SkillsAdd

borisghidaglia/science-based-lifter

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.

First seen Jan 25, 2026

Installation

$ npx skills add borisghidaglia/science-based-lifter --skill rp-diet
View on skills.sh ↗ GitHub repository ↗

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npx skills add borisghidaglia/science-based-lifter
assessment 211 program-creation 168 schoenfeld-hypertrophy 154 rp-training 139 sbs-training 135 israetel-training 20

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More details

Agent compatibility

Declared targets from SKILL.md / docs. Unmarked agents are not listed — the skill may still install via the CLI.

Claude Code Not declared
Cursor Not declared
Codex Not declared
GitHub Copilot Not declared
Windsurf Not declared
Gemini CLI Not declared
Cline Not declared
OpenCode Not declared

Also listed on

Alternate registries and mirrors of this skill.

Repository health

Stars 4
License MIT
Default branch main
Open issues 0
Status Active

Package contents

Files included with this skill beyond the listing page.

  • skill md SKILL.md 4,302 B
  • docs SUMMARY.md 3,428 B

History

  1. First seen on skills.sh
  2. First recorded snapshot · 390 installs

SKILL.md

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

  1. Read relevant chapter files before answering questions
  2. Prioritize correctly: Calories > Macros > Timing > Composition > Supplements
  3. Include numbers: Specific g/lb recommendations, percentages, durations
  4. Consider context: Training level, diet phase, sport type
  5. Be practical: Actionable guidance over theory

Response Format

When answering questions using this skill:

  1. Provide concise, actionable answer
  2. Reference the diet priority hierarchy when relevant
  3. Include specific numbers (g/lb, percentages, durations)
  4. 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%