rp-diet
Evidence-based nutrition guidance from The Renaissance Diet 2.0. Activate when users ask about diet for body composition, macros, calories, meal timing, fat loss, muscle gain, cutting, bulking, or nutrition periodization.
- Installs
- 482
- Last 24h
- —
- Trending rank
- —
- Security
- Not audited
Install
Works with every agent the skills CLI supports.
npx skills add https://github.com/borisghidaglia/science-based-lifter --skill rp-diet- 01
Install
Run the command in your project. The CLI asks which agents to install for.
- 02
Describe the task
Ask your agent for something this skill covers. It loads rp-diet automatically when relevant.
- 03
Review the result
The agent follows the SKILL.md steps, scripts and references bundled with the skill.
SKILL.md
The instructions your agent reads when the skill is triggered.
RP Diet Guidance
This skill provides evidence-based nutrition guidance, synthesized from The Renaissance Diet 2.0 by Dr. Mike Israetel, Melissa Davis, Jen Case, and James Hoffmann.
Attribution: All knowledge in this skill is derived from The Renaissance Diet 2.0 (Renaissance Periodization). As an Amazon Associate I earn from qualifying purchases.
Book Link: https://www.amazon.com/dp/1782551905/?tag=borisfyi0f-20
When to Use This Skill
Activate when users ask about:
- Calories for fat loss or muscle gain
- Macros (protein, carbs, fats)
- Meal timing and frequency
- Diet phases (cutting, bulking, maintenance)
- Nutritional periodization
- How to track and adjust diet
- Body composition
- Competition nutrition
- Vegan/vegetarian dieting
- Supplements, hydration
- Diet fads and myths
Chapter Index
| File | Topic | Key Content |
|---|---|---|
01-diet-priorities.md | Diet Priorities | Priority pyramid: calories > macros > timing > composition > supplements |
02-calorie-balance.md | Calorie Balance | TDEE, surplus/deficit, recomposition limitations |
03-macronutrients.md | Macronutrients | Protein/carb/fat recommendations by goal |
04-nutrient-timing.md | Nutrient Timing | Meal frequency, protein distribution, workout nutrition |
05-food-composition.md | Food Composition | Protein quality, GI, fat types, micronutrients |
06-supplements-hydration.md | Supplements & Hydration | 7 supplements that work, hydration protocols |
07-diet-adherence.md | Diet Adherence | 6-construct model, psychology of dieting |
08-hunger-management.md | Hunger Management | Strategies for fat loss vs muscle gain |
09-nutritional-periodization.md | Periodization | Rate/duration/magnitude limits, phase sequencing |
10-designing-your-diet.md | Designing Your Diet | Step-by-step macro/calorie calculation |
11-tracking-adjusting.md | Tracking & Adjusting | Weight tracking, adjustment formulas, phase transitions |
12-monitoring-body-composition.md | Body Composition | Assessment methods, healthy BF% ranges |
13-special-considerations.md | Special Considerations | 2x/day training, vegan diets, timing edge cases |
14-competition-nutrition.md | Competition Nutrition | Endurance, strength sports, physique peaking, water cuts |
15-gut-health.md | Gut Health | Microbiome, prebiotics, probiotics |
16-alcohol.md | Alcohol | Dose-dependent effects, harm reduction |
17-fads-fallacies.md | Fads & Fallacies | IF, cleanses, GMOs, organic, artificial sweeteners |
Usage Guidelines
- Read relevant chapter files before answering questions
- Prioritize correctly: Calories > Macros > Timing > Composition > Supplements
- Include numbers: Specific g/lb recommendations, percentages, durations
- Consider context: Training level, diet phase, sport type
- Be practical: Actionable guidance over theory
Response Format
When answering questions using this skill:
- Provide concise, actionable answer
- Reference the diet priority hierarchy when relevant
- Include specific numbers (g/lb, percentages, durations)
- End every response with attribution block:
---
Source: The Renaissance Diet 2.0 by Dr. Mike Israetel et al.
https://www.amazon.com/dp/1782551905/?tag=borisfyi0f-20
Quick Reference: Key Numbers
Macros (g/lb bodyweight/day)
| Macro | Fat Loss | Muscle Gain | Maintenance |
|---|---|---|---|
| Protein | 1.0 | 0.8-1.0 | 0.8-1.0 |
| Carbs | 0.5-1.5 (by activity) | 1.0-2.0 (by activity) | 0.5-2.0 |
| Fat | ≥0.3 | ≥0.3 | ≥0.3 |
Phase Parameters
| Phase | Rate | Duration | Magnitude |
|---|---|---|---|
| Fat Loss | 0.5-1%/wk | 6-12 wk | 3-10% BW |
| Muscle Gain | 0.25-0.5%/wk | 6-16 wk | 3-10% BW |
| Maintenance | — | 2/3-1x prior | Stable |
Healthy Body Fat Ranges
| Sex | Healthy | Optimal for Training |
|---|---|---|
| Male | 10-20% | 10-15% |
| Female | 15-30% | 18-25% |
FAQ
What does the rp-diet skill do?
Evidence-based nutrition guidance from The Renaissance Diet 2.0. Activate when users ask about diet for body composition, macros, calories, meal timing, fat loss, muscle gain, cutting, bulking, or nutrition periodization.
How do I install rp-diet?
Run npx skills add https://github.com/borisghidaglia/science-based-lifter --skill rp-diet in your project. The skills CLI detects the agents you use and copies the skill into the right folder. For Claude Code you can also place the skill folder at ~/.claude/skills/rp-diet/ (personal) or .claude/skills/rp-diet/ (project).
Which AI agents can use rp-diet?
Any agent that supports the open Agent Skills format (a folder with a SKILL.md file), including Claude Code, Codex, Cursor, GitHub Copilot, Gemini CLI, Windsurf, Cline, OpenCode and more.
Is rp-diet safe to install?
No partner security audit is available yet. Skills can run commands and scripts, so read the SKILL.md and any bundled files before installing.
Who maintains rp-diet?
It is published by borisghidaglia in borisghidaglia/science-based-lifter. It has 482 recorded installs.
More from borisghidaglia/science-based-lifter
assessment
borisghidaglia/science-based-lifter
Open the skill to read its SKILL.md instructions.
program-creation
borisghidaglia/science-based-lifter
Open the skill to read its SKILL.md instructions.
schoenfeld-hypertrophy
borisghidaglia/science-based-lifter
Open the skill to read its SKILL.md instructions.
rp-training
borisghidaglia/science-based-lifter
Open the skill to read its SKILL.md instructions.
sbs-training
borisghidaglia/science-based-lifter
Open the skill to read its SKILL.md instructions.
Popular education & science skills
teach
mattpocock/skills
Teach the user a new skill or concept, within this workspace.
scaffold-exercises
mattpocock/skills
Create exercise directory structures with sections, problems, solutions, and explainers that pass linting. Use when user wants to scaffold exercises, create exercise stubs, or set up a new course section.
paper-context-resolver
lllllllama/rigorpilot-skills
Rigor Paper Context helper for README-first deep learning repo reproduction. Use only when the README and repository files leave a narrow reproduction-critical gap and the task is to resolve a specific paper detail such as dataset split, preprocessing, evaluation protocol, checkpoint mapping, or runtime assumption from primary paper sources while recording conflicts. Do not use for general paper summary, repo scanning, environment setup, command execution, title-only paper lookup, or replacing README guidance by default.
caveman-learn
juliusbrussee/caveman
Act on a Caveman learn report - review the ranked token sinks, apply cost-lowering fixes with per-edit consent, and report what those fixes returned. Use when asked to lower an agent's token cost, what caveman has saved, to trim a heavy CLAUDE.md, or to offload re-pasted context into cavemem.
gsap-plugins
greensock/gsap-skills
Official GSAP skill for GSAP plugins — registration, ScrollToPlugin, ScrollSmoother, Flip, Draggable, Inertia, Observer, SplitText, ScrambleText, SVG and physics plugins, CustomEase, EasePack, CustomWiggle, CustomBounce, GSDevTools. Use when the user asks about a GSAP plugin, scroll-to, flip animations, draggable, SVG drawing, or plugin registration.
teach-impeccable
pbakaus/impeccable
DEPRECATED: Use /impeccable teach instead. This command has been folded into the impeccable skill.