Posts Tagged ‘The Renaissance Diet’

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Summary: Everything is good.  Protein is low (as always). Also, I missed eating supper.

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Summary:  Close to my limit on calories.  Great on carbs.  Double the fat intake I should have.  I finally hit my protein goal and went over by about 19g.  This was a very “Hungry” day for me.

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Summary: A little low on everything.  I didn’t have a lot of time to eat today.

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Summary: Good on calories.  Great on carbs.  Too much fat.  Way low on protein.  I need to get back into having more protein shakes or protein bars throughout the day.

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Summary: Late night snack put me over on calories, but I was starving and couldn’t sleep.  Carbs were great.  Too much fat.  Closer on proteins.  I just need to get back on track.

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Summary: Good on calories.  I think I actually ate a couple hundred calories less that 1265.  Carbs are a bit low.  Fat is good.  Protein is better.  Still not enough though.

Happy Thankslifting…Happy Liftsgiving…Happy Thanksgiving!

Well…It is Thanksgiving today.  I am thankful for a lot of things in my life and I am not going to take the time to name all of them (it would take forever).  What I will say is that I am thankful for always having a good meal on Thanksgiving, and today was no different.  My family and I went out (in a semi-blizzard) to the Hard Rock Hotel and Casino for a Thanksgiving buffet.  Here is the damage:

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Summary:  As you can see.  I ate a little too much. (LOL!!!) I only had 3 plates, which is a lot less than I used to eat when I was fatter.  But the eating spiraled out of control and I couldn’t stop from eating for the rest of the day.  I am going to count today’s meals as my CHEAT CHEAT CHEAT CHEAT day and move on.  Mike Israetel said in a post on Facebook that it is fine to over indulge once in a while as long as you get back on track the next day.  That is the plan.  I intend to start fresh tomorrow and plan on losing any weight I gained from my food consumption today.

P.S. I am very, very Thankful for all of my blog followers.  Happy Thanksgiving if you celebrate it.  If you do not, Happy Thursday!

This is a screen shot of the program I use to track my diet. This is the MyFitnessPal app and website.  I know that not all the numbers are totally accurate, but this gives me a rough estimate.

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Summary – Good on calories.  I like staying between 1700-2000.  My carbs were a little high for lunch and dinner, but I still stayed below my daily allotment.  My biggest problem is protein.  I never seem to get enough.  Here I am almost 100g short on my protein intake.  Should I supplement with more Whey?  I know I missed 2 meals and that would help with about 50-60g of protein, but still short.  If you have any suggestions other than “EAT MORE MEAT” I would be interested to hear them.

I don’t have a lot of time to give this a proper review, but here is a quick one for those of you interested:

wpid-screenshot_2015-10-11-16-34-00-1.pngThe Renaissance Periodization was written by Dr. Mike Israetel, Dr. Jennifer Case, and Dr. James Hoffman.  This book helps with nutrition for strength performance, physique, and general health.

Here is the Table of Contents:

Foreword: A Guide and Starting Point
Chapter 1: The Dieting Principles and What They Mean
Chapter 2: Calorie Balance
Chapter 3: Macronutrients
Chapter 4: Nutrient Timing
Chapter 5: Food Composition
Chapter 6: Supplements
Chapter 7: Micronutrients and Water
Chapter 8: Nutritional Periodization
Chapter 9: Designing Your Diet
Chapter 10: Common Diet Myths and Fads
Closing: Using the Diet Principles to your Advantage
Chapter 11: BONUS “Trinity” Powerlifting Templates

The book discusses the major principles behind dieting and nutrition.  The authors use scientific backing to show how this method of nutrition and timing can help with performance and body composition.

Calorie balance is the most important with a 50% magnitude. (Less or More calories than you need)

Macronutrients comes in second with approximately 30%. (Proteins, Carbs, and Fats)

Nutrient Timing accounts for approx. 10%. (How many meals and what to eat-when)

Food Composition and Supplementation are 5% each. (The kinds of food and extra nutrition you may need)

There are great charts to help you understand all of the material. The final section even discusses the current myths of dieting and nutrition.

As a lifter, I am really interested in training. (lol) This includes proper nutrition to help with training.  I read everything I can on the subject.  This is the best “diet” book I have ever read.  It was very easy to understand but technical enough to be factual.

You can learn more about Renaissance Periodization and their services/products here : http://www.renaissanceperiodization.com/

The book can be purchased here: http://www.store.jtsstrength.com/resources//the-renaissance-diet

There are lots of great reviews of the book online, so just check it out.