WorkoutRatingGuide.pdf

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HOW TO DETERMINE HARD vs MODERATE vs LIGHT DAYS:

First thing, there is NO DISTINCT cutoff between days. It's all an approximation. We can't even give

calorie values because they would be dependent on body size and it would have to be a whole table.

BUT here are some tips:

Light Day:

- Mobility session/technique sessions

- Peaking sessions for powerlifting with most reps in the 1-3 range and no more than 12 or so total

working sets for the day

- Small bodypart workouts like arms or delts for bodybuilding

- Individual CrossFit metcons BY THEMSELVES (ex – a typical CF class for most)

- Calories burned during the workout on the order of several hundred or less for most body sizes

- Workouts of 30-45 minutes, usually

- In normal temperatures, you have a bit of sweat on your shirt afterwards

- A workout which is psychologically pretty easy, even if it's super heavy, because the workload is so

small... doesn't tire you out too much

Moderate Day:

- Strength phase training for powerlifting with 15 or so total working sets of 3-6 reps per set,

hypertrohpy training for powerlifitng on the lower set number side, like 10 or so sets of 7-12 reps per

set

- Large bodypart workouts like back, chest, legs, pull, push

- Calories burned around the average 500 mark, with a wide range

- Workouts that last 1 hour to 1.5 hours (CrossFit example – a CF class and lifting on top of that,

usually lasting OVER an hour)

- In normal temperatures, your clothes are 50/50 wet/dry

- A workout that is psychologically tough... plenty of work and you get plenty tired

Hard Day:

- Hypertrophy training for powerlifting of 15 or so sets of 7-12 reps per set

- Insane workouts for lower body or whole body that pound relentless volume

- Calories burned can approach or surpass 1000 for most body sizes

- Workouts that last 2 hours or more

- In normal temperatures, you're so sweaty after the workout that people think you showered in your

clothes

- Crossfit workouts that combine strength, weightlifting, metcons, and volume work in the same

session (at least 2-3 hours in length)

- A workout that is so psychologically tough, getting through it is practically a religious experience

*Here's the MAIN TIP to use these guidelines... make sure your workout has MOST of those

conditions applying to it before you classify it as such. If your workout concords with multiple of the

conditions from the "moderate day" but not every single one, then the moderate workout nutrition is

your best guess.

*If you are on the cutoff between two different days, it might be wise to “round down” when cutting

and “round up” when gaining weight (ex – if unsure if light/moderate when cutting, err on the side of

choosing light). If you are looking to gain weight and torn between two options, choose the option

with more food.

*Some folks may rate the same workout as light and others as moderate. The important thing to

remember here when dieting is the name of the game is making adjustments. If you’re using

moderate and NOT losing weight (when that is your goal) you may want to reconsider and use the

light days.

*If you’re a CrossFit athlete, be sure to refer to the RP Clients group on FB as there was a specific

guide written by a top CrossFit coach on how to rate CrossFit workouts (with examples).

*Genetics also play a role, some folks might be able to get by using the option with more calories

and still lose weight, while others may not have that luxury. There will inherently be a bit of trial/error

involved as the templates are a do it yourself diet program.

*Remember it’s important to note that these are ONLY diet templates and they will have some

ambiguity. If you want to take all questioning out of the equation, consider the

WorkoutRatingGuide.pdf

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