Video: This home office doubles as a workout room So the first thing he did was commit to a caloric deficit, as well as intermittent fasting. The biggest factors in his weight gain, he explains, were that he was snacking and eating at a caloric surplus, and not getting enough consistent sleep (being a new dad will do that to you), which increased his appetite, creating a cycle of overeating. But after managing to maintain his body fat at between 7 and 9 percent for a long time, these recent big life changes led Epstein to become less consistent in his training and gain around 10 pounds of fat, and so he made a series of adjustments that would help him "reel it back in." To clarify: in no way did Epstein actually have a dad bod ( a term which, let's not forget, has pretty much lost all meaning due to overuse). In a recent video on the Jump Rope Dudes channel, fitness influencer Brandon Epstein shares how becoming a father and moving across the country recently led him to put on weight and acquire a "dad bod".
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