Coach Phil | Hybrid Coach
I help ambitious dads make their comeback
⚡️Strong ⚡️ Lean ⚡️Athletic
When that drinkweld hits ⚡️
✅ 18g Protein
✅ 200mg Caffeine
✅ Dad Mode: Activated
God bless Costco ❤️
Eating high-protein meals has never been easier.
This is my go-to meal when I’m short on time:
🍚 Pre-cooked rice
🍗 Costco’s chipotle chicken
🌶️ Sri Rachaaaaa
It takes two minutes to throw together.
I can literally make it while I’m waiting for my kids to put their shoes on…
…and I’ll still be done first 😂
Save this for the next time you need a fast, high-protein meal.
Follow .Dad.Phil for simple training and nutrition tips to help you go from dad bod to fit dad 💪
09/02/2026
DM me HERO if you want to stop scaling and crush these workouts Rx!
GREAT APE
3 Rounds for Time:
10 Clean & Jerks
100 Double Unders
1000|800 Meter Row
📝 Coach’s Notes:
Rx: 135|95 # or 62.5|42.5KG
GOAL: 21-25 Minutes
FOCUS: Don’t try to be a hero on the Clean & Jerks. Do quick singles to keep your heart rate under control. The Dubs & the Row should feel like 5 minutes of smooth cruising, but they’ll turn into 5 minutes of deep suffering if you go too how on the barbell.
SCALING:
- Clean & Jerks: Drop to 95|65 # or 42.5|30KG
- Double Unders: Penguin Taps
Follow .Dad.Phil to
⚡️ Run Fast
⚡️ Lift Heavy
⚡️ Look the Part
Carbs aren’t the enemy when it comes to getting lean.
For busy dads trying to lose the belly while still building muscle and performing in the gym, the goal isn’t to eliminate an entire food group, it’s to manage your total calories while prioritizing:
🥩 High protein to build muscle
🥔 Carbs to keep your energy high
🥑 Enough fat to support health and hormones
The problem is that
1. Fat contains more than 2x the amount of calories
2. It makes things taste so f***ing good 🤤
Which makes things like donuts, pizza, and ice cream so dangerous.
You can absolutely eat carbs and get lean.
In fact, building your diet around lean protein, fruits, vegetables, potatoes, rice, and other filling foods can make getting lean a whole lot easier.
Want to lose the dad bod without living on chicken and broccoli?
Follow .Dad.Phil for simple training & nutrition strategies built for busy dads 💪
Why I want to be fit ❤️
08/27/2026
DM me BUU if you want to stop scaling and start crushing workouts like this!
BUU
15’ AMRAP
25 DB Facing Burpees
50 DB Power Cleans
75 DB Push Press
In the Remaining Time…
AMRAP Devil Press
📝 Coach’s Notes:
MY SCORE: 28 Devil Presses
Rx: 50|35 # or 22|16KG Each Arm
FOCUS: Break the Power Cleans and Push Press into manageable sets of 10-15 reps. Use the clock to time your rest so a 10 second breather doesn’t turn into a 2 minute vacation.
SCALING: Drop to 35|25 # or 16|12KG
Follow .Dad.Phil to
⚡️ Run Fast
⚡️ Lift Heavy
⚡️ Look the Part