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2-A-Day Diet Template FAQ: 1.) My Protein Intake Seems Low Will I Lose Muscle From This Little Protein?

This document provides answers to common questions about the 2-a-Day Diet Template. [1] Most individuals only need 1g of protein per pound of body weight per day to prevent muscle loss. [2] The second workout of the day should be less intense than the first to aid in recovery. [3] A second daily shake is recommended if the second workout meets intensity standards and is not solely low-intensity cardio. The document provides guidance on determining macro intake and adjusting as needed based on goals and results.

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64 views3 pages

2-A-Day Diet Template FAQ: 1.) My Protein Intake Seems Low Will I Lose Muscle From This Little Protein?

This document provides answers to common questions about the 2-a-Day Diet Template. [1] Most individuals only need 1g of protein per pound of body weight per day to prevent muscle loss. [2] The second workout of the day should be less intense than the first to aid in recovery. [3] A second daily shake is recommended if the second workout meets intensity standards and is not solely low-intensity cardio. The document provides guidance on determining macro intake and adjusting as needed based on goals and results.

Uploaded by

Marco Torre
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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2-a-Day Diet Template FAQ

1.) My protein intake seems low; will I lose muscle from this little protein?

The most protein almost all individuals need is 1g per pound of body mass per day. That means if you
weigh 150lbs, you almost certainly can’t benefit from any more than 150g of protein per day. This holds
true even for very highly active and hard training athletes in almost all circumstances. Unless you’re
weeks or days away from a natural bodybuilding show, you’re unlikely to need any more protein.

But what about eating extra? Is that ok? Well, on a mass phase, extra protein makes you much less
hungry and is very tough to eat, which can prevent you from getting all the calories you need to grow.
On a cutting phase, any more protein than necessary means less carbs or fat than needed, which can
cost you muscle and performance.

Lastly, protein sources in the diet are mostly meats and shakes, but grains and nuts contain lots of
protein too. Theirs is not the best protein, so just eating grains and nuts won’t do, but if you have a base
of meats and shakes, you DO count the nuts and grains toward total protein. So if you just count the
meats and shakes in the protein column, that number actually underestimates your true protein intake
on the diet. We’ve made the calculations in such a way that in almost all cases, you won’t ever risk
muscle by consuming too little protein. If you’re interested in learning more about the rationale and
research behind meeting protein needs, please check out our book.

2.) What if my 2nd workout is less intense than my first workout?

Per the recommendations in the “Science of Glycogen Repletion” document you’ve also received, we in
fact highly recommend that your second workout be less intense and voluminous than your first. Even if
your workout is rather easy and light, the carb consumption after the first and during/after the second
workouts make sure to replete and recover you for tomorrow’s workout or more training later in the
week.

It is possible that your second workout is SO EASY that it doesn’t even require its own dedicated
template and can thus be squeezed in before a later meal on the 1x per day templates. Our
categorization for this cutoff is if your workout burns fewer calories than your body mass in pounds.
That means that if you weigh 150lbs and your workout is 150 calories or more, using the 2x per day
templates is likely a benefit. If you weigh 150lbs and your workout is anything less than 150 calories,
then you can just squeeze it in before a 1x template meal and likely need no 2x per day nutrition.

What kind of workouts burn what kind of calories? Well, a typical metcon will burn more than a person’s
body mass in pounds-to-calories, but a pure mobility session likely won’t. Anything that gets you
sweating and your heart pumping for longer than 30 minutes almost certainly counts as a workout that
might benefit from 2x per day nutrition.

3.) What if my 2nd workout of the day is just cardio?


If you’re doing cardio purely for body fat reduction and not for performance enhancement in a cardio-
component sport, you’ll probably not need 2x per day nutritional considerations. However, if you’re
doing cardio hard in order to enhance endurance, you’ll very likely benefit from including 2x per day
nutrition.

4.) How can I determine if I really need a 2nd workout shake of the day?

Easy. If your workout is hard enough to meet the requirements of question #2 above and if it’s not pure
cardio for fatloss from #3 above, you’ll likely benefit from a shake!

5.) Do I count the carbs in the fat sources?

That’s actually your call. If you’re super nitty-gritty and you like to be very precise, you can count the
carbs in fat sources and the fats in carb sources. If you’re very much interested in results but want to
keep the diet simple yet effective, you don’t have to count ancillary sources of fat and carbs. However,
make sure you’re doing one OR the other and not going back and forth between the two.

For example, if you count carbs in your ancillary sources when you’re getting most of your fats via olive
oil, that’s cool. The problem arises when you switch to peanut butter the next week and STOP counting
carbs in your fat sources, you’ve just increased your carbs and calories by quite a bit and not accounted
for them. Thus the change becomes not just a switch in fat sources but a sizable shift in carbs and fats as
well. The best way to approach the problem is to count or not count ancillary sources, and either way,
make frequent rotations of fat and carb sources to stay healthy and keep the diet more pleasant with
variety.

If you COUNT ancillaries, you can make less frequent rotations of fat and carb sources work by
accounting for everything. If you DON’T count, then we highly recommend rotating sources every
several days at the longest to make sure the average calories and carbs are steady.

6.) My carb intake seems REALLY high, is that ok? I'm worried about gaining weight.

Great news! No one person in history has EVER gained a single bit of weight from eating too many carbs.
It’s always been the calories that those carbs contribute to that actually cause the weight gain. Because
we’ve adjusted the templates to reflect your likely calorie intake and given you the instructions by which
to alter fats if you’re gaining too fast, there’s no need to cut carbs.

Those carbs are your absolute best friend during performance and recovery, so we’d much rather make
adjustments to the fats than the carbs.

7.) I feel bloated from all of the carbs, is that normal?

Totally. Most people will bloat up 2-4 pounds when they up their carbs because every gram of loaded
muscle glycogen brings with it up to 3 grams of water. Now, that’s intra-muscular water and combined
with the glycogen, it highly enhances performance. It’s not something we want to get rid of. Sure, you
can cut your carbs back down and shrink a bit, but you’ll feel flat and your performance will suffer.
Less commonly, bloating might occur because you’re eating foods you’re not used to or foods that your
GI tract might not get along with so well. We highly encourage you to experiment with carb sources that
feel better for you.

8.) I just want to maintain my weight, what do I do?

Just follow the weight maintenance instructions right in the original templates guide document! Lower
your fats if you gain, raise them if you lose!

9.) This seems like a LOT of food, is this normal?

As long as you make your fat adjustments and train hard, your weight should be stable within several
days or weeks. If it’s a ton of food and you’re dieting to be leaner, GREAT! If it’s a ton of food and you’re
dieting to get bigger… well, good luck!

Choosing to eat tastier food that still meets your per-meal requirements can make eating bunches of
food easier and more fun, so you might want to give that a try if you haven’t.

10.) This doesn't seem like enough food, is this normal?

Just like with #9 above, the fat adjustments should take care of the calories. If you’re gaining and you’re
not gaining fast enough, adding the fats or going up to the next phase in your template usually solves
the “not enough food” problem very quickly.

If you’re on a cut and the food amounts seem tiny, you can try to eat more voluminous foods that are
high in fiber and water such as whole grains (oatmeal is a great choice), as well as foods that are lower
in flavor and seasonings, which can actually make food cravings easier. Just remember this… oftentimes
the most rewarding goals don’t have the easiest journeys, so some hunger and “not enough food
feelings” come standard with a late-stage cutting diet.

11.) I'm interested in upgrading to the coaching, how do I get that?

More good news; we’d love to have you as a personal client! At RP, we have multiple incredibly
dedicated and absurdly qualified personal diet consultants that will build you a customized diet to your
particular needs, modify it for you, and keep you on track every step of the way. They either have PhDs
or compete at the world-class level in their sport… often both!

If you’d like to upgrade to personalized coaching, just log on to


http://renaissanceperiodization.com/services-and-rates-2/ and browse some of the options. Go to the
“shop” page to buy one, and the site will guide you the rest of the way. If you’d like to speak to someone
about which plan or consultant is best for you before you buy a package, please email
renperiod@gmail.com and we’ll be more than happy to get you on your way.

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