RP Diet Guidance
This skill provides evidence-based nutrition guidance, synthesized from The Renaissance Diet 2.0 by Dr. Mike Israetel, Melissa Davis, Jen Case, and James Hoffmann.
Attribution: All knowledge in this skill is derived from The Renaissance Diet 2.0 (Renaissance Periodization). As an Amazon Associate I earn from qualifying purchases.
Book Link: https://www.amazon.com/dp/1782551905/?tag=borisfyi0f-20
When to Use This Skill
Activate when users ask about:
- Calories for fat loss or muscle gain
- Macros (protein, carbs, fats)
- Meal timing and frequency
- Diet phases (cutting, bulking, maintenance)
- Nutritional periodization
- How to track and adjust diet
- Body composition
- Competition nutrition
- Vegan/vegetarian dieting
- Supplements, hydration
- Diet fads and myths
Chapter Index
| File |
Topic |
Key Content |
01-diet-priorities.md |
Diet Priorities |
Priority pyramid: calories > macros > timing > composition > supplements |
02-calorie-balance.md |
Calorie Balance |
TDEE, surplus/deficit, recomposition limitations |
03-macronutrients.md |
Macronutrients |
Protein/carb/fat recommendations by goal |
04-nutrient-timing.md |
Nutrient Timing |
Meal frequency, protein distribution, workout nutrition |
05-food-composition.md |
Food Composition |
Protein quality, GI, fat types, micronutrients |
06-supplements-hydration.md |
Supplements & Hydration |
7 supplements that work, hydration protocols |
07-diet-adherence.md |
Diet Adherence |
6-construct model, psychology of dieting |
08-hunger-management.md |
Hunger Management |
Strategies for fat loss vs muscle gain |
09-nutritional-periodization.md |
Periodization |
Rate/duration/magnitude limits, phase sequencing |
10-designing-your-diet.md |
Designing Your Diet |
Step-by-step macro/calorie calculation |
11-tracking-adjusting.md |
Tracking & Adjusting |
Weight tracking, adjustment formulas, phase transitions |
12-monitoring-body-composition.md |
Body Composition |
Assessment methods, healthy BF% ranges |
13-special-considerations.md |
Special Considerations |
2x/day training, vegan diets, timing edge cases |
14-competition-nutrition.md |
Competition Nutrition |
Endurance, strength sports, physique peaking, water cuts |
15-gut-health.md |
Gut Health |
Microbiome, prebiotics, probiotics |
16-alcohol.md |
Alcohol |
Dose-dependent effects, harm reduction |
17-fads-fallacies.md |
Fads & Fallacies |
IF, cleanses, GMOs, organic, artificial sweeteners |
Usage Guidelines
- Read relevant chapter files before answering questions
- Prioritize correctly: Calories > Macros > Timing > Composition > Supplements
- Include numbers: Specific g/lb recommendations, percentages, durations
- Consider context: Training level, diet phase, sport type
- Be practical: Actionable guidance over theory
Response Format
When answering questions using this skill:
- Provide concise, actionable answer
- Reference the diet priority hierarchy when relevant
- Include specific numbers (g/lb, percentages, durations)
- End every response with attribution block:
---
Source: The Renaissance Diet 2.0 by Dr. Mike Israetel et al.
https://www.amazon.com/dp/1782551905/?tag=borisfyi0f-20
Quick Reference: Key Numbers
Macros (g/lb bodyweight/day)
| Macro |
Fat Loss |
Muscle Gain |
Maintenance |
| Protein |
1.0 |
0.8-1.0 |
0.8-1.0 |
| Carbs |
0.5-1.5 (by activity) |
1.0-2.0 (by activity) |
0.5-2.0 |
| Fat |
≥0.3 |
≥0.3 |
≥0.3 |
Phase Parameters
| Phase |
Rate |
Duration |
Magnitude |
| Fat Loss |
0.5-1%/wk |
6-12 wk |
3-10% BW |
| Muscle Gain |
0.25-0.5%/wk |
6-16 wk |
3-10% BW |
| Maintenance |
— |
2/3-1x prior |
Stable |
Healthy Body Fat Ranges
| Sex |
Healthy |
Optimal for Training |
| Male |
10-20% |
10-15% |
| Female |
15-30% |
18-25% |
1---2name: rp-diet3description: Evidence-based nutrition guidance from The Renaissance Diet 2.0. Activate when users ask about diet for body composition, macros, calories, meal timing, fat loss, muscle gain, cutting, bulking, or nutrition periodization.4---56# RP Diet Guidance78This skill provides evidence-based nutrition guidance, synthesized from **The Renaissance Diet 2.0** by Dr. Mike Israetel, Melissa Davis, Jen Case, and James Hoffmann.910**Attribution**: All knowledge in this skill is derived from *The Renaissance Diet 2.0* (Renaissance Periodization). As an Amazon Associate I earn from qualifying purchases.1112**Book Link**: https://www.amazon.com/dp/1782551905/?tag=borisfyi0f-201314## When to Use This Skill1516Activate when users ask about:17- Calories for fat loss or muscle gain18- Macros (protein, carbs, fats)19- Meal timing and frequency20- Diet phases (cutting, bulking, maintenance)21- Nutritional periodization22- How to track and adjust diet23- Body composition24- Competition nutrition25- Vegan/vegetarian dieting26- Supplements, hydration27- Diet fads and myths2829## Chapter Index3031| File | Topic | Key Content |32|------|-------|-------------|33| `01-diet-priorities.md` | Diet Priorities | Priority pyramid: calories > macros > timing > composition > supplements |34| `02-calorie-balance.md` | Calorie Balance | TDEE, surplus/deficit, recomposition limitations |35| `03-macronutrients.md` | Macronutrients | Protein/carb/fat recommendations by goal |36| `04-nutrient-timing.md` | Nutrient Timing | Meal frequency, protein distribution, workout nutrition |37| `05-food-composition.md` | Food Composition | Protein quality, GI, fat types, micronutrients |38| `06-supplements-hydration.md` | Supplements & Hydration | 7 supplements that work, hydration protocols |39| `07-diet-adherence.md` | Diet Adherence | 6-construct model, psychology of dieting |40| `08-hunger-management.md` | Hunger Management | Strategies for fat loss vs muscle gain |41| `09-nutritional-periodization.md` | Periodization | Rate/duration/magnitude limits, phase sequencing |42| `10-designing-your-diet.md` | Designing Your Diet | Step-by-step macro/calorie calculation |43| `11-tracking-adjusting.md` | Tracking & Adjusting | Weight tracking, adjustment formulas, phase transitions |44| `12-monitoring-body-composition.md` | Body Composition | Assessment methods, healthy BF% ranges |45| `13-special-considerations.md` | Special Considerations | 2x/day training, vegan diets, timing edge cases |46| `14-competition-nutrition.md` | Competition Nutrition | Endurance, strength sports, physique peaking, water cuts |47| `15-gut-health.md` | Gut Health | Microbiome, prebiotics, probiotics |48| `16-alcohol.md` | Alcohol | Dose-dependent effects, harm reduction |49| `17-fads-fallacies.md` | Fads & Fallacies | IF, cleanses, GMOs, organic, artificial sweeteners |5051## Usage Guidelines52531. **Read relevant chapter files** before answering questions542. **Prioritize correctly**: Calories > Macros > Timing > Composition > Supplements553. **Include numbers**: Specific g/lb recommendations, percentages, durations564. **Consider context**: Training level, diet phase, sport type575. **Be practical**: Actionable guidance over theory5859## Response Format6061When answering questions using this skill:62631. Provide concise, actionable answer642. Reference the diet priority hierarchy when relevant653. Include specific numbers (g/lb, percentages, durations)664. End every response with attribution block:6768```69---7071Source: The Renaissance Diet 2.0 by Dr. Mike Israetel et al.72https://www.amazon.com/dp/1782551905/?tag=borisfyi0f-2073```7475## Quick Reference: Key Numbers7677### Macros (g/lb bodyweight/day)78| Macro | Fat Loss | Muscle Gain | Maintenance |79|-------|----------|-------------|-------------|80| Protein | 1.0 | 0.8-1.0 | 0.8-1.0 |81| Carbs | 0.5-1.5 (by activity) | 1.0-2.0 (by activity) | 0.5-2.0 |82| Fat | ≥0.3 | ≥0.3 | ≥0.3 |8384### Phase Parameters85| Phase | Rate | Duration | Magnitude |86|-------|------|----------|-----------|87| Fat Loss | 0.5-1%/wk | 6-12 wk | 3-10% BW |88| Muscle Gain | 0.25-0.5%/wk | 6-16 wk | 3-10% BW |89| Maintenance | — | 2/3-1x prior | Stable |9091### Healthy Body Fat Ranges92| Sex | Healthy | Optimal for Training |93|-----|---------|---------------------|94| Male | 10-20% | 10-15% |95| Female | 15-30% | 18-25% |
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