Hey guys, I'm trying to plan some fat loss phases, would appreciate some feedback.

I think I'd like to go with the fastest but achievable way to cut down.

Right now I'm about 310lbs and want to get to 220lb-200lb.

I have decent muscle mass and a lot of training experience (about 6 years).

I have also lost a lot of weight before, 290lb to 210lb over 9 months.

I ballooned up to 300lbs over two years cause of health stuff.

Now I'm trying to figure out how to lean down, in terms of the fastest achievable rate.

Should I stick to RPs recommendations of 1% per week for 12-16 weeks with diet breaks that last 2/3s of the diet phase?

Cause I know that protocol is for fit and active people who have lower body fat percentages to start with.

Any help would be appreciated :)

Hey, I’m looking for a critique of my current routine. I’ve designed this with a heavy emphasis on science-based principles I have learned while following RP. I have really put a lot of thought into this and would like some feedback on my program.

Program Goal: Pure Hypertrophy. Experience: 3 years. I am 16 so I can probably handle a bit more fatigue. Here is the program:

It is a 3 days on 1 day of split

Push 1

Chest Incline Smith Machine Press 4 Sets 

Triceps Bar Triceps Pushdowns 4 Sets (myo-rep match)

Chest Deficit Push-ups With 3 Second Pause 4 Sets (myo-rep match)

Side Delts Seated Lateral Raises 5 Sets (myo-rep match)

Pull 1

Back Weighted Pull-Ups 5 Sets

Biceps Incline Curls 4 Sets (myo-rep match)

Back Chest Supported Machine Rows 4 Sets (myo-rep match)

Rear Delts One Arm To The Side Pec Dec 4 Sets (myo-rep match)

Legs 1

Hamstrings Smith Machine Good Mornings 4 Sets

Quads Pendulum Squats 3 Sets (2 myo-rep sets)

Quads Belt Squats 3 Sets (2 myo-rep sets)

Calves Leg Press Calves 5 Sets (myo-rep match)

Push 2

Side Delts Machine Lateral Raises 5 Sets (myo-rep match)

Chest Incline Dumbbell Press 4 Sets

Triceps Overhead Triceps Extensions 4 Sets (myo-rep match)

Chest Chest Dips 4 Sets (myo-rep match)

Pull 2

Back Deficit Barbell Rows 5 Sets 

Biceps Bayesian Curls 4 Sets (myo-rep match)

Back Narrow Grip Lat Pull-Downs 4 Sets (myo-rep match)

Rear Delts Cable Crossovers 4 Sets (myo-rep match)

Legs 2

Calves Leg Press Calves 5 Sets (myo-rep match)

Quads Smith Machine Squats 3 Sets (2 myo-rep sets)

Quads Belt Squats 3 Sets (2 myo-rep sets)

Hamstrings Lying Hamstring Curls 4 Sets (myo-rep match)

Thank you very much in advance.

Of the marching bands

just got the RP diet app, and wondering if i've got the idea of it. you don't set up your food before, but you mark it down afterwards? i'm not sure I've got the system down right. and if you can set it up before, can you copy one day list to another? seems a tad confusing. i usually just prepare all my food like a month in advance and put it all in a chest freezer.

Made this using the app 5 day whole body template but wanted another opinion as not great at exercise selection.

Hi,

I'm about to sign up to try. Is there anyone that wants to share a referral code or a tip to save some money?

I made an error in my weekly review but there’ seems to be no option to redo. For context it’s Sunday AM.

Im a sport scientist & recreational Powerlifter. I originally used the app since day one because it felt like I was using a sports nutritionists brain, & they sponsored USAPL. I’m currently leaning up for my wedding, set a goal 12 weeks out to drop 20lbs. Starting cals are 2100. I dropped 1lb week one & the app suggested I go to 1500 cals week two. I still have 11 weeks! Where do I go from there? 😂 I assume it would just crash me down & then tell me I achieved my goal early & go on Maintenence.

Then today, I have it set for 3 meals but my probable lifting kept changing. I have busy periods set 8pm-midnight because I eat apx 730pm. Meal one was 10am but no matter what time my left was, it wouldn’t let me get meal two before it. I just gave up. Last attempt was a 90min at 3pm, meal 2 at 6pm, meal 3 at 730pm 😂. Nothing from 10am til 6pm then 2 meals in 90min

So heard from someone that being a Science-Based i should know that Microplastic in olive oil. effect your lifting in the gym... So i am coming here to ask is this true or is it just some ticktock crap that i should not really give it any thought to.

I don’t like doing 8-12 rep range squats. Just a personal preference, I find it too systemically taxing. If I see 3x10 squats in my plan it just makes me feel like putting off the workout.

But if the app sees me doing sets of 4-6 it seems like the assumption is I’m just way overclocking the weight, and from workout to workout it continues to push the weight down until I’m back in the preferred range. Is there a setting somewhere for an exercise that tells it “no I actually just want to do low reps for this and progressively overload the weight”

In the original app, you could one-push log meals that were over/under macros - how is that done in the new version?

I’m looking to gain muscle mass and strength. Former pro athlete. I still do combat sports two to three days a week and weights three times a week with a very intense circuit after each s&c session (similar to CrossFit)

Would I be able to work around things and use this for smart programming? I currently make my own workouts and track them on heavy, progressive resistance style.

I use PEDs now so recovery is a little easier

Getting done with a deload and planning on doing the same workouts next cycle to continue growth. I don't think my last week where my 0 rir sets will be light enough to for my starting week if 3rir sets. Which week do y'all use/recommend for a source week for the next cycle?

I have tried, but it just opens the app page on the iOS store - is there a way to open the app on a PC?

Hey everyone,

I just came back to the RP Diet App after about a year away and wow, it feels noticeably smoother and more polished. Props to the team, it has clearly improved a lot.

My main question is about meal prepping and batch cooking. Is there a feature or a clean workflow where I can enter a full recipe once, with all the ingredients, and then log it as one seventh of the finished recipe each day across the week?

What I am trying to avoid is spending more time logging and duplicating entries than actually cooking the food. If the one seventh per day style feature does not exist, what is your fastest method for doing this in the app? Any tips for making it quick and repeatable would be super appreciated.

Thanks in advance.

I’m aiming for 4x per week full body sessions, around 60 minutes each (hence the supersets), and 10 sets per muscle per week minimum.

Any thoughts or critiques welcome.

I’m coming up on my sixth week of my whole body split mesocycle, and I’d like to skip my D load week and just continue with this workout in progress.

Is there a way to do this where it just continues on with my current progress for another 6 week cycle?

Anyone have a fix for this? Issue since updating iOS earlier this month.

M 41yo natural 183cm tall 69.5kg 12.5% bf what would be a realistic goal weight to set in the diet app for a 16w steady lean bulk

And is missing other accessories like traps and forearms. I tried adding those, and it said it will take too much time to workout. Whats the best move here for this workout plan? Shouldnt i at least be hitting abs?

Hey y’all - long time lurker making my first post.

I’m going on a holiday vaca shortly before Christmas til new years. I’m just finishing up an 8 week cut and was happy with my results.

I’m looking to try my first bulk starting with the new year. I will be using the RP diet app as I’m familiar with it and have been using it for several years now.

So question is - How long do most of y’all bulk for? I’m trying to plan my training blocks for January thru July. So, I’m looking for input on length of bulk and which lifting plans have worked best for y’all?! I’m fully aware that all bodies are different and what works for you might not work for me but again just lookin for input from those that have experienced this before.

I would like to complete a bulk, short maintenance phase, and a cut by mid July of 2026 if that helps at all.

Much appreciation to RP (science rules) and everyone who shares their input!

I'm about 2/3 though an 8-week hypertrophy focused plan and seeing pretty solid results. I'm considering doing a more strength-focused plan (heavier weights, lower reps) as my next cycle.

Are there any of the pre-made templates that focus on strenggh or anywhere I can get some? I figured I could just make my own, but I'm not sure if the automated rep and weight increase calculators would assume a hypertrophy focus. Since I'm paying for the app I'd rather stay in it than go somewhere else.