RP Diet

NOTES: This is a modified version of the RP diet templates. It is different than the template RP would sell you but i
your information. Then select your goal (Cut, Bulk, Maintenance) in cell E9. Cut and bulk are +- 500 calories
leanness/preference. Use the progress worksheet to track calor
Harris Benedict BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
Katch mcArdle BMR = 370 + (21.6 x LBM in kg)

Date Sex Wt (kgs) Ht (cm)

6/19/2016 Male 100 171

Choose +- Calories Below

Maintenance Cut Bulk
-500 calories +500 calories
BMR 2118.1642
Sedentary x1.2 (rest day) 2541.79704 2,042 3,042
Light Workout (practice) 2741.79704 2,242 3,242
Moderate Workout Day 3482.2619448 2,982 3,982
Hard Workout 3939.785412 3,440 4,440

Choose Protein Amount

Protein Multiplier 0.80g/lb bodyweight
choose closer to 1 if lean closer to .8 if you have more bodyfat

Carbs
Off Day (0-0.5g/lb)
Light Day (1.0g/lb)
Moderate Day (1.5g/lb)
Hard Day (2.0g/lb)

Katch McArdle BMR: 1076.90909091

 RP Diet
the template RP would sell you but is based on the percentages and ratios provided in their book and on other templates they
E9. Cut and bulk are +- 500 calories by default but can be changed in the drop downs on C9 and D9. Next choose a protein mu
he progress worksheet to track calories and bodyweight. 7 day avg is calculated to account for daily fluctuations

Body Fat % Age

28 26 Percent of Carbs in Meal
Meal
Choose Goal Below Pre Workout (1-3hrs before)
Cut During/Post Workout (1/3 during 2/3 after)

Post-Post Workout (2-3 hrs after)

2,042 Rest of Day meals
2,242
2,982
3,440 Percent of Fats in Meal
Meal
Pre Workout (1-3hrs before)
During/Post Workout (1/3 during 2/3 after)

Post-Post Workout (2-3 hrs after)

Rest of Day meals

Renaissance Calorie Estimates From B

Bodyweight
100
125
150
175
200
225
250
275
300
 k and on other templates they made. Fill out the below table with
D9. Next choose a protein multiplier based on your level of
aily fluctuations

Percent of Carbs in Meal

Light Workout Moderate Workout Hard Workout
15% 15% 15%
40% 40% 40%

35% 35% 35%

10% 10% 10%

Percent of Fats in Meal

Light Workout Moderate Workout Hard Workout
10% 8% 5%
0% 0% 0%

10% 10% 10%

80% 83% 85%

aissance Calorie Estimates From Book

Training Volume
Light/Off Moderate Hard
1500 1935 2400 0.6
1650 2185 2650 0.6060606061
1850 2435 2900 0.5675675676
2050 2785 3200 0.5609756098
2300 3135 3500 0.5217391304
2550 3585 3950 0.5490196078
2850 4035 4400 0.5438596491
3150 4585 4950 0.5714285714
3550 5135 5500 0.5492957746
0.5633273908
 OFF DAY
OFF DAY

Meals: 5 Time:

Meal 1 Breakfast

Meal 2 Lunch

Meal 3 Snack

Meal 4 Dinner

Meal 5 Bedtime
 Lean Protein Sources Veggies
Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any beef 90% or leaner Tomatoes
Any steak 90% or leaner Green Peppers
Any turkey 90% or leaner Asparagus
Egg Whites or Egg Substitute ( 2 egg whites = 1oz meat) Cabbage
For meats: 2oz = 12g protein, 3oz = 18g protein, 4oz = 24g protein Cauliflower
5oz = 30g protein, 6oz = 36g protein, 7oz = 42g protein Celery
Cucumbers
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful = 1 cup

Calories: 2,042
705 calories from protein
Protein Amount: 176 g Veggie Amount:
per meal: 35g
167g of any lean protein 1 small handful greens

167g of any lean protein 1 small handful greens

167g of any lean protein 1 small handful greens

167g of any lean protein 1 small handful greens

35g casein protein in water

Healthy Fats Healthy Carbs Workout Shake Carbs
Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Brown rice Lemonade
1 tbsp olive oil Whole wheat pasta Fruit Punch
1 tbsp canola oil Oatmeal Kool Aid
2 tbsp any natural nut butter Sweet Potatoes Any Fruit Juice
1 serving apprx = 15g fat Quinoa
Any fruit

Total Carb Amount: 110 g

895 calories from fat 441 calories from carbs
Healthy Fat Amoun 99g Healthy Carb Amount: 110 g

20g healthy fats 22g healthy carbs

20g healthy fats 22g healthy carbs

20g healthy fats 22g healthy carbs

20g healthy fats 22g healthy carbs

20g healthy fats 22g healthy carbs

 LIGHT LIFT DAY
Weight Training Day: First Thing Training

Meals: 6 Time:

Meal 1 Drink 1/3 of workout shake upon waking, 2/3 during workout

Meal 2 20 minutes after workout is over

Meal 3 2-4 hours after last meal

Meal 4 3-5 hours after last meal

Meal 5 3-5 hours after last meal

Meal 6 Bedtime

Weight Training Day: Training after 1 Meal

Meal: 6 Time:

Meal 1 1-3 hours before workout

Meal 2 1/3 shake during workout, 2/3 right after

Meal 3 40 minutes after workout is over

Meal 4 2-4 hours after last meal

Meal 5 3-5 hours after last meal

Meal 6 Bedtime

Weight Training Day: Training after 2 Meals

Meal: 6 Time:

Meal 1 Waking

Meal 2 1-3 hours before workout

Meal 3 1/3 shake during workout, 2/3 right after

Meal 4 40 minutes after workout is over

Meal 5 2-4 hours after last meal

Meal 6 Bedtime

Weight Training Day: Training after 3 Meals:

Meal: 6 Time:

Meal 1 Waking

Meal 2 3-5 hours after last meal

Meal 3 1-3 hours before workout

Meal 4 1/3 shake during workout, 2/3 right after

Meal 5 40 minutes after workout is over

Meal 6 Bedtime
Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the r
 Lean Protein Sources Veggies
Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any beef 90% or leaner Tomatoes
Any steak 90% or leaner Green Peppers
Any turkey 90% or leaner Asparagus
Egg Whites or Egg Substitute ( 2 egg whites = 1oz meat) Cabbage
For meats: 2oz = 12g protein, 3oz = 18g protein, 4oz = 24g proteCauliflower
5oz = 30g protein, 6oz = 36g protein, 7oz = 42g protein Celery
Cucumbers
Green Beans
Portabella Mushrooms
Yellow Squash

AY Zucchini
1 small handful = 1 cup

Calories: 2,242
705 calories from protein
Protein Amount: 176 g Veggie Amount:
per meal: 29g
29g protein

139g of any lean protein 1 small handful greens

139g of any lean protein 1 small handful greens

139g of any lean protein 1 small handful greens

139g of any lean protein 1 small handful greens

29g casein protein in water

Calories: 2,242

Protein Amount: 176 g Veggie Amount:

per meal: 29g
139g of any lean protein 1 small handful greens

29g protein
139g of any lean protein 1 small handful greens

139g of any lean protein 1 small handful greens

139g of any lean protein 1 small handful greens

29g casein protein in water

Calories: 2,242

Protein Amount: 176 g Veggie Amount:

per meal: 29g
139g of any lean protein 1 small handful greens

139g of any lean protein 1 small handful greens

29g protein

139g of any lean protein 1 small handful greens

139g of any lean protein 1 small handful greens

29g casein protein in water

2,242

Protein Amount: 176 g Veggie Amount:

per meal: 29g
139g of any lean protein 1 small handful greens

139g of any lean protein 1 small handful greens

139g of any lean protein 1 small handful greens

29g protein

139g of any lean protein 1 small handful greens

29g casein protein in water

protein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Healthy Fats Healthy Carbs
Small handful of any nuts Whole grain bread
1/2 avocado Brown rice
1 tbsp olive oil Whole wheat pasta
1 tbsp canola oil Oatmeal
2 tbsp any natural nut butter Sweet Potatoes
1 serving apprx = 15g fat Quinoa
Any fruit

Total Carb Amount: 220 g

654 calories from fat 882 calories from carbs
Healthy Fat Amount: 73g Healthy Carb Amount: 162 g

7g healthy fats 59g healthy carbs

11g healthy fats 62g healthy carbs

11g healthy fats 41g healthy carbs

22g healthy fats

22g healthy fats

Healthy Fat Amount: Healthy Carb Amount:

5g healthy fats 33g healthy carbs

7g healthy fats 59g healthy carbs

10g healthy fats 35g healthy carbs

20g healthy fats 35g healthy carbs

30g healthy fats

Healthy Fat Amount: Healthy Carb Amount:

30g healthy fats

5g healthy fats 33g healthy carbs

7g healthy fats 59g healthy carbs

10g healthy fats 42g healthy carbs

20g healthy fats 28g healthy carbs

Healthy Fat Amount: Healthy Carb Amount:

30g healthy fats

20g healthy fats

5g healthy fats 33g healthy carbs

7g healthy fats 59g healthy carbs

10g healthy fats 70g healthy carbs

Workout Shake Carbs
Gatorade
Lemonade
Fruit Punch
Kool Aid
Any Fruit Juice

Workout Carb Amount: 59g

59g carbs

Workout Carb Amount:

59g carbs
Workout Carb Amount:

59g carbs

Workout Carb Amount:

59g carbs
 MODERATE LIFT DAY
Weight Training Day: First Thing Training

Meals: 6 Time:

Meal 1 Drink 1/3 of workout shake upon waking, 2/3 during workout

Meal 2 20 minutes after workout is over

Meal 3 2-4 hours after last meal

Meal 4 3-5 hours after last meal

Meal 5 3-5 hours after last meal

Meal 6 Bedtime

Weight Training Day: Training after 1 Meal

Meal: 6 Time:

Meal 1 1-3 hours before workout

Meal 2 1/3 shake during workout, 2/3 right after

Meal 3 40 minutes after workout is over

Meal 4 2-4 hours after last meal

Meal 5 3-5 hours after last meal

Meal 6 Bedtime

Weight Training Day: Training after 2 Meals

Meal: 6 Time:

Meal 1 Waking

Meal 2 1-3 hours before workout

Meal 3 1/3 shake during workout, 2/3 right after

Meal 4 40 minutes after workout is over

Meal 5 2-4 hours after last meal

Meal 6 Bedtime

Weight Training Day: Training after 3 Meals:

Meal: 6 Time:

Meal 1 Waking

Meal 2 3-5 hours after last meal

Meal 3 1-3 hours before workout

Meal 4 1/3 shake during workout, 2/3 right after

Meal 5 40 minutes after workout is over

Meal 6 Bedtime
Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the r
 Lean Protein Sources Veggies
Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any beef 90% or leaner Tomatoes
Any steak 90% or leaner Green Peppers
Any turkey 90% or leaner Asparagus
Egg Whites or Egg Substitute ( 2 egg whites = 1oz meat) Cabbage
For meats: 2oz = 12g protein, 3oz = 18g protein, 4oz = 24g proteCauliflower
5oz = 30g protein, 6oz = 36g protein, 7oz = 42g protein Celery
Cucumbers
Green Beans
Portabella Mushrooms
Yellow Squash

DAY Zucchini
1 small handful = 1 cup

Calories: +2982 calories

705 calories from protein
Protein Amount: 176 g Veggie Amount:
per meal: 29g
29g protein

139g of any lean protein 1 small handful greens

139g of any lean protein 1 small handful greens

139g of any lean protein 1 small handful greens

139g of any lean protein 1 small handful greens

29g casein protein in water

Calories: +2982 calories

Protein Amount: 176 g Veggie Amount:

per meal: 29g
5oz any lean protein source 1 small handful greens

29g protein

5oz any lean protein source 1 small handful greens

5oz any lean protein source 1 small handful greens

5oz any lean protein source 1 small handful greens

29g casein protein in water

Calories: +2982 calories

Protein Amount: 176 g Veggie Amount:

per meal: 29g
5oz any lean protein source 1 small handful greens

5oz any lean protein source 1 small handful greens

29g protein

5oz any lean protein source 1 small handful greens

5oz any lean protein source 1 small handful greens

29g casein protein in water

+2982 calories

Protein Amount: 176 g Veggie Amount:

per meal: 29g
5oz any lean protein source 1 small handful greens

5oz any lean protein source 1 small handful greens

5oz any lean protein source 1 small handful greens

29g protein

5oz any lean protein source 1 small handful greens

29g casein protein in water

rotein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Healthy Fats Healthy Carbs
Small handful of any nuts Whole grain bread
1/2 avocado Brown rice
1 tbsp olive oil Whole wheat pasta
1 tbsp canola oil Oatmeal
2 tbsp any natural nut butter Sweet Potatoes
1 serving apprx = 15g fat Quinoa
Any fruit

OZ TO GRAM OZ GRAM
CALCULATOR 5 141.7475

Total Carb Amount: 331 g

954 calories from fat 1323 calories from carbs
Healthy Fat Amount: 106g Healthy Carb Amount: 243 g

11g healthy fats 88g healthy carbs

16g healthy fats 93g healthy carbs

16g healthy fats 62g healthy carbs

32g healthy fats

32g healthy fats

Healthy Fat Amount: Healthy Carb Amount:

8g healthy fats 50g healthy carbs

11g healthy fats 88g healthy carbs

15g healthy fats 52g healthy carbs

29g healthy fats 52g healthy carbs

44g healthy fats

Healthy Fat Amount: Healthy Carb Amount:

44g healthy fats

8g healthy fats 50g healthy carbs

11g healthy fats 88g healthy carbs

15g healthy fats 63g healthy carbs

29g healthy fats 42g healthy carbs

Healthy Fat Amount: Healthy Carb Amount:

44g healthy fats

29g healthy fats

8g healthy fats 50g healthy carbs

11g healthy fats 88g healthy carbs

15g healthy fats 105g healthy carbs

Workout Shake Carbs
Gatorade
Lemonade
Fruit Punch
Kool Aid
Any Fruit Juice

Workout Carb Amount: 88g

88g carbs

Workout Carb Amount:

88g carbs
Workout Carb Amount:

88g carbs

Workout Carb Amount:

88g carbs
 HARD LIFT DAY
Weight Training Day: First Thing Training

Meals: 6 Time:

Meal 1 Drink 1/3 of workout shake upon waking, 2/3 during workout

Meal 2 20 minutes after workout is over

Meal 3 2-4 hours after last meal

Meal 4 3-5 hours after last meal

Meal 5 3-5 hours after last meal

Meal 6 Bedtime

Weight Training Day: Training after 1 Meal

Meal: 6 Time:

Meal 1 1-3 hours before workout

Meal 2 1/3 shake during workout, 2/3 right after

Meal 3 40 minutes after workout is over

Meal 4 2-4 hours after last meal

Meal 5 3-5 hours after last meal

Meal 6 Bedtime

Weight Training Day: Training after 2 Meals

Meal: 6 Time:

Meal 1 Waking

Meal 2 1-3 hours before workout

Meal 3 1/3 shake during workout, 2/3 right after

Meal 4 40 minutes after workout is over

Meal 5 2-4 hours after last meal

Meal 6 Bedtime

Weight Training Day: Training after 3 Meals:

Meal: 6 Time:

Meal 1 Waking

Meal 2 3-5 hours after last meal

Meal 3 1-3 hours before workout

Meal 4 1/3 shake during workout, 2/3 right after

Meal 5 40 minutes after workout is over

Meal 6 Bedtime
Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the r
 Lean Protein Sources Veggies Healthy Fats
Any fish (tuna, salmon, etc…) Broccoli Small handful of any nuts
Any seafood (shrimp, scallops etc) Spinach 1/2 avocado
Chicken breast Lettuce 1 tbsp olive oil
Turkey breast Onions 1 tbsp canola oil
Any beef 90% or leaner Tomatoes 2 tbsp any natural nut butter
Any steak 90% or leaner Green Peppers 1 serving apprx = 15g fat
Any turkey 90% or leaner Asparagus
Egg Whites or Egg Substitute ( 2 egg whites = 1oz meat) Cabbage
For meats: 2oz = 12g protein, 3oz = 18g protein, 4oz = 24g protein Cauliflower OZ TO GRAM
5oz = 30g protein, 6oz = 36g protein, 7oz = 42g protein Celery CALCULATOR
Cucumbers
Green Beans
Portabella Mushrooms
Yellow Squash

AY Zucchini
1 small handful = 1 cup

Calories: 3,440
705 calories from protein 971 calories from fat
Protein Amount: 176 g Veggie Amount: Healthy Fat Amoun
per meal: 29g
29g protein

4.8991555556 1 small handful greens 11g healthy fats

5oz any lean protein source 1 small handful greens 16g healthy fats

5oz any lean protein source 1 small handful greens 16g healthy fats

5oz any lean protein source 1 small handful greens 32g healthy fats

29g casein protein in water 32g healthy fats

Calories: 3,440

Protein Amount: 176 g Veggie Amount: Healthy Fat Amount:

per meal: 29g
5oz any lean protein source 1 small handful greens 8g healthy fats

29g protein
5oz any lean protein source 1 small handful greens 11g healthy fats

5oz any lean protein source 1 small handful greens 15g healthy fats

5oz any lean protein source 1 small handful greens 30g healthy fats

29g casein protein in water 44g healthy fats

Calories: 3,440

Protein Amount: 176 g Veggie Amount: Healthy Fat Amount:

per meal: 29g
5oz any lean protein source 1 small handful greens 44g healthy fats

5oz any lean protein source 1 small handful greens 8g healthy fats

29g protein

5oz any lean protein source 1 small handful greens 11g healthy fats

5oz any lean protein source 1 small handful greens 15g healthy fats

29g casein protein in water 30g healthy fats

3,440

Protein Amount: 176 g Veggie Amount: Healthy Fat Amount:

per meal: 29g
5oz any lean protein source 1 small handful greens 44g healthy fats

5oz any lean protein source 1 small handful greens 30g healthy fats

5oz any lean protein source 1 small handful greens 8g healthy fats

29g protein

5oz any lean protein source 1 small handful greens 11g healthy fats

29g casein protein in water 15g healthy fats

protein, carbs) between different exercises. Drink the remainder immediately after the workout is over
y Fats Healthy Carbs Workout Shake Carbs
andful of any nuts Whole grain bread Gatorade
ocado Brown rice Lemonade
olive oil Whole wheat pasta Fruit Punch
canola oil Oatmeal Kool Aid
any natural nut butter Sweet Potatoes Any Fruit Juice
ng apprx = 15g fat Quinoa
Any fruit

OZ GRAM
3 85.0485

Total Carb Amount: 441 g

971 calories from fat 1764 calories from carbs
108g Healthy Carb Amou 323 g Workout Carb 118g

118g carbs

althy fats 118g healthy carbs

althy fats 123g healthy carbs

althy fats 82g healthy carbs

althy fats

althy fats

y Fat Amount: Healthy Carb Amount: Workout Carb Amount:

thy fats 66g healthy carbs

118g carbs
althy fats 118g healthy carbs

althy fats 70g healthy carbs

althy fats 70g healthy carbs

althy fats

y Fat Amount: Healthy Carb Amount: Workout Carb Amount:

althy fats

thy fats 66g healthy carbs

118g carbs

althy fats 118g healthy carbs

althy fats 84g healthy carbs

althy fats 56g healthy carbs

y Fat Amount: Healthy Carb Amount: Workout Carb Amount:

althy fats

althy fats

thy fats 66g healthy carbs

118g carbs

althy fats 118g healthy carbs

althy fats 140g healthy carbs