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We're not going to ask you to weigh chicken breast. But you do need to eat like someone who's training — and most people don't, which is why they feel awful by Week 3.
The Plate Method:
- ½ vegetables
- ¼ protein
- ¼ carbs
- A thumb of fat
Why protein is non-negotiable for HIIT + strength training: covered in detail in Lesson 3.3.
Carbs: the panic everyone has, and why HIIT/strength athletes actually need them.
Hydration baseline: half your body weight in oz, sodium added if you sweat hard. Full detail in Lesson 3.4.
What we DO NOT do here: shame food, sell supplements, push a single diet.
Your move
Build one plate this week that follows this. Take a photo. Post it in the ATC private group.
Assets to add before launch
Video to film
3.2 The Plate demo — 8 min in a kitchen. Replace before launch.
PDF to design
The ATC Plate + grocery list starter.