![]() The macro composition targets seem robust and are based on per lb of bodyweight goals – we all know as strength athletes that we could probably afford to squeeze some more protein into our diets. Well, I like elements of it and hate others. In terms of food composition they provide a pick list of lean protein sources, veg, healthy fats and carbs. So for example, on a training day with 6 meals in total, your protein would be split equally across all meals as the aim is to maintain a steady supply of protein, fat would be omitted from your mid-training meal as its slower to digest and your carbs would be heavily weighted to the meals pre, during and post-workout. These targets are then split into individual meal targets with the composition varying around your training program. They use a program called Renaissance Periodisation where your macronutrients and calorie target are based on your weight, goals and training volume. It’s a diet program designed by a group of smart exercise scientists (they have PhDs) who are clearly very experienced in strength sports and physical transformation. For that you will have to stump up and pay the exorbitant fee for the original book. I will provide enough of an overview of the Renaissance Diet for you to be able to use the calculator but I won’t delve into the scientific background or some of the minutiae of the method. I thought I would save you the bother of having to recreate, or worse still, buy your own calculator by sharing the workbook and instructions here and on the warriorwoman Resources page. ![]() I’ve spent the last couple of weeks reading around these ideas and then drawing up an IIFYM and Renaissance Diet calculator (see updated links above) that will determine both my macros for any given goal and also churn out the macros per meal as recommended by the Renaissance Diet. He came up with a ferociously tricky program for me to follow which was based heavily on the recommendations from the Renaissance Diet Book. I’ve started working with a new coach who as well as writing me a powerlifting program, has started to delve into the obvious problems with my nutritional approach. Original IIFYM and Renaissance Diet calculator (This is my original excel workbook – I’ll leave the link live in case you prefer excel – it’s based on V1 of the book) IIFYM and Renaissance Diet calculator V2 (Google sheets document – save a copy to your own drive) IIFYM and Renaissance Diet calculator V1 (Google sheets document – save a copy to your own drive) small adjustments to daily allowances for light/moderate/high although these are only ever a starting point and should be tweaked based on actual results.minor adjustments to macro spread across meals, although I haven’t attempted to reflect the complexity shown in the RP customised templates (overkill in my opinion).separation of light and non-training days (V1 made no calorific distinction).The main differences between V1 and V2 are: Choose the version that matches whichever issue of the book you are working with, or if in doubt plump for V2. ![]() I’ve updated the spreadsheet so that it is now accessible as a Google Sheets document and I’ve created a new V2 to match the updated recommendations within the latest 2018 version of the RP book (Amazon link).
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