The StrongDad Starter Guide: Lose the Gut & Build Muscle in 3–4 Hours/Week
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ATTENTION: out-of-shape dads aged 25-40
Lose The Gut, Build Muscle, and Get Your Energy Back, Without Living In The Gym
The Strong Dad Blueprint: A science-backed, time-efficient strength program designed for busy dads who want to transform their body and energy in just 3-4 hours per week.
4.9 / 5 based on 424 reviews
JOHNNO WILSON
ACTOR & COMEDIAN
"I've been training since college, I'm 40 now and in the best shape of my life, and it's because of Adam."
THE PROBLEM
You're Like Most Dads, Exhausted, Out Of Shape, And Running On Empty.
You work 50+ hours a week. You've got kids under 10. You're exhausted by 8 PM.
You don't have the energy to play with your kids. You feel like you're losing yourself. You look in the mirror and don't recognize the man staring back.
You've tried:
- Generic workout apps (didn't work)
- Fad diets (didn't work)
- Trying to figure it out yourself (didn't work)
And you think you don't have time to fix it.
But here's the truth: You don't need 2 hours at the gym. You don't need complicated meal plans. You don't need to give up beer or miss bedtime.
You just need the right plan.
You're Exhausted and Running on Empty
You wake up tired. You go to bed tired. You're dragging yourself through the day on coffee and willpower, but it's never enough. You don't have the energy to play with your kids the way you want to. You're too tired to be present with your wife. You're too drained to do anything for yourself. And the worst part? You can't remember the last time you felt truly energised and alive.
You've Lost Your Confidence and Feel Invisible
You avoid taking your shirt off at the beach. You wear baggy clothes to hide the gut. You catch a glimpse of yourself in the mirror and don't recognise the man staring back. Your wife doesn't look at you the same way she used to. You feel invisible - like you've disappeared into the background of your own life. You used to be confident, strong, and proud of your body. Now? You feel like a shadow of the man you once were.
You've Tried Everything and Nothing Sticks
You've downloaded the apps. You've followed the YouTube workouts. You've tried the diets—keto, paleo, intermittent fasting. You start strong every time. Week 1 is great. Week 2 is good. But then life happens. Work gets busy. The kids get sick. You miss a workout. Then another. And before you know it, you're back where you started - frustrated, defeated, and wondering why you can't make it stick.
You're Losing Yourself and Don't Know How to Get Back
You used to be strong. You used to be fit. You used to have energy, confidence, and pride in who you were. But somewhere along the way - between the sleepless nights, the demanding job, the endless responsibilities - you lost yourself. You became "just a dad." And while you love your kids more than anything, you can't shake the feeling that you're disappearing. You're not the man you used to be. You're not the man you want to be.
THE SOLUTION
Introducing: The Strong Dad Blueprint...
A science-backed, time-efficient coaching program designed for busy dads who want to transform their body and energy in just 3-4 hours per week.
Your Training Plan. Built for Your Life.
Not a generic PDF. Not a cookie-cutter program. A bespoke training plan designed around your schedule, your equipment, and your goals.
Built Around Your Schedule - Whether you train at 5:30 AM before the kids wake up, during your lunch break, or after work, your plan fits your life. No more trying to squeeze yourself into a program that doesn't work for you.
Designed for Your Equipment - Got a full gym? Perfect. Only have dumbbells at home? No problem. Traveling for work? I'll adjust. Your plan adapts to what you have access to—so you never miss a workout.
Tailored to Your Goals - Want to lose the gut and build muscle? Want to get stronger for your kids? Want to feel confident shirtless at the beach? Your plan is built specifically for what YOU want to achieve—not what some app thinks you need.
Eat Like a Normal Human. Get Extraordinary Results.
Simple, sustainable meals that fit your lifestyle. No meal prep required. No cutting out the foods you love.
No Meal Prep Required - You don't need to spend hours in the kitchen on Sundays. I'll show you how to hit your protein and calorie targets with simple, quick meals that take 10-15 minutes to make. Real food. Real life.
Flexible and Sustainable - Want to eat out with your family? Go ahead. Want a beer on Friday night? No problem. Your nutrition plan is flexible enough to fit your real life—so you can stick to it long-term without feeling deprived.
Designed for Body Recomposition - This isn't a crash diet. This is a science-backed nutrition plan designed to help you lose fat and build muscle at the same time. High protein. Moderate deficit. Real, lasting results.
Real Coaching. Real Support. Real Results.
Not an app. Not a chatbot. A real coach who knows your name, understands your life, and holds you accountable every single week.
Weekly 1:1 Check-Ins - Every week, we review your progress, adjust your plan, and troubleshoot any challenges. You're not alone in this. You have a coach in your corner who's invested in your success.
Unlimited Messaging Support - Got a question about your workout? Struggling with nutrition? Need motivation? Message me anytime. I respond within 24 hours. You're never left wondering what to do next.
Progress Tracking & Adjustments - We track your weight, body composition, strength, energy, and sleep. When progress stalls, we adjust. When you're crushing it, we push harder. Your plan evolves with you—so you never plateau.
Maximum Results. Minimum Time.
45-minute workouts, 3-4 times per week. Train before work, during lunch, or after the kids go to bed. No living in the gym. No sacrificing family time.
The Minimum Effective Dose - Research shows that 3-4 training sessions per week, 45-60 minutes each, is the sweet spot for building muscle and losing fat. More isn't better. Smarter is better. And this is the smartest way to train.
Fits Your Life - Train at 5:30 AM before the chaos starts. Train during your lunch break. Train at 8 PM after the kids are in bed. Your workouts fit your schedule—not the other way around.
No Burnout. No Overtraining. - You're not doing HIIT 6 days a week. You're not running yourself into the ground. You're training smart, recovering properly, and building sustainable habits that last a lifetime. This is how you get results without destroying yourself.
THE STRONGDAD BLUEPRINT IS A PERSONALISED 1:1 ONLINE COACHING PROGRAM DESIGNED SPECIFICALLY FOR DADS LIKE YOU!
4.9 / 5 based on 424 reviews
REAL SUCCESS, REAL PEOPLE
REAL GUYS. REAL RESULTS.
Verified Review
JAMES WILKES
"I am a lot more body confident and feel so much more stronger physically and mentally."
Verified Review
STEVE ARTHUR
"Just want to say a massive thanks though - I've dropped just under 10kg since we started and that's 100% down to your help. Really appreciate everything you've taught me."
Want More? People Just Like You Send Us In This Everyday...
4.9 / 5 based on 424 reviews
MEET YOUR COACH
Hey, I'm Adam
I'm Adam Lloyd, and I've been coaching men for 16 years.
I've helped over 400 dads lose the gut, build muscle, and get their energy back - without living in the gym.
I'm an award-winning coach, and I specialise in time-efficient, science-backed protocols designed for busy dads.
I'm also a dad myself. I know what it's like to be exhausted, overwhelmed, and struggling to find time for yourself.
That's why I created The Strong Dad Blueprint: a coaching program designed specifically for dads who want to transform their body and energy in just 3-4 hours per week.
Still Got Questions?
Here's The Answers
How much time does this take?
3-4 hours per week total. That's 45-minute workouts, 3-4 times per week. You can train before work, during lunch, or in the evening. It fits your schedule.
I don't have a gym membership. Can I still do this?
Yes! I can design your plan for home workouts (minimal equipment) or gym workouts. Whatever works for you.
I've tried everything. Why will this work?
Because this isn't a generic workout app or cookie-cutter PDF plan. This is a personalised 1:1 coaching program designed specifically for YOUR body, YOUR schedule, and YOUR goals. Plus, you have real accountability and support.
What if I miss a workout?
Life happens. If you miss a workout, we'll adjust your plan. The goal is consistency, not perfection. We'll work together to keep you on track.
Do I have to give up beer or my favorite foods?
No! The Strong Dad Blueprint is designed to fit your lifestyle. We'll create a nutrition plan that's sustainable and enjoyable. No extreme diets. No deprivation.
How quickly will I see results?
Most clients see visible changes in 4-6 weeks (clothes fitting better, more energy). Full transformation (10-15 lbs fat loss, visible muscle gain) takes 12 weeks.
What's included?
Personalized training plan
Personalized nutrition plan
Weekly 1:1 check-ins
Progress tracking
Unlimited messaging support
Plan adjustments as needed
Everything you need to make failure impossible and success inevitable.
Is there a minimum commitment?
I recommend a minimum of 90 days to see promising results - so that's the only commitment. I like to ensure we have the time to learn what works for your body. After that, there's no long-term contract. You can cancel anytime.
How do I get started?
Book a free 15-minute strategy call. We'll discuss your goals, your schedule, and your biggest challenges. If we're a good fit, I'll create your personalized Strong Dad Blueprint and you can start immediately.
4.9 / 5 based on 424 reviews
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