Chuck Calhoun was eating badly and putting on weight. But the news of a new arrival made him raise his game. This is his transformation to becoming a fitter dad.

Vital Stats
Height: 5’9
Weight: 265lb
Body fat: 40%

Weight: 200lb
Body fat: 18%

1. New Incentive
When we found out we were having a new child it made me want to make improvements. It ended up being a emergency C section and our child was born nine weeks early.

2. A Health Decline
My goal was to quit smoking, lose some weight and work towards a healthier me. Travelling each day and still trying to work was rough and the easiest thing for us was to eat fast food.

3. First Steps
Walking into the gym for the first time I was nervous; it was almost like starting a new job. Fortunately, the person who ran the gym was very helpful and made it so much easier to adapt to the environment.

4. Dietary Difficulties
Eating fast food every single day I gained roughly 40lbin a very short period of time. Despite this, it wasn’t until about a year later that my goals were actually going to become a reality.

5. Time Constraints
It was a challenge to make time to consistently show up,especially with children. At the time it was just easier for me to workout on my lunch. My lunch was only an hour long but it was better than nothing.

6. Slow Improvements
Once I started seeing results,it be came completely natural and it was at that moment it became a part of my everyday life. My day was not complete until my workday and workout were both complete. Still to this day it’s an important part of my day. 

7. Changing Lanes
I learnt you always have to change things up. Sometimes you will plateau no matter if you are just trying to put on size or just shed a few pounds. It can get frustrating when this happens, but you have to keep striving for your goals.

8. Daily Meal plan
Meal 1: 1⁄4 cup oatmeal, 1 scoop powdered peanut butter
Meal 2: Flatout pizza: Flatout flat bread, 1 serve pizza sauce,1 serve turkey sausage, 2 serves mozzarella cheese
Meal 3: 4oz turkey tenderloin, 1 cup lightly sauced veggies, 1⁄2 avocado, 1 whole egg
Meal 4: 4oz turkey tenderloin, 1 cup lightly sauced veggies, 1⁄2 avocado, 1 egg, 3⁄4 serving macadamia nuts
Meal 5: Flatout pizza: Flatout flatbread,1 serve pizza sauce, 1 serve turkey sausage, 2 serving mozzarella cheese
Meal 6: 1 cup Oikos Greek yogurt, 2tbsp peanut butter

9. Know Your Limits

I took the time to listen to my body as it always told me when I was over training. That’s not to say you shouldn’t give e it 110% everyday. I know what my body is capable of doing I keep my workouts between an hour to an hour and a half.

10. Game Time Triggers
I discovered that once I had my headphones in I knew it was time to get the job done and to that effect I made sure I kept my workouts short, intense and straight to the point.

11. Temporary Setback
I had to have major surgery, which meant I had to be more cautious on how I lift. To help with this, I focused more on slow controlled movements even with my best lifts such as bench-pressing.

12. Running the Numbers
I found it really useful to keep track of the weight I was lifting. It helped me to try and make improvements each week – even if it was only a 5lb increase. This helped give me a sense of pride in what I’d accomplished because every little step led to one big milestone.

13. Supplemental Help
Upon waking, I take a fat burner along with a pre workout. During the workout I stay hydrated with some EEAs and coconut water powder. Once my workout is complete I have one scoop of my favorite whey protein. The reason I take supplements is because they help me stay focused in the gym, recover quicker and make sure I’m staying hydrated after an intense workout.

14. Dietary Revamp
Eating healthy everyday can be very hard and a little over whelming so I normally schedule a cheat meal each week, which is normally on a Friday or a Saturday night. Whichever day I choose I do eat lighter through the day so I can enjoy some pizza, a cheese burger or even some ice cream.

15. Training Advice
I like to follow a workout that is already created online. Some of my favorite plans include Diamond Cutter, a 12-week cutting program. Since the beginning of my journey I’ve always been there helping people achieve their goals too. Helping others is its own reward.

16. Sage Inspiration
The best advice I can give anyone is to learn about your body because we are all very different. I’ve learnt I function much better eating a higher fat diet, moderate protein and lower carbs since I’m more of an endomorph who is very sensitive to carbs.

17. Next Steps
I’ve really thought about competing on stage and one day it just may happen. I’ve got a lot of work to do, but I know I can do it. To me family time is still so important, because when life gets overwhelming they will help you to never give up.