re: Eating for performance/RP Strength Thread

The thing i like is the template telling you when what amounts to intake based on when you work out

I’m not a breakfast person and not big on eggs but I’ll figure out the morning meal

LSU777 google drive has all the cook books

I’m going all in on this after I get back from my vacation that starts tomorrow

Trying to feel light on my feet again

from the RP reading ive been doing off the drive

i have not been eating enough and as often to even shed fat

The whole diet is based around maximizing performance so there's no "performance" template. Just stick to the base diet on the fat loss template for your weight if you're not looking for a cutting or bulking phase.

Yea diet book is in there. Like hulk said, the diets are tuned for maximum performance with maximum fatloss with maximum muscle retention. They do this by first keeping you in a deficit, then they maximize the total amount of protein you need and then they time everything for glycogen retention and muscle protein synthesis.

The number of meals they have you eat is almost strictly based on the performance side and MPS. RP is overall much stricter also as it is not based on an iifym approach and is is 100% based on maximizing all of the variables including micro nutrients.

This is the opposite of something like the lean gains method. On LG Martin puts people in the minimal deficit he can for fat loss, has them eat as much protein as possible to maximize dietary induced thermogenesis and then cycles/restricts carbs using them only for performance on lifting days. Martin also is a big believer in protein helping satiety. He also has research showing eating more meals does the opposite of the intended effect and has you do IF based off lifting schedule and goal. Martin is a big believer in the newer higher protein studies on muscle mass and strength also and it's the other reason he recommends 50-60% protein.

Avatar is pretty much completely on the other end of the spectrum, it just gives macros for the goal and says eat what and when you like, so long as you hit these macros. This usually helps compliance. They ensure you eat a certain amount of fiber to ensure you are getting enough micros.


But overall fat loss comes from caloric intake and protein intake. In the end all three methods work great and yet all three are different approaches.

That came out wrong

I don’t eat enough and often enough to shed fat and keep performance

Of course I could just cut cals but then I’d loose strength and my physique

I do avatar now and I am weird because I like weighing out stuff which RP seems more lenient on with the 3 cups of veggies and stuff

When do you progress from Fat Loss 1 to Fat loss 2 and such?

It says to start at base

Also the drive has different categories and didn't know what that was for.

I skimmed through the book I saw but probably need to read it. Thought about downloading the audio book but I thought this type is probably better to read on paper

They all say 175 from what I can see. I am about 170 so close enough. But which category to start with?

Yep, I downloaded the app and started yesterday.

same as you, I feel like I am eating all day, but its small quantities so I am not overly full.

Feel energized

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Imo the rp database isn't very good yet.

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the only thing i don't like about the app

that and it won't let you save your meal if you go over your macros