This IIFYM and Renaissance Diet calculator will determine daily macronutrient goals for IIFYM or the meal specific macros for the Renaissance. I have been doing Renaissance Periodization (RP) method of nutrition for probably about 2 years. This will have been my second time doing a. Renaissance Diet Auto Templates Health Recipes, Paleo Recipes, Fitness Diet, . RP Female Physique Training Templates – Renaissance Periodization.
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rp diet - Download as Word Doc .doc /.docx), PDF File .pdf) or view presentation slides online. Renaissance Periodization Diet Template. The diet itself is built around when you workout. The meal following your workout will be your highest carb meal. They give you several different. Notes on Renaissance Periodization diet. By: Sarah Knox. Excerpt from the email I sent my team. Might be helpful for all (and yes, it's long. I caite.info).
Or is it a way for them to sell more books. I already eat pretty clean and I think my main area of growth would be in putting more thought into the timing and quantities of my food types. It works if you are willing to put in the time to food prep, eat every hours, use your calculator, and obsess. September Please read the FAQ and use search function before posting a question. It'll work, but I hated it.
Take notice of how my weight loss is not a linear line down, but it goes UP, then down, then UP, then down. But the overall trend is … down. So here you can see a few things. I did a scan before the holidays, I did a scan at the beginning of February when I started Cut 1, another scan March 1st, March 15th, and then finally March 29th. That is 42 meals per week. I have the meals and macros down well. A diet should not be a short-term fix, but a way to live and eat for the rest of your life.
Over the 2 months, I consumed alcohol on 3 days. Two of those days were related to the birth of my son. Alcohol stops any fat burning from occurring for 24 hours, and the alcohol by itself has a lot of calories. The 3 days I did consume, it was 2 drinks at most. Beer, wine, girl scout cookies, Easter candy, all of it, gone. Lock it up and give the key to your spouse.
Ideas are endless, but if there are temptations nearby, it can be very hard to resist when the cravings are real. If you can stick it out the first month, I promise you the second month is easier. Sugar and alcohol are after all — toxins.
If you eat all the veggies that they tell you to, you really wont be deprived and hungry all the time.
I relied on Kettlebell Kitchen a lot. I would order most of my carbohydrates side dishes and veggies from them. There were plenty of days when my meals were plain chicken, white rice, broccoli, and cashews. Very boring and plain. There were also just as many exciting meals though.
If I timed my workouts correctly, I could still enjoy Taco Tuesday with the family. Denise is great at whipping up home cooked style meals like chicken pot pie and healthy chicken parmigiana that meet my macros.
This comes with having proper expectations for losing fat. The goal should be to maintain your muscle and metabolic conditioning as you cut. If you progress to Cut 2 and Cut 3, you may feel your conditioning suffer because of lower carbohydrates. This is to be expected. Again, know why you are doing the Cut. During this time I was participating in the CrossFit Open and did not do much heavy lifting.
I believe if I had done more heavy lifting, I could have prevented more muscle loss. Moving forward, I plan to stay on maintenance for the next five months.
Then in the fall I will do a mass cycle and try to add muscle. To make fat loss a permanent change, a good maintenance phase is as important as the fat loss diet itself. As you slowly ramp up food intake after your diet, during the maintenance phase, you should feel less and less hungry and fatigued and less and less deprived. If you are interested in learning more about personalized nutrition, you can visit our page at. My goal is to continually increase my general physical conditioning.
I like to be strong while still having an endurance capacity. April 4, Rob Olson. Recent Posts. Why We Jump Rope. April 12, It's not so bad. It can get a little boring, but it's not too bad thus far. I'm coming from keto before this though, so my results may be a little skewed, but i've felt crazy energy in the gym and throughout the day, and i'm making my previous PRs look like children's weights while still managing to lose weight at a decent pace.
Just dropped 50 lbs on keto, but I've also lost a lot of strength in the process, my DL went from to , so I'm strongly considering RP to lose the last 20 or so pounds I need to lose while not losing more strength, and reading stories like yours makes me think I really should do it.
I definetely recommend it. I lost around 40lbs on keto, went on vacation for two weeks and gained 10 back, but i'm around 5 back down and feeling strong as hell. I haven't tried to find any 1rms yet, but I'm expecting them to have improved greatly.
The prep work and seemingly constant eating can be exhausting, but I think the results speak for themselves. It works if you are willing to put in the time to food prep, eat every hours, use your calculator, and obsess.
It actually works really well, and there are some people I know who have loved it and succeeded.
It was not conducive to my lifestyle, excuses excuses, I couldn't stick to it. But I did lose 7 lbs in the month I did stick to it, and PRed at the gym the whole time.
The RP ebook is floating around on google to download for free. It walks you through exactly how to calculate your daily calories and macros. Then just do some excel wizarding and bam, free RP template. That book is pretty outdated.
It's doesn't line up at all with the newest version of the templates. There's supposed to be a new book coming out in a few months. Did nutrition science change that much from then till now?
Or is it a way for them to sell more books. You can get pretty close woth the ebook still. I think they've just applied the data and feedback from users and refined the templates.
The original templates are a whole different story, but going from the 2. Seems to help with hunger throughout the day and makes meal prepping easier. They changed the cut 2 quite a bit as well.
What I like about the book is that it explains the general principals well enough that you can then decide to make changes and adjustments like these on your own. So for instance they talk about timing carbs around your workout, but also let the reader know that carb timing is relatively low on list of priorities and if the reader prefers to spread carbs evenly across meals then they should go for it.
Or in the Women's Nutrition book they caution that it might be too difficult to implement all of the strategies at once, so it might be better for a new dieter to focus on sticking to a certain number of calories first, then focusing on hitting their macro goals, etc. Its those little details and explanations that make me really like book over a pre-made template. I have had a ton of success with both a fat loss and now a massing template from RP. To echo some other folks, I had always eaten relatively well but lacked any type of structure which it turned out I sorely needed.
I like knowing there's a specific window I should be eating meals in. I will also caveat that I think one of the primary reasons I'm able to have success with RP is that my wife also uses the templates.
I'm sure it would be a little more difficult if you weren't on the same page as your partner with regards to dieting.
I just read a whole lot of ' it doesn't work' translated from ' I couldn't stick to it' It really depends on what your goals are and what you're willing to put into it.
I've seen RP work for quite a few people. It works for me. Science is stronger I've been going back and forth on whether or not to try it. I've lost 12 pounds in the last 3 months so I'm not sure what else the RP would do for me except possibly aid with meal timing and performance? I have 2 kids and have been on it for 14 months. If you can eat the same thing most of the time it's pretty easy. I cook 5lbs of chicken and 4 cups of rice about twice a week and that covers all of my meals.
I can see how it could get out of hand if you need variety or try to get creative with meals. You could spend a couple hours a day prepping food. The only ways I see RP as a viable option are to eat the same thing all week or pay for a meal service.
It'll work, but I hated it. Felt too restricted based on their food recommendations. I've worked with two other people since and like both better. Matt Bergeron no relation to Ben of First Attempt Weightlifting, and a friend of mine who does macro plans for ridiculously cheap for friends and family.
I've had way better success with her. If you buy the book it will give you a pretty decent understanding of how to eat for your goals and there's a chapter that runs you through the process for writing up your own diet template. However I know that realistically I am not interested in sticking exactly to the template forever I already eat pretty clean and I think my main area of growth would be in putting more thought into the timing and quantities of my food types.
Definitely not a waste. You can use the templates to lean out.