You finally got into a workout groove… then, BAM – injury.

Now you’re stuck on the sidelines for 4-6 weeks, and the thought of sitting still sounds like a one-way ticket to weight gain and cabin fever.

As busy dads, we juggle a lot—work, family, and fitness. So, when an injury forces us to slow down, it can feel like slamming the brakes on progress. But here’s the good news: you can stay on track without logging hours in the gym.

With a smart eating strategy and a few simple tweaks, you can maintain your fitness and avoid unnecessary weight gain. Here’s how:

1. Carb Cycling: Fueling Smarter, Not Harder

Carb cycling isn’t just for elite athletes—it’s dad-friendly and effective.

Carb cycling can be complex if you're trying to get into single digit bodyfat percentages -- but lets be real, that aint us. Generally, the recommendation for low carb days is sub 50g, but if you aren't counting macros (my POV is you should really only be tracking protein intake) -- strict carb cycling is going to feel daunting.

DO THE SIMPLE SHIT -- this is just as much psychological as it is physiological. You just lost control of your ability to move, controlling how you eat gives you another lever to regain control.

Carb Cycling Basics

The idea? You adjust your carb intake based on your activity level:

✅ Higher-carb days (when you’re moving more, like during rehab or light workouts)

✅ Lower-carb days (when you’re mostly resting)

For example, on a higher-carb day, you might have oatmeal with fruit at breakfast and brown rice at dinner. On a lower-carb day, you focus on protein and veggies, keeping carbs minimal. This keeps your energy balanced while preventing fat gain.

Generally, I recommend 5-6 days low carb, 1-2 days higher carb during this recovery period.

2. Caloric Control (Without Starvation Mode)

Since you’re less active, your body needs less fuel—but that doesn’t mean starving yourself.

Think of it like a car: if you’re driving less, you don’t need to keep refilling the gas tank.

🔹 Trim portions slightly (skip the second helping of pasta)

🔹 Cut out mindless snacking (no more grabbing your kid’s leftover fries)

🔹 Eat nutrient-dense foods (protein, healthy fats, and fiber keep you full)

This keeps you in a slight calorie deficit—enough to maintain your weight while still getting what you need for recovery.

Again -- you're prob not a professional athlete, and you also are burning it at both ends being a dad, excelling at work, and trying to stay sane. Caloric defecits are a stressor -- so if cutting down on intake is causing stress, then don't do it.