The big daddy: Michael Ashford bulked up after getting sick of being skinny

Michael Ashford didn’t like the body he saw in a picture with his two year-old son. From that day forward, he committed to being a healthy and fit dad for his family.

Beach-side epiphany

I started my fitness journey in 2012 after I went to the beach with my wife and two-year-old son. While we were there, my wife took a picture of me with my shirt off next to my son. I saw it afterwards and decided right then and there that I was sick of being the skinny guy. Not just because I was skinny with no muscle definition, but because I didn’t look healthy, and truth be told, I didn’t really feel healthy either. Seeing that photo with my son made me want to work as hard as I could in order to be as fit and healthy for my family, for as long as I can possibly control.

Mindset and physique shift

Since that day, I’ve dedicated myself to living a healthy, active lifestyle by working out 5-6 times a week. I’ve changed my nutrition for health reasons (gluten intolerance) and because I realized so much of our health is directly linked to the foods we consume. I have added nearly 30lb of muscle to my frame, and I feel incredible. This passion led me to starting fitdadfitness.com where I run a weekly podcast and offer programs to create more fit dads.

Transformative eating

My nutrition philosophy is quite simple: Eat real food. I don’t obsess over hitting my macros every single day; though I do have a general sense of my macronutrient breakdown and what works for my body and what doesn’t, based on testing and trying things out. But for me, it really is about fueling my body with food that is as close to the way nature produced it as possible. Lots of leans meats, veggies, fruit, and non-processed carbohydrates.

Sage advice

My late grandfather once told me, “Michael, a tomato that is given to you will never taste as good as one that you grow yourself.” He wasn’t talking about how to grow tasty vegetables. He was explaining to me – in his own unique way – the value of hard work. My grandfather wanted me to know how something you’ve fought, struggled, worked hard and endured pain for, will always give you more satisfaction than that which is simply given to you.

I live my life by these words in the memory of my grandfather: Grow your own tomatoes. Put in the hard work, commitment, consistency, and effort yourself. If you don’t take any shortcuts – in the gym or in life – you will always bear fruit that creates a lasting impact.

VITAL STATS

Before

• Age: 28

• Height: 5’9”

• Weight: 132lb

• Body Fat: 8-9%

After

• Age: 33

• Weight: 158lb

• Body Fat: 6-7%

Training Regime

I traditionally do a typical body part split where I hit each major body part a couple of times a week. However, I have just started a total-body circuit training and HIIT-style workout regimen just to mix things up and give my body a new challenge.

I love switching up my routine every 4-8 weeks to avoid stagnation and burnout.

Here’s a sample weekly breakdown:

Monday – Legs

Squats	5 x 8-10
Circuit - 4 times through Dumbbell squat, curl, to overhead press
Jump lunges to squat	10 reps
Dumbbell row to tricep extension	10 reps
Hex press	10 reps
Dumbbell step-ups	10 reps
Bicycle crunches	20 reps
Dumbbell thrusters	10 reps
Trap bar deadlifts	5 x 8-10

Tuesday – Back

Bent-over barbell rows	5 x 8-10 reps
Circuit – 4 times through Dumbbell renegade rows with push-ups	10 reps
Elbow plank extensions	10 reps
Lat pulldowns	10 reps
Single-arm dumbbell chest press	10 reps
Reverse dumbbell flys (delts)	10 reps
Seated cable rows	10 reps
Man-makers	10 reps
Landmine row	5 x 8-10 reps

Wednesday – Chest

Dumbbell bench press	5 x 8-10
Circuit – 4 times through Incline dumbbell chest press
Hanging leg raises	10 reps
Standing ez bar curls	10 reps
Incline dumbbell flys to hex press	10 reps
Dumbbell overhead press	10 reps
Reverse-grip straight-bar cable tricep extensions	10 reps
Low-to-high cable flys	10 reps
Incline barbell bench press	5 x 8-10

Thursday – HIIT

HIIT circuit – 6 times through:

Air-Dyne Bike	45 seconds
Rest	1 minute
Wall Balls	45 seconds
Rest	1 minute
Burpees	45 seconds
Rest	1 minute
Medicine Ball Slams	45 seconds
Rest	1 minute
Push-ups	45 seconds
Rest	1 minute
Jump Rope	45 seconds

Friday – Legs

Leg press	5 x 8-10
Circuit – 4 times through
Leg extensions	10 reps
Standing calf raises	10 reps
Banded lateral walks	10 reps in each direction
Dumbbell straight-leg deadlifts	10 reps
Dumbbell goblet squats	10 reps
Bodyweight squats	20 reps
Barbell walking lunges	10 reps
Lying leg curls	10 reps
Hip thrusters	5 x 8-10

Saturday – HIIT

HIIT circuit – 6 times through:

Row machine	45 seconds
Rest	1 minute
Dumbbell burpees to upright rows	45 seconds
Rest	1 minute
Jump lunges	45 seconds
Rest	1 minute
Mountain climbers	45 seconds
Rest	1 minute
Medicine ball pick-ups to overhead press	45 seconds
Rest	1 minute
High knee runs	45 seconds

Supplementing all over

I am serious about supplementation in that I am very concerned about making sure that the supplements I take have been scientifically proven to work and not just broscience. So I’m pretty basic here: