS
1. Preheat oven to 400 degrees F (200 degrees C).
2. Pour water into a baking dish. Place squash halves with cut sides
down in baking dish; roast for until tender, 30 to 40 minutes.
3. While squash is baking, cook and stir ground beef and onions in
a skillet overmedium-high heat until the beef is crumbly, evenly
browned, and no longer pink. Drain and discard any excess grease.
Set beef aside.
4. Heat 1 tablespoon olive oil in a skillet over medium heat; dinner
cook and stir mushrooms, zucchini, green and red bell peppers, both
amounts of crushed tomatoes, basil, oregano and thyme. Simmer over
medium heat until vegetables are cooked through and tender, about
10 minutes. Add the ground beef and onions; stir to combine. Simmer
on low heat, stirring occasionally, while you finish preparing spaghetti
squash.
5. Scrape the inside of hot spaghetti squash halves with a fork to shred
the squash into strands; divide onto 8 plates. Drizzle each serving of
spaghetti squash with 1 tablespoon extra-virgin olive oil and top each
serving with a generous amount of meat sauce.
THE DIESEL DAD CHALLENGE | 80
WEEK 2 – SHOPPING LIST
BREAKFAST
LUNCH
DINNER
Baked Eggs
in Bacon Rings
Enchilada
Chicken Stew
Spaghetti Squash
with Meat Sauce
MEAT & EGGS
□
□
□
□
Bacon - 18 strips
Eggs - 12 eggs
Chicken Breasts - 2 lbs
Ground Beef - 1 1/2 lbs
FRESH PRODUCE
□
□
□
□
□
□
□
□
□
□
□
□
Tomato - 3 med
Onions - 3 med
Mushrooms - 2 cups
DRY GOODS
□
□
□
□
□
□
□
□
□
Salt and Pepper
Jalapeños - (1) 4oz can
Diced Green Chiles - (1) 4oz can
Diced Tomatoes - (1) 14oz can
Tomato Sauce - (1) 7oz can
Garlic - 4 cloves
Cumin
Chili powder, dried
Oregano
Green Bell Pepper - 2
Red Bell Pepper - 1
Avocado - 2
FAT & OILS
□
Olive Oil or Coconut Oil
Spaghetti Squash - 1
Zucchini - 1
Cilantro - 1 bundle
Fresh Basil - ¼ cup
MISCELLANEOUS
□
Muffin Tins or Ramekins
Oregano - ¼ cup
Thyme - ¼ cup
THE DIESEL DAD CHALLENGE | 81
WEEK 3 – Breakfast
MEAT CRUST QUICHE
INGREDIENTS
•
1 pound breakfast pork sausage
(or italian sausage)
•
•
1 small sweet potato, diced
½ yellow onion, diced
•
2 cups fresh spinach
•
4 eggs, whisked
•
1 garlic clove, minced
•
1 teaspoon garlic powder
•
1/8 teaspoon ground paprika
•
salt and pepper, to taste
•
2 tablespoons bacon fat
(or other kind of fat)
DIRECTIONS
1. Place the pan on a baking sheet (in case
6. When mixtures is cooled, add in the eggs,
of any spills) and in the oven, and bake for
garlic powder, ground paprika and a bit
18-20 minutes until meat presses back when
more salt. Mix well.
you poke it. It doesn’t need to be completely
cooked through, but pretty close. week 3
recipes
2. While your crust is baking, place 2
tablespoons of fat into a saucepan over
medium heat. Then add the minced garlic.
3. Add in the chopped onions and sweet
7. After the crust is done baking, remove the
excess oil that may be left behind, then pour
your egg mixture on top of the meat crust.
It’s just fine if some leaks over into the pan
because the meat will shrink just a bit.
8. Place the pan back into the oven and bake
for 23-25 minutes. My quiche took quite
potatoes to the pan and mix to cover with
some time to completely cook through
garlic. Once the onions begin to become
because the pan wasn’t very deep, so be
translucent, sprinkle a bit of salt and pepper
sure to just poke at the middle. Once the
on top and cover to help steam the potatoes
middle pushes back when you poke it, it’s all
and cook quicker.
good to go.
4. Once potatoes are tender after about 4-5
minutes, toss in the spinach and cover once
9. Let cool, cut and serve. Add Avocado on
top. Enjoy!
more to help the spinach wilt.
5. After a minute or two, once the spinach is
wilted, remove your mixture from the pan
and place in a bowl to let cool.
THE DIESEL DAD CHALLENGE | 82
WEEK 3 – LUNCH
SALMON CAKES WITH GINGER MAYO
SALMON CAKES:
•
3 - 6 oz cans of wild caught
Alaskan Salmon
•
3 eggs
•
4 diced green onions
•
1 tbsp dried dill
•
1/2 tsp ground ginger
•
a few shakes of red pepper flakes
•
about 1 tsp fresh ground pepper
•
a pinch of sea salt
•
GINGER MAYO:
•
2 eggs
•
2 tbsps apple cider vinegar
•
1 tsp yellow mustard
•
1 tsp sea salt
•
1/4 tsp white pepper
•
1/4 tsp cayenne pepper
•
1 tsp ground ginger
•
2 cups light tasting olive oil
about 1/4 cup coconut oil
•
3 tbsps of fresh squeezed lemon juice
•
Shredded green and purple cabbage
Ginger Mayo:
1. In a blender or food processor place all
ingrediants except for the oil.
2. Cover and blend on low while you count to 5.
3. Continue to blend while you slowly, VERY
SLOWLY add the olive oil.
4. Once all the oil is in continue to blend while
you again count to 5.
5. Shut the blender or processor down at
this point, and ta-da: home made ginger
mayo!lemon wedge and the ginger mayo.
Salmon Cakes:
1. Drain the water from the canned salmon and
dump into a large mixing bowl.
2. Add the eggs, green onions, dill, ginger, red
4. Form the salmon mixture one at a time into
patties or “cakes” and place gently into the oil.
5. Fry for 3 minutes on each side. IMPORTANT
pepper flakes, black pepper, and salt
– do not mess with the patties once they are
and mix well.
in the pan. Let them go for the full 3 minutes
3. In a large skillet heat the coconut oil over
medium to medium high heat – make
surethere is more than enough to cover the
bottom of the pan. You’ll know the oil is
before you touch them or flip them or they will
stick or fall apart.
6. Serve the patties over a bed of the shredded
green and purple cabbage with a
hotenough when it crackles after flicking some
water into the pan – but do not get the oil so
hot that is smokes
THE DIESEL DAD CHALLENGE | 83
WEEK 3 – DINNER
BROCCOLI CHICKEN STIR-FRY WITH CAULIFLOWER RICE
STIR FRY INGREDIENTS
•
1 ½ tablespoons arrowroot powder
•
2 large cloves garlic, thinly sliced
•
¼ cup water
•
•
1/4 cup orange juice (freshly sqeezed)
1 red bell pepper, seeded and sliced into
thin strips
•
4 tablespoons coconut aminos
(or balsamic vinegar)
•
4 cups of broccoli florets
•
1 teaspoon fresh ginger, finely grated
•
2 ½ tablespoons coconut oil
•
1 jalapeno pepper, seeded and sliced
•
1 pound boneless, skinless chicken
breasts, cut into thin strips
•
½ teaspoon red pepper flakes
•
Freshly ground black pepper, to taste
•
1 bunch scallions, trimmed and sliced
diagonally
RICED CAULIFLOWER
•
3 clove Garlic, minced
•
1 1/2 cup Yellow Onion, chopped
•
3 Tbsp Organic Coconut Oil
•
3 tsp Salt and Pepper
•
1 1/2 head Cauliflower
STIR FRY DIRECTIONS
CAULIFLOWER RICE DIRECTIONS:
1. In a small bowl, combine arrowroot powder,
1. Rinse cauliflower under cool water and pat dry.
water, orange juice and coconut aminos and
set aside.
2. Heat 1 ½ tablespoon coconut oil in a wok or a
2. Using a cheese grater, grate the cauliflower to
a coarse texture (approximately the size
of rice grains). Using a food processor to pulse
large skillet. Add chicken and stir-fryfor about
the cauliflower to desired texture
5 minutes, or until lightly browned; transfer to
works as well.
a plate with a slotted spoon.
3. Heat the remaining 1 tablespoon in the wok
and add the scallions, garlic and bell pepper
and stir-fry for 30 seconds, then add the
broccoli and ginger and continue stir frying
for further 1-2 minutes.
4. Return chicken to the wok and stir in the
arrowroot and coconut aminos mixture.
3. Heat the coconut oil in a skillet
over medium heat.
4. Sauté the onion and garlic for 3–4 minutes, or
until the onion is relatively translucent.
5. Add in the cauliflower rice and continue to
sauté for 4–5 minutes.
6. Season with salt and pepper, and serve.
Cook, stirring occasionally, for 1-2 minutes,
or until vegetables are tender, but still crunchy.
THE DIESEL DAD CHALLENGE | 84
WEEK 3 – SHOPPING LIST
BREAKFAST
LUNCH
DINNER
Meat Crust Quiche
Salmon Cakes
with Ginger Mayo
Broccoli Chicken Stirfry
w/ Cauliflower Rice
MEAT & EGGS
□
□
□
□
Breakfast Sausage - 1 lb
Eggs - 9 eggs
Salmon - 3 6oz cans
Chicken Breasts - 1 lb
DRY GOODS
□
□
□
□
□
□
□
□
Salt and Pepper
Garlic - 7 cloves
Spices (Garlic Powder,
Paprika, Red Pepper Flakes,
□
□
□
□
□
□
□
□
□
□
Sweet Potato - 1
Yellow Onion - 1 lg
Spinach - 2 cups
Scallions (Green Onion) - 1 bunch
Green & Red Cabbage - garnish
Red Bell Pepper - 1
Broccoli - 1 head
Jalapeño Pepper - 1
Fresh Ginger - 1 tsp
Cauliflower - 1 1/2 head
Cayenne Pepper, White
Pepper, Ground Ginger)
Dried Dill
Arrowroot Powder - 1.5 tbsp
FAT & OILS
□
FRESH PRODUCE
Olive Oil or Coconut Oil
MISCELLANEOUS
□
□
□
□
□
□
□
Orange Juice - ¼ cup
Lemon Juice - 3 tbsp
Apple Cider Vinegar - 2 tbsp
Yellow Mustard - 1 tsp
Coconut Aminos or Balsamic
Vinegar - 3 tbsp
Pie Plates
THE DIESEL DAD CHALLENGE | 85
WEEK 4 – Breakfast
HEARTY SPINACH BEEF FRITTATA
INGREDIENTS
•
10 eggs, beaten
•
2 teaspoons smoked paprika
•
3/4 teaspoon sea salt
•
1/2 teaspoon of black pepper
•
8 to 12 oz. of ground grassfed beef
•
•
4 oz. package of shiitake (or
regular) mushrooms, sliced
•
10 oz. package of frozen chopped
spinach, defrosted and excess
moisture squeezed out
•
1 tomato, sliced
1 small onion, diced
DIRECTIONS
1. Preheat the oven to 350°F (~175°C).
2. In a large bowl, beat the eggs together with the smoked
paprika, salt and pepper. Set aside.
3. In a large cast iron skillet* over medium high heat, sauté
the meat until it’s cooked through.
4. Add the onion and mushrooms and sauté until they are
softened and slightly tender.
5. Add the defrosted and drained spinach. [Hint: start the
spinach defrosting in the microwave after you preheat the
oven so you aren't waiting for it to be done. You need to drain
this well by squeezing out the extra moisture or your frittata
will end up soggy.] Stir to combine.
6. Pour the egg mixture into the skillet. Turn off the heat and stir
the ingredients to combine.
7. Lay the tomato slices on top.
8. Bake for about 20 minutes or until the eggs are set and not
runny.
9. Serve directly from the skillet or slice and store for leftover.
THE DIESEL DAD CHALLENGE | 86
WEEK 4 – LUNCH
ROASTED PALEO STUFFED BELL PEPPERS
INGREDIENTS
•
1 large zucchini, halved and diced
•
5 large bell peppers
•
3 tbsp tomato paste
•
1 tbsp coconut oil
•
Freshly ground black pepper, to
•
1/2 large onion, diced
•
1 tsp dried oregano
•
1/2 tsp salt
•
1 lb. ground turkey
taste
•
Fresh parsley, for serving
DIRECTIONS
1. Preheat the oven to 350 degrees F. Coat a small baking dish
with coconut oil spray. Bring a large pot of water to a boil. Cut
the stems and very top of the peppers off, removing the seeds.
Place in boiling water for 4-5 minutes. Remove from the water
and drain face-down on a paper towel.
2. Heat the coconut oil in a large nonstick pan over medium heat.
Add in the onion. Sauté for 3-4 minutes until the onion begins to
soften. Stir in the ground turkey, oregano, salt, and pepper and
cook until turkey is browned. Add the zucchini to the skillet as
the turkey finishes cooking. Cook everything together until the
zucchini is soft, and then drain any juices from the pan.
3. Remove the pan from heat and stir in the tomato paste. Place
the peppers upright in the baking dish and spoon the meat
mixture into the center of each. Bake for 15 minutes. Serve warm
sprinkled with chopped parsley
THE DIESEL DAD CHALLENGE | 87
WEEK 4 – DINNER
BEEF POT ROAST WITH MASHED CAULIFLOWER
INGREDIENTS POT ROAST
•
2 Tbsp coconut oil
•
1/2 tsp freshly ground black pepper
•
1 (2-3 lb) lean beef pot roast, rump
roast, or chuck shoulder
•
1 bay leaf
•
1 Tbsp thyme
•
1/2 tsp oregano
•
sea salt (optional)
•
3 cups water
•
2 yellow onions, sliced
•
3 carrots, quartered
•
2 celery stalks
INGREDIENTS MASHED CAULIFLOWER
•
1 large head cauliflower, cut into
florets
•
1/4 cup grated Parmigiano
(optional)
•
3 cups chicken stock
•
Coarse black pepper and salt
•
4 tablespoons butter, cut into pieces
•
A generous grating nutmeg
•
1 cup shredded white extra-sharp
Vermont Cheddar (optional)
POT ROAST:
1. Mix freshly ground black pepper, thyme, oregano,
and sea salt (optional) together ina small bowl.
2. Rub mixture into meat on all sides of roast.dinner
3. Heat a medium skillet (if cooking in a crock pot)
4. Sear all sides of the roast and set aside.
5. Wash and prepare vegetables.
6. Put roast in crock pot, add vegetables, bay leaf,
and water, and cook until tender(4-6 hours). Or,
or heavy-bottomed oven-safe pan (if cooking in
preheat oven to 325°, add the vegetables, bay
the oven) over high heat. Add coconut oil when
leaf, and water to the heavy-bottomed oven-safe
hot.
pan with the meat and roast for 2-3 hours.
MASHED CAULIFLOWER
1. Place cauliflower in a medium shallow pot or pan.
2. Add stock, cover and place pot over high heat.
3. When liquid boils, reduce heat to simmer and
cook covered 10 minutes.
4. Remove cover, raise heat to medium high and
allow the broth to reduce by half, ~2 minutes.
5. Add 2 tablespoons butter, cut into pieces and
the cheeses and then smash the cauliflower with
a masher to the same consistency as desired for
mashed potatoes.
6. Season the cauliflower with black pepper, a pinch
of salt and nutmeg.
THE DIESEL DAD CHALLENGE | 88
WEEK 4 – SHOPPING LIST
BREAKFAST
LUNCH
DINNER
Hearty Spinach
Beef Frittata
Roasted Paleo
Stuffed Bell Peppers
Beef Pot Roast with
Mashed Cauliflower
MEAT & EGGS
□
□
□
□
Eggs - 10
Ground Beef - 12oz
Ground Turkey - 1lb
Beef Roast - 2-3 lbs roast
DRY GOODS
□
□
□
□
□
□
□
Salt and Pepper
Paprika
Oregano
FRESH PRODUCE
□
□
□
□
□
□
□
□
□
Yellow Onions - 4
Mushrooms (shiitake or reg) - 4oz
Tomato - 1
Bell Peppers (any kind) - 5 lg
Zucchini - 1 lg
Carrots - 3
Celery - 2 stalks
Cauliflower - 1 head
Parsley
Bay leaf
Thyme,
Nutmeg
Tomato Paste - 3 tbsp
MISCELLANEOUS
□
Chicken Stock - 3 cups
DAIRY & OILS
□
□
□
□
□
Coconut Oil
Butter - 4 tbsp
White extra-sharp Vermont
Cheddar - 1 cup
Parmesan Cheese - 1/4 cup
THE DIESEL DAD CHALLENGE | 89
WEEK 5 – Breakfast
SAUSAGE, LEEK AND ASPARAGUS DILL
BREAKFAST CASSEROLE
INGREDIENTS
•
1 pound breakfast sausage (or any
•
other kind of ground meat)
•
1 medium leek, thinly sliced (only the
white part)
•
•
6-8 stalks of asparagus, chopped
8 eggs, whisked
¼ cup heavy cream (or coconut milk
or almond milk to make strict paleo)
•
1 tablespoon minced fresh dill
•
¼ teaspoon garlic powder
•
salt and pepper, to taste butter or
coconut oil, for greasing the dish
DIRECTIONS
1. Preheat oven to 325 degrees. Grease an 8×8 baking dish.
2. Place breakfast sausage in a sauté pan over medium heat.
Break into small pieces.
3. Once the sausage is half way cooked through, add leeks and
asparagus and cook until no pink remains in the sausage.
Remove from heat and discard any excess fat left in pan.
4. In a medium bowl, whisk together eggs, cream, dill, garlic
powder, and salt and pepper.
5. Pour mixture into greased baking dish, add the sausage
mixture, and mix well.
6. Place in oven to bake for 35-40 minutes, until eggs are cooked
through in the center and no longer jiggly.
THE DIESEL DAD CHALLENGE | 90
WEEK 5 – LUNCH
GINGERY BROCCOLI AND BEEF
INGREDIENTS
•
4 Tbs coconut oil, divided
•
4 tsp freshly ground black pepper
•
4 cloves of garlic, minced
•
1 tsp red pepper flakes
•
2 lb petite sirloin steak, cut into very
•
1/2 to 1 cup chicken broth
•
4 cups broccoli, cut into flowerets
•
4 cups carrots, thinly sliced
•
2 green onion, thinly sliced
thin strips
•
4 Tbs lemon juice
•
2 Tbs flax meal
•
4 tsp freshly grated ginger
DIRECTIONS
1. Heat 2 Tbs coconut oil and garlic in a large skillet over
medium-high heat.
2. Add the sliced beef and 1/2 tsp sea salt, and brown.
Remove beef from pan to a side dish, and get rid of excess
juice left in pan.
3. In a small bowl mix lemon juice, flax meal, grated ginger,
freshly ground black pepper, and red pepper flakes with
1/2 cup broth.
4. Heat pan again over medium heat. Add 2 Tbs coconut oil
when pan is hot.
5. Add broccoli and carrots to pan. Pour liquid ingredients
on top and toss to coat.
6. Cook over medium heat until broccoli is tender.
7. Return the beef to the pan and add the green onions. Add
the extra chicken broth if preferred.
8. Coat beef with sauce, and let simmer for a few minutes
until beef is warmed through.
THE DIESEL DAD CHALLENGE | 91
WEEK 5 – DINNER
SAUTÉED SHRIMP WITH ONIONS AND CHERRY
TOMATOES WITH STIR-FRIED KALE AND BACON
INGREDIENTS SHRIMP AND VEGGIES:
•
3 lb of large frozen shrimp (21-25
per pound)
•
3 tablespoon of Aloha Spice
Volcano Grind Seasoning (or your
favorite spice blend)
•
6-9 tablespoons of your favorite fat
(ghee, olive oil, coconut oil, butter)
•
Kosher salt to taste
•
3 small onion, thinly sliced
•
1 1/2 cup of cherry tomatoes,
washed
•
3 limes
•
Freshly ground black pepper
•
Splash of Banyuls vinegar (the
original recipe uses a squeeze of
lemon. Can use balsamic vinegar)
KALE AND BACON:
•
1 bunch of kale, leaves removed and
thinly chopped
•
3 slices of bacon, cut in 1/4” strips
•
Kosher salt
SHRIMP AND VEGGIES:
1. Dump the bag of frozen shrimp in a colander and
5. Add in the cherry tomatoes and toss them in the
ran cold water over them for around 5 minutes or
melted fat until they are warm. Don’t cook the
until defrosted.
tomatoes until they explode!
2. Dry off the shrimp with a paper towel, place
them in a bowl, and season them with Volcano
Grind seasoning.
3. In a large cast iron skillet, melt 1.5 tablespoon of
fat over medium heat.
4. Add the sliced onions, salt, and pepper, and
sauté until they are soft, caramelized,and
translucent.
6. Remove the onions and tomatoes from the pan.
7. Add another 1.5 tablespoon of fat to the pan, and
increase the temperature to medium high.
8. Sauté the shrimp in six batches for about a
minute on each side.
9. When the shrimp are finished cooking top them
with the sautéed tomatoes, onions, and freshly
squeezed lime juice.
KALE AND BACON
1. Wash and chop the kale leaves.
2. Assemble the rest of the ingredients.
3. Sauté the bacon bits in a large cast iron skillet
over medium heat.
4. Once the bacon is crisp add in the kale leaves
with a dash of salt and pepper.
5. Stir the kale and bacon for a couple minutes and
then splash on some vinegarsqueezed lime juice.
THE DIESEL DAD CHALLENGE | 92
WEEK 5 – SHOPPING LIST
BREAKFAST
LUNCH
DINNER
Sausage, Leek and
Asparagus Dill
Breakfast Casserole
Gingery Broccoli
and Beef
Sautéed Shrimp With
Onions and Cherry
Tomatoes w/ Stir-Fried
Kale and Bacon
MEAT & EGGS
□
□
□
□
□
Breakfast Sausage - 1 lb
Eggs - 8
Sirloin Steak - 2 lbs
Shrimp - 3 lbs
Bacon - 3 slices
DRY GOODS
□
□
□
□
Dill
Garlic powder
Red Pepper Flakes)
Aloha Spice Volcano
FRESH PRODUCE
□
□
□
□
□
□
□
□
□
□
□
Leek - 1 med
Asparagus - 6-8 stalks
Broccoli - 4 cups
Carrots - 4 cups
Onion - 3 small
Green Onion - 2
Cherry Tomatoes - 1.5 c
Limes - 3
Kale - 1 bunch
Fresh Garlic - 4 cloves
Fresh Ginger - 2 tsp
Grind Seasoning
□
Flax meal - 2 tbsp
DAIRY & FATS
□
Coconut Oil, Olive Oil,
Ghee or Butter
□
□
Heavy Cream or Coconut or
Almond Milk - 1/4 c
MISCELLANEOUS
□
□
□
□
Lemon Juice - 4 tbsp
Chicken broth - 1 c
Banyuls vinegar or Balsamic
Vinegar
THE DIESEL DAD CHALLENGE | 93
WEEK 6 – Breakfast
PALEO SAVORY BREAKFAST CASSEROLE
INGREDIENTS
•
12 eggs, whisked
•
2 tablespoons hot sauce (Siracha!)
•
1 lb chorizo, cooked and broken into
•
1 teaspoon garlic powder
•
1 teaspoon onion powder
•
1 teaspoon salt
•
1 teaspoon pepper
pieces
•
1 cup frozen spinach
•
1 sweet potato, shredded (optional)
•
½ yellow onion, diced
DIRECTIONS
1. Thaw your spinach.
2. Preheat your oven to 375 degrees.
3. First you’ll want to get your chorizo (or other choice of meat)
cooking. So add your chorizo to a hot skillet and let cook until
it begins to crumble.
4. While the meat is cooking, dice up your onion and shred your
sweet potato. Can shred by throwing the potato in a food
processor, and using the shredding attachment.
5. Beat the eggs in a large bowl.
6. Add the cooked meat, onion, spinach and sweet potato to
the bowl with the whisked eggs. Then add the rest of your
ingredients and mix all together.
7. Grease a 8x8 or 9x9 glass dish and add your egg mixture to it.
8. Cook for 25-30 minutes until the eggs aren’t runny. The
middle takes a bit longer so just be patient.
9. Let sit for 10+ minutes before consuming.
THE DIESEL DAD CHALLENGE | 94
WEEK 6 – LUNCH
COCONUT CHICKEN CURRY
INGREDIENTS
•
3 chicken breasts, cut into chunks
•
2 tomatoes, diced
•
1 tablespoon of ghee or butter or
•
1 1/2 tablespoons curry powder or
coconut oil
•
1 cup of coconut cream (skim from
the top of 1 refrigerated can (13.5oz)
garam masala
•
1 tablespoon grated ginger
•
1/4 cup cilantro, roughly chopped
•
6 cloves garlic, minced
•
salt to taste
of coconut milk)
•
1 cup chicken broth or stock
•
2 cup diced carrots
•
1 cup chopped celery
DIRECTIONS
1. Saute the chicken in the ghee, butter, or coconut oil in a
medium-sized saucepan.
2. When the outside of the chicken has all turned white, add in
the coconut cream and the chicken broth and mix well.
3. Add in the carrots, celery, and tomatoes.
4. Add in the ginger and curry powder (or garam masala).
5. Cook on medium heat with the lid on for 40 minutes
(stirring occasionally).
6. Add in the minced garlic and cilantro and salt to taste. Cook
for another 5 minutes and serve.
THE DIESEL DAD CHALLENGE | 95
WEEK 6 – DINNER
LAMB WITH SWEET RED PEPPERS
AND ROASTED BROCCOLI AND BACON
LAMB INGREDIENTS
•
1 lb boneless leg of lamb, cut into 1"
pieces
•
1/4 tsp sea salt
•
1/2 tsp freshly ground black pepper
•
3 Tbs coconut oil
•
2 garlic cloves, minced
•
2 cups hot water
•
4 large red bell peppers, sliced into
rings
•
3 Tbs fresh parsley, chopped
•
a few good glugs of macadamia
BROCCOLI AND BACON
•
2 bunches of broccoli
•
5 peeled cloves of garlic
•
4 slices of bacon cut into bite-size
melted lard
•
pieces
DIRECTIONS FOR
nut oil, avocado oil, melted ghee, or
LAMB
1. Rub lamb with sea salt and freshly ground black
pepper.Set aside.
2. Heat a large skillet over high heat and add
coconut oil when hot.
3. Brown the lamb on all sides, turning frequently
(3-5 minutes).
4. Add garlic and water to the pan with the lamb,
salt and pepper
5. Once boiling, reduce heat to medium, and cook
partially covered for 30 minutes.
6. Uncover and cook 10-15 minutes longer, or until
lamb the lamb is tender enough to fall apart
with a fork.
7. Add red peppers and cook for another 10
minutes, or until peppers are tender.
8. Top with fresh parsley.
and bring to a boil.
BROCCOLI AND BACON
4. Seal the bag up and shake it vigorously,
1. Wash and cut up my broccoli into florets
5. Then dump the contents on a foil lined baking
2. Toss the broccoli, bacon, and garlic cloves in
a gallon-sized Ziploc bag to store in the fridge
until ready to roast.
3. When ready to roast the broccoli, preheat the
oven to 400 F and add some fat in the Ziploc
bag along with a generous amount of salt and
freshly ground black pepper.
tray. Make sure it all fits in one layer or the
broccoli won’t brown properly
6. Oven-roast the broccoli for 30-35 minutes,
rotating the tray and flipping the contents every
10 minutes or so.
7. Add a squeeze of lemon or a splash of your
favorite vinegar and/or a shower of microplanegrated parmesan cheese to serve.
THE DIESEL DAD CHALLENGE | 96
WEEK 6 – SHOPPING LIST
BREAKFAST
LUNCH
DINNER
Paleo Savory
Breakfast Casserole
Coconut Chicken Curry
Lamb with Sweet Red
Peppers and Roasted
Broccoli & Bacon
MEAT & EGGS
□
□
□
□
□
Chorizo - 1 lb
Eggs - 12
Chicken Breasts - 3
Leg of Lamb - 1 lb
Bacon - 4 slices
DRY GOODS
□
□
□
□
Garlic powder
Onion Powder
Curry powder (or garam masala)
Salt and Pepper
DAIRY & FATS
□
□
□
Coconut oil, Macadamia oil,
Avocado oil, Ghee or Butter
FRESH PRODUCE
□
□
□
□
□
□
□
□
□
□
□
Sweet potato - 1
Yellow Onion - 1/2
Carrots - 2 c
Celery - 1 c
Tomatoes - 2
Red Bell Peppers - 4
Cilantro - 1/4 c
Parsley - 3 tbs
Broccoli - 2 bunch
Fresh Garlic - 11 cloves
Fresh Ginger - 2 tbsp
MISCELLANEOUS
□
□
Hot Sauce (Siracha) - 2 tbsp
Chicken broth - 1 c
Coconut Milk - 1 can
THE DIESEL DAD CHALLENGE | 97
Thank YOU
I started posting about the Diesel Dad on Instagram as a way to hold
myself accountable.
Unexpectedly, it caught on, people started tagging me in their morning routines,
waking up early, and creating space for themselves before their families got out
of bed.
I needed to get control of my personal eating habits and Diesel Dad Nutrition
was born. I am busy and the nutrition space is the most confusing place on the
internet.
I needed a way to simplify the information so every dad could easily understand
what was important, what was a waste of time, and help them get strong, lean,
and athletic.
The training programs were the litmus test for making the Diesel Dad a reality.
We launched the training programs as a test and they immediately became our
best selling training programs in the middle of a crazy pandemic 2020.
With gyms closed around the country, we launched one week before
Thanksgiving, and we received countless notes from people saying how this
program felt like it was designed specifically for them.
I never knew helping dads was a part of my fitness and coaching journey.
In the next 21 days, your life is going to radically transform.
You are going to get leaner, stronger, and more athletic.
Anders Varner
THE DIESEL DAD CHALLENGE | 98