4:13 Barbell Club

4:13 Barbell Club Lose 20+ pounds, gain muscle, and grow your faith with 4:13 Barbell Club online fitness coaching.

11/24/2025

Comment UNSTUCK for more info on my free UNSTUCK guide for dads 💪🏼

Chris is just getting started… and so can YOU 💪🏼Most dads don’t want shortcuts… but today’s fitness world keeps pushing ...
11/20/2025

Chris is just getting started… and so can YOU 💪🏼

Most dads don’t want shortcuts… but today’s fitness world keeps pushing them anyway. Semaglutide shots… constant low calories… even TRT when you don’t actually need it.

Chris was stuck eating 1200 calories a day with zero progress.
We rebuilt his metabolism, fueled him properly, and in 12 weeks he dropped 12 pounds and finally started feeling strong again.

No starvation. No injections. No shortcuts.
Just real strength… built the right way.

Swipe to see how he did it.

Fit Food Buffalo Chicken Protein Sticks 🔥 🐔 🧀 ⬇️ Makes 8 sticksPer stick… ~13p · 2.5f · 14.5c · 136 cal🧂 Ingredients • 2...
11/19/2025

Fit Food Buffalo Chicken Protein Sticks 🔥 🐔 🧀 ⬇️

Makes 8 sticks
Per stick… ~13p · 2.5f · 14.5c · 136 cal

🧂 Ingredients
• 2 cups shredded chicken breast (cooked)
• 1 cup nonfat Greek yogurt
• 1/2 cup reduced fat shredded mozzarella
• 1/4 cup buffalo sauce
• 1 tbsp ranch seasoning or garlic powder + onion powder
• Black pepper to taste
• 1 egg + a splash of egg whites
• 1.5 cups panko breadcrumbs
• Cooking spray

Optional… chopped green onion and a light ranch or yogurt dip on the side.

🍗 Step by Step

1. Mix the filling
In a bowl, mix chicken, Greek yogurt, mozzarella, buffalo sauce, ranch seasoning, and pepper until well combined.

2. Shape and freeze
Line a loaf pan with parchment. Press the mixture firmly into the pan. Freeze until solid enough to cut… about 1 to 2 hours.

3. Cut into sticks
Remove from the pan and cut into 8 sticks.

4. Set up breading station
Add beaten egg and egg whites to one bowl. Add panko to another.

5. Bread the sticks
Dip each stick in the egg, then roll in panko, pressing gently so it sticks.

6. Air fry
Preheat air fryer to 400°F. Spray the basket, place sticks in a single layer, and spray the tops.
Air fry about 10 to 14 minutes, flipping halfway and spraying again, until golden and crisp.

7. Serve
Let them sit 2 to 3 minutes, then serve hot with a light ranch or extra buffalo sauce if you want.

Most of us dads all have the same goal (context below) ⬇️ Most dads want to see:💪🏼more muscle ⚡️More energy 🔥 less fat ⚕...
11/14/2025

Most of us dads all have the same goal (context below) ⬇️

Most dads want to see:

💪🏼more muscle

⚡️More energy

🔥 less fat

⚕️Better health

SO why do dads the procede to do things not specific go acheieving those results?

DADS: Train SPECIFICALLY for your goal 👊🏼.

And if you want to run i throw in a run or two a week, go for it, but preferably do it on a trail or surface that isn’t concrete or asphalt.

If you need help building more muscle and eating in a highly nutritious way consistently, I use that based methods along with what has worked for decades with the old school guys.

4:13 bar club is built for Christian dads. Shoot me the word DAD for more info 💪🏼💪🏼💪🏼

Liking or sharing a photo dump increases your bench by 67% 🤯.
11/10/2025

Liking or sharing a photo dump increases your bench by 67% 🤯.

11/07/2025

Want results like Randy? Don’t Wait till March to start your cut!

Let’s get dialed in with the time left in 2025 🏴‍☠️🏴‍☠️🏴‍☠️!

Comment or DM “DAD” for more of info 👇🏼

Address

103 Smoky Mountain Place
Elizabethton, TN
37643

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