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StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
105927 posts

Eating for performance/RP Strength Thread
anyone got some good %

I'm starting to track food again but have no foundation of what numbers i should eat.
This post was edited on 6/27 at 10:05 pm


lsu777
LSU Fan
westlake
Member since Jan 2004
12225 posts

re: Eating for performance/RP Strength Thread
leangains macros

LINK

set protein at 45-50% and distribute the rest as you see fit.


StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
105927 posts

re: Eating for performance/RP Strength Thread
That's actually close to what i had set on myfitness pal from like 3 years ago

just the carbs was pretty high

going to start with a base line of 30% carbs, 25% fat and 45% protein with 2341 cals a day for maintenance weight.


StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
105927 posts

re: Eating for performance/RP Strength Thread
so my split today on just a normal day of how i eat with out trying to hit any numbers

30% carbs
31% fat
31% protein

i think im going low on how much i actually eat bc myfitnesspal says im only at about 1700 cals for the day.



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airlinehwypanhandler
LSU Fan
Airline Highway
Member since Feb 2019
1088 posts

re: Eating for performance/RP Strength Thread
1.38 grams of protein per pound of bodyweight

25% fat

rest carbs


StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
105927 posts

re: Eating for performance/RP Strength Thread
been tracking every day but on Saturdays the last couple weeks

still not hitting the 175g of protein for my body weight

so i started adding an extra protein shake in the morning with breakfast

my break down is 30% carbs, 30% fat 40% protein

my fat #s have been during all this have actually been more than 30% usually around 40%, making up the short comings in protein

but ive been killing my workouts


Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
37158 posts

re: Eating for performance/RP Strength Thread
For performance im going to go with RP and model something similar. You'll want to set up 5-6 meals with 35-40g protein each, 25% of your carbs with your preworkout meal, 15% as intra workout carbs, 35% post workout, then spread the rest out over the day, tapering them off at the day goes on. Keep fats 30% or lower of intake.

2300 cals
180g protein
76g fat
204g carb


Morning training:
Pre workout protein whey - 15g protein
Intra without carbs - 30g carbs
Post workout meal #1 - 15g protein, 71g carb, 5g fat
Meal #2 - 30g protein, 40g carb, 15g fat
Meal #3 - 30g protein, 30g carb, 15g fat
Meal #4 - 30g protein, 20g carb, 15g fat
Meal #5 - 30g protein, 10g carb, 15g fat
Meal #6 - 30g protein (recommend casein at night), 0g carb, 10g fat

If you prefer to train fasted just eliminate the pre workout shake and eat 30g protein at post workout meal. The numbers don't quite add up in this example but you get the idea.


Disclaimer: I'm not an expert in performance nutrition but I know my workouts felt fantastic while doing RP.
This post was edited on 2/27 at 8:42 pm


StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
105927 posts

re: Eating for performance/RP Strength Thread
Today I was

177g of protein
75g of fat
171g of carbs


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StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
105927 posts

re: Eating for performance/RP Strength Thread
are you still using the RP

ive been reading a ton of their stuff the last week and been looking at the templates

how are your results?


Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
37158 posts

re: Eating for performance/RP Strength Thread
No, I started RP like a week after having my kid and about 5 weeks in i was overwhelmed with everything going on in my life. My workouts felt fantastic for those 5 weeks though, even though i wasn't sleeping much.


Considering trying it again, they have an app now that helps you for only $15/mo
This post was edited on 5/31 at 2:32 pm


StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
105927 posts

re: Eating for performance/RP Strength Thread
i see they have the one program where you can cut and not loose a ton performance wise

ill hold my breath but give it a shot. Im at 180 now and starting to feel big
This post was edited on 5/31 at 2:45 pm


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Gings5
LSU Fan
Member since Jul 2016
828 posts

re: Eating for performance/RP Strength Thread
You recommend 50% protein, 25% carbs, and 25% fats?

Also, for strictly fat loss and preserving muscle mass, would you suggest the standard or still stick to the leangains?
This post was edited on 5/31 at 4:09 pm


lsu777
LSU Fan
westlake
Member since Jan 2004
12225 posts

re: Eating for performance/RP Strength Thread
For fatloss I 100% like the leangains macros of -500 Cal's overall and minimum 50% protien. The way the rest for the Cal's are distrubuted don't matter a ton but if you wanted your best results, 35% carbs on workout days and 15% fat. On non workout days hold carbs to 100g or less. But that is over complicating things.

I also really like RP and their templates.


This post was edited on 6/1 at 6:15 am


Gings5
LSU Fan
Member since Jul 2016
828 posts

re: Eating for performance/RP Strength Thread
I’d like to get in a bigger deficit than 500 calories. Right now I’m at 2600 or so and think I can do less to accelerate fat loss.


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StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
105927 posts

re: Eating for performance/RP Strength Thread
tried finding one of the iOS hacks

none of the hack stores i tried had rp


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thibtigerfan
LSU Fan
Thibodaux
Member since Aug 2006
2390 posts

re: Eating for performance/RP Strength Thread
quote:

Considering trying it again, they have an app now that helps you for only $15/mo


I would like to try this
Is the app like avatar, or do you have to order the templates and then subscribe to the app?


Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
37158 posts

re: Eating for performance/RP Strength Thread
App is like Avatar but they only have RP template foods I think. So it's a lot more restrictive.


thibtigerfan
LSU Fan
Thibodaux
Member since Aug 2006
2390 posts

re: Eating for performance/RP Strength Thread
quote:

App is like Avatar but they only have RP template foods I think. So it's a lot more restrictive.


I get my macros from avatar then track through MFP anyway

do you know if that would work for RP, would they give them to me and I can just track in MFP?


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StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
105927 posts

re: Eating for performance/RP Strength Thread
I figured out the templates pretty good, so what else would the app offer.

Just how many cals i need to intake. I already need 2,300 for performance so fat loss maybe knock it down 300.

Im not in a rush to cut fast.


lsu777
LSU Fan
westlake
Member since Jan 2004
12225 posts

re: Eating for performance/RP Strength Thread
I can't post the hack, but yall need to research lucky patcher.


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