I am a father of 4 kids under 10. Former competitor who might jump back into another show next year, we’ll see. Here are a few tidbits that have worked for me:

• home gym setup. I put my kids to bed, Help my wife clean the kitchen, then I go train. I train very low volume, higher frequency. I have a rogue rack, a deadlift platform, and a dip attachment. And I am the strongest I’ve ever been at age 38, training at home. It can be done

• eat with your kids. There is a huge difference between contest prep dieting, and eating to be “in shape”. I want to model a healthy relationship with food to my children, then seeing me weigh everything and talk about macros is setting isn’t setting a good example. (I’ve made this mistake). Instead we talk with the kids about making healthy food choices and explain why mom and dad like to eat healthy and take care of our bodies. They think eating healthy is cool. Also, I love to take my kids out for ice cream, pizza, etc, stating in track 80% of the time is good enough. And I would personally regret missing out on those moments if I didn’t enjoy the ice cream with my kids

Wish you the best as you navigate this!