THE TEAM FULL ROM SIMPLIFIED MUSCLE GAIN DIET
HOW-TO
// Give this a quick read before you start!
If you still have more questions, give the FAQ at the end of this document a look.
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This is a diet program that can last
All you need is a bathroom scale.
There are three phases, and you only
Phase 1 is the next sheet, scroll
anywhere between 8 and 12 weeks.
We recommend you also consider
move into the next phase if you’re
down to start!
This diet will progress you into
taking a multivitamin and DHA/EPA
NOT gaining 0.5-1lbs per week
higher calories so that you can gain
supplement when using this plan.
for two weeks straight. If you ARE
the muscle you want!
(Any brand is fine!)
gaining 0.5-1lbs per week, we recommend you don’t change a thing!
If you’re getting a bit fatter than you
like and hunger is low, try a minicut!
THE TEAM FULL ROM SIMPLIFIED MUSCLE GAIN DIET
PHASE 1 // This is your diet unless you fail to gain 0.5-1lbs per week for 2 whole weeks. GO TO PHASE 2 IF THAT HAPPENS
Each of your 4 meals per day should be made of:
We recommend a meal in the morning, one for lunch, one for dinner, and one an hour before bed. One of those meals
should be eaten within 30 min after your workout if you train that day.
ONE FIST-SIZED
PORTION OF PROTEIN
ONE FIST-SIZED
PORTION OF VEGGIES
TWO AND A HALF FIST-SIZED
PORTIONS OF CARBS
TWO FINGER-SIZED
PORTIONS OF FATS
Options:
Options:
Options:
Options:
Chicken Breast
Chicken Thighs
90/10 Lean Beef or Turkey
Any Fish
Any Seafood
or any lean protein.
Spinach
Broccoli
Lettuce
Celery
Tomatoes
or any veggies.
Oatmeal
Any Rice or Pasta
Any Beans or Lentils
Any Bread
Any Fresh Fruit
or any grains and fruits.
Any Nut Butter
Any Plant Oil
Avocado
Any Nuts
Any Seeds
or any healthy fats.
THE TEAM FULL ROM SIMPLIFIED MUSCLE GAIN DIET
PHASE 2 // This is your diet unless you fail to gain 0.5-1lbs per week for 2 whole weeks. GO TO PHASE 3 IF THAT HAPPENS.
Each of your 4 meals per day should be made of:
We recommend a meal in the morning, one for lunch, one for dinner, and one an hour before bed. One of those meals
should be eaten within 30 min after your workout if you train that day.
ONE FIST-SIZED
PORTION OF PROTEIN
A HALF FIST-SIZED
PORTION OF VEGGIES
THREE FIST-SIZED
PORTIONS OF CARBS
TWO FINGER-SIZED
PORTIONS OF FATS
Options:
Options:
Options:
Options:
Chicken Breast
Chicken Thighs
90/10 Lean Beef or Turkey
Any Fish
Any Seafood
or any lean protein.
Spinach
Broccoli
Lettuce
Celery
Tomatoes
or any veggies.
Oatmeal
Any Rice or Pasta
Any Beans or Lentils
Any Bread
Any Fresh Fruit
or any grains and fruits.
Any Nut Butter
Any Plant Oil
Avocado
Any Nuts
Any Seeds
or any healthy fats.
THE TEAM FULL ROM SIMPLIFIED MUSCLE GAIN DIET
PHASE 3 // This is your diet unless you fail to gain 0.5-1lbs per week for 2 whole weeks. BEGIN THE MINICUT OR MAINTENANCE DIET IF THAT HAPPENS.
Each of your 4 meals per day should be made of:
We recommend a meal in the morning, one for lunch, one for dinner, and one an hour before bed. One of those meals
should be eaten within 30 min after your workout if you train that day.
ONE FIST-SIZED
PORTION OF PROTEIN
A HALF FIST-SIZED
PORTION OF VEGGIES
THREE AND A HALF FISTSIZED PORTIONS OF CARBS
TWO FINGER-SIZED
PORTIONS OF FATS
Options:
Options:
Options:
Options:
Chicken Breast
Chicken Thighs
90/10 Lean Beef or Turkey
Any Fish
Any Seafood
or any lean protein.
Spinach
Broccoli
Lettuce
Celery
Tomatoes
or any veggies.
Oatmeal
Any Rice or Pasta
Any Beans or Lentils
Any Bread
Any Fresh Fruit
or any grains and fruits.
Any Nut Butter
Any Plant Oil
Avocado
Any Nuts
Any Seeds
or any healthy fats.
THE TEAM FULL ROM SIMPLIFIED MUSCLE GAIN DIET
FAQ
// Give these a read if you have any questions!
How long should each phase be?
proteins, but, since your body does best with SOME fat, do not only eat the leanest protein sourc-
Each phase should last at least a week so that you can make sure your weight stabilizes and ac-
es all the time. A diet of shrimp and egg whites only will get you no leaner than a diet of some
curately represents your metabolic response at the time, instead of just water weight. However, if
shrimp, some egg whites, some chicken thighs, and some 90/10 ground turkey… but it will make
you’re gaining 0.5-1lbs per week (no end of that range is better or worse!), you can stay on which-
you more miserable!
ever phase lets you do that. We do recommend NOT skipping down two phases in most cases, as
eating less food but still gaining on track is likely to result in better EVERYTHING; muscle, health,
Can I have dairy and eggs?
energy, performance, sleep, etc. We recommend that you don’t stay on the muscle gain diet for
Yep! We recommend skim or 1% milk, non-fat or low-fat yogurt, non-fat cheese, as well as egg
more than 12 weeks at a time in total, so please keep that in mind! After a muscle gain diet, we
whites with maybe 1-2 yolks per meal. If you’d like some fattier dairy or whole eggs, that’s ok too,
recommend doing a minicut if you want to keep gaining after, or do 2 weeks to 2 months of main-
but if you’re not losing weight as fast as you’d like, consider leaner options more often. As with
tenance before a longer fat loss phase.
meats, a portion the size of your fist still applies to dairy and eggs.
How often should I weigh myself?
If I work out hard, when is it best to eat?
You can weigh yourself every day if you like, but 2-3 times a week is totally enough. Weigh yourself
Ideally, you want to eat about 2-3 hours before hard training, and within an hour after it ends. It’s
first thing in the morning, either before or after using the bathroom, but always just one or the
no big deal either way, so just do what’s convenient most times.
other within any given phase. When it comes time to decide if you’re gaining 0.5-1lbs per week or
if it’s time to switch phases, use the average of your weigh-ins, and don’t worry too much about
What about cheat meals and junk food?
outlier results.
Absolutely. You don’t even need to count it. Just replace one of your muscle gain meals with a load
of tasty junk now and again (but with high protein!), enjoy! If you’re eating junk pretty often and
How precise do I need to be with my food amounts?
you’re gaining a bit more fat than you’d like, we recommend you dial back your junk food and NOT
Just try to get them fist and finger-sized as honestly as you can. Small variations don’t matter, so
reduce your healthy food in most cases. On the other hand, if you’re sick and tired of jamming in
don’t stress. If you honestly know you’re using bigger portions because you’re hungry, cut that
tons of healthy food to keep your weight gain going, it’s totally cool to have up to 2-3 junk food
out! The closer you stick to honest portions, the better your results will be.
mega meals per week without harming your health or training results. Just remember, the more
you’re after precise results, the more healthy food is going to make up your diet. That being said,
Should I measure my food raw or cooked?
Either, but cooked is preferred. This way, you can go out to eat and still hit your portions accurately
without asking the chef to bring out raw cuts of meat for you to look at!
What meats count as lean?
muscle gain is a damn good time to live it up and eat some junk now and again, so if you’re not
too sluggish for your liking, eat up!
I missed a meal, what do I do?
If it’s only been two hours or less since you realized it, just eat the missed meal when you get a
Anything that’s not loaded with fat is ok! Stay away from pork sausage and full-fat bacon, for
chance. If it’s almost time to eat your next meal, just combine the two meals and eat them both at
example, but even fatty fish like salmon is ok, and in fact a great choice. You can eat ultra-lean
the same time! If you can’t eat that much food, just eat what you can and don’t worry about the rest!
THE TEAM FULL ROM SIMPLIFIED MUSCLE GAIN DIET
FAQ
// Give these a read if you have any questions!
What if I have to take a break from the diet?
What kind of veggies can I have on this plan?
If it’s less than a week break, continue from where you left off. If it’s a 1-2 week break, re-do the
Any veggies other than starchy or high sugar veggies (like potatoes, sweet potatoes, beets, and
phase you left off from. If it’s a 3 week break or longer, we recommend re-doing from Phase 1.
the like) are fine!
What do I do right after the diet is done?
What can I drink on this plan?
Once you’re done with 3 weeks of the Post-Diet Phase, feel free to include some of your favorite
We recommend staying away from all alcohols, fruit juices, sodas, and any beverages with calories.
foods again, stay active, and eat with the basics of the Post-Diet Phase as your core from now on!
But any calorie-free drinks are totally fine in whatever quantity you prefer them, including water,
Where can I learn about the science of healthy eating that gets and
keeps me lean?
Look no further than our Renaissance Diet 2.0 book and/or our YouTube videos on Fat Loss eating!
I’m really getting the hang of this, but I’d like to be more precise.
diet sodas, regular or flavor seltzer waters, and black coffee (with or without artificial sweeteners
and calorie-free creamer). Basically, if it’s calorie-free, you can have as much as you’d like.
I’m having trouble putting all the food down!
No worries, a very common problem. Here are some very effective tips to make it happen: 1.) Make
your food tastier with seasonings. 2.) Choose more of your favorite foods that go down easy. 3.)
We have you covered! For a lot more precision, flexibility, and power, our RP Diet Coach App is
Consider some post-workout milk and cereal, or some low-fat chocolate milk. 4.) Use liquid fat
the answer.
sources like olive oil instead of nuts. 5.) Take 2-3 cheat meals per week and really go to town on
them. 6.) Minicut to resensitize hunger if it gets really tough!