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 computerescue.info). Renaissance Periodization | RP Diet Templates Renaissance Periodization, Gain . RP Diet Auto Templates Renaissance Periodization, Workout Programs. This IIFYM and Renaissance Diet calculator will determine daily They use a program called Renaissance Periodisation where your.
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rp diet - Download as Word Doc .doc /.docx), PDF File .pdf) or view presentation slides online. Renaissance Periodization Diet Template. I have been doing Renaissance Periodization (RP) method of first stage of the fat loss where they restrict some calories from your daily diet. 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.
Splitting these goals down per day is just about manageable but splitting down to individual meal targets is a right royal pain in the ass! In my Renaissance Diet workbook I do provide a meal calculator so you can follow along to the rigid guidelines if desired.
I would be very interested to see how you manage each meal though. The food composition causes me some difficulties too. The protein sources are all lean cuts of meat and include the abomination that is egg whites. I absolutely cannot countenance throwing away a nutritious egg yolk in order to reconstitute a meal with an egg white and some other form of healthy fat, eg. All is not lost though. IIFYM is a popular movement with crossfitters and other strength athletes.
It follows the belief that macro composition and calorie balance is the key to achieving your body goals. In that respect they have a lot in common with the Renaissance Diet guys. Where they differ is in food composition.
If you want a doughnut and you need a shed load of carbs to meet your macronutrient targets then go ahead — have the doughnut.
Deadlifts and Doughnuts. It should also work for those who want to lose weight like me or those who are seeking bodyweight gains.
What Is Renaissance Periodization?
Start in the macro calculator tab and enter your personal details in the orange boxes, some of these are drop down selections to restrict your answers. Please note that I have not protected this spreadsheet in anyway, which means you are free to amend to suit your own needs but also means you can mess the whole thing up if you overwrite a formula.
The area in the blue box reveals your target macronutrient targets based on your training volume. Although this looks like a precision exercise the formula for calculating BMR is based on averages of average people and we are anything but average!
M_5_C.xlsx - © Renaissance Periodization LLC RP Diet
The table in the blue box then reveals your per meal macronutrient targets in grams. You can move each meal number around according to when you exercise. It is initial set up to reflect a morning workout routine.
Let me know how you get on. You might also be interested in my weekly macro planning spreadsheet which helps you to stay ahead of the game by planning your daily meals in a way that ensures you hit your RP macro targets consistently. Interesting post! Thanks for that.
Hi Amanda — sorry its taken me so long to check this out.
It is actually correct in teh spreadsheet. According to the RP program, providing you are actually engaged in a training program, the light and no training days have the same macro targets. Hi, great write up and information, thanks.
I was just wondering how you can move the tabs on the spreadsheet around to reflect different training times during the day please.
Thank you. They also provide a list of approved foods for each category: Lean proteins: chicken breast, egg whites, any fish, etc.
Veggies: spinach, cucumbers, green beans, etc. Healthy fats: avocado, olive oil, nut butter, etc. Healthy carbs: whole grain bread, oatmeal, rice, etc.
See a Problem?
The good news is that the list of approved foods is long, especially the approved veggies list. So there are plenty of opportunities to make meals that you actually like eating. Which is nice. Which is harder! The team at RP Strength also give you a ton of additional resources to set you up for success, including a very thorough FAQ document and access to their private Facebook group where members are able to ask and answer RP diet-related questions.
After a weekend trip to Costco and the grocery store to load up on approved foods, I was all set to go. But more importantly, along the way, I learned a TON of new things about dieting and food and building habits that are going to stick with me for years to come.
What Is Renaissance Periodization?
As I went through the diet, I jotted down some helpful tips for any of you who are considering a macro-based dieting program like RP Strength. Here they are in no particular order: 1.
Each day you successfully meet your macronutrient goals, consider it a win. And starting out, you want to string together as many of these wins as possible to give you the confidence that you can stick to this diet over the long-haul to meet your weight goal.
So, set yourself up for success and pick a week where there are no business trips, happy hours, birthday parties or any other outings where they serve alcohol, pizza or funnel cake : 2.
Spend the first few days really understanding portions. This is where most people including me get tripped up on diets. And these small errors add up, often making or breaking your daily caloric needs.
Luckily, RP Strength has some super handy charts for understanding serving sizes and they quickly become your best friend when planning out your meals based on your customized diet. The meal prep struggle is real.
A key tenet of the RP Diet is to eat 5 smaller meals frequently throughout the day every hours as opposed to the bigger, more traditional 3 meals a day. You can indulge your cravings every day…the right way.
And sometimes in the morning after a 5am workout. I have a pretty big sweet tooth so this loophole helped me quite a bit. Muffins and ice cream at am. Not a bad diet. Get your spouse onboard…especially if they do the cooking.
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It was actually my wife! He said they see much greater success rates at RP when couples diet together. Especially on a diet like RP where you have to eat high-quality macros in very specific timeframes e.
During my 6 week diet, I had two work trips and a vacation getaway to NYC. My hack for all this? This let me enjoy burgers, pizza, drinks, etc.For men with 15 percent body fat or more and women with 20 percent body fat or more, the fat-burning program is recommended.
While the muscle groups may change each day, the exercises, reps, and weights we use stay the same week in and week out.
You can move each meal number around according to when you exercise. However, unlike other diets take the Whole30 for example , there are ways to build in cheat days for special occasions or days you really just need Taco Bell.
Is there any way you can add a calorie deficit? If you are unfamiliar with RP, here is a quick breakdown of how it works. The diet lays out a number of acceptable foods for each macronutrient protein, carbs, and fats and a list of low-carb veggie options as well. Ideas are endless, but if there are temptations nearby, it can be very hard to resist when the cravings are real.