Anti-Dad Bod: Introduction

I am approaching 30 this year and even at my age I see many husbands and fathers that are fat, weak and aged well beyond their years.  Here at A Kings Castle, we don’t want to ever fall into that group.  A goal I’ve set to reach before my 30th birthday is to put on muscle, then get back down to ~15% body fat.  I’ll map my journey here and keep you guys updated on my progress, but as an introductory post to my first series here, let’s go over why we take the anti-dad bod stance.


Fitness is a key component of red pill theory.  Go to any part of the sphere and one of the first things you’re told to do is to ditch the degenerate behavior and get to the gym. Lifting weights not only helps your physical appearance, but can help you mentally as well.  A man who is in peak physical condition has more confidence, and is more respected.  Breaking personal records and seeing your progress helps get your discipline and commitment to a goal in order.

As we’ve written about here before, you’re the natural leader of your family.  If you show them that you are impulsive and don’t give a damn about yourself, they will think this behavior is okay.  If you commit to being better, your family will become inspired to be better than they currently are.  Even things like sex life can improve if you’re actually turning your wife on with a more muscular build.

As we can see lifting is important for any traditional man, but why do so many family guys look like stick armed dough boys?  We can apply the core of red pill theory to this.

Rise of the Dad Bod

A woman saying she prefers a chubby weak guy over a guy with muscles is the same hamstering logic that a fat woman who claims she’s beautiful uses.  She may tell her friends or even herself that she isn’t into a guy who lifts, but deep down you can’t fight biology.  The girl who wasted her attractive youthful years whoring around with alphas is the one who settles for the dad bod beta.  Women externally validate, so when their looks are on the decline and their husband looks like a fat ogre she has to make herself feel good by screaming out to the world that guys that look like the pic below are attractive.

Yeah, no.

Don’t think that women are to blame for all this negativity either.  Beta males have names like “tool, douchebag, and meathead” to describe men who make themselves better. They use female tactics to shame guys who are better than they are.   Simply being around a guy who threatens their ego causes them to go into a bitchy tailspin of circular reasoning.  They hate this man, because they want to be this man.  No guy should look at a successful guy and begrudge him his success.  Suck it up and get your own life in order.

Our current culture celebrates mediocrity and praises degeneracy.  It used to be that greatness was something to be admired and looked upon as something to live up to.  Now, people can’t handle the concept of losing in any way so we have guys like the picture above getting praise for doing nothing.  If we are to destroy this myth of social acceptability, we must plan accordingly.

The Plan

So now we have an understanding why the dad bod is even a thing, but more importantly, we have to find a way around it.  As with most things, a solid plan is better than half-assing it. You have to define your own goals here. I’m focused on changing the look of my body as well as getting a little stronger. I’ll be doing a custom bodybuilding routine detailed specifically for me, but if you’ve never lifted before, then I would point you in the direction of a strength based routine just to get the form down, then moving to a bodybuilding routine.  Leave your ego at the door because more weight != proper form.  I’d rather see a guy pressing 60 pounds with perfect form than a newbie struggling to get 185 pounds up with shit form.

Another thing to consider is that you must make time to workout.  Saying “I’ll workout after work” will leave it optional and if you’re in a bad mood, you may skip it all together. Scheduling a time for you to go to the gym is imperative as it becomes something you just do instead of a chore.

Diet is the other key to changing your body. You cant out lift a shitty diet and all the weight training in the world wont matter if you’re going to McDonalds every meal. Your nutrition should come from wholesome foods such as chicken, fish, pork, beef, vegetables etc.  A good rule I’ve heard is that if a food comes in a wrapper, its probably not good for you.  Also, if you’re tying to pack on muscle, a ton of protein is key.  I personally aim for 169 grams of protein a day with 75 grams of good fats.  The fats in things like olive oil and avocado are what you should be eating.

The final thing to remember is that failing is part of the game.  You wont up your numbers every time.  You may get stuck at a certain weight and that is okay.  To hit a point of failure and give up is weak, but it takes a certain character of man to continue even in the face of defeat.  If you miss a rep or cant get that extra 5 lbs off your chest, just keep going.  Getting into the gym day in and day out is the key to success.

The Benefits

SMV is still a thing when married.  You can rock the boat of your relationship when you decide to get into better shape.  Your wife will notice that you’re more attractive, but so will other women.  Women respond to an attractive guy differently and your wife will notice this. A bit of dread game comes into play here.  In the best case scenario it will inspire her to make better decisions with her own body.  A win on both sides.

In conclusion, I’m striving to make myself better by getting into the best shape of my life.  I’m taking progress pics to document my journey and I’ll provide updates on how its going.  Any of you are welcome to hop on the anti-dad bod train and hopefully you will. Feel free to comment or send me a message with any questions you may have.   I’ll leave you with a quote I saw on a tank top but it holds true for us.

“Pain is just degeneracy leaving the body”-unknown


J. Nyx


Author: Jnyx

Fitness addict, DIY guru, tech nerd, member of Memesters Local 419.

13 thoughts on “Anti-Dad Bod: Introduction”

  1. “I love dad bods!” = “I can’t attract anything better than a dumpy weak man and I want to make myself look like a good, decent woman in front of others by excusing my incompetence!”

  2. It is imperceptibly slow. My last job throwing lumber in a sawmill was when I was 28. I had a muscular, wirey build with about 10% body fat. Then, for about a decade, I just worked an office job and enjoyed the meals my wife cooked for me. Gaining five pounds a year doesn’t sound like much, but you accompany that with muscle atrophying, and you end up looking like that guy on the top picture within a decade. That was me about 4-5 years ago. Since, I have been doing regular cardio, rock climbing, and weight training. Along with my physique, my wife’s libido magically returned, Imagine that.

  3. About 20 pounds ago, I got no comments at all from my wife about how I looked. Having lost 20 pounds, I get a fair number of comments about how I look night-and-day different than I did a few months ago. She’s magically started swimming and watching what she eats, even though we used to sit on the couch eating chips most nights. I’ve still got about 25 pounds to go but looking forward to it.

    1. It gets better. Develop some muscle, and she will start squeezing your bicep as you are walking down the road. Sex gets better, and more often, flirting returns, but one of the best results is the respect and admiration. Any woman that says “I don’t like a muscly build” is full of it. You don’t have to be a gym rat, but get your diet and exercise dialed in, and you will have a satisfying life.

  4. Having a good physique for a man is the most important thing in his life, more than anything else. Money, girls, investments, whatever, good physique matters most and I say this from personal experience.

    Last year was the best year in my life because it was the year that I was best in shape. I got down to about 13% body fat and started getting compliments from people I barely spoke to. I was gyming, swimming and boxing almost daily and I’ve never felt as alive and full of euphoria as I did back then. It was tiring as hell, but so is working 70 hours a week which is what I’m doing right now. Now I don’t lift at all, and I’ve started eating mum’s dinner again and I’ve got a bad case of the beer belly again. It really sucks. Everyday feels miserable and you feel so much more lethargic.

    I’m determined to change all that asap. I don’t know where my motivation went but I can’t live like this. I did it before which is a bit remarkable for me since I have terrible genetics. I have to work like a plow horse to gain an ounce of muscle whereas I gain fat just by looking at food. It just means I have to work terribly hard and have god-like discipline.

    1. It can be easy to fall back into the trap. The truth is that it is hard to look good, but the benefits far outweigh any negatives (if there are any at all.) One thing that helped for me was to pick a date to start. Before that date I kind of ate less than ideally and drank alcohol. Today is the first day and I ate super healthy, lifted heavy, and will get to bed early.

      You’re right too, when you are in good physical condition, you feel better/healthier and it boosts your confidence. Get back on it brother!

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  6. At 49 I still do well, eat right, train every day, and earn my living as a laborer in a mans world not some co ed
    job and I don’t worry about some young, weak guy stepping out of line.

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