30 Seconds SummaryRP Diet Template 3.0 Updates
- RP Diet Templates have been updated significantly in both content and design, now presented as PDFs with a more visually appealing single-page layout per diet phase.
- Fat intakes are now standardized across different days, simplifying meal prep and allowing for easy dietary adjustments by merely altering carbohydrate amounts.
- Adjustments to added fats in the diets of heavier individuals have been made to reduce their intake and better match caloric needs without overwhelming consumption.
- Protein intake is increased to support muscle growth, prevent muscle loss, and reduce feelings of hunger, aligning with the top ranges of acceptable protein intake for adults.
- Carbohydrate intake is increased at the expense of fats, enhancing muscle protection during fat loss and promoting better muscle gains and cognitive function during other phases.
- Caloric programming has been refined across various body weights and phases to provide more steady transitions between fat loss and muscle gain phases, improving the effectiveness of the diet.
- Vegetable intake recommendations have been tailored to increase during deeper phases of fat loss to enhance satiety and reduce during deep muscle gain phases to prevent excessive fullness.
Renaissance Periodization
Dr. Mike Israetel, Co-founder and Chief Sport Scientist
