For any fathers or fathers-to-be out there looking for inspiration to make some changes to improve your health, search no further. Soon-to-be dad and actor Jack De Sena (@Chris and Jack) took on a six-week fitness makeover leading up to the birth of his first child. Vlogger Michelle Khare, known for offering fitness makeovers on YouTube, put De Sena up to the task and recorded the whole thing.
“I’ve gotten out of shape to a point that it feels embarrassing, and I don’t feel physically ready to be the most present, supportive partner (to wife Lisa Bierman) and parent,” De Sena said while talking about his motivation to do the challenge. “And that has me scared.”
De Sena admitted he had neglected his health for the two to three years leading up to the challenge, and he was ready to get himself in shape to be a better dad. A personal trainer and nutritionist signed on to help him accomplish his goals. At the start of his journey, he weighed 238 pounds (he’s 5’11”), and had a body fat percentage of 26.7 percent. The actor was also on medication for high cholesterol, a recent prescription before the challenge—and his fitness team makes dropping his cholesterol one of his goals.
De Sena was given basic workout plan to start:
Monday: 1 hour weight/circuit training
Tuesday: 1 hour brisk walk
Wednesday: 1 hour weight/circuit training
Thursday: 1 hour brisk walk
Friday: 1 hour weight/circuit training
Saturday: Off
Sunday: Off
“The workout went great, difficult as expected,” he said after his first session.
Nutritionally, he also has a meal plan, with his nutritionist hoping he views food as fuel. His plan includes lots of high-fiber produce and lean protein.
His meal plan looks like this:
Breakfast
.38 cup dry oatmeal
1 cup unsweetened almond milk
1/4 apple
1 Tablespoon chia seeds
1 Clean protein shake
Snack #1
Granola oats, honey and raisin
6 oz. plain Greek yogurt
Lunch
2 slices Dave’s Killer Bread
6 oz. chicken
1 cup raw o steamed veggie
1/4 avocado
1 oz. goat cheese
Snack #2
.38 cup strawberries
1 cup cottage cheese
Dinner
3 oz. sweet potato
8 oz. lean meat
1 cup raw veggies
1/2 tablespoon butter
While he struggled at the start, De Sena said that the motivation to keep going was to think of his future child.
“There have been times where I’m working out and I go, okay, just try to picture her, just try to think about this baby,” he said. “Otherwise I would have been like, ‘Ugh I don’t want to do 3 more’ But now I’m like, I would like to do 3 more reps of this thing so that I will be a little bit stronger for this very good reason.”
His final results were truly impressive.
De Sena’s weight was down to about 220 pounds (a loss of approximately 17.4 pounds), and his body fat was down to 20.98 percent, more than 5 percent down from the start.
Looking at his before and after pictures, he says “It’s like looking at two different people.”
Most importantly, the baby is happy and healthy—along with De Sena, her transformed dad.
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