Ben West Fitness

DM “DAD” or head to link in bio if you’re ready to lead by example.

Most dads think getting in shape means spending more time away from their family.

Andrew proved the opposite.

When he joined us, he was around 30% body fat.

Less than six months later, he was closer to 8%.

Not because he had loads of free time.

Not because life suddenly got easier.

Andrew was a father.

A shift worker.

Some weeks he worked days.

Other weeks he worked nights.

His sleep was inconsistent.

His schedule was all over the place.

And like many guys, he thought training harder was the answer.

At the time, all he was doing was HIIT.

Lots of sweat.

Lots of fatigue.

Very little focus on building strength or muscle.

So we changed the plan.

We built everything around three key pillars.

Heavy compound lifts to build strength.

Functional bodybuilding to build muscle.

And a small amount of conditioning because he enjoyed it.

Nutrition was equally simple.

We started around 3,000 calories per day.

Protein stayed high at around 200 to 220 grams.

Calories gradually came down as his body fat dropped.

We didn’t add extra cardio until the final four weeks.

And even then, it was just incline walking and StairMaster sessions while listening to podcasts, watching YouTube, or catching up on emails.

Nothing extreme.

The result?

A completely different physique.

And most importantly, becoming the role model he wanted to be for his kids.

If you’re a dad, work shifts, struggle with routine, or feel like your schedule is holding you back...

Your circumstances aren’t the problem.

The problem is trying to follow a plan that wasn’t built for your life.

DM “DAD” or head to link in bio if you’re ready to lead by example.

Most people say they don’t have time to get in shape

Cody had every reason to believe that

He’s a firefighter

That means 24 to 48-hour shifts

Long stretches away from home

Limited food options

Little time to train

And almost no opportunity to prepare meals while on shift

Yet in less than six months, he went from roughly 30% body fat to under 10%

Not because he found more time

Because he got better with the time he already had

The secret?

Keeping things simple

We meal prepped twice a week on his days off and planned the next seven days in advance

Breakfast

Lunch

Dinner

The same meals every day

Not because variety is a problem

Because simplicity is powerful when life gets busy

Fewer decisions

Less stress

More consistency

Training followed the same approach

4 to 5 sessions per week

Heavy strength work to build strength and maintain muscle

Functional bodybuilding to increase training volume and add lean muscle

No fancy methods

No random workouts

Just the fundamentals, executed consistently

Cardio was simple too

No punishment sessions

No endless hours on machines

Just regular walks with his partner and some weekend cycling because that’s what he enjoyed

The result?

Over 20% body fat lost

A completely different physique

More energy

More confidence

And a system that worked with his lifestyle instead of against it

If you work long hours, do shift work, run a business, or feel like life constantly gets in the way...

You don’t need more motivation

You need a plan that’s simple enough to follow when life gets messy

Comment “HUSTLE” if you’re ready to stop letting your schedule dictate your results

DIPS are up there as the goat of building monster triceps, but one exercise in particular beats it into 1st place I’m afraid

Let me know if you agree?

Also I forgot to add CLOSE GRIP BENCH PRESS, where do you think that should go?

Comment ‘RUN’ and I will send you my 4 week Strength & Running programme

3, 4, 5 & 6 day split
Intervals and Endurance
Strength and Bodybuilding
4 week progressions on the big lifts and intervals

Just comment ‘RUN’ below and will fire it over