Renaissance Woman: Fat Loss, Muscle Growth & Performance Through Scientific Eating (Renaissance Periodization Book 7) PDF
Preview Renaissance Woman: Fat Loss, Muscle Growth & Performance Through Scientific Eating (Renaissance Periodization Book 7)
Fat Loss, Muscle Growth & Performance Through Scientific Eating Renaissance Woman Dr. Jennifer Case, Dr. Melissa Davis & Dr. Mike Israetel Renaissance Woman Fat Loss, Muscle Growth & Performance Through Scientific Eating Dr. Jennifer Case, Dr. Melissa Davis & Dr. Mike Israetel Table Of Contents About The Authors 4 01. The Five Basic Principles 15 02. Dieting Procedures For Fat Loss 50 03. Dieting Procedures for Muscle Gain 80 04. Performance Dieting Strategies 104 05. The Psychology of Dieting 137 06. Female Health Issues Across the Lifespan 191 07. Female Challenges & Expectations 217 08. Fads & Fallacies In the Female Diet World 234 4 0 . P About The Authors Renaissance Periodization is a diet and training consultation company. RP’s consultants (including the authors of this book) write diets and training programs for every kind of client. RP works with athletes trying to reach peak performances, businesspeople that need more energy at work, and people from all walks of life who want to look and feel better. Jennifer Case Dr. Jennifer Case holds a PhD in Sports Nutrition and is a Registered Dietitian (RD). She was formerly a professor of Exercise Science at the University of Central Missouri, where she taught exercise prescription, functional anatomy, and other Kinesiology courses. A former MMA Fatal Femmes World Champion, Jen is the 2014 IBJJF Master World Champion in the Purple Belt division, both for her weight class and absolute, and the Brown Belt Absolute Pan Am champion. She is currently a brown belt under Jason Bircher at KCBJJ in Kansas City. When Jen is not working with her diet clients at Renaissance Periodization, training or competing, she likes to spend time with her friends and beloved pets (2 cats, 2 dogs), and has been described as “the most world’s most bad-ass butterfly enthusiast” for her perennial attendance to many of the nation’s top butterfly exhibits. P 5 Melissa Davis Dr. Melissa Davis holds a PhD in Neurobiology and Behavior. She is currently a neuroscience researcher at UC Irvine where she studies plasticity and cortical development. Her research has been featured in Scientific American (2013, 2015); published in a host of high impact, peer reviewed journals; and recognized by faculty of 1000. Melissa is the 2015 IBJJF Master World Champion in the Purple Belt division, both for her weight class and absolute and represented the United States for her division in the prestigious Abu Dhabi World Pro Competition in 2015. She is currently a brown belt under Giva Santana at One Jiu Jitsu in Orange County. She has taught neuroscience in an academic setting and coached women in submission grappling and Brazilian Jiu Jitsu in a sports setting. Melissa also helps Renaissance Periodization clients as a personal diet coach. Preface Fat Loss, Muscle Growth & Performance Through Scientific Eating P 6 Michael Israetel Dr. Michael Israetel holds a PhD in Sport Physiology and is currently is a professor of Exercise and Sport Science at Temple University in Philadelphia, where he teaches Nutrition for Public Health, Personal Training, Advanced Strength and Conditioning, Advanced Sports Nutrition, and Exercise, Nutrition, and Behavior. He has worked as a consultant on sports nutrition to the U.S. Olympic Training Site in Johnson City, TN. Mike has coached numerous powerlifters, weightlifters, bodybuilders, and other individuals in both diet and weight training. Originally from Moscow, Russia, Mike is a competitive powerlifter, bodybuilder, and Brazilian Jiu Jitsu grappler. P 7 About Renaissance Periodization Renaissance Periodization is a diet and training consultation company. RP’s consultants (including the authors of this book) write diets and training programs for every kind of client. RP works with athletes trying to reach peak performances, businesspeople that need more energy at work, and people from all walks of life who want to look and feel better. When he founded RP, CEO Nick Shaw had a vision for a company that delivered the absolute best quality of diet and training to its clientele. By hiring almost exclusively competitive athletes that are also PhDs in the sport, nutrition, and biological sciences, Nick has assembled a team of consultants that is unrivaled in the fitness industry. In addition to training and diet coaching, the RP team also writes numerous articles and produces instructional videos on diet, training, periodization science, and all matters involving body composition and sport. Visit us at renaissanceperiodization.com, email at [email protected]. Preface Fat Loss, Muscle Growth & Performance Through Scientific Eating P 8 Acknowledgements We would like to thank Lori Shaw for her thorough text editing and James Hoffmann for literature research and populating the references. We would also like to thank all of our wonderful clients who sent us their pictures. All of the photographs in this book are of actual Renaissance Periodization clients and consultants and not fitness models. We believe your progress using our scientific principles speaks for itself and we wanted to represent the diverse women and athletes that make up our amazing clientele. We particularly appreciate Jennifer Pope of Jennifer Pope Photography in the Bay Area, CA who sent us a heap of amazing high quality photos. Preface Fat Loss, Muscle Growth & Performance Through Scientific Eating P 9 Preface Why a book for women? When sports competition first became popular for the general public around the turn of the last century, it was an activity reserved almost exclusively for men. It may seem strange to us now – in the current age of iconic female MMA fighters, weightlifters, and CrossFit athletes – but the idea that women were too fragile for sports prevailed in popular understanding for a long time. As late as 1967, Katherine Switzer, the first female to officially complete a marathon, was nearly run off the course by men protesting her participation on the basis that ‘women could not run that far’. We have come a long way since. Female participation in sports has increased at a nearly exponential rate. Now, a little past the turn of the current century, almost all major sports have a large female participation. The mode of female participation in sports has evolved as well. It used to be that cardio was the domain of the female athlete or enthusiast, with heavy lifting and strength sports left to the boys. Women began venturing into the world of muscle building and competitive sports not too long ago, and have never looked back. Today, a huge fraction of those seeking to lose fat, build muscle and enhance their performance in a variety of sports, are women (slowly putting to rest the stereotypically feminine and ill defined “get toned” goals of women of yesteryear). Preface Fat Loss, Muscle Growth & Performance Through Scientific Eating P 10
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