Ciaran McGoldrick Coaching

You don’t need a gym to get in shape as a busy dad. You need a plan and consistency. 👇

The dads who train at home consistently will always beat the ones who plan to go to the gym and never make it.

Inside my free 6 week coaching programme I include a full home workout plan so the gym is never an excuse.

100 dads. Free. 5 spots per week.

DM me DAD to get started.

Nutrition doesn’t have to be complicated for busy dads.

Here’s what actually works. 👇

Know your protein target. Pick 5 meals and rotate them.
Prep on Sunday. Shop from a list. Eat what your family eats.

Simple. Repeatable. Sustainable.

My Busy Dad Meal Blueprint breaks all of this down and it’s included free inside my 6 week coaching programme.

100 dads. Free. 5 spots per week.

DM me DAD to get started.

Here’s everything included in my free 6 week dad coaching programme. 👇

If you missed my post yesterday. I’m coaching 100 dads for free. Check it out.

Coaching includes 👇💪

Training plan. Nutrition framework. Weekly check-ins. Daily messaging support. Five bonus guides.

Completely free for 100 dads so I can gain more experience, get more reviews and you get results💪 win win 🤝

5 spots open per week. First come, first served.

DM me DAD to get started.

Comment ‘Blueprint’ and I’ll send you everything I’ve done to lose 40lbs, cut fat, build muscle and feel like myself again, so you can do it too. It’s completely free.

Muscle memory is real.
Just not in the way most people think.

When you build muscle, your muscle cells add something called myonuclei.

Think of them like control centers that help support muscle growth.

And when you lose size from taking time off?
Those myonuclei don’t just disappear overnight.

That’s why when you start training again, your body can rebuild muscle much faster than it did the first time around.

One study tracked lifters for 60 weeks, after tacking an extended break from training and they grew back muscle twice as fast as beginners.

So instead of starting from zero, your body is working from a blueprint it’s already built before.

For most people, muscle comes back around 2-3x faster than it took to build originally.

How quickly you regain depends on things like:
• how long you trained before
• how long you were away from training
• your age and recovery

The important thing:
A few months off doesn’t erase years of hard work.

Yes, losing progress is frustrating.
But your body remembers more than you think.

Let me know in the comments if you found this helpful and give me a follow for more 🤝

I guarantee results or you don’t pay 💰

You can’t beat that.

Lose 10-12 lbs in 6 weeks and have the summer of your life 🫶

I forgot to mention there’s direct messaging with me throughout the 6 weeks if you have any questions and I’ll also be messaging you to ensure accountability. This is on top of the weekly check-ins.

Don’t wait to the last minute as I need a couple of days to create your custom program.

See you inside 💪 Let’s go 🙌

Simple Fat Loss Meal Template for Busy Dads 👇

The goal isn’t perfection, it’s having a structure you can repeat.

Here’s a high-protein day that keeps you full, supports fat loss, and takes the guesswork out of eating:

🍳 Breakfast – Overnight Oats
• 60g oats
• 1 scoop whey protein
• 250g Greek yogurt
• 100g blueberries
• Sprinkle of cinnamon

Calories: ~610
Protein: ~58g
Carbs: ~55g
Fats: ~9g

🍗 Lunch – Chicken, Potatoes & Broccoli
• 150g chicken breast
• 300g potatoes
• 100g broccoli

Calories: ~510
Protein: ~54g
Carbs: ~59g
Fats: ~5g

🥣 High-Protein Snack
• 200g Greek yogurt
• 100g raspberries

Calories: ~180
Protein: ~22g
Carbs: ~18g
Fats: ~0g

🥩 Dinner – Lean Beef, Rice & Broccoli
• 150g lean ground beef
• 250g basmati rice
• 100g broccoli

Calories: ~650
Protein: ~45g
Carbs: ~78g
Fats: ~14g

Daily Total: ~1,950 Calories
Protein: ~179g
Carbs: ~210g
Fats: ~28g

Comment “MEAL” and I’ll send you the full Lean Dad Blueprint 📩