THE TEAM FULL ROM SIMPLIFIED MUSCLE GAIN DIET

HOW-TO // Give this a quick read before you start!

If you still have more questions, give the FAQ at the end of this document a look.

1 2
This is a diet program that can last All you need is a bathroom scale.
anywhere between 8 and 12 weeks. We recommend you also consider
This diet will progress you into taking a multivitamin and DHA/EPA
higher calories so that you can gain supplement when using this plan.
the muscle you want! (Any brand is fine!)
3 4
There are three phases, and you only Phase 1 is the next sheet, scroll
move into the next phase if you’re down to start!
NOT gaining 0.5-1lbs per week
for two weeks straight. If you ARE
gaining 0.5-1lbs per week, we rec-
ommend you don’t change a thing!
If you’re getting a bit fatter than you
like and hunger is low, try a minicut!
THE TEAM FULL ROM SIMPLIFIED MUSCLE GAIN DIET
PHASE 1 // This is your diet unless you fail to gain 0.5-1lbs per week for 2 whole weeks. GO TO PHASE 2 IF THAT HAPPENS

We recommend a meal in the morning, one for lunch, one for dinner, and one an hour before bed. One of those meals
Each of your 4 meals per day should be made of: should be eaten within 30 min after your workout if you train that day.

ONE FIST-SIZED ONE FIST-SIZED TWO AND A HALF FIST-SIZED TWO FINGER-SIZED
PORTION OF PROTEIN PORTION OF VEGGIES PORTIONS OF CARBS PORTIONS OF FATS

Options: Options: Options: Options:

Chicken Breast Spinach Oatmeal Any Nut Butter

Chicken Thighs Broccoli Any Rice or Pasta Any Plant Oil
90/10 Lean Beef or Turkey Lettuce Any Beans or Lentils Avocado
Any Fish Celery Any Bread Any Nuts
Any Seafood Tomatoes Any Fresh Fruit Any Seeds
or any lean protein. or any veggies. or any grains and fruits. or any healthy fats.
THE TEAM FULL ROM SIMPLIFIED MUSCLE GAIN DIET
PHASE 2 // This is your diet unless you fail to gain 0.5-1lbs per week for 2 whole weeks. GO TO PHASE 3 IF THAT HAPPENS.

We recommend a meal in the morning, one for lunch, one for dinner, and one an hour before bed. One of those meals
Each of your 4 meals per day should be made of: should be eaten within 30 min after your workout if you train that day.

ONE FIST-SIZED A HALF FIST-SIZED THREE FIST-SIZED TWO FINGER-SIZED

PORTION OF PROTEIN PORTION OF VEGGIES PORTIONS OF CARBS PORTIONS OF FATS

Options: Options: Options: Options:

Chicken Breast Spinach Oatmeal Any Nut Butter

Chicken Thighs Broccoli Any Rice or Pasta Any Plant Oil
90/10 Lean Beef or Turkey Lettuce Any Beans or Lentils Avocado
Any Fish Celery Any Bread Any Nuts
Any Seafood Tomatoes Any Fresh Fruit Any Seeds
or any lean protein. or any veggies. or any grains and fruits. or any healthy fats.
THE TEAM FULL ROM SIMPLIFIED MUSCLE GAIN DIET
PHASE 3 // This is your diet unless you fail to gain 0.5-1lbs per week for 2 whole weeks. BEGIN THE MINICUT OR MAINTENANCE DIET IF THAT HAPPENS.

We recommend a meal in the morning, one for lunch, one for dinner, and one an hour before bed. One of those meals
Each of your 4 meals per day should be made of: should be eaten within 30 min after your workout if you train that day.

ONE FIST-SIZED A HALF FIST-SIZED THREE AND A HALF FIST- TWO FINGER-SIZED
PORTION OF PROTEIN PORTION OF VEGGIES SIZED PORTIONS OF CARBS PORTIONS OF FATS

Options: Options: Options: Options:

Chicken Breast Spinach Oatmeal Any Nut Butter

Chicken Thighs Broccoli Any Rice or Pasta Any Plant Oil
90/10 Lean Beef or Turkey Lettuce Any Beans or Lentils Avocado
Any Fish Celery Any Bread Any Nuts
Any Seafood Tomatoes Any Fresh Fruit Any Seeds
or any lean protein. or any veggies. or any grains and fruits. or any healthy fats.
THE TEAM FULL ROM SIMPLIFIED MUSCLE GAIN DIET
FAQ // Give these a read if you have any questions!
How long should each phase be?
Each phase should last at least a week so that you can make sure your weight stabilizes and ac-
curately represents your metabolic response at the time, instead of just water weight. However, if
you’re gaining 0.5-1lbs per week (no end of that range is better or worse!), you can stay on which-
ever phase lets you do that. We do recommend NOT skipping down two phases in most cases, as
eating less food but still gaining on track is likely to result in better EVERYTHING; muscle, health,
energy, performance, sleep, etc. We recommend that you don’t stay on the muscle gain diet for
more than 12 weeks at a time in total, so please keep that in mind! After a muscle gain diet, we
recommend doing a minicut if you want to keep gaining after, or do 2 weeks to 2 months of main-
tenance before a longer fat loss phase.
How often should I weigh myself?
You can weigh yourself every day if you like, but 2-3 times a week is totally enough. Weigh yourself
first thing in the morning, either before or after using the bathroom, but always just one or the
other within any given phase. When it comes time to decide if you’re gaining 0.5-1lbs per week or
if it’s time to switch phases, use the average of your weigh-ins, and don’t worry too much about
outlier results.
How precise do I need to be with my food amounts?
Just try to get them fist and finger-sized as honestly as you can. Small variations don’t matter, so
don’t stress. If you honestly know you’re using bigger portions because you’re hungry, cut that
out! The closer you stick to honest portions, the better your results will be.
Should I measure my food raw or cooked?
Either, but cooked is preferred. This way, you can go out to eat and still hit your portions accurately
without asking the chef to bring out raw cuts of meat for you to look at!
What meats count as lean?
Anything that’s not loaded with fat is ok! Stay away from pork sausage and full-fat bacon, for
example, but even fatty fish like salmon is ok, and in fact a great choice. You can eat ultra-lean
proteins, but, since your body does best with SOME fat, do not only eat the leanest protein sourc-
es all the time. A diet of shrimp and egg whites only will get you no leaner than a diet of some
shrimp, some egg whites, some chicken thighs, and some 90/10 ground turkey… but it will make
you more miserable!
Can I have dairy and eggs?
Yep! We recommend skim or 1% milk, non-fat or low-fat yogurt, non-fat cheese, as well as egg
whites with maybe 1-2 yolks per meal. If you’d like some fattier dairy or whole eggs, that’s ok too,
but if you’re not losing weight as fast as you’d like, consider leaner options more often. As with
meats, a portion the size of your fist still applies to dairy and eggs.
If I work out hard, when is it best to eat?
Ideally, you want to eat about 2-3 hours before hard training, and within an hour after it ends. It’s
no big deal either way, so just do what’s convenient most times.
What about cheat meals and junk food?
Absolutely. You don’t even need to count it. Just replace one of your muscle gain meals with a load
of tasty junk now and again (but with high protein!), enjoy! If you’re eating junk pretty often and
you’re gaining a bit more fat than you’d like, we recommend you dial back your junk food and NOT
reduce your healthy food in most cases. On the other hand, if you’re sick and tired of jamming in
tons of healthy food to keep your weight gain going, it’s totally cool to have up to 2-3 junk food
mega meals per week without harming your health or training results. Just remember, the more
you’re after precise results, the more healthy food is going to make up your diet. That being said,
muscle gain is a damn good time to live it up and eat some junk now and again, so if you’re not
too sluggish for your liking, eat up!
I missed a meal, what do I do?
If it’s only been two hours or less since you realized it, just eat the missed meal when you get a
chance. If it’s almost time to eat your next meal, just combine the two meals and eat them both at
the same time! If you can’t eat that much food, just eat what you can and don’t worry about the rest!
THE TEAM FULL ROM SIMPLIFIED MUSCLE GAIN DIET
FAQ // Give these a read if you have any questions!
What if I have to take a break from the diet?
If it’s less than a week break, continue from where you left off. If it’s a 1-2 week break, re-do the
phase you left off from. If it’s a 3 week break or longer, we recommend re-doing from Phase 1.
What do I do right after the diet is done?
Once you’re done with 3 weeks of the Post-Diet Phase, feel free to include some of your favorite
foods again, stay active, and eat with the basics of the Post-Diet Phase as your core from now on!
Where can I learn about the science of healthy eating that gets and
keeps me lean?
Look no further than our Renaissance Diet 2.0 book and/or our YouTube videos on Fat Loss eating!
I’m really getting the hang of this, but I’d like to be more precise.
We have you covered! For a lot more precision, flexibility, and power, our RP Diet Coach App is
the answer.
What kind of veggies can I have on this plan?
Any veggies other than starchy or high sugar veggies (like potatoes, sweet potatoes, beets, and
the like) are fine!
What can I drink on this plan?
We recommend staying away from all alcohols, fruit juices, sodas, and any beverages with calories.
But any calorie-free drinks are totally fine in whatever quantity you prefer them, including water,
diet sodas, regular or flavor seltzer waters, and black coffee (with or without artificial sweeteners
and calorie-free creamer). Basically, if it’s calorie-free, you can have as much as you’d like.
I’m having trouble putting all the food down!
No worries, a very common problem. Here are some very effective tips to make it happen: 1.) Make
your food tastier with seasonings. 2.) Choose more of your favorite foods that go down easy. 3.)
Consider some post-workout milk and cereal, or some low-fat chocolate milk. 4.) Use liquid fat
sources like olive oil instead of nuts. 5.) Take 2-3 cheat meals per week and really go to town on
them. 6.) Minicut to resensitize hunger if it gets really tough!