These are the actual checklists, cards, and systems Stuart and Christine use every week, pulled straight from the manuscript. More gets added as the book gets closer to done — worth bookmarking this page.
The exact 160–180g target, the food math behind it, and the order-of-operations rule that makes it hittable on a suppressed appetite.
OpenCarbs, sodium, fluids, and recovery protein per hour — rebuilt after Brazil, race-tested at Jacksonville.
OpenThe one-hour weekly ritual — clean-out, plan, shop, prep — that runs the rest of our week on rails.
OpenPizza, steakhouse, sushi, airport food — how to order without the arithmetic ruining dinner.
Join the list to get it firstSmall meals, high-protein convenience foods, easy carbs, and GI-friendly basics — the Costco/BJ's master list.
Join the list to get it firstThe exact tracking page format we use to capture dose, appetite, GI symptoms, weight, and training — the raw data behind the book.
Join the list to get it firstJoin the list and get every new checklist and card the week it's built — before it's added to this page.