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% |