Before beginning ANY use of the template,

please watch these videos first:

RP Diet Template Quick Tips
Welcome To The Templates 1 There is no need to worry about crossover calculations on the templates for the fat in protein
https://youtu.be/LUrKO5uRBwI
7:40
https://youtu.be/LUrKO5uRBwI
sources, carbs in fat sources, etc.
https://youtu.be/LUrKO5uRBwI
https://youtu.be/LUrKO5uRBwI You just focus on hitting the amounts listed PER column. The rest has been factored in by the expert team at RP. This is
1 https://youtu.be/LUrKO5uRBwI designed for simplicty's sake, making things easier to follow and an easier diet generally yields better long term results.
https://youtu.be/LUrKO5uRBwI If you eat foods that are processed and off-plan, you need to calculate total macros, and that process is explained in depth in
https://youtu.be/LUrKO5uRBwI question #1 of the FAQ document.
https://youtu.be/LUrKO5uRBwI
https://youtu.be/LUrKO5uRBwI

Template Walkthrough
https://youtu.be/2UeiYYSB6wo
9:53
https://youtu.be/2UeiYYSB6wo
https://youtu.be/2UeiYYSB6wo
2 When measuring amounts on the templates, proteins, carbs, and fats are all measured in the
https://youtu.be/2UeiYYSB6wo AMOUNT of nutrient, NOT the total weight of the food.
2 https://youtu.be/2UeiYYSB6wo
https://youtu.be/2UeiYYSB6wo For example, (100g TOTAL weight of sweet potato only yields about 25g WORTH of carbohydrates).
https://youtu.be/2UeiYYSB6wo
https://youtu.be/2UeiYYSB6wo
https://youtu.be/2UeiYYSB6wo

Common Template Questions

https://youtu.be/oota4d9sbN8 3 All meal times are approximate. It's no problem at all to eat a meal up to half an hour sooner or later
29:31
https://youtu.be/oota4d9sbN8
https://youtu.be/oota4d9sbN8
than is scheduled, depending on your fullness and energy levels as well as preference.
https://youtu.be/oota4d9sbN8
3 https://youtu.be/oota4d9sbN8
https://youtu.be/oota4d9sbN8
https://youtu.be/oota4d9sbN8
https://youtu.be/oota4d9sbN8
https://youtu.be/oota4d9sbN8 4 If your workout shake row has a "no carbs, just whey" symbol in that day's (light, moderate, or hard)
carbs column, make your whey workout shake just like usual, but don't add in ANY workout carbs to
Customer Support
https://youtu.be/WCS6Gj58mzg the mix. Eat all other meals that day as instructed.
5:09
https://youtu.be/WCS6Gj58mzg
https://youtu.be/WCS6Gj58mzg
https://youtu.be/WCS6Gj58mzg
4 https://youtu.be/WCS6Gj58mzg
https://youtu.be/WCS6Gj58mzg
https://youtu.be/WCS6Gj58mzg 5 If you find that you're hungry upon starting the templates, that's 100% normal as you get used to
https://youtu.be/WCS6Gj58mzg
https://youtu.be/WCS6Gj58mzg not eating whenever you want, but having a more set scientific meal timing schedule.
Most people's hunger levels adjust at least somewhat after a week or so. If you're too full from meals, consider cutting your veggie servings by half.
Workout Volumes and Carb Amounts
https://youtu.be/lRE503GS7K8
15:39
https://youtu.be/lRE503GS7K8
https://youtu.be/lRE503GS7K8
https://youtu.be/lRE503GS7K8
5 https://youtu.be/lRE503GS7K8
https://youtu.be/lRE503GS7K8 6 If you find yourself hungry, use higher volume foods (ex - nuts instead of oils, sweet potatoes vs
https://youtu.be/lRE503GS7K8 rice). The opposite applies if you are full or don't find yourself overly hungry.
https://youtu.be/lRE503GS7K8
https://youtu.be/lRE503GS7K8 Use lower volume foods to help reduce overall food volume. Much more detail on this in questions #68 and #69 of the FAQ.

7 Make sure that when you start your diet, you start with the "Base" sheet (see different sheets
below) and move onto the later Fat Losses or Muscle Gains in order as directed by the How-To.
If you accidentally start with Fat Loss 3 or Muscle Gain 3, you're going to have very poor results and a very tough time, so please make sure you're
using the right sheets at the right times.

https://renaissanceperiodization.com/starting-the-rp-diet-templates-what-to-expect/

https://www.facebook.com/groups/808584542522388/

https://renaissanceperiodization.com/rpplussignup
9
 (1 TBSP)

15G 15G 15G 20G

F AT F R O M OIL F AT F R O M NUTS F AT F R O M NUT BUTTER OF PROTEIN

40G 1V E GCUP 2 CUPS 30G

OF PROTEIN GIES VEGGIES CARBS FROM GRAINS

30G 60G 60G

CARBS FROM FRUIT CARBS FROM GRAINS CARBS FROM FRUIT
 © 2017 RENAISSANCE PERIODIZATION See enclosed FAQ for more options! (*Grams of protein, fat & carbs are from healthy sources, not total weight of food)
Any Fish (Tuna, Salmon, etc.) Broccoli Asparagus Any Nuts Whole Grain Bread Gatorade/Powerade
Any Seafood (Shrimp, Scallops etc.)  Spinach Cauliflower Avocado Rice (any type) Lemonade

BASE Chicken Breast

Turkey Breast
Any Meat 90% or Leaner
Tomatoes
Green Peppers
Asparagus
Brussels Sprouts
Green Beans
Zucchini
Olive Oil
Canola Oil
Avocado Oil
Whole Wheat Pasta
Oatmeal
Sweet Potatoes
Coconut Water
Advanced Carbs (Vitargo, etc.)
Kool Aid
Egg Whites 1 Cup = 1 Small Handful Any Natural Nut Butters Any Fruit Any Fruit Juice

PROTEIN VEGGIES HEALTHY FATS HEALTHY CARBS WORKOUT CARBS

FIRST THING AM TRAINING LIGHT MODERATE HARD

1. 2/3 of shake upon waking, 1/3 during workout 25g whey in water 40g
2. 20 minutes after workout 25g 2 cups 10g 50g 65g 80g
MEAL NUMBER

3. 2-4 hours after last meal 25g 2 cups 15g 30g 40g 55g
4. 3-5 hours after last meal 25g 2 cups 15g 25g 30g 40g
5. 3-5 hours after last meal 25g 2 cups 15g 15g 20g 30g
6. Bedtime 25g casein in water 25g 15g 20g 30g
TRAINING AFTER 1 MEAL LIGHT MODERATE HARD

1. 1-3 hours before workout 25g 2 cups 15g 25g 30g 40g
2. 1/2 shake during workout, 1/2 right after 25g whey in water 25g
MEAL NUMBER

3. 40 minutes after workout 25g 2 cups 10g 50g 65g 80g

4. 2-4 hours after last meal 25g 2 cups 15g 30g 40g 55g
5. 3-5 hours after last meal 25g 2 cups 15g 25g 30g 40g
6. Bedtime 25g casein in water 25g 15g 20g 30g
TRAINING AFTER 2 MEALS LIGHT MODERATE HARD

1. Waking 25g 2 cups 15g 25g 30g 40g

2. 1-3 hours before workout 25g 2 cups 15g 25g 30g 40g
MEAL NUMBER

3. 1/2 shake during workout, 1/2 right after 25g whey in water 25g
4. 40 minutes after workout 25g 2 cups 10g 50g 65g 80g
5. 2-4 hours after last meal 25g 2 cups 15g 30g 40g 55g
6. Bedtime 25g casein in water 25g 15g 20g 30g
TRAINING AFTER 3 MEALS LIGHT MODERATE HARD

1. Waking 25g 2 cups 15g 25g 30g 40g

2. 3-5 hours after last meal 25g 2 cups 15g 25g 30g 40g
MEAL NUMBER

3. 1-3 hours before workout 25g 2 cups 15g 25g 30g 40g
4. 1/2 shake during workout, 1/2 right after 25g whey in water 25g
5. 40 minutes after workout 25g 2 cups 10g 50g 65g 80g
6. Bedtime 25g casein in water 25g 25g 30g 40g
TRAINING AFTER 4 MEALS LIGHT MODERATE HARD

1. Waking 25g 2 cups 15g 15g 20g 30g

2. 3-5 hours after last meal 25g 2 cups 15g 15g 20g 30g
MEAL NUMBER

3. 3-5 hours after last meal 25g 2 cups 15g 15g 20g 30g
4. 1-3 hours before workout 25g 2 cups 15g 30g 40g 55g
5. 1/2 shake during workout, 1/2 right after 25g whey in water 55g
6. Bedtime 25g 2 cups 15g 50g 65g 80g
NON-WEIGHT TRAINING DAY
1. Waking 30g 2 cups 10g 25g
MEAL NUMBER

2. 3-5 hours after last meal 30g 2 cups 15g 25g

3. 3-5 hours after last meal 30g 2 cups 15g 25g
4. 3-5 hours after last meal 30g 2 cups 15g 25g
5. Bedtime 30g casein in water 25g
 © 2017 RENAISSANCE PERIODIZATION See enclosed FAQ for more options! (*Grams of protein, fat & carbs are from healthy sources, not total weight of food)
Any Fish (Tuna, Salmon, etc.) Broccoli Asparagus Any Nuts Whole Grain Bread Gatorade/Powerade
Any Seafood (Shrimp, Scallops etc.)  Spinach Cauliflower Avocado Rice (any type) Lemonade

MUSCLE GAIN 1 Chicken Breast

Turkey Breast
Any Meat 90% or Leaner
Tomatoes
Green Peppers
Asparagus
Brussels Sprouts
Green Beans
Zucchini
Olive Oil
Canola Oil
Avocado Oil
Whole Wheat Pasta
Oatmeal
Sweet Potatoes
Coconut Water
Advanced Carbs (Vitargo, etc.)
Kool Aid
Egg Whites 1 Cup = 1 Small Handful Any Natural Nut Butters Any Fruit Any Fruit Juice

PROTEIN VEGGIES HEALTHY FATS HEALTHY CARBS WORKOUT CARBS

FIRST THING AM TRAINING LIGHT MODERATE HARD

1. 2/3 of shake upon waking, 1/3 during workout 25g whey in water 40g
2. 20 minutes after workout 25g 2 cups 10g 65g 80g 110g
MEAL NUMBER

3. 2-4 hours after last meal 25g 2 cups 15g 40g 55g 80g
4. 3-5 hours after last meal 25g 2 cups 15g 30g 40g 60g
5. 3-5 hours after last meal 25g 2 cups 15g 20g 30g 30g
6. Bedtime 25g casein in water 25g 20g 30g 30g
TRAINING AFTER 1 MEAL LIGHT MODERATE HARD

1. 1-3 hours before workout 25g 2 cups 15g 30g 40g 60g
2. 1/2 shake during workout, 1/2 right after 25g whey in water 25g
MEAL NUMBER

3. 40 minutes after workout 25g 2 cups 10g 65g 80g 110g

4. 2-4 hours after last meal 25g 2 cups 15g 40g 55g 80g
5. 3-5 hours after last meal 25g 2 cups 15g 30g 40g 40g
6. Bedtime 25g casein in water 25g 20g 30g 30g
TRAINING AFTER 2 MEALS LIGHT MODERATE HARD

1. Waking 25g 2 cups 15g 30g 40g 40g

2. 1-3 hours before workout 25g 2 cups 15g 30g 40g 60g
MEAL NUMBER

3. 1/2 shake during workout, 1/2 right after 25g whey in water 25g
4. 40 minutes after workout 25g 2 cups 10g 65g 80g 110g
5. 2-4 hours after last meal 25g 2 cups 15g 40g 55g 80g
6. Bedtime 25g casein in water 25g 20g 30g 30g
TRAINING AFTER 3 MEALS LIGHT MODERATE HARD

1. Waking 25g 2 cups 15g 30g 40g 40g

2. 3-5 hours after last meal 25g 2 cups 15g 30g 40g 40g
MEAL NUMBER

3. 1-3 hours before workout 25g 2 cups 15g 30g 40g 60g
4. 1/2 shake during workout, 1/2 right after 25g whey in water 25g
5. 40 minutes after workout 25g 2 cups 10g 65g 80g 110g
6. Bedtime 25g casein in water 25g 30g 30g 80g
TRAINING AFTER 4 MEALS LIGHT MODERATE HARD

1. Waking 25g 2 cups 15g 20g 30g 30g

2. 3-5 hours after last meal 25g 2 cups 15g 20g 30g 40g
MEAL NUMBER

3. 3-5 hours after last meal 25g 2 cups 15g 20g 30g 60g
4. 1-3 hours before workout 25g 2 cups 15g 40g 55g 80g
5. 1/2 shake during workout, 1/2 right after 25g whey in water 55g
6. Bedtime 25g 2 cups 15g 65g 80g 130g
NON-WEIGHT TRAINING DAY
1. Waking 30g 2 cups 10g 25g
MEAL NUMBER

2. 3-5 hours after last meal 30g 2 cups 15g 25g

3. 3-5 hours after last meal 30g 2 cups 15g 25g
4. 3-5 hours after last meal 30g 2 cups 15g 25g
5. Bedtime 30g casein in water 25g
 © 2017 RENAISSANCE PERIODIZATION See enclosed FAQ for more options! (*Grams of protein, fat & carbs are from healthy sources, not total weight of food)
Any Fish (Tuna, Salmon, etc.) Broccoli Asparagus Any Nuts Whole Grain Bread Gatorade/Powerade
Any Seafood (Shrimp, Scallops etc.)  Spinach Cauliflower Avocado Rice (any type) Lemonade

MUSCLE GAIN 2 Chicken Breast

Turkey Breast
Any Meat 90% or Leaner
Tomatoes
Green Peppers
Asparagus
Brussels Sprouts
Green Beans
Zucchini
Olive Oil
Canola Oil
Avocado Oil
Whole Wheat Pasta
Oatmeal
Sweet Potatoes
Coconut Water
Advanced Carbs (Vitargo, etc.)
Kool Aid
Egg Whites 1 Cup = 1 Small Handful Any Natural Nut Butters Any Fruit Any Fruit Juice

PROTEIN VEGGIES HEALTHY FATS HEALTHY CARBS WORKOUT CARBS

FIRST THING AM TRAINING LIGHT MODERATE HARD

1. 2/3 of shake upon waking, 1/3 during workout 25g whey in water 40g
2. 20 minutes after workout 25g 1.5 cups 10g 80g 110g 120g
MEAL NUMBER

3. 2-4 hours after last meal 25g 1.5 cups 15g 55g 80g 100g
4. 3-5 hours after last meal 25g 1.5 cups 15g 40g 60g 80g
5. 3-5 hours after last meal 25g 1.5 cups 15g 30g 30g 35g
6. Bedtime 25g casein in water 25g 30g 30g 35g
TRAINING AFTER 1 MEAL LIGHT MODERATE HARD

1. 1-3 hours before workout 25g 1.5 cups 15g 40g 60g 80g
2. 1/2 shake during workout, 1/2 right after 25g whey in water 25g
MEAL NUMBER

3. 40 minutes after workout 25g 1.5 cups 10g 80g 110g 120g
4. 2-4 hours after last meal 25g 1.5 cups 15g 55g 80g 100g
5. 3-5 hours after last meal 25g 1.5 cups 15g 40g 40g 50g
6. Bedtime 25g casein in water 25g 30g 30g 35g
TRAINING AFTER 2 MEALS LIGHT MODERATE HARD

1. Waking 25g 1.5 cups 15g 40g 40g 50g

2. 1-3 hours before workout 25g 1.5 cups 15g 40g 60g 80g
MEAL NUMBER

3. 1/2 shake during workout, 1/2 right after 25g whey in water 25g
4. 40 minutes after workout 25g 1.5 cups 10g 80g 110g 120g
5. 2-4 hours after last meal 25g 1.5 cups 15g 55g 80g 100g
6. Bedtime 25g casein in water 25g 30g 30g 35g
TRAINING AFTER 3 MEALS LIGHT MODERATE HARD

1. Waking 25g 1.5 cups 15g 40g 40g 50g

2. 3-5 hours after last meal 25g 1.5 cups 15g 40g 40g 50g
MEAL NUMBER

3. 1-3 hours before workout 25g 1.5 cups 15g 40g 60g 80g
4. 1/2 shake during workout, 1/2 right after 25g whey in water 25g
5. 40 minutes after workout 25g 1.5 cups 10g 80g 110g 120g
6. Bedtime 25g casein in water 25g 30g 80g 100g
TRAINING AFTER 4 MEALS LIGHT MODERATE HARD

1. Waking 25g 1.5 cups 15g 30g 30g 60g

2. 3-5 hours after last meal 25g 1.5 cups 15g 30g 40g 60g
MEAL NUMBER

3. 3-5 hours after last meal 25g 1.5 cups 15g 30g 60g 60g
4. 1-3 hours before workout 25g 1.5 cups 15g 55g 80g 80g
5. 1/2 shake during workout, 1/2 right after 25g whey in water 55g
6. Bedtime 25g 1.5 cups 15g 80g 130g 120g
NON-WEIGHT TRAINING DAY
1. Waking 30g 1.5 cups 10g 50g
MEAL NUMBER

2. 3-5 hours after last meal 30g 1.5 cups 15g 50g
3. 3-5 hours after last meal 30g 1.5 cups 15g 50g
4. 3-5 hours after last meal 30g 1.5 cups 15g 50g
5. Bedtime 30g casein in water 25g
 © 2017 RENAISSANCE PERIODIZATION See enclosed FAQ for more options! (*Grams of protein, fat & carbs are from healthy sources, not total weight of food)
Any Fish (Tuna, Salmon, etc.) Broccoli Asparagus Any Nuts Whole Grain Bread Gatorade/Powerade
Any Seafood (Shrimp, Scallops etc.)  Spinach Cauliflower Avocado Rice (any type) Lemonade

MUSCLE GAIN 3 Chicken Breast

Turkey Breast
Any Meat 90% or Leaner
Tomatoes
Green Peppers
Asparagus
Brussels Sprouts
Green Beans
Zucchini
Olive Oil
Canola Oil
Avocado Oil
Whole Wheat Pasta
Oatmeal
Sweet Potatoes
Coconut Water
Advanced Carbs (Vitargo, etc.)
Kool Aid
Egg Whites 1 Cup = 1 Small Handful Any Natural Nut Butters Any Fruit Any Fruit Juice

PROTEIN VEGGIES HEALTHY FATS HEALTHY CARBS WORKOUT CARBS

FIRST THING AM TRAINING LIGHT MODERATE HARD

1. 2/3 of shake upon waking, 1/3 during workout 25g whey in water 55g
2. 20 minutes after workout 25g 1 cup 10g 110g 120g 120g
MEAL NUMBER

3. 2-4 hours after last meal 25g 1 cup 15g 80g 100g 100g
4. 3-5 hours after last meal 25g 1 cup 15g 60g 80g 90g
5. 3-5 hours after last meal 25g 1 cup 15g 30g 35g 50g
6. Bedtime 25g casein in water 25g 30g 35g 50g
TRAINING AFTER 1 MEAL LIGHT MODERATE HARD

1. 1-3 hours before workout 25g 1 cup 15g 60g 80g 80g
2. 1/2 shake during workout, 1/2 right after 25g whey in water 35g
MEAL NUMBER

3. 40 minutes after workout 25g 1 cup 10g 110g 120g 120g

4. 2-4 hours after last meal 25g 1 cup 15g 80g 100g 100g
5. 3-5 hours after last meal 25g 1 cup 15g 40g 50g 80g
6. Bedtime 25g casein in water 25g 30g 35g 60g
TRAINING AFTER 2 MEALS LIGHT MODERATE HARD

1. Waking 25g 1 cup 15g 40g 50g 80g

2. 1-3 hours before workout 25g 1 cup 15g 60g 80g 80g
MEAL NUMBER

3. 1/2 shake during workout, 1/2 right after 25g whey in water 35g
4. 40 minutes after workout 25g 1 cup 10g 110g 120g 120g
5. 2-4 hours after last meal 25g 1 cup 15g 80g 100g 100g
6. Bedtime 25g casein in water 25g 30g 35g 60g
TRAINING AFTER 3 MEALS LIGHT MODERATE HARD

1. Waking 25g 1 cup 15g 40g 50g 80g

2. 3-5 hours after last meal 25g 1 cup 15g 40g 50g 80g
MEAL NUMBER

3. 1-3 hours before workout 25g 1 cup 15g 60g 80g 80g
4. 1/2 shake during workout, 1/2 right after 25g whey in water 35g
5. 40 minutes after workout 25g 1 cup 10g 110g 120g 120g
6. Bedtime 25g casein in water 25g 80g 100g 100g
TRAINING AFTER 4 MEALS LIGHT MODERATE HARD

1. Waking 25g 1 cup 15g 30g 60g 80g

2. 3-5 hours after last meal 25g 1 cup 15g 40g 60g 80g
MEAL NUMBER

3. 3-5 hours after last meal 25g 1 cup 15g 60g 60g 80g
4. 1-3 hours before workout 25g 1 cup 15g 80g 80g 80g
5. 1/2 shake during workout, 1/2 right after 25g whey in water 70g
6. Bedtime 25g 1 cup 15g 130g 120g 120g
NON-WEIGHT TRAINING DAY
1. Waking 30g 1 cup 10g 50g
MEAL NUMBER

2. 3-5 hours after last meal 30g 1 cup 15g 50g

3. 3-5 hours after last meal 30g 1 cup 15g 50g
4. 3-5 hours after last meal 30g 1 cup 15g 50g
5. Bedtime 30g casein in water 25g
 © 2017 RENAISSANCE PERIODIZATION See enclosed FAQ for more options! (*Grams of protein, fat & carbs are from healthy sources, not total weight of food)
Any Fish (Tuna, Salmon, etc.) Broccoli Asparagus Any Nuts Whole Grain Bread Gatorade/Powerade
Any Seafood (Shrimp, Scallops etc.)  Spinach Cauliflower Avocado Rice (any type) Lemonade

NEW BASE Chicken Breast

Turkey Breast
Any Meat 90% or Leaner
Tomatoes
Green Peppers
Asparagus
Brussels Sprouts
Green Beans
Zucchini
Olive Oil
Canola Oil
Avocado Oil
Whole Wheat Pasta
Oatmeal
Sweet Potatoes
Coconut Water
Advanced Carbs (Vitargo, etc.)
Kool Aid
Egg Whites 1 Cup = 1 Small Handful Any Natural Nut Butters Any Fruit Any Fruit Juice

PROTEIN VEGGIES HEALTHY FATS HEALTHY CARBS WORKOUT CARBS

FIRST THING AM TRAINING LIGHT MODERATE HARD

1. 2/3 of shake upon waking, 1/3 during workout 30g whey in water 40g
2. 20 minutes after workout 30g 2 cups 10g 50g 65g 85g
MEAL NUMBER

3. 2-4 hours after last meal 30g 2 cups 15g 35g 45g 65g
4. 3-5 hours after last meal 30g 2 cups 15g 25g 35g 45g
5. 3-5 hours after last meal 30g 2 cups 15g 15g 20g 30g
6. Bedtime 30g casein in water 25g 15g 20g 30g
TRAINING AFTER 1 MEAL LIGHT MODERATE HARD

1. 1-3 hours before workout 30g 2 cups 25g 25g 35g 45g
2. 1/2 shake during workout, 1/2 right after 30g whey in water 30g
MEAL NUMBER

3. 40 minutes after workout 30g 2 cups 10g 50g 65g 85g

4. 2-4 hours after last meal 30g 2 cups 15g 35g 45g 65g
5. 3-5 hours after last meal 30g 2 cups 15g 25g 35g 45g
6. Bedtime 30g casein in water 25g 15g 20g 30g
TRAINING AFTER 2 MEALS LIGHT MODERATE HARD

1. Waking 30g 2 cups 15g 25g 35g 45g

2. 1-3 hours before workout 30g 2 cups 15g 25g 35g 45g
MEAL NUMBER

3. 1/2 shake during workout, 1/2 right after 30g whey in water 30g
4. 40 minutes after workout 30g 2 cups 10g 50g 65g 85g
5. 2-4 hours after last meal 30g 2 cups 15g 35g 45g 65g
6. Bedtime 30g casein in water 25g 15g 20g 30g
TRAINING AFTER 3 MEALS LIGHT MODERATE HARD

1. Waking 30g 2 cups 15g 25g 35g 45g

2. 3-5 hours after last meal 30g 2 cups 15g 25g 35g 45g
MEAL NUMBER

3. 1-3 hours before workout 30g 2 cups 15g 25g 35g 45g
4. 1/2 shake during workout, 1/2 right after 30g whey in water 30g
5. 40 minutes after workout 30g 2 cups 10g 50g 65g 85g
6. Bedtime 30g casein in water 25g 25g 35g 45g
TRAINING AFTER 4 MEALS LIGHT MODERATE HARD

1. Waking 30g 2 cups 15g 15g 20g 30g

2. 3-5 hours after last meal 30g 2 cups 15g 15g 20g 30g
MEAL NUMBER

3. 3-5 hours after last meal 30g 2 cups 15g 15g 20g 40g
4. 1-3 hours before workout 30g 2 cups 15g 35g 45g 60g
5. 1/2 shake during workout, 1/2 right after 30g whey in water 60g
6. Bedtime 30g 2 cups 15g 50g 65g 90g
NON-WEIGHT TRAINING DAY
1. Waking 35g 2 cups 10g 25g
MEAL NUMBER

2. 3-5 hours after last meal 35g 2 cups 15g 25g

3. 3-5 hours after last meal 35g 2 cups 15g 25g
4. 3-5 hours after last meal 35g 2 cups 15g 25g
5. Bedtime 35g casein in water 25g