Great to be starting somewhere! Given this plan I think you should likely be able to fuel just based off of stored energy, and not need to add any additional meals to your day. I'd recommend giving it a couple weeks, but if you do find your workouts really lagging then certainly fine to add in another "template-based" meal (good mix of fat/protein pre-workout of protein-carbs post-workout).
When you say "low to moderate intensity", what type of workout do you do? I'd honestly try to see if you can handle (both the exercise performance and hunger) without any supplemental meals, and then only if you see either hunger/performance being problematic then look to adjust and add an extra meal. For most workout programs your standard diet will likely suffice to get you through just fine - and I'd try with the default meal schedule and then look to adjust, as opposed to worrying about the extra meals up front.
I'm giving W30 another go in January, after another disastrous holiday eating season...
Thanks for sending over that interview, definitely looking forward to reading through it. I still haven't decided if I'm going to try the higher carb or low carb variety; for some reason I can't seem to decide well between the two with all of the conflicting information out there.
Re: sugar cravings, for me it's not so much that the cravings exist all the time, but sugar is my "no brakes" food, as in I can be totally fine with no pie, but then once I have once slice of pie I'm certainly going to eat the whole pie (and then feel physically ill after that, as well as mentally frustrated). So for me it's getting back to the mindset of "eat full, hearty / healthy meals" of W30 rather than keeping up the snacking / grazing well after dinner is done. I definitely need to work on mindful eating habits, the number of times I eat out of a container (versus setting a plate), eat standing up (versus at the table), etc....clearly something to target this month.
Hopefully the next 30 days will really help me figure this out! Definitely appreciate your personal insight, to be honest I'm not sure if the 30 days of restriction will be good or bad for me for the reasons you mentioned, and maybe the nightly chocolate is the right path forward, but excited to take the time to figure it out!