Club Kitchen — The Balanced Plate

CLUB KITCHEN — The Eating System + The Plan

The classic physique is about health, wealth and happiness — starting with your physique. Training builds the shape. The kitchen decides whether it lasts.

Club Kitchen is the Club's complete system in one book: how to eat, and how to train. Real food, cooked by a person, at a table, slowly — the way the golden era actually ate. No sludge, no starvation, nothing weighed to the gram and hated. A way of living a man can keep for decades.

Part One — The Framework. The Balanced Plate: protein a palm and a half, vegetables to half the plate, olive oil without apology, smart carbs earned and timed. The Era Plate, in the order the Club reaches for it: eggs · fish · chicken · Greek yogurt and milk · cheese · red meat in rotation.

Part Two — The Plates. The meals from the channel, photographed in the villa kitchen: the Salmon Plate, after-sports chicken and charred vegetables, the protein smoothie, the post-hike yogurt bowl.

Part Three — A Sample Day. A training day and a rest day, hour by hour — the rhythm the recipes run on.

Part Four — The Recipes. 22 full recipes, every one with ingredients, method, and portions measured by hand. Five breakfasts. Eight mains — the whole fish, sardines on toast, roast chicken, steak in rotation, lamb chops, the fisherman's pot. The bowls and blender drinks. And the sides and staples — charred vegetables, greens in garlic oil, beans in olive oil, crushed potatoes — that carry every plate in the book.

Part Five — The Plan. The training half — the Club’s one system: CHEST + BACK · LEGS · SHOULDERS + ARMS — three workouts a week, Monday, Wednesday, Friday. Chest and back together — three chest movements (the Incline Bench Press, the flat bench, the fly) against the Wide-Grip Pull-Up and the rows; legs by the Squat; shoulders and arms on their own day — the press, the width lift, the curls. Two sets of ten, a stretch between sets, weight added when the reps run clean. Gym-based, built on the basics. Recovery is written into the plan: walk every day, sleep, water.

67 pages. Illustrated throughout in the Club's painterly style. Portions by hand throughout: there are no scales in this kitchen, and no numbers to chase.

Eat this way, train this way, walk every day, and give it a year. The mirror keeps the accounts.

Health, wealth and happiness — starting with your physique.

Private coaching is by application — DM COACH on Instagram.
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