276588749 Modified Auto Renaissance Template (Autosaved) 1

RP Diet

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 ratio 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 defaul Next choose a protein multiplier based on your level of leanness/preference. Use the progress worksheet to track calories and bodyweight. 7 day a 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 4/1/2016 Male

Sex

Maintenance BMR Sedentary x1.2 (rest day) Light Workout (practice) Moderate Workout Day Hard Workout

Protein Multiplier

Wt (lbs) 295

Body Fat % 18.00%

Choose Goal Below Choose +- Calories Below Cut Bulk Cut -500 calories +500 calories

2641.45 3169.74 3369.74 4342.5438 4913.097

Choose Protein Amount 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)

Ht (in) 72

2,670 2,870 3,843 4,413

3,670 3,870 4,843 5,413

2669.74 2869.74 3842.5438 4413.097

Age 26

Hard Day (2.0g/lb)

Katch McArdle BMR:

2745.0181818182

based on the percentages and ratios provided in their book and on other templates they nd bulk are +- 500 calories by default but can be changed in the drop downs on C9 and D9. rack calories and bodyweight. 7 day avg is calculated to account for daily fluctuations

Meal

Percent of Carbs in Meal Light WorkoModerate WHard Workout

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

15% 40%

15% 40%

15% 40%

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

35% 10%

35% 10%

35% 10%

Percent of Fats in Meal Meal Light WorkoModerate WHard Workout Pre Workout (1-3hrs before) 10% 8% 5% During/Post Workout (1/3 during 2/3 afte 0% 0% 0%

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

10% 80%

10% 83%

10% 85%

Renaissance Calorie Estimates From Book Training Volume Bodyweight Light/Off Moderate Hard 100 1500 1935 125 1650 2185 150 1850 2435 175 2050 2785 200 2300 3135 225 2550 3585 250 2850 4035 275 3150 4585 300 3550 5135

2400 2650 2900 3200 3500 3950 4400 4950 5500

0.6 0.60606061 0.56756757 0.56097561 0.52173913 0.54901961 0.54385965 0.57142857 0.54929577

0.56332739

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 butt 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 protCauliflower 5oz = 30g protein, 6oz = 36g protein, 7oz = 42g protein Celery Cucumbers Green Beans Portabella Mushrooms Yellow Squash Zucchini 97.5 1 small handful = 1 cup

OFF DAY

OFF DAY Meals: 5 Time:

Calories:

2669.74 944 calories from protein 1136 calories from fat 236 g Veggie Amount: Healthy Fat Amount:126g 47g 1 small handful greens25g healthy fats

Meal 1

Breakfast

Protein Amount: per meal: 8oz any lean protein source

Meal 2

Lunch

###

1 small handful greens25g healthy fats

Meal 3

Snack

###

1 small handful greens25g healthy fats

Meal 4

Dinner

###

1 small handful greens25g healthy fats

Meal 5

Bedtime

47g casein protein in water

25g healthy fats

Healthy Carbs Whole grain bread Brown rice Whole wheat pasta Oatmeal Sweet Potatoes Quinoa Any fruit

Total Carb Amount: 148 g 590 calories from carbs Healthy Carb Amount:148 g 30g healthy carbs 30g healthy carbs 30g healthy carbs 30g healthy carbs 30g healthy carbs

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

Shake Carbs

LIGHT LIFT DAY

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 mCabbage For meats: 2oz = 12g protein, 3oz = 18g protein, 4o Cauliflower 5oz = 30g protein, 6oz = 36g protein, 7oz = 42g protCelery Cucumbers Green Beans Portabella Mushrooms Yellow Squash Zucchini 1 small handful = 1 cup

Weight Training Day: First Thing Training Meals: 6 Time:

Calories:

2869.74 ### 236 g Veggie Amount: 39g

Meal 1

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

Protein Amount: per meal: 39g protein

Meal 2

20 minutes after workout is over

7oz any lean protein source

1 small handful greens

Meal 3

2-4 hours after last meal

###

1 small handful greens

Meal 4

3-5 hours after last meal

###

1 small handful greens

Meal 5

3-5 hours after last meal

###

1 small handful greens

Meal 6

Bedtime

39g casein protein in water

Weight Training Day: Training after 1 Meal Meal:

6 Time:

Calories:

2869.74

Meal 1

1-3 hours before workout

Protein Amount: per meal: ###

Meal 2

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

39g protein

Meal 3

40 minutes after workout is over

###

1 small handful greens

Meal 4

2-4 hours after last meal

###

1 small handful greens

Meal 5

3-5 hours after last meal

###

1 small handful greens

Meal 6

Bedtime

39g casein protein in water

Weight Training Day: Training after 2 Meals Meal:

6 Time:

Calories:

Meal 1

Waking

Protein Amount: per meal: ###

Meal 2

1-3 hours before workout

###

Meal 3

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

39g protein

Meal 4

40 minutes after workout is over

###

236 g Veggie Amount: 39g 1 small handful greens

2869.74 236 g Veggie Amount: 39g 1 small handful greens 1 small handful greens

1 small handful greens

Meal 5

2-4 hours after last meal

###

Meal 6

Bedtime

39g casein protein in water

Weight Training Day: Training after 3 Meals: Meal:

6 Time:

1 small handful greens

2869.74

Meal 1

Waking

Protein Amount: per meal: ###

236 g Veggie Amount: 39g 1 small handful greens

Meal 2

3-5 hours after last meal

###

1 small handful greens

Meal 3

1-3 hours before workout

###

1 small handful greens

Meal 4

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

39g protein

Meal 5

40 minutes after workout is over

###

Meal 6

Bedtime

39g casein protein in water

1 small handful greens

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

Healthy Fats Healthy Carbs Small handful of any nutsWhole grain bread 1/2 avocado Brown rice 1 tbsp olive oil Whole wheat pasta 1 tbsp canola oil Oatmeal 2 tbsp any natural nut butSweet Potatoes 1 serving apprx = 15g fat Quinoa Any fruit

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

97.5

Total Carb Amount: 295 g 746 calories from fat 1180 calories from carbs Healthy Fat Amount: 83g Healthy Carb Amount:216 g Workout Carb Amount: 79g carbs 8g healthy fats

79g healthy carbs

12g healthy fats

83g healthy carbs

12g healthy fats

55g healthy carbs

25g healthy fats 25g healthy fats

Healthy Fat Amount:

Healthy Carb Amount:

6g healthy fats

44g healthy carbs

Workout Carb Amount:

79g carbs 8g healthy fats

79g healthy carbs

11g healthy fats

47g healthy carbs

23g healthy fats

47g healthy carbs

34g healthy fats

Healthy Fat Amount:

Healthy Carb Amount:

Workout Carb Amount:

34g healthy fats 6g healthy fats

44g healthy carbs 79g carbs

8g healthy fats

79g healthy carbs

11g healthy fats

56g healthy carbs

23g healthy fats

37g healthy carbs

Healthy Fat Amount:

Healthy Carb Amount:

Workout Carb Amount:

34g healthy fats 23g healthy fats 6g healthy fats

44g healthy carbs 79g carbs

8g healthy fats

79g healthy carbs

11g healthy fats

93g healthy carbs

Lean Protein Sources Any fish (tuna, salmon, etc…) Any seafood (shrimp, scallops etc) Chicken breast Turkey breast Any beef 90% or leaner Any steak 90% or leaner Any turkey 90% or leaner Egg Whites or Egg Substitute ( 2 egg whites = 1oz meat) For meats: 2oz = 12g protein, 3oz = 18g protein, 4oz = 24g pro 5oz = 30g protein, 6oz = 36g protein, 7oz = 42g protein

MODERATE LIFT DAY Weight Training Day: First Thing Training Meals:

6 Time:

Calories:

Meal 1

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

Protein Amount: per meal: 39g protein

Meal 2

20 minutes after workout is over

7oz any lean protein source

Meal 3

2-4 hours after last meal

7oz any lean protein source

Meal 4

3-5 hours after last meal

7oz any lean protein source

Meal 5

3-5 hours after last meal

7oz any lean protein source

Meal 6

Bedtime

39g casein protein in water

3842.5438 944 calories from protein 236 g 39g

Weight Training Day: Training after 1 Meal Meal:

6 Time:

Calories:

Meal 1

1-3 hours before workout

Protein Amount: per meal: 7oz any lean protein source

Meal 2

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

39g protein

Meal 3

40 minutes after workout is over

7oz any lean protein source

Meal 4

2-4 hours after last meal

7oz any lean protein source

Meal 5

3-5 hours after last meal

7oz any lean protein source

Meal 6

Bedtime

39g casein protein in water

Weight Training Day: Training after 2 Meals Meal:

6 Time:

Calories:

Meal 1

Waking

Protein Amount: per meal: 7oz any lean protein source

Meal 2

1-3 hours before workout

7oz any lean protein source

Meal 3

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

39g protein

Meal 4

40 minutes after workout is over

7oz any lean protein source

3842.5438 236 g 39g

3842.5438 236 g 39g

Meal 5

2-4 hours after last meal

7oz any lean protein source

Meal 6

Bedtime

39g casein protein in water

Weight Training Day: Training after 3 Meals: Meal:

6 Time:

3842.5438

Meal 1

Waking

Protein Amount: per meal: 7oz any lean protein source

Meal 2

3-5 hours after last meal

7oz any lean protein source

Meal 3

1-3 hours before workout

7oz any lean protein source

Meal 4

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

39g protein

Meal 5

40 minutes after workout is over

7oz any lean protein source

Meal 6

Bedtime

39g casein protein in water

236 g 39g

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

Veggies Broccoli Spinach Lettuce Onions Tomatoes Green Peppers Asparagus Cabbage Cauliflower Celery Cucumbers Green Beans Portabella Mushrooms Yellow Squash Zucchini 1 small handful = 1 cup

Veggie Amount:

Healthy Fats Small handful of any nuts 1/2 avocado 1 tbsp olive oil 1 tbsp canola oil 2 tbsp any natural nut butter 1 serving apprx = 15g fat

Healthy Carbs Whole grain bread Brown rice Whole wheat pasta Oatmeal Sweet Potatoes Quinoa Any fruit

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

97.5

Total Carb Amount: 443 g 1129 calories from fat 1770 calories from carbs Healthy Fat Amoun 125g Healthy Carb Amou 325 g Workout Carb 118g carbs

1 small handful greens

13g healthy fats

118g healthy carbs

1 small handful greens

19g healthy fats

124g healthy carbs

1 small handful greens

19g healthy fats

83g healthy carbs

1 small handful greens

38g healthy fats 38g healthy fats

118g

Veggie Amount:

Healthy Fat Amount:

Healthy Carb Amount:

1 small handful greens

9g healthy fats

66g healthy carbs

Workout Carb Amount:

118g carbs 1 small handful greens

13g healthy fats

118g healthy carbs

1 small handful greens

17g healthy fats

70g healthy carbs

1 small handful greens

34g healthy fats

70g healthy carbs

52g healthy fats

Veggie Amount:

Healthy Fat Amount:

1 small handful greens

52g healthy fats

1 small handful greens

9g healthy fats

Healthy Carb Amount:

Workout Carb Amount:

66g healthy carbs 118g carbs

1 small handful greens

13g healthy fats

118g healthy carbs

1 small handful greens

17g healthy fats

84g healthy carbs

34g healthy fats

56g healthy carbs

Veggie Amount:

Healthy Fat Amount:

Healthy Carb Amount:

1 small handful greens

52g healthy fats

1 small handful greens

34g healthy fats

1 small handful greens

9g healthy fats

Workout Carb Amount:

66g healthy carbs 118g carbs

1 small handful greens

r immediately after the workout is over

13g healthy fats

118g healthy carbs

17g healthy fats

140g healthy carbs

Lean Protein Sources Any fish (tuna, salmon, etc…) Any seafood (shrimp, scallops etc) Chicken breast Turkey breast Any beef 90% or leaner Any steak 90% or leaner Any turkey 90% or leaner Egg Whites or Egg Substitute ( 2 egg whites = 1oz meat) For meats: 2oz = 12g protein, 3oz = 18g protein, 4oz = 24g pro 5oz = 30g protein, 6oz = 36g protein, 7oz = 42g protein

HARD LIFT DAY Weight Training Day: First Thing Training Meals:

6 Time:

Calories:

Meal 1

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

Protein Amount: per meal: 39g protein

Meal 2

20 minutes after workout is over

7oz any lean protein source

Meal 3

2-4 hours after last meal

7oz any lean protein source

Meal 4

3-5 hours after last meal

7oz any lean protein source

Meal 5

3-5 hours after last meal

7oz any lean protein source

Meal 6

Bedtime

39g casein protein in water

4413.097 944 calories from protein 236 g 39g

Weight Training Day: Training after 1 Meal Meal:

6 Time:

Calories:

Meal 1

1-3 hours before workout

Protein Amount: per meal: 7oz any lean protein source

Meal 2

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

39g protein

Meal 3

40 minutes after workout is over

7oz any lean protein source

Meal 4

2-4 hours after last meal

7oz any lean protein source

Meal 5

3-5 hours after last meal

7oz any lean protein source

Meal 6

Bedtime

39g casein protein in water

Weight Training Day: Training after 2 Meals Meal:

6 Time:

Calories:

Meal 1

Waking

Protein Amount: per meal: 7oz any lean protein source

Meal 2

1-3 hours before workout

7oz any lean protein source

Meal 3

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

39g protein

Meal 4

40 minutes after workout is over

7oz any lean protein source

4413.097 236 g 39g

4413.097 236 g 39g

Meal 5

2-4 hours after last meal

7oz any lean protein source

Meal 6

Bedtime

39g casein protein in water

Weight Training Day: Training after 3 Meals: Meal:

6 Time:

4413.097

Meal 1

Waking

Protein Amount: per meal: 7oz any lean protein source

Meal 2

3-5 hours after last meal

7oz any lean protein source

Meal 3

1-3 hours before workout

7oz any lean protein source

Meal 4

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

39g protein

Meal 5

40 minutes after workout is over

7oz any lean protein source

Meal 6

Bedtime

39g casein protein in water

236 g 39g

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

Veggies Broccoli Spinach Lettuce Onions Tomatoes Green Peppers Asparagus Cabbage Cauliflower Celery Cucumbers Green Beans Portabella Mushrooms Yellow Squash Zucchini 1 small handful = 1 cup

Veggie Amount:

Healthy Fats Small handful of any nuts 1/2 avocado 1 tbsp olive oil 1 tbsp canola oil 2 tbsp any natural nut butter 1 serving apprx = 15g fat

Healthy Carbs Whole grain bread Brown rice Whole wheat pasta Oatmeal Sweet Potatoes Quinoa Any fruit

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

97.5

Total Carb Amount: 590 g 1109 calories from fat 2360 calories from carbs Healthy Fat Amoun 123g Healthy Carb Amou 433 g Workout Carb Amount: 157g carbs

1 small handful greens

12g healthy fats

157g healthy carbs

1 small handful greens

18g healthy fats

165g healthy carbs

1 small handful greens

18g healthy fats

110g healthy carbs

1 small handful greens

37g healthy fats 37g healthy fats

157g

Veggie Amount:

Healthy Fat Amount:

Healthy Carb Amount:

1 small handful greens

9g healthy fats

89g healthy carbs

Workout Carb Amount:

157g carbs 1 small handful greens

12g healthy fats

157g healthy carbs

1 small handful greens

17g healthy fats

93g healthy carbs

1 small handful greens

34g healthy fats

93g healthy carbs

51g healthy fats

Veggie Amount:

Healthy Fat Amount:

1 small handful greens

51g healthy fats

1 small handful greens

9g healthy fats

Healthy Carb Amount:

Workout Carb Amount:

89g healthy carbs 157g carbs

1 small handful greens

12g healthy fats

157g healthy carbs

1 small handful greens

17g healthy fats

112g healthy carbs

34g healthy fats

75g healthy carbs

Veggie Amount:

Healthy Fat Amount:

Healthy Carb Amount:

1 small handful greens

51g healthy fats

1 small handful greens

34g healthy fats

1 small handful greens

9g healthy fats

Workout Carb Amount:

89g healthy carbs 157g carbs

1 small handful greens

r immediately after the workout is over

12g healthy fats

157g healthy carbs

17g healthy fats

187g healthy carbs

Progress Waking Waking Date Weight HRV HR Calories Lift Cardio 8/18/2015 208 3063 Hard Sprints 8/19/2015 2046 NO 8/20/2015 205 2102 No Sprint 8/21/2015 205 3440 Hard 8/22/2015 206.5 2061 No JogSprintJog 8/23/2015 205 3058 Hard 8/24/2015 2327 No 8/25/2015 205 2928 Moderate 8/26/2015 203 77 42 No gassers 8/27/2015 8/28/2015 8/29/2015 8/30/2015 8/31/2015 9/1/2015 9/2/2015 9/3/2015 9/4/2015 9/5/2015 9/6/2015 9/7/2015 9/8/2015 9/9/2015 9/10/2015

Last 7 day Avg Calories Weight 3063 208 2554.5 208 2403.6667 206.5 2662.75 206 2542.4 206.125 2628.3333 205.9 2585.2857 205.9 2566 205.3 2652.6667 204.91667

9/11/2015 9/12/2015 9/13/2015 9/14/2015 9/15/2015 9/16/2015 9/17/2015 9/18/2015 9/19/2015 9/20/2015 9/21/2015 9/22/2015 9/23/2015 9/24/2015 9/25/2015 9/26/2015 9/27/2015 9/28/2015 9/29/2015 9/30/2015 10/1/2015 10/2/2015 10/3/2015 10/4/2015 10/5/2015 10/6/2015 10/7/2015 10/8/2015 10/9/2015

### ### ###

4000

3500

3000

2500

Calories Last 7 Day Avg Calories

2000

1500

1000

500

0 8/18/2015

8/19/2015

8/20/2015

8/21/2015

8/22/2015

8/23/2015

8/24/2015

8/25/2015

500

0 8/18/2015

8/19/2015

8/20/2015

8/21/2015

8/22/2015

8/23/2015

8/24/2015

8/25/2015

209

208

207

206

205

Weight 7 Day Avg W 204

203

202

201

203

202

201

200 8/18/2015 8/20/2015 8/22/2015 8/24/2015 8/26/2015 8/28/2015 8/30/2015 9/1/2015 9/3/2015 9/5/2015 9/7/2015 9/9/2015 9/11/2015

5

Calories Last 7 Day Avg Calories

5

Weight 7 Day Avg Wt

9/11/2015