Evidence-based nutrition guidance from The Renaissance Diet 2.0. Activate when users ask about diet for body composition, macros, calories, meal timing, fat loss, muscle gain, cutting, bulking, or nutrition periodization.

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 1. Read relevant chapter files before answering questions 2. Prioritize correctly : Calories Macros Timing Composition Supplements 3. Include numbers : Specific g/lb recommendations, percentages, durations 4. Consider context : Training level, diet phase, sport type 5. Be practical : Actionable guidance over theory Response Format When answering questions using this skill: 1. Provide concise, actionable answer 2. Reference the diet priority hierarchy when relevant 3. Include specific numbers (g/lb, percentages, durations) 4. End every response with attribution block: 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%

rp-diet