Your guide to the opportunistic winter bulk

Minimal kit, max results

Wellness coach Diego Carrete specialises in helping busy dads get back in shape. His F.I.T Dad programme will help any new dad – or just anyone short on time – to build muscle, lose fat and rebuild their metabolism

Follow the workouts as described in the previous pages for four weeks, then use the progressions below to make things harder. This will ensure your fitness and muscle building progress and will allow you to use the workouts for a complete 12-week plan

One MH editor took on a month-long curling challenge – 100 reps a day, every day – to see if relentless repetition could finally bring his biceps up to size

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