Athlete's Fueling Action Plan
A simple, one-time plan to build a powerful fueling habit.
Your Athlete Profile
Answer two questions to create your personalized action plan.
Your Fueling Action Plan
1. Your Guiding Principle
This is your mantra for every meal.
2. Your 2-Week Game Plan
Your mission for the next 14 days is simple:
Consistency Over Perfection
Aim to eat 3-5 meals/snacks per day based on your guiding principle. Pay close attention to how you feel. That's it.
- Weigh Yourself Daily: Do it in the morning. We only care about the trend after 2 weeks, not the daily number.
- Rate Your Performance: After each workout, mentally rate your energy on a scale of 1-5. Is it improving?
3. How to Build the Habit (The Atomic Habits Method)
4. The Adjustment Protocol (After 2 Weeks)
Once your initial 14-day experiment is over, use this simple guide to adjust your plan based on the trends you observed.
IF my goal is to GAIN and my weight trend was STABLE...
THEN I will add one extra nutrient-dense snack per day OR add a slightly larger portion to each of my main meals.
IF my goal is to MAINTAIN and my weight trend was DECREASING...
THEN I will add a small snack between two of my meals OR add a bit more food to my largest meal of the day.
IF my goal is to MAINTAIN and my weight trend was INCREASING...
THEN I will slightly reduce the portion size of my last meal of the day, ensuring I still feel satisfied.
IF my goal is to LOSE FAT and my weight trend was STABLE...
THEN I will slightly reduce my portion of starches/fats at 1-2 meals, ensuring I still feel energized for training.
IF my performance and energy are IMPROVING...
THEN my plan is working! I will stay consistent.
Athlete's Fueling Action Plan
A simple, one-time plan to build a powerful fueling habit.
Your Athlete Profile
Answer two questions to create your personalized action plan.
Your Fueling Action Plan
1. Your Guiding Principle
This is your mantra for every meal.
2. Your 2-Week Game Plan
Your mission for the next 14 days is simple:
Consistency Over Perfection
Aim to eat 3-5 meals/snacks per day based on your guiding principle. Pay close attention to how you feel. That's it.
- Weigh Yourself Daily: Do it in the morning. We only care about the trend after 2 weeks, not the daily number.
- Rate Your Performance: After each workout, mentally rate your energy on a scale of 1-5. Is it improving?
3. How to Build the Habit (The Atomic Habits Method)
4. The Adjustment Protocol (After 2 Weeks)
Once your initial 14-day experiment is over, use this simple guide to adjust your plan based on the trends you observed.
IF my goal is to GAIN and my weight trend was STABLE...
THEN I will add one extra nutrient-dense snack per day OR add a slightly larger portion to each of my main meals.
IF my goal is to MAINTAIN and my weight trend was DECREASING...
THEN I will add a small snack between two of my meals OR add a bit more food to my largest meal of the day.
IF my goal is to MAINTAIN and my weight trend was INCREASING...
THEN I will slightly reduce the portion size of my last meal of the day, ensuring I still feel satisfied.
IF my goal is to LOSE FAT and my weight trend was STABLE...
THEN I will slightly reduce my portion of starches/fats at 1-2 meals, ensuring I still feel energized for training.
IF my performance and energy are IMPROVING...
THEN my plan is working! I will stay consistent.