The Sculp Diet App builds you a plan exactly and only for your specific needs, schedule, and preferences. It’s the least generic diet plan that’s ever been sold.
The app tells you what macros to hit meal by meal, and give you exact weights of every selected food you have to eat to meet those macros. If you want to maximize your chances of success, eat only the foods listed in the plan, or very similar whole foods. If you’re going to eat foods not listed, please count them to within 5g per macro. So if a your plan says to consume a meal of 20g of protein, 35g of carbs and 10g of fat, and you consume foods with a total of 17g protein, 37g carbs, and 11g fat, you’re in the clear!
A food scale. Nothing fancy; just a scale that weighs food to the nearest gram.
A bathroom scale. Again, nothing fancy, just a digital scale that will let you weight yourself so that you can tell the app what you weigh and it can adjust your diet from there.
Access to training equipment. We highly recommend you train at a commercial gym, as the equipment there will allow you to get your best results in fat loss and muscle retention or gain. If you train at a non-commercial gym, like a box, or even in your own home, that’s just fine. Can you use this app without training at all? Yes, but results will be highly limited.
Choose the body type that looks the most like you do NOW – not how you WANT to look. The diet will work very well no matter which body type you choose, but it will work just a bit better if you choose the one closest to how you look.
If you have a rough idea of your body fat percentage you can use the tables below to help choose the closest body type.
| Body Type | Body Fat % |
|---|---|
| 1 | < 20% |
| 2 | 20%-27% |
| 3 | 27%-35% |
| 4 | > 35% |
| Body Type | Body Fat % |
|---|---|
| 1 | < 15% |
| 2 | 15%-22% |
| 3 | 22%-30% |
| 4 | > 30% |
For the best results, it’s best to focus either on Fat Loss OR Muscle Gain. If you’d like BOTH, then getting a bit leaner first by choosing Fat Loss, and then choosing muscle gain AFTER you’re done with the fat loss plan is a wise idea. If you’d like to eat healthier and just get leaner and stronger slowly, Maintenance is the plan for you.
The Fat Loss diet plan sets you up to lose fat slowly and steadily over your chosen diet duration. The plan isn’t just optimized for fat loss, as it’s also designed in such as way as to try to preserve as much of your muscle as possible, so at at the end of your diet, you are leaner, healthier, and maybe even stronger!
The maintenance plan serves three main puSculposes:
First, it’s a diet guide that keeps you around the same bodyweight while fueling great workouts and improving your health. For this puSculpose, you can run the maintenance phase any time.
Second, maintenance eating can help your body recover its hormonal and psychological settling points after a strict Fat Loss diet. Maintaining right after a fat loss diet can ensure that you don’t just regain the weight, and can help you keep the lost fat off in a healthy, sustainable way.
Lastly, the maintenance phase can be used to give your body a break after a long stretch of Muscle Gain dieting, and let some of the muscle take hold a bit better, so that when you do your next Fat Loss diet, you keep most of your new muscle instead of losing a good deal of it.
The maintenance phase should last a minimum of 2/3 as many weeks as your fat loss diet took, but the longer or harsher your diet, the longer it needs to be (8 – 12 weeks is common). If you attempt to come out of maintenance too soon and transition into another dieting phase, you will ultimately end up having to reduce your calories even further than before just to initiate weight loss, because your metabolism/hormones have yet to normalize to their pre-diet levels. Similarly, if you add non-diet food too quickly, you will quickly start to regain the weight you just lost, because, coming out of a diet, your body is primed for (fat) storage. This is not ideal, and ultimately leads to no good yo-yo dieting.
As such, the maintenance diet is invaluable, and must be taken seriously. In our opinion, it’s just as critical to your success than the diet phase itself.
Muscle Gain feeds you the specific nutrients your body needs to gain muscle. This means that you’ll be gaining a bit of weight during this diet, and perhaps just a bit of that will be fat, too. This is both OK and neccesary, as weight gain is by far the most effective process for muscle gain, and the fat you gain will come off very quickly when you do your next Fat Loss phase. If you’ve never done an intentional Muscle Gain phase and you want to be more muscular and perform better, we HIGHLY recommend it!
We recommend choosing a very moderate goal when it’s for the first time. We recommend a duration of 6-9 weeks for your first diet. We HIGHLY recommend you aim for the recommended goal OR EVEN SOMETHING EASIER, since it’s very easy to make the diet tougher after you succeed and much harder to re-start an easier diet if you fail a crazy hard one!
| Activity Level | Description |
|---|---|
| Mildly Active | Your job isn’t physical. Your job consists mostly of sitting while working. You drive to and from work, and you while you might have some physical hobbies, they aren’t the kinds that take hours and leave you sweating and drained after. |
| Moderately Active | Your job involves quite a bit of moving around (walking, lifting) and you might have some physically active hobbies. You spend the majority of your day moving around and while you do spend some of it sitting, there’s more moving than sitting for sure. If you’re not sure if you’re quite active enough to choose this option, choose ‘Mildly Active’ instead to be on the safe side. |
| Heavily Active | You’re either up and about all day at work, have hours of physical hobbies or transport (walk or bike to work, walk pets), or a good deal of both. If you look back on your typical day, you’re moving around almost all the time. If you’re not sure if you’re quite active enough to choose this option, choose ‘Moderately Active’ instead to be on the safe side. |
| Very Heavily Active | You’re on your feet and moving around almost all of your waking hours, but you’re not just moving around… you’re doing hard, physical work. This means you have both a very physical job and a highly active home or recreation life. An example is doing construction during the day, training clients at a gym in the evening, and playing roughhousing games with your kids before bedtime. Only choose this day type if you’re so physically busy that you often have trouble sitting down for meals during the day. If you’re not sure if you’re quite active enough to choose this option, choose ‘Heavily Active’ instead to be on the safe side. |
Please choose the number of meals you’d like to eat on this day of the week. 4, 5, or 6 meals per day are all effective strategies and the difference in your results from choosing any one of them will be very minimal. The most important factor in which one you pick should be convenience and sustainability. For example, if you know you’re going to have trouble getting a lot of meals in per day, by all means, choose 4 meals and not any more!
Select how many workouts you’ll be doing on this day of the week. If it’s a rest day, choose zero. Don’t feel pressured to try to work out more than usual on this diet plan. Just fit the diet around your current workout schedule. Please note that these have to be dedicated weight training or sport training workouts. Fat loss cardio sessions or recreation activities, no matter how demanding, do not count as workouts in this case.
| Workout Intensity | Description |
|---|---|
| Light | Though you might be training hard when you are actually training, you spend most of your session (counted by time literally spent in various activities) warming up or resting for the next attempt, such as training for heavy sets of 3 reps, for example. If you’re working continuously the whole time, the work is no harder than a brisk walk. Most weightlifting, powerlifting, and fitness sport workouts fall into this category. |
| Moderate | If you’re weight training, you spend about half of the time actually lifting and about half either warming up or resting between attempts. Hard bodybuilding training is a great example. If you’re doing continuous exercise, it’s a pretty good pace, but not at your limit. Something like a 5k run pace. If you HAD to push it harder, you could, but it would take a lot. If you’re not sure if your training is quite hard enough to choose this option, choose ‘Light’ instead to be on the safe side. |
| Hard | When training, you spend the majority of the time actually working and not resting or warming up. It’s go go go. And you’re not just going through the motions… you’re being pushed close to your limits the majority of your time. After such training, you feel totally spent. You’re often drenching your clothes completely with sweat and you can barely breathe during and after workouts of this difficulty. If you’re not sure if your training is quite hard enough to choose this option, choose ‘Moderate’ instead to be on the safe side. |
It absolutely is, and here’s some valuable insight on the subject from Sculp’s Dr. Melissa Davis. We STRONGLY recommend never running two fat loss diets back to back without at least a 2/3 length maintenance period between them. (Maintenance should be at least 2/3 as long as the fat loss diet that preceded it.)
You don’t HAVE to do any kind of training, but the more you train, the more muscle you’ll put on or keep on, the healthier you will be, and the better your shape will be. Any kind of training works, but at least 2-3 sessions of weight training per week are recommended for best results.
If you’re dieting to lose fat OR gain muscle, high volume physique training is the best approach for either losing fat without losing muscle, or adding muscle without too much fat. If you’re doing sport training during these phases, backing off on that training a bit and adding a bit more physique training (plenty of sets and reps so long as you can recover) might be a good idea. If you’d like some guidance on this kind of training, look no further than the male and female physique templates:
If you’re in a maintenance phase, the kind of training you do is up to you, but, if you’d like guidance on weightlifting or powerlifting training, we’ve got apps than can help:
If you’re still a bit confused on matching your training to your diet, please check out this short video by Dr. Mike Israetel.
Absolutely. If you or members of your friend or family circle do not plan on training right now, we recommend our Healthy Diet Templates for a balanced eating lifestyle, including a lower carb option for those who prefer it. They can still use the app if they’d like, but the templates might be a bit simpler for those who don’t train and just want and eating guide for general health.