Need advice - new father of premature twins, no sleep and gains are gone

[Anorexilla]

My twin boys were born just over a month ago, 2 months too early (due date was May 20th). They have to be fed and changed every 3 hours, and my wife and I are currently getting little to no sleep because they keep us up all night.

I workout 6 days per week and do 20-30 minutes of cardio 2-3 times per week. I've been doing a slow cut since february, but ever since the twins were born, my fat loss has been slowing down, and at the moment it's completely plateaued.

I think I'm getting maybe 3-4 hours of sleep per night, maybe 5 if I'm lucky, but it's not continous sleep. It's 30-60 minutes at a time, then getting up and taking care of the twins, then back to bed, rinse and repeat.

My goal is to continue with my cut.

Any advice on how to keep my fat loss gains going?

[backinbusiness]

Son you ain’t getting anything done in the gym for a while - cut it back big time and just focus on diet.

[WoofieNugget]

Bro seriously. Forget about gains. You have two little lives to take care of and gains will come later when you're not as stressed out. Focus on what you need to focus on, which is your family.

Generate time into your diet and make sure that's clean, otherwise get whatever sleep you can and get adjusted to a new life. Kids - especially two - are a total game changer. Take the pressure off.

[donblaximus]

When you and your wife decided to have kids, you entered into a contract to prioritize them first. It can still be done but it will take a lot of data and dedication.

[jtaylor2010]

Your kids are your top priority now. You can still lift, but 6 lifting sessions/week plus a few cardio sessions doesn’t seem like the best way to spend your time right now, especially if you aren’t getting enough rest. No sleep plus caloric deficit plus lifting almost every day is a recipe for getting sick. As far as the sleeping, you and your wife should be taking turns. So you get up with the kids for every feeding one night and she does the next. That way you are getting a full night’s sleep every other day.

[Nicklol]

lol why do you need 6 days a week man
kids arent toys, they are your life now.
gains can always come back or at least be maintained with very minimal exercise in the meantime.
you can cut it out and figure out a good way to manage the kids and get better sleep

[turdburglar9021]

I had this a couple of years ago. It's better to focus on one or two things and put the rest to the side. I chose the baby and work. Exercise I fit in whenever possible, 10-15 minutes here and there. Diet became about convenience and just feeling good overall, calorie surplus.

[Shysty021]

Jesus 6x a week is a lot in general. You could hit the gym once on the weekend, do full body and get cardio in whenever.

Your kids should have top priority, not your gains

[FrankCostanza]

see rep feel free to pm me *******

[FrankCostanza]

when on lack of sleep you crave less healthy foods. stick to a meal plan. do some cardio in the morning to perk up. also suggest that you guys take 4 hour shifts at night.you guys need rem cycles which take about 90 minutes.

[Auraria]

Focus on your kids you mouthbreathing tard.

Gym once or twice a week, gains aren't nearly as important as the two lives you're nurturing.

[FrankCostanza]

also your kids need you now. fuk gains. what you do right now to help them will effect their lives greatly .

[DSTEE]

Sounds stupid as fuk training 6 days a week with barely any sleep. Why do you even bother? Just drop it

Any advice on how to keep my fat loss gains going?

eat less

[taskmob]

Give up the gym at least until they're 1 and sleep through the night. Dead fkn serious bro. Have a hard enough time making it to the gym now with one 5 month year old. Gotta make sacrifices brah.

[koloxid]

Good luck matt

[eatmycrackers]

Lmao @ newparentcels did you not know what you signed up for?

“B-b-but muh gains!!” Fuk off and take care of your kids *******. Also start eating better

[engj]

I have had a couple early preemie babies as well, both home under 5lbs feeding every 3 hrs. If your experience follows mine you will start regularly getting 6 hrs solid sleep out of those babies by October earliest.

Make up some easy full-body workout you can do with your eyes closed and minimal/no equipment, and bang it out alternating with some cardio when you can make a little time. Prioritize diet and sleep, diet keeps your cut on track and sleep will keep you both sane. Maintaining at 9 workouts a week is a fairytale if you want to do any dad stuff.

You are deep in the chit right now, you wont be anywhere near regular sleep for a few months. It will feel like forever then thinking back it will feel like 5 minutes, so soak it up and take lots of pictures.

[scudda]

Man just go on a psmf and you can even quit the gym for sometime till things settle down. You even be hungry, will have energy if done right. Help your wife to take care of the kids.

[thepissening]

congrats with the kids. If i were you I would try to maintain your current weight/slow cut further. Lack of sleep is known to stall fat loss/muscle gain. I would train everyday if I were you and look into a one lift a day program, so you can be in and out of the gym in 30 minutes. Only works if you have a home gym/live near a gym though. Otherwise, twice a week fullbody low volume.

[sg1976]

Son you ain’t getting anything done in the gym for a while - cut it back big time and just focus on diet.

This

[darkninja67]

might have to rep you for actually fathering children looking like you do in your avi.

[climberbrah]

focus on a clean diet

workout once a week

babies sleep a lot during the day, you should be sleeping when they are sleeping (babies sleep like 15-20 hrs a day....)


If you have to work during the day, you should be sleeping through the night while you wife deals with them, and then SHE can sleep all day during their long morning/afternoon naps




I've done this before. The simple solution is literally to just sleep when they sleep

[Anorexilla]

might have to rep you for actually fathering children looking like you do in your avi.

My mother says I'm handsome.

[merb0]

Your wife and children are now the majority of your life.

[northernlights7]

Your priorities are totally fuked up. My advice is you pull your head out of your asss and be a good father.

[ChangeOfStyle]

Imagine having kids and still thinking your 'physique' is a priority

get your **** in order

[GoodboyDogeson]

You have kids and a wife.... why are you lifting? Who cares, its all over bro.

[GoodboyDogeson]

Your honor, I would like to present the following photograph (exhibit A) as evidence that my husband is an unfit father, and that I should receive full custody.



I rest my case.

[Kev1972]

Get a jogging stroller, tow behind bike trailer, kiddie backpack, pull up bars, rings, dips, some free weights just don't drop them on the kids. Why can't you work out with the kids around?

[TDR24]

Get a double pram and start walking bro. Farrrrrk one newbie is hard enough but two is a God damn nightmare. One of my staff had twins and he looked like he was dying for six months. Your wife is guaranteed to get post natal depression as well. Yeah, let the gains go for a year and just enjoy the massive disruption you're about to endure.
Good luck.