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 ayofoto.info).
Each template has recommended foods for protein, carbs, fats, and veggies. I think just getting your macros right is the key. It works if you are willing to put in the time to food prep, eat every hours, use your calculator, and obsess. Denise is great at whipping up home cooked style meals like chicken pot pie and healthy chicken parmigiana that meet my macros. If so how was your experience?
So for example, on a training day with 6 meals in total, your protein would be split equally across all meals as the aim is to maintain a steady supply of protein, fat would be omitted from your mid-training meal as its slower to digest and your carbs would be heavily weighted to the meals pre, during and post-workout.
In terms of food composition they provide a pick list of lean protein sources, veg, healthy fats and carbs.
The macro composition targets seem robust and are based on per lb of bodyweight goals — we all know as strength athletes that we could probably afford to squeeze some more protein into our diets. 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. 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! 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.
I have been doing Renaissance Periodization RP method of nutrition for probably about 2 years. The following paragraph is about RP. If you are familiar with it, go ahead and skip through to the lessons learned.
If you are unfamiliar with RP, here is a quick breakdown of how it works. You purchase a template from them based on your sex, weight, and goal fat loss or muscle gain. You then follow the template every day and it tells you how to eat each meal based on the time of day you workout. It is a very specific method of eating. For example, it will tell me for breakfast Meal 1 that I need 42g of protein, 15g of fat, and 60 carbohydrates.
I need to create a meal that will hit these macros exactly. It takes some time to figure it out, but once you get your meals down, it becomes second nature. As you go day by day, you need to weigh yourself a couple times a week and average it. When you start the diet you should not see any weight gain or loss.
This is the first stage of the fat loss where they restrict some calories from your daily diet. They mostly take away some fat sources. On Cut 1, you should see approximately 1lb of weight loss per week.
If you keep losing 1lb per week, you stay on Cut 1. If weight loss slows, you move to Cut 2 where they restrict calories even more.
Then you should see 1lb weight loss per week again. You never want to stay in a caloric deficit for more than 3 months or it can start messing up your hormone balance. This is a full fat loss cycle.
Here is a snapshot of 3 months. Starting on Base in January, and then moving to Cut 1 at the end of January and finishing at the end of March. These images are a screenshot from my FitBit scales app on my phone.
Here is a zoomed in shot of one month. 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.