The Renaissance Diet
Mike Israetel, Jennifer Case, James Hoffmann
Format: PDF / Kindle (mobi) / ePub
ARE YOU CONFUSED ABOUT HOW TO EAT TO MAXIMIZE YOUR PERFORMANCE?
IS YOUR CURRENT DIET HELPING YOU ACHIEVE THE PHYSIQUE YOU WANT?
The expert team of PhDs from Renaissance Periodization has created a guide to help effectively answer your nutrition questions with scientifically sound principles.
Dr. Mike Israetel, PhD in Sport Physiology and professor of Exercise Science at the University of Central Missouri, handles the nutrition of top athletes in strength and physique sports and created The Renaissance Diet to help you perform better and get the body that you want.
Along with Dr. Mike’s expertise, Dr. Jennifer Case and Dr. James Hoffmann lend their expertise to create a comprehensive guide on how much to eat, what to eat and when to eat it, to maximize your performance and have a physique to match your strength.
THE RENAISSANCE DIET WILL HELP YOU…
-Understand how many calories you need to eat to maximize performance and burn fat.
-Correctly balance your macronutrient intake for your training and physique goals.
-Time your meals to get the most out of your nutrition.
-Select optimal foods to fuel performance.
-Understand which supplements actually work and why.
-Improve your health with proper micronutrient intake and hydration.
-Periodize your diet for long term effectiveness.
-Dispel common diet myths and fads
-Improve your training with the included ‘Trinity Powerlifting Templates’With so much information and misinformation available now about nutrition, you need sources you can trust. The authors of The Renaissance Diet combine scientific expertise with practical knowledge.
Dr. Israetel, Dr. Case and Dr. Hoffman not only have PhDs and are actively serving as professors and researchers, they are also high level competitors and coaches in powerlifting, bodybuilding, rugby, and combat sports. This combination of scientific knowledge and practical experience is the best in helping you achieve your goals.
The Renaissance Diet: A Scientific Approach to Getting Leaner and Building Muscle is your ultimate guide to learning how to more effectively and efficiently fuel your body for improved performance and a better physique. Let these experts take the guesswork out of your nutrition and starting reaching your goals now.
more powerful than nutrient timing in their effects on body composition. A deviation from optimal calorie balance can make or break a diet goal. A deviation from macronutrient amounts, especially protein intake, can seriously hinder goals. But a deviation from optimal timing will only have at most a small effect on the results of a program. So long as you get your calories and macros right, timing is a much smaller concern, responsible for at most about 20% and possibly as little as 10% to the
total impact of a diet plan. Now, before we just abandon timing outright, it’s helpful to think of what kinds of individuals will benefit from it. If a person has a very busy schedule and modest body composition goals, timing may not need to be a big concern. But if you can make time to eat around your schedule, and you have a powerlifting meet or bodybuilding show coming up, then a 10% enhancement in your diet progress is WELL WORTH the timing effort. How many people feel comfortable giving up
of greens, carbs, and meats, not just “broccoli, brown rice, and chicken” every day. Dietary fat is needed to facilitate the delivery and absorption of fat soluble vitamins. Many of the fortified cereals contain adequate amounts of both fat and water soluble vitamins. If there is concern regarding vitamin intake when on a restrictive diet, a once-a-day multivitamin can be consumed to function as a partial insurance policy (though not sustainable indefinitely). Minerals When thinking about
templates for the three distinct phases of powerlifting performance; hypertrophy, basic strength, and peaking. These templates are designed with a typical seasoned middleweight lifter in mind (3-5 years of training, 198lb class, drug free), so they are just a sample that can be tweaked to your needs, not a holy grail to follow without modification. In the powerlifting training book to come, detailed explanations of how to tailor the basic templates to your particular needs will run many pages in
Less than 6 working sets for compound lower body moves - Less than 10 working sets for compound upper body moves or any isolation moves Moderate workouts: - Sets of 5 reps per set on average - 6+ working sets for compound lower body moves - 10+ working sets for compound upper body moves or any isolation Hard Workouts: - Sets of 10 reps per set on average - 6+ working sets for compound lower body moves - 10+ working sets for compound upper body moves or any isolation For each of the above