PRJCT Transform

PRJCT Transform Helping dads get in the best shape of their lives in less than 3hrs/week. No BS. Just results. DM 'š“š«ššš§š¬šŸšØš«š¦' to begin your 90 day transformationšŸ“²

04/06/2026

Iā€™ll be honestā€¦before kids, breakfast was different every second day. Iā€™d try new things, cook big breakfasts on holidays, bacon and eggs, pancakes, the whole shebang.

These days I want something thatā€™s quick, easy, fills me up and helps me hit my protein. Because the reality is, if breakfast doesnā€™t do the job, Iā€™m sniffing around the pantry by 10am looking for whateverā€™s easy to grab.

So this has been on repeat for ages:
4 Weetbix
30g protein mixed with water as a shake
Pour it over the Weetbix
Add a banana

Basically the lazy overnight Weetbix. Yes, you can use milk instead of water if you prefer. Whatā€™s the breakfast thatā€™s been on repeat in your house lately?

02/06/2026

Honestly? Because, I donā€™t need to. Back then it was all about doing more. More volume, more days, more time.

I thought being sore as f**k all week meant I was making progress. These days Iā€™ve got 3 kids, a business, a wife and about 27 other things fighting for my attention.

Follow for fitness that actually fits around real family life.

So instead of trying to train like a bloke with unlimited time, I train like a dad 3-4 solid sessions with basic lifts, steps every day, enough protein, enough sleep. Repeat

Nothing sexy, but thatā€™s exactly why it works.
I reckon half the blokes reading this would get better results doing less, but doing it consistently. The older I get, the more I realise fitness isnā€™t about seeing how much punishment you can survive. Itā€™s about building a body that actually fits your life.

31/05/2026

I donā€™t weigh every gram. I donā€™t say no every time the kids want me to try something and Iā€™m not turning dinner into some bodybuilding prep meal.

I care more about consistency than perfection and to be fair most meals in our house are simple as f**k and consist of about 4 ingredients.

Usually a one pan meal of protein, carbs & veg with a mingle seasoning. We definitely repeat dinners weekly because it works for us. I do track calories and protein, thatā€™s it. I keep breakfast and lunch pretty simple so Iā€™ve got plenty of flexibility to eat dinner with the family.

One thing Iā€™ve always been conscious of is not teaching the kids that food needs to become obsessive. Standards & awareness, yes. But weighing every gram and stressing over one ice cream? Nah.

Eli asked me the other night why I always make enough dinner for lunch the next day. And honestly I was surprised that he even noticed, but thatā€™s the stuff I want them to learn. Simple habits and planning ahead like someone who gives a s**t about themselves. Thatā€™s the example.

Follow for more realistic dad fitness stuff because most of the internet makes this s**t way harder than it needs to be.

You donā€™t need chicken broccoli and you donā€™t need to feel guilty every time your kids ask you to share dessert. You just need a way of eating you can actually stick to with your schedule and family life.

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Warragul, VIC
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