In 2022, I found some new resources that have proven so beneficial to my health and fitness journey that I wanted to shout out these fantastic products and share them with anyone who may also find them helpful. Some of these resources have continued to be a mainstay of my fitness journey, but as I have matured and my needs have changed, so have some of the resources I use to continue to progress.
Results for 2023
In 2023, I completed two massing phases, one cut, and one maintenance phase, using the RP Diet App.
I started 2023 at 170 lbs at ~7% body fat and approximately 160 lbs of lean muscle. I finished 2023 at 190 lbs at ~9% body fat and approximately 173 lbs of lean muscle. Starting in May, all of my workouts have been designed and tracked using the RP Hypertrophy App.
All results are just approximations based on the measurement tools most readily available. They are guide posts to progress and not absolutes. Maybe in January 2025, it will be time for another DEXA scan.
RP Strength: RP Diet Coach & Meal Planner (App)
The RP Diet Coach & Meal Planner app provides personalized nutritional guidance based on your fitness goals. It will guide you hourly, daily, and weekly through your personalized goals to gain, maintain, or lose weight. The interface for the app could be better, but navigating and using it is simple enough. There are a number of athletes supporting this app on social, and with the abundance of discount codes available online, I decided to give it a shot. Long story short, I now am a full subscriber and plan on using this app for months or even years to come!
Update: It's still the resource I use to govern 100% of my diet. I have not noticed many updates to the app, but the core functionality gets the job done.
RP Strength: The Renaissance Diet 2.0 (book)
The Renaissance Diet 2.0 book is the blueprint that powers the RP Diet Coach & Meal Planner. The website states that this book is:
The ultimate guide on how much to eat, what to eat, and when to eat it so you can maximize your performance and obtain the physique you've always wanted.
I could not agree more with that quote! The book does read a lot like a school textbook, and the amount of knowledge packed into this book is tremendous. This book challenged and affirmed what I know about nutrition while providing answers to questions I did not realize I had! It is a must-read if you are curious about the science built into the app. A great benefit of reading the book is that it gives you more confidence in the guidance provided in the app. The app design focuses on the development and execution of a meal plan but does not try to explain or educate about “why.” The autopilot approach has some benefits, but the drawbacks are that sometimes you find some grey space in everyday life. The book helps you navigate situations needing additional clarity.
In 2023, I am looking forward to reading RPs Scientific Principles of Hypertrophy Training. I like to think I understand the basics for building strength and muscle, but how much of that knowledge is bro-science? I can not wait to find out!
Update: The Renaissance Diet 2.0 book is still one of the most valuable investments I have made in my health journey. I did read RP's Scientific Principles of Hypertrophy Training, and in short, it has a ton of great information, but I found trying to directly apply the principles to be a little bit of a challenge. Fortunately, in May, RP introduced the RP Hypertrophy App, packaging up all of the concepts for great workout design and progression into an easy-to-use application.
Clean Simple Eats Plus (CSE+)
The CSE+ app offers a variety of products and services that make for a great one-stop shop for achieving your fitness goals. The application includes macro tracking, meal planning, workouts, and more. I value this application because it offers excellent recipes. Having variety in our meals while maintaining my goals with food that everyone in the family enjoys is almost surreal. Of course, not all meals are winners with the three kids, but the odds of success are better than or at least equal to everyone agreeing on the same restaurant.
Update: It's still a primary source for recipes.
NEW: RP Hypertrophy App
In May, RP introduced the RP Hypertrophy App that captures the treasure trove of knowledge found in RPs Scientific Principles of Hypertrophy Training, yet is incredibly easy to navigate. It's not a flashy application; this app gets straight to the point with fantastic core functionality that's hard to beat.
What really sets this app apart is its remarkable real-time input feature. It's like having a personal trainer in your pocket, constantly tweaking and tailoring your workout plan as you go. This has been a game-changer for me; indirectly, it is managing my workout design and progression between my cutting and bulking cycles. The app's simple design effortlessly adapts to my needs, removing the guesswork from my programming.
While the app is still in its beta phase, I'm already impressed. Its potential is enormous, and I'm eagerly anticipating the new features and improvements that future updates will bring.
Recommend Reading - NEW
These books are truly remarkable. Each is a treasure trove of knowledge that deserves a dedicated blog post. The amount of valuable and potentially life-changing information found within these pages is astonishing. I often find myself turning to these books as frequent reference sources, and I can't emphasize enough how beneficial they are for your wellness journey. I wholeheartedly recommend diving into these gems to discover their transformative insights. The wisdom of these pages will undoubtedly enrich your path to better well-being.
- Outlive by Peter Attia
- Build to Move by Kelly and Juliet Starrett FITBOD
FITBOD
FITBOD is an excellent app for those looking for flexible workout plans. This app will build workouts based on available equipment, time, and fitness goals. Additionally, after using this app a few times, it will start recommending weights and reps for each of your lifts. My favorite feature of this app is how it tracks muscle recovery and provides the option to build workouts based on that recovery. After using this app for months, I moved away from this app only because I wanted a less ad-hoc and more complete program. However, I recommend this app for those seeking general fitness guidance and the flexibility of building workouts that vary between hotel gyms, your home, or a fully outfitted facility.
Update: I no longer use this app. This app is still great and, I assume, has probably had several great updates.
BodyFit Fitness Training Coach
The BodyFit app provides outstanding structured programs that cater to all experience levels by some of the top names in bodybuilding, fitness, and strength to help you achieve your goals. Each plan provides nutritional information, supplement information, and instructional videos that bring a sense of personal instruction to the experience. In addition, the app will track your workouts and keep tabs on your metrics. The app interface is less impressive than FitBod for workout tracking, but it is more than adequate to get the job done.
Update: I've stopped using this app for programming because my current fitness approach relies heavily on effort-based programs. Considering this shift in my preferences, it's challenging for me to recommend this application to most people anymore. Moreover, the new generation of apps has become much more advanced, incorporating algorithmic-based (AI) program development. Even if your goals are focused on building strength rather than bodybuilding, there are now several apps available that I believe are significantly better options.
Conclusion
The products cover everything you need for your nutrition and your time in the gym. The only thing left is being committed to the process and execution.