RP Training 1 Full

muscular, ripped physique
currently doing FPT

5-days, quads, hams
start on maintenance
squat 20x10
deadlift 40x10 likes sumo
lunge 10x10 add quads
leg press 50x10
bench 5x10
incline 5x10
oh press 10x10
pullup cant
pulldown do
row 7x10
upright
curl 7x10
F.A.Q.
Click question below to jump to answer
1. How do I perform the exercises listed?

2. What is the purpose of lifting weights?
3. How do I warm up?
4. What do I do if I feel a sharp pain or get hurt during training?
5. Will lifting weights get me bulky?
6. How do you know what weights to program into my routine?
7. What do I do if I miss my workout?
8. I have limitations or need an exercise modified, what should I do?
1. How do I perform the exercises listed?

All of the exercises are paired with instructional YouTube videos. When performing the
exercises, make sure to never jerk or heave the weight using momentum. Also, make su
range of motion (as illustrated in the videos) is always used. Movements should be cont
and weights should not be dropped or slammed.
2. What is the purpose of lifting weights?

On a cut, sufficient volume of weight training maintains your muscle mass, which direct
makes your physique look more “toned” and firm. Maintaining muscle mass also helps r
strength when cutting.
On a mass sufficient volume of weight training will help you bu
muscle. Weight training is a powerful tool in constructing a healthy and attractive physiq
also strengthens bones and helps fend off osteoporosis. Strong bones and muscles also
people maintain independence as they age because they are less prone to movement p
and bone breaks. When maintaining weig
lower volume of lifting (heavier weight lower reps and less sets) is sufficient to maintain
mass.
people maintain independence as they age because they are less prone to movement p
and bone breaks. When maintaining weig
lower volume of lifting (heavier weight lower reps and less sets) is sufficient to maintain
mass.
3. How do I warm up?

Before training with weights, its a good idea to do a fast incline walk on a treadmill for 5
minutes to get a sweat going. Then, for each exercise in your routine, first do a warm-u
with about 50% of the listed weight for 4-8 repetitions. Rest for 1-2 minutes, then perfo
repetitions with 90% of the weight. After 2-3 minutes of rest, begin your first working se
Repeat these warm-ups (other than the incline walk––just do that once at the start).
4. What do I do if I feel a sharp pain or get hurt during training?

In all cases, stop the routine and avoid physical activity for the rest of the day. If the pai
intense, seek medical attention. If it is mild, (and either way) please let me know ASAP s
we can figure out a course of action. Injuries are not worth pushing through, and there
shame in calling it quits to ensure your long-term health and success.
You can expect to be sore after the workout (in fact it is a
sign if you are sore in the 1-2 days following lifting), but this soreness differs from a shar
pulled muscle, or strain.
5. Will lifting weights get me bulky?

On a cut, you are losing weight and therefor cannot gain any significant muscle mass.
On a mass, you are eating at a caloric surplus intentionally, and will gai
muscle and fat tissue. When maintaining weight you cannot gain significant mus
(unless you are very new to lifting).
Women generally have a very hard time gaining a lot of muscle, primarily for hormonal
Therefore, getting too bulky, especially while losing fat, should not be a concern for fem
you do happen to get bulkier than you'd like, don’t worry! Sadly for most of us, muscle i
easy to lose, its fat that is more difficult to take off.
6. How do you know what weights to program into my routine?

Through constant feedback. For each lifting cycle, you will send me your weight and rep
numbers as soon as you complete peak week. Then during your deload week, we use th
information to write the next cycle. This reporting is critical, so keep good records of yo
weight and reps.
7. What do I do if I miss my workout?
First of all, let me know as soon as you can if this happens. It is important to get all of yo
lifting in each week, but I don't judge you for missing a workout! We all have busy sched
and things come up sometimes. More than likely, I will tell you to do the workout the ne
and simply move that whole week up one day. On the next week, start as if nothing abn
happened.
8. I have limitations or need an exercise modified, what should I do?

Hopefully you will have informed me of any limitations or restrictions you have to exerc
before the program is sent. If not, please let me know as soon as possible so corrections
made to the program to best suit your needs. It is also good to recognize that if you hav
limited equipment your program and results will not be as optimal.
You should almost never continue lifting through an injury. I
are injured at any time during the program, let me know immediately.
I do?
When performing the

mentum. Also, make sure full
vements should be controlled
scle mass, which directly

muscle mass also helps retain
raining will help you build
hy and attractive physique. It
bones and muscles also help
s prone to movement problems
When maintaining weight a
is sufficient to maintain muscle
walk on a treadmill for 5-10
utine, first do a warm-up set
1-2 minutes, then perform 2-4
gin your first working set.
at once at the start).
est of the day. If the pain is

ase let me know ASAP so that
ing through, and there is no
cess.
e workout (in fact it is a good
ness differs from a sharp pain,
nificant muscle mass.

tentionally, and will gain
not gain significant muscle mass
primarily for hormonal reasons.

not be a concern for females. If
for most of us, muscle is very
me your weight and rep

deload week, we use this
eep good records of your
mportant to get all of your
We all have busy schedules
o do the workout the next day,
k, start as if nothing abnormal
should I do?
tions you have to exercise
possible so corrections can be
ecognize that if you have very
mal.
fting through an injury. If you
ately.
Day 1 - Upper Emphasis
Normal Grip Bench Press
Flat DB Flye
Seated DB Overhead Press
DB Overhead Tricep Extension
DB Side Lateral Raise
DB Forward/Walking Lunge
Leg Curl
Day 2 - Lower Emphasis

Back Squat
Front Squat
SLDL
Barbell Glute Bridge
Calf Raise (Your Choice)
Barbell Overhead Press
Normal Grip Lat Pulldown

Assisted Overhand Pullup
Barbell Bentover Row
Widegrip Lat Pulldown
DB Rear Lateral Raise
DB Twist Curl
45 degree Back Raise/Extension
Leg Press
DB Incline Bench Press
Cable Overhead Tricep Extension
Skullcrusher
DB Upright Row
EZ Bar Curl
Back Squat
Single-Leg Leg Curl
Day 5 - Lower Emphasis

Deadlift
SLDL
Barbell Forward/Walking Lunge
Leg Press
Calf Raise (Your Choice)
Seated/Chest Supported Row
Barbell Overhead Press
*** For machine lifts choose a challenging but doable weight. Increase weight each week BUT NOT AT THE
instead increase reps to 15 and use weight from the previous week
- 4/fail, 3/fail, 2/fail mean that you should do reps until you feel you are
- Rest between sets 2-5 minutes depending on week and mus
(leg muscles during peak week tend to require the longest res
- Do not change diet for deload week. Calories are needed for
- Weight is given per dumbbell in dumbell workouts and includ
Week 1 Week 2
Notes Weight Sets Reps # Achieved Weight Sets
Use Barbell; choose weight for 8-15 reps 10kg 2 3/fail 7,6 12kg 3
5 2 3/fail 8,8 7 3
10 2 3/fail 8,8 12-15 3
10 4 3/fail 8,8,8,8 12-15 5
5 2 3/fail 8,8 7 3
10 2 3/fail 15,15 12-15 3
Choose weight for 8-15 reps 24kg 2 3/fail 8,8 26kg 3
Notes Weight Sets Reps Weight Sets

20 2 3/fail 8,8 25 3
20 2 3/fail 8,7 25 3
20 2 3/fail 8,8 25 3
20 3 3/fail 8,8,8 25 4
Choose weight for 8-15 reps 20 4 3/fail 10,10,10,10 25 5
Use Barbell; choose weight for 8-15 reps 10 2 3/fail 10,10 12-15 3

Choose weight for 8-15 reps 54 3 3/fail 15,15,15 -49 4
10 3 3/fail 10,10,10 12-15 4
5 2 3/fail 10,10 7 3
5 4 3/fail 10,10,10,10 7 5
bw 2 3/fail 10,10 bw 3
45 2 3/fail 10,10 50 3
5 2 3/fail 10,10 7 3
Choose weight for 8-15 reps 7 2 3/fail 15,15 10 3
Choose weight for 8-15 reps 5 3 3/fail 8,8,8 7 4
5 2 3/fail 8,7 7 3
5 4 3/fail 8,8,8,8 7 5
20 2 3/fail 8,8 25 3

40 3 3/fail 8,8,8 45 4
20 2 3/fail 8,8 25 3
45 2 3/fail 8,8 50 3
allenging but doable weight. Increase weight each week BUT NOT AT THE COST OF REPS. If you cannot increase weight and match reps,
nd use weight from the previous week
eps until you feel you are about 4,3,2 reps away from complete failure
ding on week and muscles
require the longest rest)
alories are needed for recovery.
ell workouts and includes the 45lb bar for barbell lifts
Peak Week Deload

Week 2 Week 3 Week 4
Reps # Achieved Weight Sets Reps Weight Sets Reps
2/fail 8,8,8 12kg 4 1/fail 10kg 2 Half of week 1
2/fail 8,8,8 8-9 4 1/fail 5 2 Half of week 1
2/fail 8,8,8,8,8 12-15 6 1/fail 10 2 Half of week 1
2/fail 8,8,8 28kg 4 1/fail 24kg 2 Half of week 1
Reps Weight Sets Reps Weight Sets Reps

2/fail 8,8,8 27.5 4 1/fail 20 2 Half of week 1
2/fail 7,5,5 25 4 1/fail 20 2 Half of week 1
2/fail 8,8,8,9, 27.5 5 1/fail 20 2 Half of week 1
2/fail 8,8,8,8,8 27.5 6 1/fail 20 2 Half of week 1

2/fail 8,10,10,10 -44 5 1/fail 54 2 Half of week 1
2/fail 10,10,10,10 12-15 5 1/fail 10 2 Half of week 1
2/fail 10,10,10,10 70 6 1/fail 60 2 Half of week 1
2/fail10,10,10,10,10 8-9 6 1/fail 5 2 Half of week 1
2/fail 15,8,8 bw 4 1/fail bw 2 Half of week 1
2/fail 8,8,8,8 8-9 5 1/fail 5 2 Half of week 1
2/fail 8,8,8,8,8 8-9 6 1/fail 5 2 Half of week 1

2/fail 7,8,8,8 50 5 1/fail 40 2 Half of week 1
e weight and match reps,

Chicken breast
Turkey breast
Fish or Seafood
Any Other Meat 90% or leaner
Nonfat / Low Sugar Dairy
Products
Egg Whites
Lean Protein
© Renaissance Periodization LLC 2018
Training Day Lifting @ 3:00pm
Time: Directions: Lean Protein

Meal 1 8:00am (within 1 hour of waking) 20 grams lean protein
Meal 2 12:30pm 20 grams lean protein
Meal 3 3:00pm (1/2 intra, 1/2 post workout) 20g whey protein in water
Meal 4 5:00pm (approx 30min post workout) 20 grams lean protein
Meal 6 Approx 30-60min before bed 20g casein protein in water

Non-Lifting Day

Notes:
Wait at minimum 1 hour after eating to begin cardio or weight training
Consume your training shake by drinking a gulp between different exercises. Drink the r
Consume your next meal as soon as you finish cardio. Do not wait. Never do cardio afte
Please note as stated in the original email, we EXPECT 2x/week updates from clients. W
Broccoli, Leafy Greens, Squash Any Nuts Whole grain bread
Onions, Tomatoes, Pickles, Olive Oil Brown rice
Peppers, Asparagus, Cabbage, Canola Oil Whole wheat pasta
Cauliflower, Celery, Carrots, Avocado Oil Oatmeal
Cucumbers, Brussels Sprouts, Avocado Sweet Potatoes

Green Beans, Mushrooms, etc Natural Nut Butter Any fruit
Veggies Healthy Fats Healthy Carbs

1-2 cups 7.5 grams 20 grams
1-2 cups 40 grams
1-2 cups 50 grams

7.5 grams

1-2 cups 7.5 grams
1-2 cups 40 grams
1-2 cups 50 grams

7.5 grams 30 grams
30-45min low intensity cardio

(walk, bike, row)

15 grams
raining
ent exercises. Drink the remainder immediately after the workout is over. You may mix protein and carbs or drink
wait. Never do cardio after all of your meals are eaten.
ek updates from clients. We do not seek out client updates.

Gatorade
Powerade
Lemonade
Fruit Punch
Kool Aid
Any Fruit Juice
Workout Carbs
Workout Carbs
15 grams
Workout Carbs
15 grams
Workout Carbs
ix protein and carbs or drink sep
Chicken breast
Turkey breast
Fish or Seafood
Any Other Meat 90% or leaner
Nonfat / Low Sugar Dairy
Products
Egg Whites
Lean Protein
© Renaissance Periodization LLC 2018


Non-Lifting Day

Notes:
Wait at minimum 1 hour after eating to begin cardio or weight training
Consume your training shake by drinking a gulp between different exercises. Drink the r
Consume your next meal as soon as you finish cardio. Do not wait. Never do cardio afte
Please note as stated in the original email, we EXPECT 2x/week updates from clients. W
Broccoli, Leafy Greens, Squash Any Nuts Whole grain bread
Onions, Tomatoes, Pickles, Olive Oil Brown rice
Peppers, Asparagus, Cabbage, Canola Oil Whole wheat pasta
Cauliflower, Celery, Carrots, Avocado Oil Oatmeal
Cucumbers, Brussels Sprouts, Avocado Sweet Potatoes

Green Beans, Mushrooms, etc Natural Nut Butter Any fruit

1-2 cups 15 grams 20 grams

15 grams

1-2 cups 15 grams

15 grams 30 grams
30-45min low intensity cardio

(walk, bike, row)

15 grams
raining
ent exercises. Drink the remainder immediately after the workout is over. You may mix protein and carbs or drink
wait. Never do cardio after all of your meals are eaten.
ek updates from clients. We do not seek out client updates.

Gatorade
Powerade
Lemonade
Fruit Punch
Kool Aid
Any Fruit Juice
Workout Carbs
Workout Carbs
15 grams
Workout Carbs
15 grams
Workout Carbs
ix protein and carbs or drink sep
ADDITIONAL INFORMATION:
Lean Protein Veggies

For raw meats assume: Any veggie is fine as long as:
2oz = 12g protein Less than 5g carbs come from sugar
3oz = 18g protein per 100g grams of veggie
4oz = 24g protein
5oz = 30g protein
6oz = 36g protein
7oz = 42g protein
For egg white from whole egg assume:
1 egg white = 3g protein
For egg white from box:
Use nutrition label
For dairy products use those with:
Less than 3.5g fat per 10g protein
Less than 5g carbs per serving
Meat can be considered lean if:
It has less than 3.5g fat per 10g protein
It is labeled as 90% lean
FOOD PORTION REFERENCES:

Healthy Fats Healthy Carbs
Any nut butter is fine as long as it has: Carbs are measured in grams of carb
Less than 5g carbs per 15g fat not weight of food
You can ignore protein in nut butters Quinoa should be counted as BOTH lean
protein and carbs
Workout Carbs
Carbs are measured in grams of carb
not weight of food
During workout FAST digesting SIMPLE
sugars are BETTER for you
Diet Template Q & AClick question to jump to answer!
1. Won’t I get bulky from eating all of this protein and lifting weights?
2. What is the purpose of the “workout carbs?”
3. What type of Whey/Casein Protein? Do you have a preference, can it be flavored?
4. What about other supplements?
5. Are there optimal meal times each day or time between meals?
6. Can I replace any other meals in the day with a protein shake if I am running short on tim
7. I take it there is no dairy? Can I have milk in my coffee?
8. Can I eat the same foods for every meal?
9. Are there salt restrictions?
10. Do you care about calories each day?
11. Are the carbohydrate measurements for cooked or uncooked pasta/rice?
12. How much water do you want me to consume each day?
13. Can I eat foods that are not on the list?
14. Is caffeine or diet soda allowed?
15. Can I add herbs and spices to add flavor when cooking?
16. Is the protein amount for raw or cooked meat?
17. What about grass fed butter, coconut oil and egg yolks?
18. What about “cheat meals?”
19. I have a conflict in my schedule, what should I do about the timing of my next meal?
20. I’m busy all day, what can I do to get in a meal?
21. Can I drink alcohol on this diet?
22. How Flexible is this diet?
23. Can I eat veggies that are not on the list?
24. I’m very hungry the first week on the cutting diet, is that normal?
25. This seems like a lot of food, what can I do?
26. I’m on my menstrual cycle and I’ve gained weight, do I adjust the diet?
27. I’m on my cutting diet and I’m STARVING!
28. What if I skip a meal on accident?
29. I cheated on the diet, what should I adjust?
30. I only train 2x per week (or 3,4,5,6,7)…
31. Is the amount listed on the spreadsheet the TOTAL weight or just the amount to get the m
32. I have some questions about the diet not covered in these materials, what do I do?
1. Won’t I get bulky from eating all of this protein and lifting weights?
While on a calorie-restricted diet it is extremely hard to build muscle. What will mos
and will lose a lot of fat, resulting in a smaller and leaner body and lower body fat %
absolutely get bigger, but it largely comes down to calories.
2. What are the purpose of the “workout carbs?”
The purpose is to help maintain (or grow your lean body mass if you are massing),
carbs has been repeatedly shown to prevent losses of muscle while dieting and als
meaningful addition. While there are numerous options listed for workout carbs, we
and is almost always much cheaper per amount (especially if purchased from Walm
consumed at other times) are your BEST and most effective choice for workout car
3. What type of Whey/Casein Protein? Do you have a preference, can it be flavo
Any type of 100% Whey protein is fine. Our recommendation is using Optimum Nu
We highly recommend a flavored whey protein due to it being mixed in water. If you
workout carbs and protein together (by all means ok to do), a Vanilla whey is usual
James Hoffmann prefers Banana flavor, but most of the rest of us think he’s crazy
4. What about other supplements?
Multivitamins are ok for general health. Creatine is fine to use, and 5g of Creatine M
5. Are there optimal meal times each day or time between meals?
Yes, and those times are written in on the diet templates. Don’t worry about getting
or so.
6. Can I replace any other meals in the day with a protein shake if I am running
Yes, but we suggest only doing this when you need to and sticking mostly to whole
blend shake, on occasion, is much better than missing a meal. There are products
are Controlled Labs Pronom 23, PEScience, and Dynamatize whey/protein blends.
are low in carbs and count the fats towards the meal being replaced.
7. Can I have milk in my coffee?
Yes, just make sure the product you’re using counts towards the carb, protein, and
Yes, just make sure the product you’re using counts towards the carb, protein, and
8. Can I eat the same foods for every meal?
Yes, this can help make meal preppring easier and prevent cravings (a little more b
time can prevent burnout though. Exact food choice will not have an effect on succ
diet precisely.
9. Are there salt restrictions?
Not unless your coach tells you otherwise (some conditions require lower salt intak
you have been prior to beginning the diet.
10. Do you care about calories? Should I track/count them?
Yes we do. However, we find it is easier to list the meals in terms of grams of mac
calculated from this very easily, which we do on our end. You don’t need to count c
follow the diet as closely as possible, and the results will come.
11. Are the carbohydrate measurements for cooked or uncooked pasta/rice/etc?
You are looking for grams of carbs in this case, so it is best to just use the nutrition
measure dry. If it says "cooked" measure cooked and look to get the apporpriate am
double checking your measurements (see the second tab in this excel sheet). For f
carbs per various servings:
http://nutritiondata.self.com
12. How much water do you want me to consume each day?
Continue as you normally have before the diet. Thirst is generally your best guide t
are not thirsty, you’re very likely well hydrated. There is no advantage of more wat
13. Can I eat foods that are not on the list?
Yes, but please make sure they are fitting. Lamb chops are not lean meat, neither a
oil is not as healthy as olive oil or canola oil or other healthy fats lists. If you add an
14. Is caffeine or diet soda allowed?
Any calorie free drink is fine. Plain black coffee, diet soda, and Crystal Light are all
15. Can I add herbs and spices to add flavor when cooking?
Absolutely, any calorie free herb or spice can be used on your foods to help improve the ta
meal.
Absolutely, any calorie free herb or spice can be used on your foods to help improve the ta
meal.
16. Should I measure raw or cooked meat?
Either is fine. Nutrition information given (protein per oz––see tab 3 linked below) fo
convenience. (A 6oz steak might cook down to 4/5oz, but the amount of protein wil
Jump to RAW-COOKED MEAT CONVERSION
17. What about grass fed butter, coconut oil and egg yolks?
These types of fats can be consumed, however we suggest getting no more than 1
they are saturated fats which are less healthy. Note––this is a health recommendat
content from them must be counted towards the meal.
18. What about “cheat meals?”
For massing programs, cheat meals are ok ONLY IF ALL THE DIET FOOD HAS B
for the duration of the diet.
19. I have a conflict in my schedule, what should I do about the timing of my nex
Outside of the post-workout meal (eaten within an hour of working out) you are free
you’re eating about every 3-5 hours you will be fine.
20. I’m busy all day, what can I do to get in a meal?
Using something like a quest bar or a protein shake can be a suitable meal replace
some jerky) and say an apple (if carbs are needed) that’s a fairly easy to consume
so you can make olive oil, waximaize and whey/casein shakes work for you. ZERO
21. Can I drink alcohol on this diet?
Drinking alcohol while on the diet should be kept at a minimum, and avoided entire
can be a part of a balanced life when maintaining weight. Just be aware of the trad
the less we certain we can be of results.
22. How flexible is this diet?
You’re free to use any of the food choices from the acceptable foods list at any me
of your macros, but will likely be slightly sub-optimal. Everything is written on the di
healthy carbs, it is not ideal and so on.
23. Can I eat veggies that are not on the list?

Yes, as long as they have ~ <5g carbs per cup. If they have more, count towards h
veggies for the rest of your veggie serving.
24. I’m very hungry the first week on the cutting diet, is that normal?
It can be quite normal for clients to be a bit hungrier than normal during the first we
hunger throughout the diet is normal however, and is a good sign that fat loss is ha
especially after a few weeks on the diet with calorie increases. People are often hu
added back in.
25. This seems like a lot of food, what can I do?
Due to eating better quality food choices, a lot of clients experience that the total vo
from a whole grain bagel is more food than from a 100 calorie bite of a candy bar fo
guaranteed that at some point you will likely get quite full from eating lots of food. T
mass gaining phases. For the massing plan you just have to eat the food. Eating m
isn’t easy! If you are cutting, being full is a good problem to have, but replacing a m
26. I’m on my menstrual cycle or ate extra salt and I’ve gained water weight, sho
No. Water weight is not tissue weight. Decisions about diet adjustments should be
27. I’m on my cutting diet and I’m STARVING!
You can increase your calorie intake to account for this, but we cannot guarantee n
personal tradeoff for temporary discomfort is necessary in most cases to lose fat. K
for carbs, eat all of your veggies, and have some caffeine, sugar free gum, and cal
28. What if I skip a meal on accident?
If you’re on the cutting diet, just eat the next meal as if nothing happened. If you’re
next one or spread it over the next several meals. In any case, don’t make this a re
29. I cheated on the diet, what should I adjust?
Nothing. Go on like it didn’t happen and keep following the plan as-written. Cheatin
constantly tends to form disordered eating patterns, so we highly recommend just m
OK, SO LONG as you get in all your programmed food first.
30. I only train 2x per week (or 3,4,5,6,7)…

If you only train 2x per week, then all other days will be the non-training day option.
point where you have trouble recovering) is almost always a good idea. That way y
week of hypertrophy lifting while cutting or massing depending on your level and ab
massing or cutting.
Jump to: Training for Mass or Cut
31. Is the amount listed on the spreadsheet the TOTAL weight or just the amoun
In this example for whey protein, the total weight of a scoop of powder is 30g, howe
need 25g protein with that meal, you would only use 1 scoop to get the ~25g worth
about 2/3 of a scoop, no need to calculate or weigh, just estimate the scoop portion
carbs, that means you measure just the carb amount and NOT the total weight.
32. I have some questions about the diet not covered in these materials, what do
You can email your consultant with further questions, but almost everything should
diet looks as it does, please check out our book The Renaissance Diet or Renaissa
Scientific Dieting which dives very deeply into the physiological mechanisms behin
RP Books
stion to jump to answer!
eference, can it be flavored?
n shake if I am running short on time?
ooked pasta/rice?
t the timing of my next meal?
adjust the diet?
ight or just the amount to get the macro breakdown?

ese materials, what do I do?
in and lifting weights?
hard to build muscle. What will most likely happen is you will maintain your lean body mass as it currently is
nd leaner body and lower body fat %. If you’re on the massing plan instead of the cutting plan, you will
to calories.
ean body mass if you are massing), as well as burn more fat. Consuming a workout shake with protein and
sses of muscle while dieting and also accelerates fat loss. This is NOT a huge effect, but it’s likely a
options listed for workout carbs, we highly recommend using a powder. It allows for ease of measurement
t (especially if purchased from Walmart, Costco, or Sam’s Club). Simple sugars (often considered "bad" when
most effective choice for workout carbs.
have a preference, can it be flavored?
ommendation is using Optimum Nutrition Gold Standard 100% Whey.

due to it being mixed in water. If you can handle the plain taste by all means go for it. If you’d like to mix your
ns ok to do), a Vanilla whey is usually a good choice paired with fruity carb powders. RP’s very own Dr.
st of the rest of us think he’s crazy for saying that.
e is fine to use, and 5g of Creatine Monohydrate every day for 3 months or so at a time is effective for almost everyon
me between meals?
emplates. Don’t worry about getting them EXACTLY right, just hit the recommended times within 30 minutes
th a protein shake if I am running short on time?
eed to and sticking mostly to whole foods. While it is best to have mostly whole-food meals, a whey/casein
missing a meal. There are products on the market that are already blended together; our recommendations
d Dynamatize whey/protein blends. There are likely many other great brands. Be sure to look for ones that
meal being replaced.
unts towards the carb, protein, and fat recommendations for that meal as closely as you can.
unts towards the carb, protein, and fat recommendations for that meal as closely as you can.
and prevent cravings (a little more boring foods make you less likely to over eat). A little variation from time to
oice will not have an effect on success as long as you are using foods from the template and following the
e conditions require lower salt intake for health purposes. If this is not the case, we recommend using salt as
k/count them?
he meals in terms of grams of macronutrients for ease of measuring. The number of calories can be
our end. You don’t need to count calories––thisonly adds stress and diet fatigue––all you need to do is try to
sults will come.
oked or uncooked pasta/rice/etc?
so it is best to just use the nutrition label for the foodyou are consuming. If the nutrition label says "dry",
d and look to get the apporpriate amount fo carbs there. The food portion reference sheet can help a bit with
econd tab in this excel sheet). For foods without nutrition labels, this is a good website to use to find grams of
me each day?
Thirst is generally your best guide to good hydration. If yor urine is consistently clear or off-yellow, andyou
There is no advantage of more water than you need and in fact it can be dangerous to do so.
b chops are not lean meat, neither are sausage and bacon. Potatoes are a carb, not a green veggie. Coconut
ther healthy fats lists. If you add any foods not listed its best to count all of the macros towards your meal.
diet soda, and Crystal Light are all fine while on the diet.
en cooking?
ed on your foods to help improve the taste. If it has more than 20 calories, count the macros towards your
n per oz––see tab 3 linked below) for raw meat. A raw to cooked meat calculator is also on this tab for your
4/5oz, but the amount of protein will not change).
egg yolks?
we suggest getting no more than 1/3 of your daily fat requirement from these sources. The reason is that
Note––this is a health recommendation and does not affect weight loss. With whole eggs, the protein and fat
e meal.
LY IF ALL THE DIET FOOD HAS BEEN EATEN AS WELL. For cutting diets, we recommend NOT cheating
d I do about the timing of my next meal?
an hour of working out) you are free to move the mealtimes around a bit to fit your schedule. So long as
fine.
hake can be a suitable meal replacement. If you can take some nuts with you, a protein bar or shake (or even
ed) that’s a fairly easy to consume and portable meal on the go. Waximaize is actually a low-glycemic carb,
/casein shakes work for you. ZERO guarantees on the taste!
t at a minimum, and avoided entirely if you are cutting. Drinking has no positives for body composition, but
ng weight. Just be aware of the tradeoffs involved with deviating from the diet, the more you go off the plan,
the acceptable foods list at any meal. Subbing in items that are not on the list can work if you are counting all
imal. Everything is written on the diet for a very specific purpose and if you sub in candy or donuts instead of
If they have more, count towards healthy carbs or eat a serving size of less than 1 cup and use other
g diet, is that normal?
grier than normal during the first week or so of a cut. This usually settles a bit as you adjust to the diet. Some
and is a good sign that fat loss is happening! If you are massing you should not be hungry most of the time,
orie increases. People are often hungry at the start of maintenance post-cut as will, but this fades as food is
f clients experience that the total volume of food actually increases when they start the diet (100 calories
m a 100 calorie bite of a candy bar for example). If you’re on the massing plan, it’s going to be almost
quite full from eating lots of food. This will be especially true as you progress into the later stages of the
u just have to eat the food. Eating more food in liquid is fine, but you’re going to be full either way. Massing
problem to have, but replacing a meal with a shake or eating lower volume carbs (rice versus fruit) can help.
and I’ve gained water weight, should we adjust the diet?
s about diet adjustments should be made after bloat fades.
for this, but we cannot guarantee nearly the same results if you do this. Dieting is notoriously difficult, and a
cessary in most cases to lose fat. Keep food volume high (choose fruits or sweet potato over rice and bread
e caffeine, sugar free gum, and calorie free beverages to help with hunger).
al as if nothing happened. If you’re on the mass or maintenance, try to combine the missed meal with your
s. In any case, don’t make this a regular thing!
llowing the plan as-written. Cheating on the cutting diet is likely not a good idea, but cheating and adjusting
rns, so we highly recommend just moving on with your next planned meal if you cheat. Cheating on Mass is
ed food first.
s will be the non-training day option. Yes that stinks because it’s so little food. Working out more (up to the
ost always a good idea. That way you can get better results AND eat more! We recommend 3-6 days per
sing depending on your level and ability to recover. See tab 6 (link below) for details on ideal training for
TOTAL weight or just the amount to get the macro breakdown?
t of a scoop of powder is 30g, however this 30g scoop only contains 24g of protein. If your diet says you
use 1 scoop to get the ~25g worth of protein. If you needed 15g of protein for the meal, you would just use
eigh, just estimate the scoop portion. This same rule applies to carbs or fats as well. If you need 40g worth of
mount and NOT the total weight.
vered in these materials, what do I do?
tions, but almost everything should be covered here in the FAQ. For theoretical questions about WHY the
The Renaissance Diet or Renaissance Woman: Fat Loss, Muscle Growth, and Performance through
he physiological mechanisms behind the design of our plans:
ass as it currently is
g plan, you will
ke with protein and
it’s likely a
e of measurement
onsidered "bad" when
ou’d like to mix your

s very own Dr.
s effective for almost everyone. Keep in mind you will put on 2-5lb water weight when adding creatine, so starting cre
es within 30 minutes
als, a whey/casein
recommendations
look for ones that
can.
can.
variation from time to

and following the
mmend using salt as
ories can be
ou need to do is try to
abel says "dry",

et can help a bit with
o use to find grams of
off-yellow, andyou
o so.
reen veggie. Coconut

owards your meal.
on this tab for your
The reason is that

s, the protein and fat
mend NOT cheating
ule. So long as
bar or shake (or even

low-glycemic carb,
y composition, but
you go off the plan,
f you are counting all

y or donuts instead of
and use other
ust to the diet. Some

y most of the time,
his fades as food is
diet (100 calories

o be almost
er stages of the
her way. Massing
ersus fruit) can help.
ously difficult, and a

over rice and bread
sed meal with your
ating and adjusting

Cheating on Mass is
ut more (up to the
mend 3-6 days per
deal training for
ur diet says you

you would just use
u need 40g worth of
ns about WHY the

ance through
Enter cooked weight of meat to
This calculator merely provides
method, temperature and any s
ENTER COOKED
WEIGHT HERE
IN OUNCES RAW WEIGHT
Fish 0oz
Lobster 0oz
Shrimp 0oz
Chicken Breast 0oz
Ground Turkey 0oz
Turkey 0oz
Ground Beef 0oz
Steak 0oz
ooked weight of meat to determine what the approximate raw weight was.
lculator merely provides an estimation, results will vary greatly depending on cooking time,
d, temperature and any sauce broth or oil used. For best results measure meats raw.
WEIGHT RAW WEIGHT

2oz = 12g protein
3oz = 18g protein
4oz = 24g protein
5oz = 30g protein
6oz = 36g protein
7oz = 42g protein
nding on cooking time,
ure meats raw.
0
0
TRAVEL TIPS
It is important to remember that your results will only be as good as YOU make them. It can be un
order special items at a restaurant and turn down drinks, and so on, but these are your choices a
you need to do to get where you want to be! Don’t let yourself make excuses and miss out on res
1) Whenever possible stay at an airbnb or hotel with a kitchenette so that

you can cook meals and stick to the diet 100%
2) Second best is to stay at a hotel with a refrigerator & pack a Tupperware

bowl & plasticware /silverware
a. Pick up lunch meat, fruit, nuts, precut salad veggies, low fat string chees
b. Grab some diet drinks or water flavors and caffeinated beverages to hel
c. Bring emergency jerky, and protein bars (some suggestions below)
d. Pack casein in baggies and stuff into protein shaker for easier travel
3) If meals out are mandatory (business meetings you have to attend etc)
there are a number of options:
a. Request chicken or fish without sauce or oil and a side of steamed
veggies (most nice restaurants will accommodate, trust us, we have do
b. If the restaurant cannot make lean meat without sauce, pick the lightest
and skip carbs for that meal
c. You can also combine two meals into one to help decrease the impact o
d. Avoid any meals out that you can, meet for coffee or a hike/walk or in a
you have the option / control
4) Carry protein bars and jerky for emergency meals in the event you get
stuck with no healthy options while traveling
Links to options below, but any jerky or protein bar with less than 4g of fat p
protein works assuming there are not more carbs than you are allowed for
being replaced (do not count fiber carbs in protein bars).
Helpful links for travel foods

http://www.simplysnackin.com/
http://questproteinbar.com/ingredients/
http://www.detourbar.com/products/lower-sugar-whey-protein-bars.html
ake them. It can be uncomfortable and difficult to
ese are your choices and your results, so do what
s and miss out on results you could have had!
e so that
upperware
ies, low fat string cheese etc

nated beverages to help with cravings
suggestions below)
ker for easier travel
tend etc)
a side of steamed
e, trust us, we have done this may times!)
sauce, pick the lightest option on the menu
p decrease the impact of a meal out

e or a hike/walk or in a meeting room when
th less than 4g of fat per 10g

n you are allowed for the meal
s).
TRAINING FOR MASS OR CUT
Here at RP we want to help you get the best possible results from your diet and
training. Something we would like to emphasize is that BOTH diet and training are
critical aspects in reaching any body composition or performance goal.
One or the other can be perfectly designed based on scientific principles and
perfectly executed, but if the other is off, your results will be sub-optimal or non-
existent. Here we will discuss the training end of muscle gain and prevention of
muscle loss.
For a cutting phase, the goal is to maintain your muscle mass while losing fat (for
both aesthetic and performance reasons). Likewise when doing a mass phase, the
goal is to maximize the amount of muscle gained.
In general the same type of training is required to maintain muscle during a cut or to
build muscle during a mass. In both cases we want to provide a stimulus that elicits
muscular hypertrophy, or put more simply muscle cell growth – when there is a
caloric deficit this will serve to keep lean body mass equilibrium, when there is a
caloric surplus this will serve to build new muscle mass.
Some good general rules for hypertrophy training are outlined below. Keep in mind
that more well-trained athletes can benefit from increased volume and that things
like sex, genetic predisposition, and starting body composition among other things
can affect what precise level of volume is necessary.
Frequency
Sets
Weight
Rest
Overload/progression
Exercise Selection
Exercise Selection
For further reading see:

RP’s Scientific Principles of Strength Training eBook
as well as the links below to other credible sources on the topic of hypertrophy training:
If all of this is overwhelming and outside of your wheelhouse, RP offers a variety of opti
1:1 coaching in which a strength training expert can design a program specifically for your nee
Auto-training templates with hypertrophy training for:
Women’s Physique (focused on full body training for aesthetic goals) (Men’s Physique coming
Powerlifting (focused on muscles and movements that support powerlifting movements to best
Weightlifting (focused on muscles and movements that support weight lifting movements to be
There are also credible online sources of programming and local coaches. Whatever wa
your programming, we wish you the best in your fitness goals!
TRAINING FOR MASS OR CUT
want to help you get the best possible results from your diet and
hing we would like to emphasize is that BOTH diet and training are
n reaching any body composition or performance goal.
r can be perfectly designed based on scientific principles and

ed, but if the other is off, your results will be sub-optimal or non-
e will discuss the training end of muscle gain and prevention of
ase, the goal is to maintain your muscle mass while losing fat (for
nd performance reasons). Likewise when doing a mass phase, the
ize the amount of muscle gained.
ame type of training is required to maintain muscle during a cut or to

ring a mass. In both cases we want to provide a stimulus that elicits
rophy, or put more simply muscle cell growth – when there is a
s will serve to keep lean body mass equilibrium, when there is a
his will serve to build new muscle mass.
eral rules for hypertrophy training are outlined below. Keep in mind
ained athletes can benefit from increased volume and that things
predisposition, and starting body composition among other things
precise level of volume is necessary.
4-5 days per week

Working muscle groups 2-4x per week
15-35 working sets per muscle group per week
Weight should be challenging in the 8-15 rep range
Rest 30 seconds to 5 minutes between sets

Deload every 4-6 weeks
Increase sets (volume) by 1-2 per exercise / week
Increase weight (intensity) by 1-5% / week
Primarily compound movements with free weights in
conjunction with machines and drop sets
Principles of Strength Training eBook

s below to other credible sources on the topic of hypertrophy training:
verwhelming and outside of your wheelhouse, RP offers a variety of options for different goals and budgets:
which a strength training expert can design a program specifically for your needs and goals
mplates with hypertrophy training for:
que (focused on full body training for aesthetic goals) (Men’s Physique coming soon – check back at the RP shop in l
used on muscles and movements that support powerlifting movements to best help athletes wishing to improve in tha
cused on muscles and movements that support weight lifting movements to best help athletes wishing to improve in t
credible online sources of programming and local coaches. Whatever way you choose to design or obtain
ming, we wish you the best in your fitness goals!
ent goals and budgets:
back at the RP shop in late 2016!)
wishing to improve in that sport)
s wishing to improve in that sport)
to design or obtain

RP Training 1 Full

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

RP Training 1 Full

Uploaded by

Copyright:

Available Formats

muscular, ripped physique

currently doing FPT

1. How do I perform the exercises listed?

1. How do I perform the exercises listed?

2. What is the purpose of lifting weights?

3. How do I warm up?

4. What do I do if I feel a sharp pain or get hurt during training?

5. Will lifting weights get me bulky?

6. How do you know what weights to program into my routine?

8. I have limitations or need an exercise modified, what should I do?

When performing the

scle mass, which directly

est of the day. If the pain is

nificant muscle mass.

primarily for hormonal reasons.

me your weight and rep

Day 2 - Lower Emphasis

Day 3 - Upper Emphasis

Day 5 - Lower Emphasis

Notes Weight Sets Reps Weight Sets

Notes Weight Sets Reps Weight Sets

Notes Weight Sets Reps Weight Sets

Peak Week Deload

Reps Weight Sets Reps Weight Sets Reps

Reps Weight Sets Reps Weight Sets Reps

Reps Weight Sets Reps Weight Sets Reps

e weight and match reps,

© Renaissance Periodization LLC 2018

Training Day Lifting @ 3:00pm

Time: Directions: Lean Protein

Training Day Lifting @ 5:00pm

Time: Directions: Lean Protein

Time: Directions: Lean Protein

Cucumbers, Brussels Sprouts, Avocado Sweet Potatoes

Veggies Healthy Fats Healthy Carbs

1-2 cups 50 grams

Veggies Healthy Fats Healthy Carbs

1-2 cups 50 grams

30-45min low intensity cardio

Veggies Healthy Fats Healthy Carbs

wait. Never do cardio after all of your meals are eaten.

ek updates from clients. We do not seek out client updates.

© Renaissance Periodization LLC 2018

Training Day Lifting @ 3:00pm

Time: Directions: Lean Protein

Training Day Lifting @ 5:00pm

Time: Directions: Lean Protein

Time: Directions: Lean Protein

Cucumbers, Brussels Sprouts, Avocado Sweet Potatoes

Veggies Healthy Fats Healthy Carbs

1-2 cups 7.5 grams 50 grams

Veggies Healthy Fats Healthy Carbs

1-2 cups 7.5 grams 50 grams

30-45min low intensity cardio

Veggies Healthy Fats Healthy Carbs

wait. Never do cardio after all of your meals are eaten.

ek updates from clients. We do not seek out client updates.

Lean Protein Veggies

FOOD PORTION REFERENCES:

4. What about other supplements?

7. Can I have milk in my coffee?

8. Can I eat the same foods for every meal?

9. Are there salt restrictions?