Bodyweight Only Workout Program

 8-weeks of body weight-only workouts.  Perfect for travel or just getting back into the swing of things.

Tagged For:
4-week home workout plan no equipment
at home workout plan without equipment
beginner workout at home without equipment
home workout plan for men



4-Week Workout Plans
Nutrition Overview

Nutrition Overview

*scroll down for nutrition plans for 6 meals per day, 3 meals per day and intermittent fasting plans.

The nutrition component of the JackedDad workout program is just as important as completing all of the weekly workouts.  You need to fuel the machine properly if you want results.

You can choose between 3 different nutrition plans that suit your needs, and once you pick a plan, you can print one our nutrition logs based on your desired caloric intake.

Intermittent Fasting Nutrition Guide

Sample Daily Food Intake
While on intermittent fasting, you will consume the below sample meals within your eating window.  Mix and match, and eat when you’re hungry.  The easiest way to go about this is to have a meat/veggie/fat for each meal if you want to stay lower carb.
If you want to eat a few more carbs, you can do meat/fat/complex carb (sweet potato or oatmeal).

 
Meal 1
•    2-3 Serving Meat/Protein
•    2 Serving Fat
Mid-Eating Window Carb (optional)
•    You can consume some form of carbs right in the middle if your eating window
Meal 2
•    2-3 Serving Meat/Protein
•    2 Serving Fat
•    2 Cups Vegetables

Snack Option 1
•    Handful of Almonds

Snack Option 2
•    1 Scoop Protein
•    Handful of Nuts

Last Meal Before Bed
•    1-2 Bananas
•    1-2 Tbsp Peanut Butter

6-Meals Per Day Nutrition Guide

Sample Daily Food Intake

Breakfast: 7:00 AM
•    3 Eggs (or 1.5 Serving Mean/Protein)
•    1/4c Oatmeal + 1 Tbsp Coconut Oil
•    1/2c Fruit (on oatmeal)

Snack: 10:00 AM
•    2 Scoops Protein Powder
•    1 Serving Fat

Lunch: 1:00 PM
•    1 Serving Meat/Protein
•    1 Serving Carbohydrate
•    1 Serving Fat

Snack: 4:00 PM
•    2 Scoops Protein Powder (or 2 servings protein)
•    1 Serving Fat

Dinner: 7:00 PM
•    1-2 Serving Meat/Protein
•    1 Serving Carbohydrate
•    1 Serving Fat
•    2 Servings Vegetables

Snack: 10:00 PM
•    2 Scoops Protein
•    1 Tbsp Natural Peanut Butter
-or-
•    1 Banana
•    1 Tbsp Peanut Butter

3-Meals Per Day Nutrition Guide

Sample Daily Food Intake

Breakfast: 7:00 AM
•    2 Scoops Protein Powder
•    3 Eggs (or 1.5 Serving Mean/Protein) cooked in 1 tbsp coconut oil
•    1/2c Oatmeal + 1 Tbsp Coconut Oil
•    1/2c Fruit (on oatmeal)

Lunch: 1:00 PM
•    1 Serving Meat/Protein
•    1 Serving Carbohydrate
•    2 Serving Fat
•    1 Scoop Protein Powder

Dinner: 7:00 PM
•    1-2 Serving Meat/Protein
•    1 Serving Carbohydrate
•    2 Serving Fat
•    2 Servings Vegetables

Bedtime: 10:00 PM
•    2 Scoops Protein
•    1 Tbsp Natural Peanut Butter
-or-
•    1 Banana
•    1 Tbsp Peanut Butter

Printable Workout Logs


Printable Nutrition Logs


Download Selected Nutrition Log

Program Overview
8-weeks of body weight-only workouts. Perfect for travel or just getting back into the swing of things.

 8-weeks of body weight-only workouts.  Perfect for travel or just getting back into the swing of things.

Tagged For:
4-week home workout plan no equipment
at home workout plan without equipment
beginner workout at home without equipment
home workout plan for men