My Over 40 Dad Bod Transformation | 3 Months

Transform yourself from home in 90 days.

I am hopeful that this blog will help those of you looking to start a body transformation in 2021. When I shared my progress photos in Dec 2020, it resulted in many comments and a few questions which I will answer here. 

Jump down to my conclusion for the 30-sec read…

I’ll start out with a bit of background & then talk about the method of how I transformed myself. I will also cover some items you will need and finish with a conclusion.


In September 2020, during the Covid outbreak, I started my personal body transformation with my wife.

As you can see below, at 44 I was bloating out and needed to do something about it. I’ve been up and down in weight for the past 15 years, however, never this big. I work from home in IT, so sitting at my desk for a large portion of the day.

Left picture is in Sept 2020 & right picture is in Dec 2020
This shows my starting measurements & at the end of each 30 day cycle


I signed up to The Body Coach 90 Day Plan & applied the principles I learnt from reading The One Thing

In simple terms, this plan provides you with a personalised menu planner that shows you how much to eat & a daily 30 min HIIT workout (5 days a week). HIIT stands for high-intensity interval training.

The plan runs in 3 cycles, 1 cycle every 30 days. At the end of a cycle, you upload your measurements & progress pictures (if you want to). This enables you to track progress throughout the 90 days. You can see an example of this in the table above.

The menu planner is great. This plan taught me when to eat carbs & when not to. A major learning exercise was the size of my meals & healthy snacks. I found this very useful and it’s resulted in my transformation.

Training sessions are detailed in the PDF menu planner & on YouTube. I used the Joe Wicks YouTube sessions. I did need to invest in dumbbells for cycle two & beyond which have cost me a few hundred pounds. I have gone for good quality Hex Dumbbells as I will always do morning HIIT workouts from home. You should be able to find cheaper alternatives locally (FB Marketplace as an example). The sessions are as challenging as you want to make it.

You will drink lots of water. I struggled to keep up with the water intake to be honest.

Most weekends on a Friday & Saturday I have a drink & maybe a takeaway. Of course, you will make better gains by not doing this. This is a new lifestyle for me which is why I have tried to make it sustainable.

Preparing ahead

I have found it very useful to prepare as much as possible. I prep a week’s worth of snacks & my breakfast’s/lunch. Joe Wicks calls this Prepping like a boss


Preparing the Granola

Save the Greek Yogurt containers

I have found the containers come in very handy when you are making a batch.

Set yourself up to succeed. An example would be trying to prepare food ahead of time. My mixed nuts & fruit snacks with Granola.

Mixed nuts & dried fruit snacks
Five portions of granola

Items to help you Transform

Last year I read a book called The One Thing
The Surprisingly Simple Truth Behind Extraordinary Results.
Personally, I would not have managed to stick at the plan for 3 months without being able to Prioritise this. 
I have purchased a set of Hex Dumbbells. I have built this collection up during the plan. 
My heaviest is a set of 15KGs and the lightest is 2 KG. I personally tend to use 10, 12.5 & 15 KG most of the time & occasionally 7.5 KG. 
I find the Hex Dumbbells the best to use and it makes the Dumbbell Pushup easier to do.
The price of Dumbbells has increased during lockdown. This link takes you to Amazon, however, try Ebay & other places to find the best deal for you.
A yoga mat is very handy to have. 
It helps with the additional ABS workouts.
You will use this mat a lot so it is worthwhile getting a good mat. I have noticed one of our mats breaking up and now needs to be replaced.


This plan has enabled me to change my lifestyle for the better.

I am so pleased with The Body Coach 90 Day Plan I have now signed up for the graduate plan which is a further 90-day plan.

My wife and I do one of The Body Coach HIIT workouts 5/6 mornings a week. We make the HIIT workout a priority and do it as soon as we wake up. I’ve found leaving till later always makes it feel harder. These sessions take 30-40 mins to complete.

Doing the plan with someone else really helps to keep you on track. I also recommended reading The One Thing. The Surprisingly Simple Truth Behind Extraordinary Results.

I have found it very useful to prepare as much as possible. I prep a week’s worth of snacks & my breakfast’s/lunch. Joe Wicks calls this Prepping like a boss

You will need some Dumbbells & a Yoga Mat. Make sure you shop around on the Dumbbells as these can be expensive. As I will always do these HIIT workouts I have purchased some Hex Dumbbells.

You will have access to a Facebook Group which offers lots of support. I really enjoy being part of this group.

Lastly, I have found a new love for cooking. All of the meals on this plan are very simple to prepare and cook which is enjoyable and helps break up the day.

Connect with me on social

I am able to fit into clothes I wore 10 years ago. I've found a new wardrobe.

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