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Not concerned with sport performance or used to counting macros and measuring portions out to the gram? Get our Simplified RP Diet Templates instead!
*The below partial screenshot of an RP Diet Template is for preview purposes only, and not a usable RP Diet Template.
We’re very proud of our RP Diet Templates and we stand by their effectiveness. If you like them too but would like to experience the benefits of direct consultation by an incredibly qualified industry expert, please browse through our 1:1 coaching plans. We currently have room for new clients!
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to structure your meal timing for training days on which the training is done first thing in the morning and in every 3-4 hour interval
later, all the way up to a late night session before bedtime. Non-training day diets come standard with every template.
is designed to be run for approximately 3-6 months, with the programming to help you gain or lose anywhere
between 5 and 25lbs in that 3 months span, depending on your body size, caloric expenditure, and goals.
included with both the weight loss and muscle gain plan can be run indefinitely, as it is designed to maintain your new weight,
while continuing to improve your recovery and performance.
You can, if you would prefer a mobile app experience to these templates (these products are not designed to be used simultaneously: please use one or the other at any given time). Please note that the RP Diet App and RP Diet Templates are two entirely separate products/purchases.
If you're on iPhone, Download it here!
If you're on Android, Download it here!
Ideal for dieting on the go, the RP Diet App is your personal diet coach in your pocket, for only $15 a month! Just tell it a bit about yourself: your body type, schedule, favorite foods and how much weight you'd like to lose (or muscle you'd like to gain) and by when. It will then generate a personalized meal for every day of the week that will ensure you'll reach your goal in time! From there, it will remind you to eat your meals on time, and weigh yourself a couple of times a week, using your weight inputs to auto-tune your macros to keep you on track. Designed by Sport Nutrition PhDs, elite data scientists and developers with deep knowledge of RP products (who are themselves users), we believe the RP Diet App is the future of scientific dieting. But don't take our word for it: download for iPhone or Android today!
Each diet offers the option to structure your meal timing for training days on which the training is done first thing in the morning, and in every 3-4 hour interval later. Non-training day diets come standard with every template. You simply pick the timing and workout rating that fits your schedule/programming. The amounts listed on the templates are already laid out for you by us, you don’t have to plug anything in! All you have to do is pick the foods you like, measure the amounts, and eat to reach your goals!
Each muscle gain and weight loss diet is designed to be run for approximately 3 months, with the programming to help you gain or lose anywhere between 5 to 25lbs in that 3-month span, depending on your body size, caloric expenditure, and goals. The “base” diet tab can be run for as long as you want, if your goals are to maintain your weight and improve your recovery and performance. The diet recovery tabs (maintenance 1, 2, and new base) can help you use these templates for much longer than 3 months. Please note that the muscle gain templates only have 1 diet recovery tab at the end of a muscle gain phase.
Great question, the answer is we do not do that. We give a template with a list of food options, when to eat, and the amounts. Telling clients exactly which foods to eat is not a good strategy for diet compliance. The template approach is proven way more effective, with tens of thousands of clients around the world. The list of food options gives clients the ultimate flexibility to choose their favorite foods from the list provided. Please be sure to check out the screenshots on the product page to get an idea of how the templates are presented.
The “core” package is just for the 1x/day training templates. To order the 2x/day templates, please see the “add-on” feature for just the 2x/templates. If you want both, please order the “combo” package.
The diet templates are a “do it yourself” program that we offer with zero 1:1 interaction with our RP coaches. For this reason, the templates are not for those with diabetes, thyroid conditions, pregnant, breastfeeding, a history of diagnosed eating disorders or any other metabolic or digestive tract related diseases (including gastric bypass surgery). Special conditions like that require direct consultation with a medical professional. We have Registered Dietitians on staff that can help with some special medical conditions, but not all special medical conditions.
Yes, we do have vegan diet templates. Please check them out here!
The template package includes a how-to guide, a common questions list, and multiple short video tutorial on how to use the templates. Unfortunately, due to our limited availability and commitment to our direct-interaction clients, we’re unable to answer personalized questions about the templates. But if you’re the independent type, we think you’ll benefit greatly from this product. If you are brand new to dieting, we highly recommend that you use our 1-on-1 coaching instead of these RP diet templates, or our Healthy Diet Templates designed for beginners. These templates are designed for those that have experience with dieting before.
All digital RP products can now be downloaded at the time of purchase. There is no physical product that is sent to your home, work, or apartment.
To ensure you're receiving the most up-to-date version of our templates, these will no longer be delivered by email, but will only be available for on-site downloads (immediately upon purchase or you can re-download from your account anytime).
Confirmation emails are sent out shortly after your order is completed. Please be sure to check your spam, promotions, or updates folder as sometimes our emails are sent there.
Fun fact: You can re-download any product you've previously purchased from the Downloads page of your RP account portal (accessible once you log into your account).
The fat loss templates are designed for weight loss. The muscle gain templates are designed for weight gain. Please note that if you order one option and want the other, you are responsible for purchasing the other template as well. We offer no refunds or exchanges whatsoever on the templates.
There are no refunds or exchanges of our templates or eBooks. All sales are final. No exceptions. If you accidentally order the wrong goal, you are responsible for buying a separate template.
Yes, RP is always striving to improve the quality of our products. Periodically, that means we will release newer and improved versions of the templates. Purchasing a prior version of the templates does not result in receiving an updated version, it would require an additional purchase.
No, the templates come as easy to print PDF files. Each phase of your diet template can be printed as a separate page. Printing the templates is the responsibility of the user.
Yes. However, since we're moving away from emailing product files, the way to do so at this time is to add each variation of this template that's needed to your cart. You would do this by specifying the criteria for the first template you need on this page and clicking "Add", then clicking on the Diet Templates tab in the navigation to get back to this page, where you can specify the next recipient's criteria, repeating this process for each variation needed.
Your cart will add +1 for each variation you create, storing each until you're ready to check out. When you finish inputting the parameters of your last variation, you can click on the Cart icon at the top right of the page, and review all of the variations you created before you click the "Checkout" button.
Once you check out, you will be able to download your products, and can send each on to its intended recipient.
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