Thank you for picking the RP Diet Coach to help support you and your diet goals! When you first get started with the diet app it will prompt you with which diet type to select:
Most people when they start using the app are either looking to start a fat loss phase, or continue with one. If you have just come off of a fat loss diet or have been in the middle of one for a while before starting with the app, we recommend doing a maintenance to start. This will help to ensure you are set up for success long term with both your goals and the app. It is not recommended to go from a fat loss phase before using the app, straight into another fat loss phase while using the app. On average the length of a maintenance phase is usually about half the length of the diet phase itself. This may feel like taking some steps backward, but we assure you this is generally best for long term success.
People often ask, well what if I want to gain muscle and lose fat? If this is your goal, you will see there is not necessarily an option specifically lined up for this outcome. For those that have this goal, we recommend going with the Fat Loss option for your diet. The diet will ensure that you have the fuel and protein the muscle needs to thrive while also supporting the fat loss you want.
Selecting Muscle gain as your option means you are in a really good spot to start increasing calories and gaining weight. Expect that with the muscle gain diet you will gain some weight along the journey but it will be at a rate that the app sets to help minimize fat gain while maximizing muscle gain in the process.
In short, select the option based on the below:
Fat loss:
- Ready to get started, drop body fat, show off your muscle/gains, and have not already participated in an extended diet phase prior to using the app
Muscle Gain:
- You are generally on the leaner side and ready to really start dedicating time to packing on some muscle. You are okay with the trade offs involved with adding some amount of body fat for the greater good as you look to prioritize the long term gains that come with a muscle gain phase.
Maintenance:
- You have come off a fat loss phase or a muscle gain phase, and you are looking to give the body a bit of a break between phases and prime it for the next one!
If you are still looking for a bit more support, check out this video below: