Nutrition · the main thing
Food you can actually follow.
No weighing scales, no banned lists. A plate method and one protein anchor per day, built around the food you like and the food you won't touch.
Vegetables & fruit
Half the plate. Whatever you'll actually eat — frozen counts.
Protein
A palm or two. The anchor of every meal.
Starch
Rice, potatoes, bread, pasta. Scaled to how hard you trained.
Anchor protein first
Decide the protein before anything else on the plate. The rest follows.
Keep your foods
Plans start from what you already buy. Swaps, not bans.
Match the day
Bigger starch portion on training days, smaller on rest days.
Repeat breakfasts
Two or three breakfasts on rotation removes a daily decision.
Scope
Anthony is a personal trainer, not a dietitian. Everything here is coaching guidance inside a personal training scope. It isn't a clinical diet, and it isn't medical advice. If you have a medical condition, an eating disorder history, or you're pregnant, speak to your GP or a registered dietitian first.