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Dustin Watson || Coach

@dustinwatsonraw

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ATHLETE: @vic_phillips_01

A little more to go and it’s game time!

C: 330
F: 60
P: 250
Cal: 3K

Cardio: 40mins

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Comment “Grocery” for meal prep meals 💪🏼

Healthy doesn’t have to be suck.
Give this recipe a try ⬇️

Mediterranean Chicken, Crispy Fries & homemade Tzatziki.

Chicken marinade
-Few 100g of chicken breast or thighs.
-2 tbsp Greek yogurt
-1 tbsp olive oil
-1/2lemon
-2–3 garlic cloves
-Few dashes of oregano
-1 tsp paprika
-Fresh parsley and dill
-Salt & peppeh

Marinate 15+ mins. Best grilled.. I don’t have a grill 🤷🏻‍♂️

Crispy fries
-However much of potatoes you want
-Dashes of garlic salt
-Dashes of oregano
-Olive oil spray.

-Cut into fries, soak in ice water for 15–30 mins, dry well, this helps with getting that crispy texture.
Air fry at 200°C for 20–30 mins.

Tzatziki
3/4 cup Greek yogurt
-Finely diced cucumber
-1–2 garlic cloves
-1/2 tbsp olive oil
-Juice of 1 lemon
-Fresh dill and mint
-Salt & peppeh

Mix everything together and serve with the chicken and fries. 👌

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Here’s what to do and not to do on standing calve raises.

If you want to grow, you gotta trained them like you train your chest 4 times a week..

Helpful?

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Ambition is good..

But if you can never appreciate where you are, you’ll never feel like you’ve made it.

Agree?

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Comment “Protein” and I’ll DM you my 25 Protein Packed Breakfast Desserts Recipe.

Recipe:

-Start with 80g “quick oats” (easier to microwave)
-Add 1 cup of water or almond milk.
(you may need to add extra to keep it from being dry)
Tip: You want to it to be soggy and slightly watery.

-Add 1-scoop of @jymsupps Tahini Vanilla Protein (25-30g of protein/serving)
-Mix well until powder disappears

-Add 150g of Blueberries or Frozen Berries
-Add 15g of Almond Butter

MACRO:
P: 40g
F: 17g
C: 79
Fiber: 16g

Total Cal: 634

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No matter what there’s gonna be people who actually stuck through with the process and what they say that we’re going to do.

And others who spend years explaining why they couldn’t.

Same 24 hours. Different standards.
Different outcomes.

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Comment “GROCERIES” and send you my easy list of meals you can prepare.

3 Easy High Protein Meals I can eat everyday.

M1= P35|F16|C80
-Jasmine rice 250g
-Chicken 150g
-Olive oil 15ml

M2= P48|F18|C47
-Jasmine rice 250g
-Gr. Turkey 150g
-Zucchini/Brussel sprout 100g

M3= P38|F17|C84
-Potatoes 200g
-Chicken 150g
-Butternut Squash 70g

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There's a version of you your kids haven't met yet.

Not because he's gone. Because you've been stuck on autopilot.

Wake up. Work. Come home. Crash. Repeat.

That's not living. That's surviving.

You used to laugh more. Move with purpose. Have energy left at the end of the day.

Now you're running on fumes, showing up for everyone but yourself.

This isn't about six-pack abs.

It's about being the kind of dad your kids are proud to follow.

If it feels like something's missing, it is.

But it's not too late to get it back.

Send this to a dad who needs to hear it.

#dad #daddy #fatherhood #explorepage #fitdad
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dad life, dad motivation, fit dad, dad fitness, dads who lift, busy dad, working dad, dad health, mens health, mens mental health, fitness over 30, fitness over 40, dad bod transformation, autopilot mode, survival mode, burnout, running on empty, low energy, more energy, being present, present dad, better dad, fatherhood, parenting, lead by example, family first, self care for men, mens self improvement, personal growth, mindset shift, purpose, discipline, get back in shape, never too late, lifestyle change, midlife reset

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Got to sit down with one of my athletes who has been in this program for the past 4 years and break down the evolution of his mindset.

From getting out of drug rehab → rebuilding his life → stepping on stage for the first time → winning his first show and now intentionally taking a step back from competing to focus on becoming the best father and leader he can be.

The physique is only one part of the transformation.

The real win is watching a man change the way he thinks, the way he leads, and the way he shows up for the people who matter most.

Bodybuilding gave him a vehicle.

But the goal was always bigger than bodybuilding.

4 years in, and we’re still just getting started.

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Four years ago, Dustin stepped into this program at 210 lbs and a completely different place in life. Today, at 182 lbs, he’s a Classic Physique champion, a husband, a father of two, and a man who has completely flipped his life 180° mind, body, and spirit. From AA DRUG rehab to winning his first show is a testament to gods plan for you. Trust his timing

He didn’t just transform his physique.he raised his standards and became the leader his family could count on. Now he’s leaning fully into fatherhood, leading his home, loving his wife, and continuing to build a life he can be proud of.

Most people in their late 30s would look at their past and decide it’s too late or that they’ve made too many mistakes. Dustin chose differently. Your past doesn’t define you and truthfully, it doesn’t matter. Today matters.

Proud of you, brother. This is only the beginning. 🙏🏼

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12,000 steps a day sounds impossible until you realize how stupid easy it actually is to get there.

I’m not doing anything crazy. No walking marathons. Just small changes stacked throughout my day that add up fast.

Here’s what actually works for me.

A 20 minute walk first thing in the morning. Sets the tone and gets a solid chunk of steps done before the day even starts.

Parking further away from the store. Sounds small but it adds up over a week without you even noticing.

Walking a lap around the gym between sets instead of sitting on my phone. Keeps me moving and keeps my rest periods intentional instead of wasted scrolling.

Taking the longer route somewhere when I have the time. If I’m not in a rush, I choose the path that adds a few extra minutes of walking.

Grocery shopping the long way. Walking every aisle even when I only need three things. Turns a chore into free steps.

A post-dinner family walk. My favorite one on this list. Steps in, and it’s genuinely great time with my wife and kids.

None of this requires more time in your day. It just requires being intentional with the time you already have.

Walking is one of the most underrated tools for fat loss, mental clarity, and just feeling better day to day. You don’t need a perfect plan. You need small habits like these that actually stick.

#walk #health #fitness #tips #steps
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