Transformation Squad Member: Ciaran
Job: Physically demanding manual labor, long shifts, on-call hours
Dad Life: 3 kids (6-year-old + 2-year-old twins)
Program: Set For Set Fat Loss Program
Focus: Lean muscle, athletic strength, conditioning, consistency
Key Takeaways
Busy schedule or not, consistency wins when the plan is structured.
The SFS Fat Loss Program provides the framework so you’re not guessing day to day.
Progressive overload + lift tracking turns effort into measurable progress.
Simple, repeatable meals make nutrition realistic during chaotic weeks.
The hard days are the ones that create the biggest change.
Meet Ciaran
If you think you need a perfect schedule to get in great shape, Ciaran is here to respectfully ruin that theory.
He works a tough job with digging, heavy manual labor, long shifts, unpredictable hours, and on-call demands. Then he goes home to three young kids, including two-year-old twins. In other words, his day is “full” before it even starts.
Fitness has been part of Ciaran’s life for years, but the past year is when everything finally clicked. Not just physically, but mentally too. The real transformation began with one mindset shift: if he did not prioritize his health, strength, and body, nobody else was going to do it for him.
The Problem Was Not Effort, It Was Consistency
Ciaran wasn’t new to lifting. He had a solid foundation. The issue was what a lot of people deal with when life is hectic.
He would bounce between routines, skip phases, train too many days in a row, or under-eat when work got crazy. He was putting in work, but not getting the return he knew he was capable of.
So earlier this year, he stopped guessing and committed to structure.
What Changed Everything: A Real Plan (and Following It)
This is where the difference happened. Ciaran started treating training like something he builds his day around, not something he squeezes in if life allows it.
He began following structured programming, paying attention to progressive overload, tracking lifts properly, and taking recovery seriously. Instead of hoping things would improve, he started collecting proof that they were improving.
Now, for this next 30 to 60 day phase, Ciaran is dialing everything in using the SFS Fat Loss Program. The goal is simple: keep training hard, keep strength moving up where possible, and tighten up conditioning and body composition with a clear framework to follow.
How He Trains With a Wild Schedule
His training times are not consistent, but his training habits are.
Some days he trains early before work. Some days it is late at night after a long shift. Some days he’s running on limited sleep because the kids decided 2:00 a.m. was a great time to be awake.
But that’s exactly why he’s using the SFS Fat Loss Program. When your schedule is unpredictable, having a plan removes the daily decision-making. You do not need extra mental energy to figure out what to do. You just execute.
Training became his anchor. A reminder that even when life is chaotic, he can still show up for himself.
Training focus: compound movements, progressive overload, high intensity, and smart balance with the physical demands of his job, with fat loss as the priority for this phase.
Nutrition: Simple, Repeatable, and Built for Real Life
Ciaran’s nutrition is the opposite of complicated, and that’s why it works.
Most days include oats and fruit in the morning, lean meats and rice throughout the day, Greek yogurt, protein shakes, orange juice, and consistent meals that fuel training without overcomplicating things.
He’s not chasing shortcuts. He’s focused on repeatable habits that fit a life with long shifts and three kids. That’s also the mentality he’s bringing into this SFS Fat Loss phase: keep it simple, keep it consistent, and let the results stack up.
What He’s Most Proud Of
It is not just the physique changes. It is the discipline.
Anyone can train when energy is high and life is quiet. The real growth happens when you have every reason to skip, and you train anyway.
After digging holes all day. After a long shift. After a rough night of sleep. Those are the days Ciaran believes transformed him the most, because those were the days he could have justified quitting.
Instead, he stayed committed.
Why He Joined the Transformation Squad
Ciaran wanted to join the Transformation Squad because he believes real motivation comes from real people.
Not professional fitness influencers with unlimited time. Real people with demanding jobs, families, responsibilities, and lives that do not revolve around fitness.
That’s also why the SFS Fat Loss Program is a good fit for him. It provides structure and direction, so the process does not depend on hype or perfect conditions. It depends on showing up and doing the work.
The Next 30 to 60 Days: The Goal
Ciaran is starting this phase from a solid base with good muscle mass. Now it is time to tighten things up.
Goals for this phase (using the SFS Fat Loss Program):
Lean out further and tighten the midsection
Bring out more detail in the back and shoulders
Improve overall conditioning
Document training, nutrition, and progress honestly
He’s not chasing perfection. He’s chasing proof of what consistent hard work looks like when there is a clear goal and a focused timeline.
Ciaran’s Best Advice for Busy Dads (and Anyone With a Real Schedule)
Stop waiting for free time. It rarely shows up. Train when you can, consistently.
Follow a program. Structure beats winging it, especially when life is hectic.
Track your lifts. If you want progressive overload, you need numbers.
Make meals boring on purpose. Simple meals repeated daily reduce stress and keep you on track.
Do not negotiate on hard days. Those days count the most.
Before and After Photos
Before:
After (30 to 60 days): Stay Tuned!
Follow the Transformation
Ciaran’s goal is simple: show what happens when you stop guessing and start executing, even with a job that drains you and a home life that never slows down.
If you’ve been telling yourself you do not have time, keep an eye on this one. Because Ciaran is doing it with the exact schedule most people use as their excuse.
Want to follow the SFS Fat Loss Program too? Check out the Set For Set Fat Loss Program and join the Transformation Squad for the next phase.
