Diet Template FAQ

Does RP have any specific products they recommend? Yes, we have a couple of helpful links below that
we have been fortunate enough to help pick/plan so clients are getting quality food
choices/supplements. We’ve been approached by a lot of companies to endorse their products, but the
only ones we promote are ones we have had a hand in picking/creating ourselves.

For meal prep, check out Trifecta Nutrition and get your RP bulk foods shipped to your doorstep:

www.trifectanutrition.com/rpdiet

For quality supplements, check out Grind Sports Nutrition and use code “rp10” to save 10% on your
order:

http://www.jtsstrength.com/grind-nutrition/

How is this different than a generic diet plan? This plan is not just ONE diet, but a progression of diets
that, when followed, lets you continue to make progress even as your body changes. By following the
phases as instructed in the How-To document, you can nearly guarantee fat loss and/or muscle gain will
result. We put our company pride on the line for that claim.

How do I know how many calories I am taking in each day?

Protein- 4 calories per gram Alcohol- 7 calories per gram

Carbohydrates- 4 calories per gram Fat- 9 calories per gram

Unless you eat the same exact foods every single day, your calories will vary by 10 - 15% per day. This is
intentional and is factored into you diet’s design. A flexible approach allows greater variety in food
choices without feeling locked into a specific number to aim for each day.

Can I eat the same foods at every meal? Yes, but this is a highly flexible plan and there’s no need to. We
understand that in some instances it may make meal prep easier, but even adding different veggies,
spices, and herbs for the week goes a long way.

We strongly encourage you to rotate in a few staples for each major nutrient. Example rotation below:

Nutrient Week #1 Week #2

Lean Protein Chicken, ground turkey Pork tenderloin, salmon
Healthy Carbohydrates Brown rice, whole-wheat pasta Sweet potato, couscous
Healthy Fats Avocados, almonds Peanut butter, coconut oil
Lean Protein FAQs:

Will a high-protein diet make me bulky? No. A high-protein diet (defined as consuming more than 0.7
grams of protein per pound of body weight) will not make you “bulky.”

Example: What’s considered “high-protein?”

 200-pound male- Greater than 140 grams of protein per day

 150-pound female- Greater than 105 grams of protein per day

A high-protein diet has been shown to be superior for building muscle, gaining strength, and losing
weight compared to a low- or moderate-protein diet.

 Muscle and Strength Benefits-

o Dietary protein stimulates the cellular processes that instigate muscle growth. Taking in
adequate protein in a timely manner throughout the day maximizes the muscle-building
response.
o Enhanced recovery after exercise, which allows you to train harder at future sessions,
ultimately driving more muscle growth and performance benefits over time.
 Fat-Loss Benefits-
o Protein digests slowly, which helps you to feel full sooner, and ultimately eat less.
o Protein stimulates the release of specific hormones that signal the brain to make you
less hungry, which can help you stick to your fat loss plan more easily.
o By saving more muscle tissue as you lose weight, a high-protein diet maintains
metabolic rate (which typically decreases during a diet), further increasing calories
burned per day.
o By maintaining more muscle mass while dieting, you burn more calories and look better.
We doubt you’re dieting to become skinny fat.
o Summary: A high-protein diet helps suppress appetite, save hard-earned muscle and
increase the number of calories burned—this is a winning combination for fat-loss.

How should I measure my protein: raw or cooked? Measure your protein raw for most accurate results.

Can I buy frozen protein? Yes, you can buy protein fresh, frozen, and even canned.

Doesn’t cooking protein “ruin” it? No, cooking your protein doesn’t negatively impact protein quality or
quantity.

More information here: http://www.bodybuilding.com/fun/are-you-ruining-meats-health-benefits-by-

how-you-cook-it.

Is grass-fed protein better for me? Grass-fed protein offers subtle, yet distinct nutritional advantages: It
contains more omega-3 fatty acids, CLA, and potentially less total fat versus traditional grain-fed
animals. HOWEVER, whether or not you choose grass-fed or grain-fed protein will not be the reason you
are, or are not, successful. In the grand scheme of dieting, it’s a TINY difference. Buy what works for
YOU and what YOU prefer.
More information here: http://www.bodybuilding.com/fun/4-reasons-grass-fed-beef-may-be-worth-
your-buck.

What is whey protein? Whey protein is a milk-based protein created from the cheese making process.
It’s ultimately sold in powder form. Whey protein is known as the “fast-digesting” protein because it’s
easily absorbed and digested, and enters the bloodstream quickly. Whey protein results in rapid delivery
of amino acids (protein) to the muscles.

When is it best to consume whey protein? Whey protein is an excellent option to consume before,
during, and after workouts due to the fast delivery of amino acids (protein) to the muscles. Plus, the
easy digestibility reduces any chance of GI distress around training. Whey protein is also a high-quality,
versatile, and convenient protein source that can be incorporated at ANY meal or snack.

Can I use whey protein in place of lean protein throughout the day? Yes, you can substitute a whey
protein shake for lean protein at a meal, but it should NOT be your primary protein source throughout
the day. Variety is key to make sure you consume ample vitamins and minerals. If you are in the habit of
having shakes to replace meals, mixing Whey and Casein together is probably best to meet meal-
replacement protein needs (just mix 1/2 of one and 1/2 of the other).

Mixing protein powder with water is disgusting. How else can I use it?

 Proats- mix in with (cooked) oatmeal

 Progurt- mix in with Greek yogurt
 Smoothie- mix in to a fruit and yogurt smoothie
 Protein Pudding- mix with peanut butter (melt for 15 seconds first) and a drizzle of water
 Creamy Shake- mix with milk
 Workout Shake- mix with a sports drink (during training only)
 Bake with it- cakes, Cookies, Treats and More.

More recipes here: http://www.proteinpow.com/.

What is casein protein? Casein protein is also a milk-based protein derived from the cheese making
process. It’s touted as the “slow-digesting” protein because it takes 5 – 7 hours to digest. This is because
casein protein literally “clumps” in the stomach.

When is it best to consume casein protein? Casein protein is best consumed prior to a long period of
time without food, such as right before bed, or a busy day of meetings. The slow-digesting nature will
support satiety and a steady supply of amino acids to your muscles for a prolonged period of time.

My plan recommends casein protein at night. Can I substitute lean protein for casein? Yes, you can
substitute lean protein. Please use the same amount recommended at previous meals unless otherwise
indicated.

Example: “4 ounces lean protein” at all meals. “25g casein protein in water” at bedtime meal. Substitute
4 ounces of lean protein at bedtime meal if you don’t wish to have casein protein.

What’s the difference between whey protein and casein protein? Whey protein digests much faster
than casein protein. Whey protein is best used as part of a meal, specifically a meal before or after
training. Casein digests slowly, which will help to keep you feeling full, and also work to deliver a steady
stream of protein to your muscles for a long period of time. Casein is best used prior to long periods of
time without a meal, such as before bed, or busy days.

How do I measure out my protein? Before cooking your protein, regardless of the type, measure out
your allotted amount in ounces.

Example: If you have 4 ounces of lean protein per meal, you can have 4 ounces of chicken breast,
ground turkey, or pork tenderloin. You can even do a combination of multiple sources, as long as your
total comes to 4 ounces.

How do I measure protein from eggs? Use the information below (along with some basic math) to help
you eat the proper amount of protein at your meal(s).

1 ounce = 6g protein

 1 egg white = 3g protein

 ½ cup liquid egg whites/beaters = 13g protein
 1 (large) egg = 6g protein
 1 (large) egg = 5g fat

Example:

 Meal #1 = 4 ounces of lean protein (24g protein) could be met with any of the following options:
o 8 egg whites
o 7/8 cup of liquid egg whites/beaters
o 4 large eggs (if meal calls for fat)

How do I measure Greek yogurt? Use the information below (along with some basic math) to help you
measure the proper amount of protein at your meal(s).

1 ounce = 6g protein

 ½ cup (plain) = 11g protein

 ½ cup (flavored) = 7 – 10g protein (check label)

REMEMBER to count ALL nutrients found in Greek yogurt (protein, carbohydrates, and fat). It’s
recommended that you buy plain Greek yogurt, and then add your own flavorings to it; berries, honey,
peanut butter, granola, etc.

How do I count dairy, e.g., milk, Greek yogurt, cottage cheese, cheese? Count ALL nutrients in dairy—
protein, carbohydrates, AND fat.

 Example: 1 cup of 2% reduced-fat milk has 8g protein, 11g carbohydrates and 5g fat. Count
EACH nutrient towards your allotted amounts for the meal.

What’s the difference between cow’s milk, almond milk and soy milk? Cow’s milk is a complete
protein, meaning it contains all 9 essential amino acids (EAAs) that the body is unable to make. Without
the 9 EAAs, protein is unable to carry out its specific function. Soy milk is also a complete protein;
however, almond milk is an incomplete protein, meaning it’s missing more than one EAA.

Protein per 8 ounces:

  Cow’s Milk- 8 grams
 Soy Milk- 7 grams
 Almond Milk- 1 gram

Cow’s milk and soy milk are your best options for muscle-building, weight loss and recovery because
they are complete proteins. If you tolerate and enjoy cow’s milk, this is your best option as it’s higher in
the amino acid specifically responsible for “turning on” muscle building (Leucine). Almond milk is a fine
addition throughout the day, but do not rely on it as a sole protein source.

How do I measure out my protein powder? The recommendation in your diet plan is for grams of
PROTEIN, not grams in WEIGHT.

1. Look at the nutrition label and find the serving size for your protein powder. The serving size will
say “one scoop,” but also provide a weight in grams. See example below.
2. Measure out the appropriate WEIGHT in grams to obtain the correct amount of PROTEIN in
grams.

Example: 1 serving (36g) = 24g protein. Measure out 36 grams in WEIGHT to obtain 24 grams of
PROTEIN for your workout shake.

Can I eat protein bars? Yes, you can eat protein bars. We recommend you find a protein bar that
contains whey protein as the primary ingredient, not soy, or a combination of the two. Quest bars are an
excellent, delicious option.

Do I only count the protein in my protein bar? No. Count ALL nutrients (protein, carbohydrates, and fat)
in your protein bar to your allotted amount. Yes, even count the carbohydrates when there’s a high-
fiber content, such as in the case of a Quest bar.

Can I eat other sources of protein not on the list? Yes, you can. However, for optimal results, we
strongly encourage you to stick to the options provided. There are plenty of choices to allow a vast
variety of proteins to be incorporated.

Do I need to count the fat in my protein? Example: 3 ounces of salmon =11g fat. For all protein options
listed, you do NOT need to count the fat. For salmon and ground meats (> 90/10) in particular, ONLY
count the protein.

Do I need to count the protein found in my fat sources? Example: 2 tbsp. peanut butter = 15g fat and
8g protein. Only count the protein in foods listed in the “lean protein” section.

Examples: Greek yogurt, milk.

For all plant-based proteins, such as nuts, seeds, and grains, you do NOT need to count the protein. In
the example above, ONLY count the fat in peanut butter.

EXCEPTION: Soy protein is a complete protein. For items such as tofu, soy protein powder, tempeh, and
edamame, the protein should be counted. This exception applies to quinoa, too.

I heard I should avoid tuna because it has mercury. Is this true? Mercury may be found in tuna in
miniscule amounts. If you eat tuna in moderation, your risk for mercury poisoning will be very small.
Moderation is key. However, if you’re pregnant, breastfeeding, or thinking about becoming pregnant,
you should aim to have no more than two servings of fish per week.

Healthy Carbohydrate FAQs:

How do I measure my carbohydrates? The recommendation in your diet plan is for grams of
CARBOHYDRATE, not grams in WEIGHT. Follow these steps to figure out how many grams are in a
serving of the food you selected.

1. Find the nutrition information for your specific food. We recommend using one of the following
sources for accurate nutritional information:
a. http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5707/2
b. My Fitness Pal food data base: http://www.myfitnesspal.com/food/calorie-chart-
nutrition-facts
c. USDA Nutrient Database: https://ndb.nal.usda.gov/ndb/foods/show/6385
2. Measure out the appropriate WEIGHT in grams to obtain the correct amount of
CARBOHYDRATES in grams.

Example: 50 grams of CARBOHYDRATES from sweet potatoes = 250 grams in WEIGHT

When a food scale is not available, refer to the common serving sizes and their respective carbohydrate
amounts:

 50 grams = 1¼ cup (cooked) rice/pasta/oats

 40 grams = 1 cup (cooked) rice/pasta/oats
 25 grams = 1 medium fruit (banana, apple, orange, pear)
 15 grams = 1 cup berries

Can I eat other sources of carbohydrates not on the list? Yes, you can. However, for optimal results, we
strongly encourage you to stick to the options provided. There are plenty of choices to allow a vast
variety of carbohydrates to be incorporated.

This is especially crucial for those looking to lose weight. The options provided are not only rich in
vitamins and minerals, but also fiber. Fiber slows down digestion, which promotes fullness and helps to
provide long-lasting energy.

Do I need to count the carbohydrates in my fruit? Yes, count fruit from all carbohydrates.

What type of fruits are okay on this plan? All fruit can be worked into your day, and we encourage daily
consumption! Fresh, frozen, dried, and canned fruit (in water) is A-Okay. We strongly suggest that you
avoid those options that are packed/canned in syrup.

For those seeking weight loss, we recommend rarely consuming dried fruit because of the calorie
density they provide. Dried fruit takes up little space in your stomach and packs a strong calorie punch,
inevitably leaving you hungry soon after eating it, despite having just consumed significant calories.

Example: 1 cup of raisins contains 435 calories (115 grams of carbohydrates). 1 cup of grapes contains
62 calories (16 grams of carbohydrates).
Do I need to count the protein in my healthy carbohydrates? Example: 3-5g of protein in 1 slice whole-
grain bread. In most cases, no, however, you should double check with your coach if working 1:1 with
an RP coach.

EXCEPTION: Quinoa. For every 1 cup of cooked quinoa, count it as 1 ounce of lean protein (1 ounce = 6
grams of protein).

Example: If your plan calls for 4 ounces of lean protein and 40g of healthy carbs, and you want to include
quinoa, make the following change:

 4 ounces of chicken breast  3 ounces

 1 cup quinoa = 1 ounce of protein  4 ounces total at meal

Will this many carbohydrates make me fat? No. Your carbohydrate recommendations are based off of
several individual factors (including why the templates are broken down into light/moderate/hard), but
most importantly your exercise habits, e.g., type, duration, intensity, and your goals.

When consumed in excess, carbohydrates can be converted to a molecule known as Acetyl-CoA, which
can be converted to fat, and then stored. This is why you will notice carbohydrate amounts are altered
on rest, or lighter training days.

Will eating carbohydrates at night make me fat?

No, eating carbohydrates at night will not make you fat. The change in your weight is directly related to
the relationship between the food you consume and the energy you burn. As long as you’re taking in
less than you’re burning, you will lose weight. This is regardless of when you eat.

Weight ∆ = calories in V. calories out

Several studies looking at carbohydrate distribution throughout the day in overweight individuals trying
to lose weight demonstrated that skewing carbohydrate consumption to the latter half of the day
(eating almost 80% after work) actually further promoted weight loss and reduced hunger during the
day (which means increased adherence to a diet) compared to a group eating carbohydrates evenly
distributed throughout the day. This is not a reason to immediately begin only eating carbohydrates at
night, just further proof that the “no carbs after 6:00pm” myth has been debunked.

What’s most important is that your carbohydrates are timed around exercising—which is already taken
care of for you. This will ensure they’re efficiently used as energy for your workouts, as well as used to
replenish your energy stores immediately after exercise. This significantly reduces the likelihood of them
being stored as fat.

Workout Carbohydrate FAQs-

I thought sugar made you fat. What’s the reasoning for drinking sugar (workout carbohydrates) during
exercise? Sugar is rapidly digested, providing a readily available fuel source for muscles during exercise.
Other major benefits of consuming workout carbs during training include:
  Readily Available Energy- Workout carbohydrates will be quickly digested and sent to the blood.
This will serve as a primary source of energy, before your body needs to significantly tap into
stored energy reserves. This readily available fuel source will enable you to maintain a high-level
of performance during your workouts. Over time, this will substantially drive progress.
 Maintain Muscle Glycogen- The workout carbs will be quickly absorbed into the blood. This will
serve as a primary energy source, before significantly tapping into muscle carbohydrate
(glycogen) stores. This is crucial because as muscle glycogen is depleted, a cascade of changes
happen to conserve energy, which induces fatigue.
 Improved Focus- Glucose (broken down form of carbohydrates) is also the primary fuel source
for the brain. A readily available fuel supply will prevent mental fatigue, which is crucial for focus
and safety. It’s hard to squat heavy when your mind is fuzzy!
 Decreased Muscle Breakdown- Carbohydrates directly reduce muscle breakdown. This will help
to enhance recovery and allow you train hard frequently.

Will drinking sugar during my workout make me feel sick? The list of options provided for “workout
carbohydrates” are quickly and easily digested. In 99% of cases, it should not bother you during training.
HOWEVER, this isn’t the case for everyone. If applicable, please communicate with your coach. If you
are not a 1:1 client, please refer to the RP Clients group on Facebook to get other ideas on workout
carbs.

How much water do I need to use to mix my protein and carbohydrates?

Calculation:

1. Total grams of workout carbohydrates + total grams of protein = A

2. A divided by “0.08” = B (# of milliliters)
3. B multiplied by “0.034” = # of ounces.

Example:

1. 25g carbohydrates + 25g protein = 50 grams.

2. 50 grams divided by 0.08 = 625 milliliters
3. 625 milliliters multiplied by 0.034 = 21 ounces

Vegetable FAQs-

Do I need to count the carbohydrates in my vegetables? If you stick to the ones on the list, you do not
need to. The same goes for most other options, too.

REMINDER- Peas, potatoes, and corn are to be counted as carbohydrates.

EXCEPTION- Some vegetables contain significant amounts of carbohydrates that warrant your attention.
Examples include Brussel sprouts and spaghetti squash, which may have 7-10 grams per serving. If you
have only ONE serving, you do NOT need to count the carbohydrates.

HOWEVER, if you have more than one serving, COUNT the carbohydrates for each subsequent serving.

Example: 1 cup of spaghetti squash has 7 grams of carbohydrates. How to count:

 1 cup = DON’T
  2 cups = count 7 grams of carbohydrates
 3 cups = count 14 grams of carbohydrates

Can I eat vegetables that aren’t on the list? Yes. The list provided contains most of the lower-calorie,
low-carbohydrate options that do not need to be factored in to the total carbohydrate allotment for the
meal. If applicable, double check with your coach if you’re unsure as to whether or not you should count
a specific vegetable towards your carbohydrates for the meal.

Are vegetables “unlimited?” No. Vegetables contain calories just like all other foods. Treating them as
“unlimited” may negatively impact your progress.

In the case of weight loss, eating too many may take you out of a calorie deficit. In the case of weight
gain, eating too many vegetables may fill you up before you consume ample protein, carbohydrates, and
fat, thus hindering your ability to eat enough to drive progress.

Your plan contains a specific number of recommended servings per day. Stick to it for optimal results.

Are frozen vegetables okay to eat? Yes. You may have fresh, frozen, or canned—whatever you prefer
and will eat.

I don’t like vegetables. What should I eat? Vegetables contain many essential vitamins and minerals
that work to optimize health, immune function, energy, exercise performance and more. Plus, they’re
rich in fiber, which supports digestion, fullness, and long-lasting energy. We strongly encourage you to
eat them. Here are a few strategies to “sneak in” vegetables throughout the day:

1. Omelets- Sauté peppers, onions, tomatoes, broccoli and/or spinach into an omelet. The fluffy
eggs, herbs, spices, hot sauce, ketchup and/or potential cheese you add will certainly mask the
taste.
2. Smoothies- Add spinach or kale to smoothies. You will NOT taste the greens (though kale may
have a slight taste), but beware it will turn your smoothie green. Paul enjoys mixing whey
protein, Greek yogurt, spinach and fruit regularly. Carrots even work well!
3. Sandwiches- Sneak a piece of dark, leafy green lettuce between your protein and bread—you
won’t notice it! Pile on any other vegetables you can tolerate too, because if you’ve packed your
sandwich with protein and delicious bread, you’ll only notice the vegetable’s texture, not so
much the taste.
4. Juicing- Juicing fruits and vegetables into a small liquid beverage is another simple strategy to
get vegetables in each day. This will not assist in keeping you full, however (unless you
incorporate the skin/peels for added fiber).

Can’t I just take a “greens” supplement or multivitamin? Although these two options are beneficial,
nothing replaces the combination of essential nutrients, phytochemicals, antioxidants and fiber that
vegetables provide. We strongly suggest prefacing whole-food sources, and only treating a “greens” or
multivitamin supplement as “icing on the cake” to a solid food-first foundation.

Healthy Fat FAQs-

How do I measure my healthy fats? The recommendation in your diet plan is for grams of FAT, not
grams in WEIGHT.
 1. Find the nutrition information for your specific food, such as peanut butter. We recommend
using one of the following sources for accurate nutritional information:
a. http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5707/2
b. My Fitness Pal food data base: http://www.myfitnesspal.com/food/calorie-chart-
nutrition-facts
c. USDA Nutrient Database: https://ndb.nal.usda.gov/ndb/foods/show/6385
2. Measure out the appropriate WEIGHT in grams to obtain the correct amount of FAT in grams.

Example: 15 grams of FAT from almonds = 28.5 grams (1 ounce) in WEIGHT

When a food scale is not available, each of the portions below represents approximately 1 serving (15
grams) of healthy fats:

1 serving = 15g of fat

 ½ medium avocado
 2 tablespoons of nut butter
 1 tablespoon of oil
 1 ounce of nuts/seeds OR a small handful

Do I need to count the protein or carbohydrates in my fats? Example: 1 ounce of almonds has 6g
protein and 6g carbohydrates. For all sources on the list you do NOT need to.

EXCEPTION- Please count the carbohydrates in hummus towards your individualized meal allotment.

Do I need to count the oil I used to cook with, e.g., coating the pan, or roasting meat/veggies with?
Yes. Please measure out the oil used during cooking for optimal results.

Can I eat other sources of fats not on the list? The list of fat sources provided is very inclusive. As long
as the other source you find is a source of unsaturated fat (heavy in monounsaturated) (NOT Trans fats)
it should be okay. A good rule of thumb is 2/3 of your daily fats should come from the “healthy fats”
listed on the sheet and the other 1/3 can be healthy saturated fats (ex – coconut oil, grass-fed butter,
etc).

Hydration FAQs-

How much water should I drink every day? Hydration needs are very individualized. Factors that affect
hydration needs include your age, gender, size, exercise habits, e.g., type, duration, intensity, and also
the climate you exercise in. Below are general recommendations for males and females WITHOUT
considering exercise:

 Males- 125ounces (4 liters, or roughly 1 gallon) per day

 Females- 96 ounces (3 liters) per day

For every 15 minutes of exercise, you need to increase fluid intake by 5 – 10 ounces.

Example: If a female exercises for 60 minutes, she needs to consume an additional 20 – 40 ounces per
day, bringing her daily total to 116 – 136 ounces.
 If exercising outside in a hot climate, or living in a warm climate, consider increasing total fluid
consumption by 5 – 10%. In the example above, that means increasing fluids an additional ~5 – 15
ounces per day.

Remember that some of the foods you eat, particularly fruits and vegetables, contain water, too. These
recommendations are based on a combination of water, milk, foods and whatever other beverages you
consume, NOT just water alone. Remember to keep sugary drinks (consumed away from training) to a
minimum.

If you’re drastically under-hydrating, start with small steps towards your goal—don’t try to skip to your
daily target overnight. Your bladder won’t be happy. Aim to increase your daily intake over the next 1 –
2 weeks until you’re consistently near your daily target.

How can I tell if I am hydrated? The best method to assess hydration status is to monitor the color of
your urine. Your urine should be “light like lemonade,” NOT “dark like apple juice.” The darker your
urine, the more dehydrated you are. “Clear like water” isn’t desirable either, as this is a sign you’re low
on electrolytes (sodium and potassium). This can negatively impact performance, too.

What are the consequences of dehydration?

 Headaches  Decreased speed

 Irritability  Decreased strength
 Inability to focus  Decreased power
 Slower reaction time  Decreased coordination

I’ve noticed frequent headaches since starting this plan. Why may this be happening? It’s common to skimp
out on hydration habits when starting a new diet plan because you invest all of your time and energy into nailing
the food portion.

Dehydration is a major cause of headaches during the day. Your brain itself is 80% water, so a lack of water leads
to irritability, decreased cognitive function, inability to focus, and ultimately a nasty headache. Reassess your
hydration habits moving forward to help reduce headaches.

Will caffeine dehydrate me? No. Caffeine is a mild diuretic, but if you drink enough over a 24-hour period it has
no effect.

Can I still drink coffee and/or tea? Yes. Both can even count towards your daily fluid goal, just remember to
consistently drink other fluids throughout the day, too.

More information here: http://www.bodybuilding.com/fun/ask-the-science-chick-does-coffee-count-toward-

fluid-requirements.

Can I add creamer, or milk to my coffee? Yes. If you need a tablespoon of creamer or milk, that’s perfectly fine.
Stick with low calorie creamers and sweeteners, and sugar substitute instead of actual table sugar.

Can I drink diet soda? Yes, you may.

Are artificial sweeteners and sugar alcohols safe for me? Yes. There is an overwhelming amount of research on
the safety of consumption of artificial sweeteners. As long as you don’t eat them with a spoon, they are safe to
take in through the day.
More information here: http://www.bodybuilding.com/fun/par64.htm

Meal Timing-

How important is it to eat at the times suggested? The times provided are merely suggestions. If there is a +/-
30 minutes to best accommodate your schedule that is A-Okay. Do your best to eat every 3 – 4 hours to
maximize energy, fullness and muscle-building.

How important is post-workout protein/eating? You do not need to consume a protein shake 30 seconds after
finishing your last set to make progress. Aim to get your post-workout meal in within 40 – 60 minutes of
finishing your last set. Waiting longer past this point may start to negatively impact your recovery and muscle
building. Please refer to the suggested times on your template for specific recommendations.

I missed a meal. What should I do? For starters, eat a meal as soon as able. Depending on what point in the day
this occurs, respond as follows:

 1 Meal left- If you missed meal #5, and it’s getting late, you can combine the last 2 meals into one. Do
not feel as if you need to stay up to eat the last one.
 2 - 3 Meals left- You should have ample time left to condense your timing to every 2 – 3 hours. If
necessary, you can condense the last 2 meals into 1.
 4+ Meals left- Eat as soon as able. You should have ample time left to condense your timing to every 2 –
3 hours.

Do I have to eat breakfast? It’s strongly recommended that you eat within 45 minutes of waking. The longer you
wait, the longer your body spends in a catabolic state, meaning it’s breaking down muscle for energy. This is not
ideal, regardless of your goal. If you do not feel hungry upon waking, consider a shake or smoothie, which is
much easier to eat versus chewing up whole foods.

Will eating before bed make me fat? No. Eating before bed will not make you fat. The change in your weight is
directly related to the relationship between the food you consume and the energy you burn throughout the day.
As long as you’re taking in less than you’re burning, you will lose weight. This is regardless of when you eat.

It’s time for my next meal and I’m not hungry. What should I do? First, consider waiting an additional hour and
reassessing your hunger. Once you surpass 5 hours since your last meal, it’s time to consider eating soon. If
weight loss is your goal, enjoy this feeling, as it certainly won’t last. Consider moving a serving of fat to a later
meal if necessary, or having a shake or smoothie as part of the meal.

For weight gain, consider a smoothie or calorie dense foods such as oats, granola, cheese, eggs, and dried fruit.
This will allow you to eat less filling food, yet still take in the calories you need to meet your goal. Also for those
on the massing template, eat TASTY foods and make your foods tasty with creative cooking and seasoning!
(Many such tips the RP Recipe Portal on Facebook). This will help you eat the food you need to gain weight and
make life more FUN!

Cooking FAQ-
Is there a sodium restriction on this plan? No. Unless you’ve been specifically told by a physician that you need
to reduce sodium intake due to high-blood pressure/another specific medical condition, there’s NO reason, or
need, to limit sodium.

Your body loses a lot of sodium via sweat, especially if you live in a warm climate. It’s important to replenish
sodium to support rehydration and for proper execution of essential functions within the body. A healthy
individual is able to rid all the sodium he or she consumes efficiently.

Can I use herbs and spices? Absolutely. There is no limit or restriction here. Herbs and spices don’t contain
calories.

Do I need to count condiments that I add to meals? The answer: It depends.

 Additions such as mustard, soy sauce, and vinegar do NOT need to be counted.
 If using a low-calorie/carbohydrate dressing or condiment, you do NOT need to count it if one serving
contains less than 5 grams of carbohydrates. However, if you use MORE than one, or it has MORE than 5
grams per serving, you need to count it.
 If you’re using a full-fat salad dressing, count the fats.
 If you’re using a sugary sauce (BBQ or honey-based sauces), please count the carbohydrates.

Do I need to count the fat I use to coat my pans or roast my meat/veggies? Yes. Measure all fat used during the
cooking process and count toward your meal allotment.

Dieting FAQs-

What should I expect the first week? It’s not uncommon to feel hungry and tired the first week. The reason:
You may not be used to eating every 3 – 4 hours, and instead have either gone long periods of time without
eating, grazed throughout the day, or a combination of both. Your body needs time to adapt, but it will
definitely adapt. Stay patient and stay the course.

I’m hungry during the day. Is that normal? Hunger is inevitable when dieting. However, there are several
strategies you can use to help reduce hunger:

More information on hunger while dieting and other useful tips here:
https://renaissanceperiodization.com/female-dieting-tips/

 Hydrate, Hydrate, Hydrate- Often times we mistake hunger with dehydration. It’s important that you’re
consistently drinking fluids throughout the day. Plus, fluids will fill your stomach, which expands it. This
creates a signal to be sent to the brain that you’re not hungry. Try drinking 12 – 16 ounces of water
before meals to help curb your appetite.
 Eat Slowly- It takes roughly 20 minutes for your body to send signals to your brain that you’re full. By
slowing down, you allow ample time for this to occur, while simultaneously eating less. By the end of the
meal, you will have eaten less, yet feel fuller than usual. This is great and rare when dieting!
o Cut food into tiny, bite size pieces
o 15 – 20 chews per bite
o Place utensil down in between bites

More information here: http://www.bodybuilding.com/fun/slow-down-your-eating-to-speed-up-your-fat-loss

I’m hungry at night, what can I do? If hunger is a recurring theme in the evening, please consider our Evening
Hunger Templates, which were designed exactly for this purpose.
More information here: https://renaissanceperiodization.com/the-problem-of-evening-hunger/

http://renaissanceperiodization.com/shop/rp-evening-hunger-diet-templates/

Alcohol FAQs-

Can I drink alcohol on this plan? It’s recommended that you don’t drink while dieting to maximize progress. If
you do decide to drink, drink no more than 1 – 2 drinks per week. Alcohol consumption will significantly slow
progress.

How does alcohol affect my fat-loss plan?

 Increases Calories- Drinking alcohol contributes to your daily calorie intake. Plus, you’re more likely to
indulge in high-calorie, high-fat foods, which further drives you into a calorie surplus.
o 1 standard beer (12 ounces), 1 standard shot (1 ounce), and 1 standard glass of wine (5 ounces)
each contain well over 100 calories. This doesn’t include mixers used.
 Stops Fat-Loss- Alcohol literally puts a pause on fat-loss by decreasing fat utilization, and increasing fat
storage while it dedicates time and energy to rid the alcohol from your body. This isn’t a recipe for fat-
loss.

More information here: http://www.bodybuilding.com/fun/is-alcohol-wreaking-havoc-on-your-physique.

How does alcohol affect muscle-building and recovery?

 Decreases Muscle Building- Alcohol directly limits muscle protein synthesis, or the building of new
proteins.
 Impairs Sleep Quality- Alcohol impairs sleep quality by increasing time spent in “light” sleep (more likely
to wake up) and decreasing time spent in “deep” sleep.
 Decreased Growth Hormone- Alcohol decreases production of growth hormone, which is released
during sleep and plays a crucial role in muscle building and recovery. The more you drink, the more
growth hormone is suppressed.

More information here: http://www.bodybuilding.com/fun/ask-the-nutrition-tactician-how-does-alcohol-affect-

muscle-growth.

Is there a “best” type of alcohol? No. Even though red wine has been shown to provide antioxidant benefits, it
still imposes the detrimental effects described above.

Dining Out FAQs-

I am traveling this week/weekend. How do I stick to my plan? You can absolutely still work towards your goals
while traveling. Do your best to utilize the hotel fridge/microwave (call ahead) as well as the hotel’s breakfast to
grab specific items such as fruit, oats, bagels, and peanut butter.

Convenient, easy-to-travel with snacks include: whey/casein protein, Quest protein bars, Quest protein chips,
beef jerky, lean deli meat, low-fat Greek yogurt, oats, fruit, nuts, seeds, nut butters.

Can I still eat out while on this plan? Absolutely, although if your goal is fat-loss then it’s recommended to keep
dining out to a minimum for the time being. Key tips to stay on track include:
  Look at the menu online ahead of time and narrow down a few options.
 Match your meal plan recommendations with your ordering options.
o Example: If your plan calls for protein, veggies, and healthy fats, do your best to keep healthy
carbohydrates to a minimum (unless you’re using this as a “free” meal).
 Only drink water or a non-calorie beverage.
 Skip out on appetizers (unless it’s a salad ).
 Focus on eating protein and veggies first, as this will help to keep you full, and prevent over-indulging
elsewhere.

More information here: http://www.bodybuilding.com/fun/4-tips-for-sticking-to-your-diet-when-dining-out

How can I stay on track during a vacation? A strategy we have found to work well is condensing 6 meals into 4
so that each is a bit larger to help keep you feeling full. I prefer to do protein and a lot of veggies (think large
salad) for 3/4 meals, and then have some healthy carbs/fats at the other meal. Also, staying hydrated helps with
satiety big time.

If you usually have 4 ounces of protein per meal, you will increase to 5 – 6 ounces per meal. If you have
access/desire to train, great, still include the workout shake. If not, still do your best to be active during the day.

Our best advice on this matter, however is to time your cutting diet to NOT be on vacation. When you’re not on
a cutting diet, go on vacation and have some fun!

How often can I have a “cheat meal?” The more often you have what I like to refer to as a “free” meal, the
slower your progress will be. In addition, free meals can cause rebound hunger pangs by reminding you even
more about what you crave and have been missing. We recommend as few of these as possible during a cut.
During massing, free meals are A-OK, but only if you finish your programmed food first!

Scale FAQs-

I noticed my weight is +/- a few pounds different than yesterday, despite following the plan 100%. What’s
going on? Many variables impact your morning weigh-in: previous day’s food/fluid/sodium intake, stress levels,
sleep schedule, and for ladies, menstrual cycle. Keep in mind that the scale is only one piece of the progress
puzzle. Do NOT get caught up in one scale number as it is common to fluctuate a few pounds on any given day.
This is why we strongly recommend tracking your morning weight multiple days per week.

What’s more important, at least in regards to the scale, is that the trend over time corresponds with your goal.
Additionally, energy levels, gym performance, body composition, confidence, a better understanding of
nutrition, and sense of well-being are major progress gauges, too.

***Make sure your scale is reliable and accurate from the beginning!

Be sure to read this article for more information on why water weight fluctuations occur:

https://renaissanceperiodization.com/female-dieting-tips/

How often should I weigh myself? We recommend weighing in 2 – 3 days per week, e.g., Monday and Thursday,
or Monday, Wednesday and Friday.

Research shows that weighing in multiple days per week (rather than 1, or even less frequently) is best for
weight loss. One weigh-in provides littler information because a single weight is influenced by so many variables
(described above). Multiple weights are needed to establish a trend over time. This is essential to allow proper
adjustments to your plan to be made.
More information here: http://www.bodybuilding.com/fun/ask-the-nutrition-tactition-how-often-should-i-
weigh-myself

Diet Fad FAQs-

Do I need to be on a gluten-free diet? Most likely, no. A gluten-free diet is required for those diagnosed with
Celiac’s Disease. People with Celiac’s disease have an auto-immune disorder that causes a severe allergic
reaction to gluten—which is a protein found in wheat, rye, and barley. Side effects include severe GI distress,
bloating, headaches, and diarrhea. HOWEVER, it’s estimated that 1 – 1.5% of the population has Celiac’s
disease, meaning very few people actually need to follow a gluten-free diet. The reason so many people report
“feeling good” when going gluten-free is because they eliminate a lot of the junk and processed foods they were
eating beforehand.

A small percentage of people have a gluten intolerance, meaning they may experience minor symptoms as
discussed above when eating too much gluten. Proper follow-up with an allergy specialist is necessary to further
confirm.

Should I be eating or drinking organic or non-GMO foods? There is no nutritional difference between
organic/non-GMO and non-organic/GMO produce, meats, milk, eggs, etc. Choosing to eat organic/non-GMO is
purely an individual choice based on your values and beliefs.

Allergy FAQs-

I have a food allergy(ies). Can I still work with RP? Of course!

This plan offers extensive flexibility, and the sample meal plan provided is only meant to serve as an example of
what a day could look like. YOU get to choose all food sources (within their allotted potions, of course) from the
list of recommended foods, which will ensure you don’t eat anything that will make you ill.

What’s the difference between a food allergy and a food intolerance? A food allergy is characterized by an
immune system response that results in antibodies attacking your own cells. A food intolerance is generally met
with minor side effects, most notably GI distress, such as bloating and potential diarrhea.

What’s the reason for a maintenance phase?

The purpose of the maintenance phase is to normalize/restore your metabolism and hormone levels from a long
period of dieting. Your body views dieting as a stress. In order to conserve energy to minimize the calorie deficit,
your metabolism slows (hunger increases) and hormone production (testosterone and thyroid hormones in
particular) is downregulated. To begin reversing these adaptations, we will focus on slowly adding food back in
while maintaining near your end-of-diet weight. This phase will also serve to provide you with a mental and
physical break from the rigors of dieting.

The maintenance phase will last a minimum of 8 weeks; however, the longer, or harsher, your diet, the longer it
needs to be (8 – 12 is common). If you attempt to come out of maintenance too soon and transition into
another dieting phase, you will ultimately end up having to reduce your calories even further than before just to
initiate weight loss because your metabolism/hormones have yet to catch-up and normalize. Similarly, if you
add food too quickly, your body cannot keep up and you end up gaining weight quickly because your body is
primed for (fat) storage. This is not ideal and ultimately leads to yo-yo dieting behavior.

The maintenance phase is invaluable and must be taken seriously. In my opinion, it’s more important than the
diet itself.
More information here: http://renaissanceperiodization.com/the-importance-of-maintenance/