How important is it to eat at the times suggested?

The times provided are merely suggestions. It’s no problem to deviate by +/- 30 minutes to accommodate your schedule. To maximize energy, fullness and muscle building, do your best to eat as close to the suggested times as you can.

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!

How important is post- workout protein/eating?

You do not need to consume a protein shake 30 seconds after finishing your last set to make progress. Aim to get your post-workout meal in within 30 minutes of the time specified. Waiting longer past this point may start to slightly negatively impact your recovery and muscle building, so try to avoid delaying your post-workout meal beyond this for best results.

I missed a meal. What should I do?

For starters, eat a meal as soon as you’re able. Depending on when in the day this occurs, proceed as follows:

  • 1 Meal Left: If you missed meal #5 of a 6 meal plan, and it’s getting late, you can combine the last 2 meals into one.
  • 2 – 3 Meals Left: You should have ample time left to condense your timing to every 2 – 3 hours. If necessary, you can condense the last 2 meals into 1.
  • 4+ Meals Left: Eat as soon as able. You should have ample time left to condense your timing to every 2 – 3 hours.
Do l have to eat breakfast?

Unless you wake up and train very soon upon waking, it’s strongly recommended that you eat within an hour of waking. The longer you wait, the longer your body spends in a catabolic state, meaning it’s breaking down muscle for energy. This is not ideal, regardless of your goal. If you do not feel hungry upon waking, consider a shake or smoothie, which will go down easier than whole foods.

Will eating before bed make me fat?
 

No. Eating before bed will not make you fat. The change in your weight is directly related to the relationship between the food you consume and the energy you burn throughout the day. As long as you’re taking in less than you’re burning, you will lose weight. This is regardless of when you eat.

It's time for my next meal and I'm not hungry. What should I do?

First, consider waiting an additional hour and reassessing your hunger. Once you suSculpass 5 hours since your last meal, it’s time to consider eating soon. If weight loss is your goal, enjoy this feeling, as it’s unlikely to last long as you move through your fat loss diet and more food is removed from your plan. Consider having a shake or smoothie as part of the meal.

For weight gain, consider a smoothie or calorie dense foods such as oats, rice, cheese, eggs, and dried fruit. This will allow you to eat less filling food, yet still take in the calories you need to meet your goal. Also for those on the muscle gain diet, eat TASTY foods and make your foods tasty with creative cooking and seasoning, which will help “spice up” your weight gain. The Renaissance eCookbook Bundle is your friend, offering many great tips for great tasting, healthy food.