Basic Rp Diet Breakdown

Calorie Balance *These are all ROUGH estimates to maintain bodyweight Bodyweight Ofight Training Moderate 100 1500 1500 1935 125 1650 1650 2185 150 1850 1850 2435 175 2050 2050 2785 200 2300 2300 3135 225 2550 2550 3585 250 2850 2850 4035 275 3150 3150 4585 300 3550 3550 5135

Macronutrient Breakdown Enter Current Weight: 165 1850 Protein(.8-1g/lbs) 165 Carbs 82,5 Fat 96

1850 165 165 59

2435 165 247,5 87

add or subtract 250-500 cal/day to achieve Hard Light workouts (or no train 2400 Less than 5 reps per set on 2650 Less than 6 working sets fo 2900 Less than 10 working sets f 3200 Moderate workouts: 3500 Sets of 5 reps per set on ave 3950 6+ working Sets for compou 4400 10+ working Sets for compo 4950 Hard Workouts: 5500 Sets of 10 reps per set on av 6+ working Sets for compo 10+ working Sets for compo

2900 165 330 102

Nutrient Timing and Composition *General concepts as more details in book. 3-8 meals per day is optimal

Protein Intake .8 - 1g per lb .8 - 1g per lbs body weight i Carbs Intake Non-training days: less than Light workouts: 1g per lb pe Moderate Workouts: 1.5g pe Hard workouts: 2g per lb pe

Protein Try and spread it through out the day in each meal evenly. Easier to digest proteins during/after training. (Like Whey) Long slow digesting proteins just before bed (Like Casein) Carbs

On off days spread the limited carb intake out over the day Training days consume most of the Carbs Before/During/After training Consuming with fats and/or a lower GI carb before training do so 2-3 hours before tra With in the hour/during/or directly after training stay away from fats and consume hig Rest of the day low GI carbs w/ higher Fiber is prefered Fat Reduce fat intake before training especially with in the hour of training No fats during and directly after training Spread the fats through out the rest of the day Used just before bed can help reduce the digestion of protein through out the night Monounsaturated fats are best, then Polyunsaturated fats Avoid Trans-fats Look for leaner meats

00 cal/day to achieve goals. 1-2lbs per week is optimal in either direction for no more then 12 weeks. More detai workouts (or no training): han 5 reps per set on average han 6 working sets for compound lower body moves han 10 working sets for compound upper body moves or any isolation moves ate workouts: 5 reps per set on average rking Sets for compound lower body moves orking Sets for compound upper body moves or any isolation Workouts: 10 reps per set on average orking Sets for compound lower body moves orking Sets for compound upper body moves or any isolation

n Intake .8 - 1g per lbs body weight is considered optimal per lbs body weight is considered optimal

aining days: less than 0.5g per day workouts: 1g per lb per day ate Workouts: 1.5g per lb per day workouts: 2g per lb per day

o 2-3 hours before training fats and consume higher GI carbs with a fast digesting protein like Whey

hrough out the night

en 12 weeks. More details in book.