I just ended my first 10-week cut using the RP (Renaissance Periodization) Diet App. I have followed Renaissance Periodization for some time and use a lot of the information I have learned from them in several of the courses I teach. They (a group of highly trained and experienced PhDs and RDs) have offered training and diet templates for some time. I have admired the results that their clients have achieved, but never purchased the templates and coaching services. Then came the app. Free for the first two weeks and $14.99/month, thereafter, I couldn’t pass. So I committed to a goal of losing 10 pounds in ten weeks (a rather modest goal).
The app is incredibly easy to use. Simply enter some basic information and set your goal. Based on your sleep/wake and training schedule and desired number of meals the app determines your meal timing and macro balance (it tells you precisely how many grams of protein, fat, and carbohydrates to include in each meal). All you have to do is plan meals and measure. Portion control is spot on. There is no need to count calories.
There were two updates in the 10-week period, and the latter was noteworthy. They added a bar-scan feature (which I find extremely helpful—and it improved my macro precision dramatically) and restaurant options. I believe I may have seen even faster and greater success, if these were available from the start.
The beauty of the app is that the plan evolves according to your progress. In the current version (1.8), the dieter is walked through a three-step process for each meal. Food selection always begins with protein (Step 1). This selection (which, now, includes scanned foods and restaurant selections) populates all macros (protein, fat, and carbohydrate). I like this over the original version because most protein selections contain some carbohydrates that could go unaccounted—especially important during low-carb weeks. Step 2 populates both fat and carbs, and Step 3 adds only carbs. Protein remains stable throughout the cut (roughly 1 g per pound of body weight). Fats are varied according to the total caloric need, as well as the timing, frequency, and intensity of workouts. Carbs are the major adjustment from week-to-week. Initially, my carbs seemed high (though I lost weight at a faster rate than planned). As my weight loss slowed, the carb restriction increased accordingly. In the final three weeks, I opted for a more aggressive approach, and the app dropped my carbs to a mere 30 g. In this week my fat loss was greatly accelerated, and carbs were automatically increased for the subsequent weeks.
During the carb-restrictive week, I was asked to limit myself to 5 g per meal. This seemed impossible, but with the app, it was easy to figure out. I actually learned that I could still eat a lot by making better choices (like spinach in my eggs and protein shakes, eating cauliflower and broccoli most meals, and eating an arugula salad for “second lunch”). I had to cut all breads and limit fruits (I supplemented with Biotest’s Superfood in at least one shake), but I was never hungry.
I never felt hungry throughout the cut. I also felt like I was being told to eat rather than not to eat. The six meals came frequently enough (and with reminders to eat) that I never felt deprived. I also felt that my energy levels were fairly stable throughout the cut.
So, how were my results? Pretty exceptional, in my opinion.
I hit my first goal (lost 10 lb) in about 6-1/2 weeks. I, then, adjusted my goal (another 7 lb loss) for the remaining weeks. I hit my goal weight (220 lb; -17.6 lb) in 8 weeks, and ended the cut at an average weight of 217.1 lb (217.6 lb for my check-in). This is a loss of 20.5 lb in 10 weeks. The recommendation for sustainable weight loss is 1-2 pounds, so I would not have wanted to lose any more. In fact, I probably should have opted for a slower cut.
I wish I had the foresight to have had my body composition measured at the start of the 10-week cut. My most recent body composition, prior to increasing my weight to 237.6 lb, was 15.8% body fat (223.3 lb total body weight and 188 lb lean mass—November 11, 2018). At the end of this cut, I measured 15.3% body fat (218.7 lb total body weight and 185 lb lean mass—October 11, 2019). The loss of lean mass surprised me, but it is what it is. Assuming I had lost no muscle mass between the last body composition and the start of this cut, I started on August 1st at 237.6 lb total body weight and 20.8% body fat. Losing 3 lb of muscle and 17 lb of fat, isn’t too bad, really. It is not ideal to lose muscle mass, but I suspect my decision to go more aggressive in week seven did not help. (I lost roughly 8.2 lb between September 20 and September 30—not accounting for average weight. This is much too much, and the app adjusted my carbohydrates accordingly.)
I was quite meticulous about weighing my foods. I did, however, sneak an ounce of dark chocolate (usually 85% cacao) most nights and indulged in an occasional beer (target: 4-5% ABV) or glass of wine. I might also grab a couple almonds from time to time between meals, but, overall, I never felt deprived or the need to “cheat”. I especially appreciated not having to count calories.
The RP Diet is plan not a tracking app. I had considerable flexibility in what I ate—and was easily led to the best choices. I just had to follow along.
The next step is to follow a maintenance plan and see where that goes. I plan to have more frequent body composition measurements to more precisely trace the progress. I am actually excited to start. I certainly want to maintain the habits I have adopted over the last 10 weeks.
I highly recommend the RP Diet App. It might feel a bit restrictive, but shouldn’t an effecting fat loss plan?
Be your best today; be better tomorrow.
Carpe momento!
