Total Body Transformation Guide!
Flexible Dieting – Designed for Busy Dads & Moms
This emphasizes both fitness and the flexibility that busy parents need while highlighting the sustainability of a customizable diet.
Watch My Personal 60 Day Transformation
Consistency, Dedication, And The Right Plan
Why Choose Our
Total Body Transformation Guide?
Comprehensive & Customizable:
Whether you’re a beginner or an experienced fitness enthusiast, customize this guide to your level and goal, providing a path to success for everyone who is ready to commit to a better and healthier version of yourself.
Sustainable Results:
Focused on long-term maintainable results and health, rather than quick fixes. Learn how to integrate fitness into your lifestyle in a way that lasts.
Guidance:
Benefit from expert advice and scientifically-backed strategies to optimize your workouts and nutrition.
Designed For Flexibility:
Balances the unique challenges of parenthood with the pursuit of personal fitness, helping you become the best version of yourself for your family.
We Hate "Fad" Diets:
Our guide promotes healthy, balanced eating habits that are sustainable and enjoyable, avoiding the pitfalls of trendy, restrictive and crash diets. Design your own program to fit your goals, wants, and needs.
Our Program Adapts To Your Lifestyle
Customize To Any Fitness Goals
It's never one size fits all. No Single approach fits every scenario and everyone's lifestyle. Although fitness does go hand-in-hand with nutrition, there are multiple paths to reach the same destination.
Patience, Persistence and Consistency. Losing fat takes time, building muscle takes even more time. Unless you have exceptional genetics or use steroid's. Which I am guessing is not you because you're reading about the Total Transformation Guide.
Calories - Surplus's vs Deficits. Not all calories are created equal, understanding Protein's, Carbohydrate's, and Fat's will help you achieve your goals.
We Hate "Trendy Diet's". We like sustainability and consistency. Do you really want to just drink juice forever or never eat carbs again? Put in the hard work and finally achieve your dream physique!
Our program can be as easy, or as hard as you'd like it to be. Since its customizable, you set your timeframe, you select your goals, and you choose what path to success is best for YOU! Utilize our program over and over until your end goals are achieved.
Find Your Starting Point With Our Calculators
You Have Taken The First Step!
Finding Out Where To Start Is the Hardest Part ...
We Give You Our Word
At Dad Degree, we believe in the results of our Total Body Transformation Guide, which is why we offer a 30-Day Money-Back Guarantee. If you stick with the program and aren't fully satisfied with your progress within 30 days of purchase, we'll refund your money—no questions asked (minus any credit card processing fees).
Unlock your best self! No gimmicks, no shortcuts, just proven results with a program built for real change. Are you ready to physically see your hard work pay off?
Total Body Transformation Guide
A Fitness Blueprint To Sustainable Results
7 Easy Phases
Phase I: The Groundwork
In this phase, you’ll discover the 50-50-100 principle, identify your personal “why,” and set your commitments. Establish clear goals, review examples to help with preparation, and build a solid foundation from the start. This phase emphasizes the importance of setting timeframes and gathering all the tools you need to begin your own fitness journey.
Phase II: Understanding Macros
Learn the basics of nutrition, including the roles of fats, carbs, and proteins. Why each is crucial for your health and fitness goals and how to utilize each macro. This phase also covers how to manage alcohol and provides an overview of the nutritional landscape, giving you a solid understanding of how to approach food in your program.
Phase III: Benchmarking
Here, you’ll determine your current fitness level and clarify the changes you want to achieve. This phase emphasizes the importance of knowing where you are, so you can plan your personal path forward. You’ll also be introduced to nutrition apps and workout logs to help track your progress.
Phase IV: Start Personalizing
Dive into the details of your daily program logs. Learn how to input your personal data correctly and customize your program based on your own goals. This phase helps you organize everything you need to begin your fitness journey with precision and purpose.
Phase V: Nutrition Guide
Understand how to manage your metabolism and create a flexible diet that works with your lifestyle. This phase covers tracking macros, nutrient timing, meal prepping, supplements, and how to stay on track during busy periods like travel or vacations. Learn how to adapt your nutrition plan to meet your needs. Flexible diets are sustainable, crash diets are not.
Phase VI: Exercise Guide
In this phase, you’ll debunk common exercise myths and learn about rep ranges, the differences between HIIT and LISS cardio, and how to prioritize health through strength and cardio training. Set realistic expectations for your fitness journey, and either customize your workout split or follow on of our pre-made routines.
Phase VII: I'm Not Seeing Results!
Tackle the possible road blocks like stubborn fat loss. Everyone’s body adapts differently, and this section is designed to help you adjust your personalized program to break through plateaus. With guidance and tips, you’ll stay motivated and make the necessary changes to continue progressing. Let's figure it out together.
Diet - Bulk - Diet
October 2023 -
December 2024
I set out on this journey after taking a break from my workout and diet routines, which led to gaining a significant amount of body fat. For a while, I didn't pay much attention, but I eventually decided it was time to get back on track and fully commit to my health and fitness once again.
Before
- 176 lbs
- 36″ Waist
- 20.6% Body Fat
After
- 158 lbs
- 30.5″ Waist
- 10.8% Body Fat
Before
- 176 lbs
- 36″ Waist
- 20.6% Body Fat
After
- 158 lbs
- 30.5″ Waist
- 10.8% Body Fat
April 2024 -
June 2024
After reaching a body fat percentage I was happy with, I decided to start a bulking phase. However, during the winter and holiday season, my bulk got a bit 'dirty.' While I gained a good amount of muscle and strength, I also added some extra body fat. It was time to refocus and get lean again.
Before
- 174 lbs
- 34″ Waist
- 17.4% Body Fat
After
- 160 lbs
- 31″ Waist
- 11.2% Body Fat
Before
- 174 lbs
- 34″ Waist
- 17.4% Body Fat
After
- 160 lbs
- 31″ Waist
- 11.2% Body Fat
Proven Results — Achieve Your Goals Again and Again
Flexibility allows you to use our Total Body Transformation Guide multiple times. Whether you're chasing new fitness goals or refining old ones, this program adapts to your needs. The Total Body Transformation Guide is what I personally use to get shredded and it will work for you too!
What's Included?
All Downloadable Items That Are Included With Your Transformation Guide
Total Transformation Guide PDF Download: 7 different phases that explain a step-by-step approach to health and fitness.
Google Sheet Fitness Logs: Keep track of your calories and macros, body weight and other metrics that automatically adjust throughout your program once you set your initial goals.
Commitments Worksheet: Set realistic goals and finally see the results you’ve been waiting for! This worksheet will not only keep you on track but it will be a powerful tool to find your personal “why”.
Food Guide
Exercise Lists
Body Fat Percentage Guide
Meal Examples
Workout Logs
Workout Splits
Reviews
Total Body Transformation Guide
Experience The Benefits Of A Healthier, Stronger, And More Confident You!
I struggled with finding a program that worked for my lifestyle. The Total Body Transformation Guide was a game changer. I lost 20 pounds and have never felt better! The ability to customize workouts and dieting allows me to easily fit it into my busy schedule. I’m taking a short diet break and about to start a new round, can't wait to see even more results! This guide truly fits into everyday life!
Emily
This has more more information within it than I would have ever thought! I reached out to Mike at Dad Degree for a couple other questions I had and he was extremely helpful! Extremely impressed by the depth of this Total Transformation Guide. Currently trying it out and very happy I decided to start my own transformation!
Jeremy
I have dieted on and off for years. This program has helped me in every aspect of life and I was able to hit my lowest weight on the scale since college! I feel absolutely amazing and am glad I committed to this flexible dieting approach. So glad I bought this!
Tom
This program is truly designed for moms like me! I feel stronger, healthier, and more confident than ever. The best part? I didn’t have to sacrifice time with my kids, if anything it forced me to stay more active with them and got me moving so I could keep up with them!
Sarah
Watch My Series (60 Videos/60 Days)
I documented the entire process while utilizing the Total Body Transformation Guide myself.
Other Essential Tools For Success
Supplementary For Optimal Results (not included)
Gym Membership
Having a gym membership or access to quality workout equipment can significantly accelerate your progress. Losing body fat and building muscle can certainly be done without a gym, but it often presents more challenges and limits the variety of exercises you can perform.
Computer / Smart Phone
To maximize your results, we recommend a FREE workout logging and calorie counting app available for your smartphone. These apps will help you stay on top of your fitness and nutrition goals much easier. While our program's logs are best accessed and managed on a computer, they can also be used on a smartphone for convenience when you're on the go. These digital tools complement our program and are extremely valuable for keeping you organized and accountable.
Food Scale
We highly recommend having and using a food scale during your fitness journey with our program. Learning how to accurately weigh your food ensures that you know exactly what you're consuming, making it easier to stay on track with your nutrition goals. Measuring portions precisely helps eliminate guesswork, giving you more control over your calorie intake and macro balance—essential for fat loss and muscle building.
Body Tape Measure
We also recommend purchasing a body tape measure for accurate tracking throughout your fitness program. While the scale tells part of the story, measuring your body with a tape measure provides a clearer picture of your progress, especially as you lose fat and build muscle. These are inexpensive, easy to use, and highly effective for monitoring changes in your body composition over time.
Body Weight Scale
Tracking progress is key to any successful fitness journey, and that’s why I highly recommend having a reliable body weight scale to complement your Dad Degree Total Body Fitness Transformation Guide. It’s one more tool in your toolbox to help you stay consistent and achieve long-term success.
That's Not All... There's More
If you thought that we're done, then you're in for a surprise because we have got more in store for you
Feature & Benefit
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Feature & Benefit
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Feature & Benefit
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Feature & Benefit
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Calculators That Work!
How to lose belly fat for men and women. Calculate your personalized caloric needs and take the first step towards your fitness journey with Dad Degree.
Discover the full potential of our Dad Degree Total Transformation Fitness Guides! Learn how to harness the power of our calculators for tailored goals with step-by-step guidance!
Tip: Calorie needs vary significantly among individuals. While this calculator offers a general starting point, it's crucial to make adjustments based on your unique requirements and goals.
Disclaimer: The "Low Fat" option in this calculator may reduce fat intake below recommended guidelines. While this approach can be effective for short-term goals, it is not advised for long-term use. For optimal health, fat calories should comprise at least 20% of your total calorie intake to support essential body functions, nutrient absorption, and overall well-being.
Dad Degree
Nutritional Calculator
Body Fat Calculator
How To Take Your Body Measurements
Whether you’re striving find the best way to lose body fat, build muscle, or shed those holiday pounds while gaining muscle. The Dad Degree Total Body Transformation Guide is your ultimate solution. No matter your fitness goal, we’ve got you covered!
Ready To Begin Your Fitness Journey?
Step 1 - Set Realistic Goals
Not everyone wants to achieve the physique of a fitness model. Dad Degree provides assistance for all fitness aspirations. My personal goals were only achievable within 8 weeks because I had the time and will power to achieve them, period.
If you can carve out 2 – 2.5 hours a day for cardio and weight training, are ok with weighing out every meal, 8 weeks is 100% possible. If you want to slow it down and suffer less, thats probably a more realistic option.
Step 2 - Focus On Quality Nutrition
If you came here for the next “trendy diet”, you won’t find it here. If you’re not willing to put in the work, then I have nothing here for you. At Dad Degree we want to help you, help yourself.
Real, whole foods are your best friends in achieving sustainable muscle growth or fat loss. Yes, there are supplements that can help, but they are supplements. Your main focus needs to be nutrition first, I cannot say that enough!
Sup·ple·ment: something that is added to something else in order to improve it or complete it.
Step 3 - Consistency Is Key
There’s no magic bullet and “spot” reducing fat is a myth. We can’t offer you a fast track method to achieve your goals. Just as Rome wasn’t built in a day, this will take time and effort.
The no BS approach to losing fat boils down to burning more calories than you consume. A caloric deficit is fundamental for weight loss, just like a caloric surplus is “usually” fundamental for muscle gain. I say “usually” carefully because if you have enough bodyfat to use as energy, you can actually achieve a body recomposition = gain muscle and lose fat at the same time.
Frequently Asked Questions
Find quick answers to the most common inquiries about the program, nutrition, workouts, and more. If you don’t see your question here, feel free to reach out for more info!
Q
What if I am limited on time?
A
This program is designed to be fully customizable, especially for busy parents. You can set your own goals and adjust the time commitment to fit your schedule, whether you want to move quickly or take a slower approach. We recommend a minimum of 3 workouts per week, each lasting between 60-90 minutes, to see optimal results, but you have the flexibility to tailor it to what works best for you.
Q
Is the program suitable for beginners?
A
Absolutely! Our program is designed to be accessible for all fitness levels, from beginners to advanced. You’ll receive guidance on how to adjust workouts and progress at your own pace.
Q
How quickly will I see results?
A
Results vary based on individual effort, consistency, and starting point. However, most people start to notice initial changes within 3-6 weeks and substantial changes 4-8 weeks when following the program’s workout and nutrition guidelines.
Q
What kind of support will I have during the program?
A
You'll have access to all program materials, including detailed guides, workout logs, and nutrition tracking. Additionally, our community provides support, motivation, and accountability throughout your journey. I personally want you to succeed!
Q
Can I do this program if I have an injury or physical limitation?
A
Yes, the program can be modified to accommodate injuries or physical limitations. We recommend consulting with your healthcare provider before starting and adjusting exercises to fit your abilities.
Q
Do I have to follow a strict diet?
A
No, the program emphasizes flexibility. While we provide nutritional guidance to help you reach your goals, it’s not about a strict diet—it’s about building sustainable habits around healthy eating and understanding what you are consuming and how to burn calories efficiently combined with healthy eating.
Q
What if I don’t have a lot of weight to lose?
A
The program is not just for fat loss; it's also designed to help build muscle, improve strength, and enhance overall health and fitness. Even if your goal isn't to lose weight, you'll find the program beneficial for improving body composition, health, energy and healthy habits.
Q
Is this program suitable for parents with young children?
A
Yes! The program is specifically designed for busy parents, and you can customize it to fit into your daily routine. We understand the challenges of balancing fitness with parenting and offer a flexible approach to ensure your success.
Q
What if I fall behind in the program?
A
Don’t worry! The program is designed to be flexible, allowing you to adjust your pace as needed. You can always revisit previous modules or workouts without pressure.
Q
How does the nutrition aspect of the program work?
A
The program includes a comprehensive nutrition guide that focuses on balanced eating and meal planning. You'll learn how to make healthier food choices while still enjoying your favorite meals, emphasizing sustainable habits.
Q
Can I participate in this program while following another fitness program?
A
Yes, you can! The program is designed to complement other fitness routines. However, we recommend focusing on one program at a time for optimal results and to avoid overwhelming yourself. If you choose to combine programs, we do recommend utilizing our nutrition advice and calculators first and foremost.
Q
Is there a money-back guarantee?
A
We believe in the power of our Total Body Transformation Guide and the results it can deliver. We are committed to helping you achieve your fitness and health goals, and we stand behind our program 100%. If you follow the guide, stay consistent with the program, and are not completely satisfied with your progress within 30 days of purchase, we will issue a full refund – no questions asked.
