modified - auto renaissance template

RP Diet

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 (lbs) Ht (in)8/15/2015 Male 215 72

Choose +- Calories BelowMaintenance Cut Bulk

-500 calories +500 caloriesBMR 2013.85Sedentary x1.2 (rest day) 2416.62 1,917 2,917Light Workout (practice) 2616.62 2,117 3,117Moderate Workout Day 3310.7694 2,811 3,811Hard Workout 3745.761 3,246 4,246

Choose Protein AmountProtein Multiplier 0.80g/lb bodyweightchoose 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: 1953.1818181818

NOTES: This is a modified version of the RP diet templates. It is different than the template RP would sell you but is based on the percentages and ratios provided in their book and on other templates they made. Fill out the below table with your information. Then select your goal (Cut, Bulk, Maintenance) in cell 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 multiplier based on your level of leanness/preference. Use the progress worksheet to track calories and bodyweight. 7 day avg is calculated to account for daily fluctuations

RP Diet

Harris Benedict BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Body Fat % Age25.00% 45 Percent of Carbs in Meal

MealChoose Goal Below Pre Workout (1-3hrs before)

Cut During/Post Workout (1/3 during 2/3 afte

Post-Post Workout (2-3 hrs after)1916.62 Rest of Day meals2116.62

2810.76943245.761 Percent of Fats in Meal

MealPre Workout (1-3hrs before)During/Post Workout (1/3 during 2/3 afte

Post-Post Workout (2-3 hrs after)Rest of Day meals

Renaissance Calorie Estimates From BookTraining Volume

Bodyweight100125150175200225250275300



Percent of Carbs in MealLight WorkoModerate WHard Workout

15% 15% 15%40% 40% 40%

35% 35% 35%10% 10% 10%

Percent of Fats in MealLight WorkoModerate WHard Workout

10% 8% 5%0% 0% 0%

10% 10% 10%80% 83% 85%

Renaissance Calorie Estimates From BookTraining Volume

Light/Off Moderate Hard1500 1935 2400 0.61650 2185 2650 0.606060611850 2435 2900 0.567567572050 2785 3200 0.560975612300 3135 3500 0.521739132550 3585 3950 0.549019612850 4035 4400 0.543859653150 4585 4950 0.571428573550 5135 5500 0.54929577



0.56332739

OFF DAYOFF DAY

Meals: 5 Time:

Meal 1 Breakfast

Meal 2 Lunch

Meal 3 Snack

Meal 4 Dinner

Meal 5 Bedtime

Lean Protein Sources Veggies Healthy FatsAny fish (tuna, salmon, etc…) Broccoli Small handful of any nutsAny seafood (shrimp, scallops etc) Spinach 1/2 avocadoChicken breast Lettuce 1 tbsp olive oilTurkey breast Onions 1 tbsp canola oilAny beef 90% or leaner Tomatoes 2 tbsp any natural nut butterAny steak 90% or leaner Green Peppers 1 serving apprx = 15g fatAny turkey 90% or leaner AsparagusEgg Whites or Egg Substitute ( 2 egg whites = 1oz meat) CabbageFor meats: 2oz = 12g protein, 3oz = 18g protein, 4oz = 24g protCauliflower5oz = 30g protein, 6oz = 36g protein, 7oz = 42g protein Celery

CucumbersGreen BeansPortabella Mushrooms

OFF DAYYellow SquashZucchini 97.51 small handful = 1 cup

Calories: 1916.62688 calories from protein 799 calories from fat

Protein Amount: 172 g Veggie Amount: Healthy Fat Amounper meal: 34g6oz any lean protein source 1 small handful greens 18g healthy fats

6oz any lean protein source 1 small handful greens 18g healthy fats



34g casein protein in water 18g healthy fats

Healthy Fats Healthy Carbs Workout Shake CarbsSmall handful of any nuts Whole grain bread Gatorade1/2 avocado Brown rice Lemonade1 tbsp olive oil Whole wheat pasta Fruit Punch1 tbsp canola oil Oatmeal Kool Aid2 tbsp any natural nut butter Sweet Potatoes Any Fruit Juice1 serving apprx = 15g fat Quinoa

Any fruit

97.5

Total Carb Amount: 108 g799 calories from fat 430 calories from carbs

89g Healthy Carb Amou 108 g

18g healthy fats 22g healthy carbs



18g healthy fats 22g healthy carbs 18g healthy fats 22g healthy carbs

LIGHT LIFT DAYWeight 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 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 6 Bedtime

Weight Training Day: Training after 2 Meals

Meal: 6 Time:

Meal 1 Waking





Meal 6 Bedtime

Weight Training Day: Training after 3 Meals:

Meal: 6 Time:

Meal 1 Waking





Meal 6 Bedtime

Notes: Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder immediately after the workout is over



LIGHT LIFT DAYYellow SquashZucchini 97.51 small handful = 1 cup


Protein Amount: 172 g Veggie Amount: Healthy Fat Amounper meal: 29g29g protein






Calories: 2116.62

Protein Amount: 172 g Veggie Amount: Healthy Fat Amount:per meal: 29g5oz any lean protein source 1 small handful greens 5g healthy fats

29g protein





Calories: 2116.62



29g protein




2116.62




29g protein



Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder immediately after the workout is over


Any fruit

97.5


63g Healthy Carb Amou 158 g Workout Carb 57g

57g carbs




19g healthy fats 19g healthy fats

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


57g carbs




26g healthy fats


26g healthy fats 5g healthy fats 32g healthy carbs

57g carbs





26g healthy fats


57g carbs



MODERATE LIFT DAYWeight Training Day: First Thing Training

Meals: 6 Time:






Meal 6 Bedtime


Meal: 6 Time:






Meal 6 Bedtime


Meal: 6 Time:

Meal 1 Waking





Meal 6 Bedtime


Meal: 6 Time:

Meal 1 Waking





Meal 6 Bedtime




MODERATE LIFT DAYYellow SquashZucchini 97.51 small handful = 1 cup








Calories: 2810.7694


29g protein





Calories: 2810.7694



29g protein




2810.7694




29g protein





Any fruit

97.5



86g carbs







86g carbs




38g healthy fats



86g carbs





38g healthy fats


86g carbs



HARD LIFT DAYWeight Training Day: First Thing Training

Meals: 6 Time:






Meal 6 Bedtime


Meal: 6 Time:






Meal 6 Bedtime


Meal: 6 Time:

Meal 1 Waking





Meal 6 Bedtime


Meal: 6 Time:

Meal 1 Waking





Meal 6 Bedtime




HARD LIFT DAYYellow SquashZucchini 97.51 small handful = 1 cup








Calories: 3245.761


29g protein





Calories: 3245.761



29g protein




3245.761




29g protein





Any fruit

97.5



115g carbs







115g carbs




38g healthy fats



115g carbs





38g healthy fats


115g carbs



ProgressLast 7 day Avg

Date Weight Calories Lift Cardio Calories Weight8/18/2015 208 3063 Hard Sprints 3063 2088/19/2015 2046 NO 2554.5 2088/20/2015 205 2102 No Sprint 2403.66667 206.58/21/2015 205 3440 Hard 2662.75 2068/22/2015 206.5 2061 No JogSprintJog 2542.4 206.1258/23/2015 205 3058 Hard 2628.33333 205.98/24/2015 2327 No 2585.28571 205.98/25/2015 205 2928 Moderate 2566 205.38/26/2015 203 77 42 No gassers 2652.66667 204.9166678/27/20158/28/20158/29/20158/30/20158/31/2015

9/1/20159/2/20159/3/20159/4/20159/5/20159/6/20159/7/20159/8/20159/9/2015

9/10/20159/11/20159/12/20159/13/20159/14/20159/15/20159/16/20159/17/20159/18/20159/19/20159/20/20159/21/20159/22/20159/23/20159/24/20159/25/20159/26/20159/27/2015

Waking HRV

Waking HR

9/28/20159/29/20159/30/201510/1/201510/2/201510/3/201510/4/201510/5/201510/6/201510/7/201510/8/201510/9/2015

10/10/201510/11/201510/12/2015

8/18/15 8/19/15 8/20/15 8/21/15 8/22/15 8/23/15 8/24/15 8/25/150

500

1000

1500

2000

2500

3000

3500

4000

CaloriesLast 7 Day Avg Calories

8/18/1

5

8/19/1

5

8/20/1

5

8/21/1

5

8/22/1

5

8/23/1

5

8/24/1

5

8/25/1

5

8/26/1

5

8/27/1

5

8/28/1

5

8/29/1

5

8/30/1

5

8/31/1

5

9/1/1

5

9/2/1

5

9/3/1

5

9/4/1

5

9/5/1

5

9/6/1

5

9/7/1

5

9/8/1

5

9/9/1

5

9/10/1

5

9/11/1

5

9/12/1

5200

201

202

203

204

205

206

207

208

209

Weight7 Day Avg Wt

8/18/1

5

8/19/1

5

8/20/1

5

8/21/1

5

8/22/1

5

8/23/1

5

8/24/1

5

8/25/1

5

8/26/1

5

8/27/1

5

8/28/1

5

8/29/1

5

8/30/1

5

8/31/1

5

9/1/1

5

9/2/1

5

9/3/1

5

9/4/1

5

9/5/1

5

9/6/1

5

9/7/1

5

9/8/1

5

9/9/1

5

9/10/1

5

9/11/1

5

9/12/1

5200

201

202

203

204

205

206

207

208

209

Weight7 Day Avg Wt

8/18/15 8/19/15 8/20/15 8/21/15 8/22/15 8/23/15 8/24/15 8/25/150

500

1000

1500

2000

2500

3000

3500

4000

CaloriesLast 7 Day Avg Calories

8/18/1

5

8/19/1

5

8/20/1

5

8/21/1

5

8/22/1

5

8/23/1

5

8/24/1

5

8/25/1

5

8/26/1

5

8/27/1

5

8/28/1

5

8/29/1

5

8/30/1

5

8/31/1

5

9/1/1

5

9/2/1

5

9/3/1

5

9/4/1

5

9/5/1

5

9/6/1

5

9/7/1

5

9/8/1

5

9/9/1

5

9/10/1

5

9/11/1

5

9/12/1

5200

201

202

203

204

205

206

207

208

209

Weight7 Day Avg Wt

8/18/1

5

8/19/1

5

8/20/1

5

8/21/1

5

8/22/1

5

8/23/1

5

8/24/1

5

8/25/1

5

8/26/1

5

8/27/1

5

8/28/1

5

8/29/1

5

8/30/1

5

8/31/1

5

9/1/1

5

9/2/1

5

9/3/1

5

9/4/1

5

9/5/1

5

9/6/1

5

9/7/1

5

9/8/1

5

9/9/1

5

9/10/1

5

9/11/1

5

9/12/1

5200

201

202

203

204

205

206

207

208

209

Weight7 Day Avg Wt

modified - auto renaissance template

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