THE RENEGADE DIET MEAL PLANS CALORIES Jason Ferruggia
C O N T E N T S Meal Plans for Daily ories Introduction....................................... LOW CARB Morning Training................................... Mid Day Training.................................. Evening Training.................................. 4 MODERATE CARB Morning Training.................................. 8 Mid Day Training.................................. Evening Training..................................
Here s how you are going to pick the appropriate menus to use. If your main goal is Loss: If your main goal is gaining muscle: Multiply your bodyweight (in pounds) by. Round that number up to the nearest menu total. That is the total number of calories you are going to eat per day. You are rounding up because when you are dieting for fat loss you always want to start at the highest number possible. That way you have an ace up your sleeve and have room to drop them lower if/when your fat loss starts to plateau. Multiply your bodyweight (in pounds) by 5 and round up or down to the nearest menu total to get your starting point for daily calories. For example, if you weigh 8 pounds, you are going to multiply that number by. That gives you,8 calories/day. Then, round that number up to the nearest menu total, which is,. So you re going to use the, calorie/day menus. Simple, right? Yes. If your main goal is maintenance: Multiply your body weight (in pounds) by. Round that number up or down to the nearest calorie option. So, if you weigh lbs, the number you get will be 9 calories/day. Once again, you are going to round that up and use the, calorie/day menus. If you weigh 8 lbs, you will get 4 calories (8 x ) as your answer. In that case you would round down and also use the, calorie/day menus. By rounding up or down to the closest calorie total closest to your bodyweight x, you have the flexibility to move up or down depending on if you are gaining/losing weight. Those looking to gain muscle will also shorten their fasting time to hours. To do this, simply add a meal at the hour mark that consists of -g of protein and -g of fat. This can be eggs, a shake, chicken, beef, bacon, fish, whatever. Just eat. So, if you weigh 5 lbs you would multiply to 5 calories ( x 5). You would then round up to the,5 calorie/day menus and follow that meal plan PLUS the additional -g protein and -g fat meal that you will consume after hours of fasting. Because your main goal is gaining muscle, you can afford to have the extra calories. In the case of this lb example, this will put him at right around -8 cals/day, which is a great starting point for adding size. Let s look at one more example to make sure we really understand how to set up muscle gain. A lb girl looking to add muscle will multiply her bodyweight by 5, which gives her,8. She rounds up to the, menus, follows those, and simply adds that extra meal after a hour fast. This puts her in a slight surplus, allowing her to gain some muscle without slapping on fat. Now, the next decision is whether you will choose high, moderate, or low carbs.
4 The only people who will choose high carbs are those who are looking to gain muscle and are Young and just starting to train So, to sum it up: Loss: Naturally lean and thus, have great carb tolerance, or Bodyweight x. Round up to nearest calorie total. Looking to add size as rapidly as possible without much concern for fat gain. Low Carb option Anyone else looking to gain muscle should follow a moderate carb approach. People trying to maintain should also follow the moderate carb option, and those wanting to lose fat should follow the low carb option. You will see that the only meal plans that have a high carb option are the,5 and, calories plans. This is because no one needing fewer calories than that to gain muscle should be consuming high carbs; these people should instead opt for moderate carbs. Likewise, the,5 and, calories plans do not have a low carb option because 99% of the population will need to eat less than,5 cals/day to lose fat. Those that can lose fat on,5 or even, cals/day do not need a meal plan; they are the people who have their training and nutrition dialed in. Your schedule will dictate whether you use the AM, Midday, or PM Training. If you train before am, follow the AM plan. If you train between am and pm, follow Midday plan. If you train after 4pm, follow PM training. Maintenance: Bodyweight x. Round up or down to nearest calorie total. Moderate Carb Option Muscle Gain: Bodyweight x 5. Round up or down to nearest calorie total Add a -g pro/-g fat meal to your plan after hours of fasting. Moderate carb option, EXCEPT those who are young, naturally lean, or wanting to add size as fast as possible. Weekly orie Spikes Now, for the fun part. Our initial calorie multipliers run on the low side. This is because one day per week, you will spike calories ultra high. We re talking AT LEAST bodyweight x. This means a lb guy will need to eat a minimum of 5, calories on that day. If you feel like your metabolism is tanking, you may need to go as high bodyweight x 55. Start on the lower end and see how high you can push it while moving towards your goals.
5 Every weekend you will feast til your hearts content on either Saturday or Sunday. Ideally, keep this day as healthy as possible, but don t be afraid to indulge a little. These weekly feasts are necessary because when your calorie runs on the lower side, your metabolism can take a hit. By cranking calories once per week, you make sure that you keep your leptin levels up, your thyroid humming along nicely, and your glycogen levels topped off so you can get after your week of training. All of these effects of the high calorie day will enhance fat loss and muscle gain, in addition to keeping your hormones humming along well. It s the perfect balance. Finally, these calorie recommendations are just starting points. If your goal is to gain muscle, and the weight isn t coming on after weeks of BW x 5, then bump it up to BW x for two more weeks. If the scale still isn t budging, push it up to. All of these plans are designed under the assumption that you are training hard -4 times/week, so some of you with lightning metabolisms or a high weekly workload may need to push it higher. Don t ever be afraid to eat more if the size isn t coming on. This is also a far healthier option for eating big. When you pack down the food everyday, you put your body under all kinds of digestive stress, which can negatively impact how you feel and how you perform. By eating a little on the lighter side days/week and blasting down food on only day, you mitigate a lot of the issues that come from consistently cramming food down your pie hole while still getting the benefits of eating big.
Low Carb/Morning Training DAY Target Macros Each Day: g carb/9g protein/5g fat Meal # Pre-Workout BCAAs Meal # Post-Workout Whey tein Concentrate Banana Meal # (:pm) Chicken Breast Spinach Tomatoes Olive Oil Meal #4 (4:pm) Walnuts (Raw) Meal #5 (:pm) Beef (gound 9/) Sweet Potatoes Brussels Sprouts.5 5.5. cup.5 tbsp.5 8 9.5.9 5.5..5..5... oz 98 98 4. 4..84.84 9 9 oz 94 5 9 48.5 9.5.95.95 8.5 8.5 g
Low Carb/Morning Training DAY Target Macros Each Day: g carb/9g protein/5g fat Meal # :am Eggs Coconut Oil oz 4 4 5. 5. 4. 4. 8 oz tbsp small 5.5 5 5 49.5 4..5. 5.8.5.5.4.5 5.5 48.5 4.5.89 5 5.89.85.85.. ½ tbsp Meal # :pm Almonds (raw) Meal # :pm Halibut Broccoli Kale Ghee Sweet Potatoes Meal #4 (:pm) Blackberries Pea tein 5 85 8.9 8.9.8.8 5
8 Low Carb/Morning Training DAY Target Macros Each Day: g carb/9g protein/5g fat Meal # Pre-Workout BCAAs Meal # Post-Workout Whey tein Concentrate Banana Meal # (:am) Shrimp Bok Choy Onion (Red) Red Palm Oil Meal #4 (4:pm) Rice tein Meal #5 (:pm) Sole Kale Ghee Meal # (:pm) Strawberries (Halved).5 5.5. cup ½.5 tbsp 8.5 95 95.5 8..5..4.5.9.... 5.... oz cup tbsp 5 4 5 9.....8.5 5..5 44.5.5.5 8 g
9 Low Carb/Morning Training DAY 4 Target Macros Each Day: g carb/9g protein/5g fat Meal # :am Eggs Coconut Oil 4.5.5 8oz tbsp /4 cup 4 5 8 48.5.5 5.4 4.5. 4.8..5 5.5 ½ tbsp Meal # :pm Egg White tein Meal # :pm Salmon (sockeye) Peppers (green/red) Red Cabbage Ghee Jasmine Rice 5 85 8.9 8.9.8.8 5
Low Carb/Mid Day Training DAY Target Macros Each Day: g carb/9g protein/5g fat Meal # (:pm) Pre-Workout Chicken Breast Spinach Olive Oil Tomatoes Meal # (Post-Workout) Egg White tein Banana Meal # (:pm) Walnuts (Raw) Meal #4 (:pm) Beef (gound 9/) Broccoli Ghee Yukon Gold Potatoes..5..5. 4.. cup tbsp.5 9.5.9 5.5.5 5.5.5.9 oz 98 98 4. 4..84.84 9 9 oz ½ tbsp small 94 5.5.5 48.5 4.5 9 8.5 5.5
Low Carb/Mid Day Training DAY Target Macros Each Day: g carb/9g protein/5g fat Meal # (:am) Rice tein Meal # (:pm) Cod Red Cabbage Red Palm Oil Meal # (:pm) Seabass Ghee Brussels Sprouts Kale Meal #4 (8:pm) Egg White tein Blackberries 5.... cup tbsp 89 8..... 4 5. 8oz.5 tbsp 8..5 9 45. 4..5. 45..95.5. 5..5.5.5 8. ½ scoop cup 9.8.8...5..85..
Low Carb/Mid Day Training DAY Target Macros Each Day: g carb/9g protein/5g fat Meal # (:am) Pre-Workout Eggs Coconut oil Mushrooms Tomatoes 5.5.5 5 8.9.9 5 4.8.5.5.45 5... cup 9 5.. 8 oz tbsp 5 48 5 5.5 44.5.5.5 8 ½ tbsp Meal # (Post-Workout) Whey tein Concentrate Mango Meal # (:pm) Salmon (Sockeye) Jasmine Rice Ghee Meal #4 (8:pm) Strawberries (halved)
Low Carb/Mid Day Training DAY 4 Target Macros Each Day: g carb/9g protein/5g fat Meal # (:am) Eggs Coconut oil Meal # (:pm) Turkey Breast Lettuce (Iceburg) Avocado Cucumber Meal # (:pm) Salmon (atlantic) Grass Fed Butter Cauliflower Jasmine Rice cup ½ ½ 45 4 8 8...8.45.95.5.5.5 4.9 8oz tbsp 99..5 5. 45. 49..5 8.5..5.5 tbsp 5 45 8.9 8.9.8.8 5 4 9
4 Low Carb/Evening Training DAY Target Macros Each Day: g carb/9g protein/5g fat Meal # :pm Eggs Coconut oil Mushrooms Meal # (4:pm) (Pre-Workout) Whey tein Concentrate Meal # Post-Workout Banana Meal #4 (:pm) Bison (ground) Coconut Oil Russet Potatoes.8.5.95 5.. ½ tbsp 5.5 9.5 8.9.9 9.99 4. 4..5.5 8oz tbsp small 48 4 49 4
5 Low Carb/Evening Training DAY Target Macros Each Day: g carb/9g protein/5g fat Meal # (:am) Pea tein Meal # (:pm) Turkey Breast Kale Ghee Red Cabbage Meal # (:pm) Seabass Avocado Coconut Oil Bok Choy Meal #4 (:pm) Banana Blueberries.4 oz tbsp 8 5 4 5 4..5 4.5.5..5.5.5 5.5.55 oz ½ tbsp cup.995 45 44.995.995.. 5.95.45.4 9.85.99.5 4.. Splash.5 4.5.5.5.5 5.5.5.. 4 5 5
Low Carb/Evening Training DAY Target Macros Each Day: g carb/9g protein/5g fat Meal # :pm Chicken Breast Olive Oil Lettuce (Romain) Tomatoes Avocado.5.5 5 5.85...5.5 4.895.5 4...5.5 cup cup 9.8 5.8. 5..5.. small tbsp 5 8 5. 5 5.. 8 9. 4 oz tbsp cup ¼ Meal # (4:pm) (Pre-Workout) Peaches Meal # Post-Workout Egg White tein Blackberries Meal #4 (:pm) Halibut Beef Chateaubriand Sweet Potatoes Ghee
Low Carb/Evening Training DAY 4 Target Macros Each Day: g carb/9g protein/5g fat Meal # (:am) Eggs Coconut Oil Meal # (:pm) Salmon (Atlantic) Lettuce (Romain) Olive Oil Almonds (raw) Meal # (:pm) Tilapia Ghee Broccoli Meal #4 (:pm) Whey tein Concentrate Peaches Strawberries (halved) tbsp ½ oz 49.8 5 8 5.8.. 5.8.5.8.5.. 4.5.8 oz tbsp 5 5.5.5.5.5 5.5.85 5.85 Splash ½ scoop cups cup 49 4 4.. ½ tbsp 5 85 8.9 8.9.8.8 5
8 Moderate Carb/Morning Training DAY Target Macros Each Day: g carb/9g protein/4g fat Meal # Pre-Workout BCAAs Meal # Post Workout Whey tein Concentrate Banana Meal # :pm Chicken Breast Olive Oil Spinach Mushrooms Tomatoes Meal #4 :pm Strawberries (halved) Meal #5 (:pm) Beef London Broil Russet Potatoes Broccoli Grass Fed Butter.5 5.5. tbsp cup.5.5 5.9.9 5 5.44..5.5.5.5 4....8 cup 49 49 8oz medium cup tbsp 8 48 5 48 54 9 g
9 Moderate Carb/Morning Training DAY Target Macros Each Day: g carb/9g protein/4g fat Meal # (:am) Hemp tein Meal # (:pm) Shrimp Bok Choy Peppers (green/red) Avocado Meal # (:pm) Salmon (Atlantic) Turkey Breast Jasmine Rice Red Cabbage Meal #4 (8:pm) Strawberries (halved) Blueberries cup cup ½ 8 4 45 84 8..5..8.4 9.45 8.85..5 5. cup 49.8 8.8. 8. 5.9. 8...5. 8..5 4.5.5.5.5.5 4 54 5 5 5 8
Moderate Carb/Morning Training DAY Target Macros Each Day: g carb/9g protein/4g fat Meal # Pre-Workout BCAAs Meal # Post Workout Pea tein Peaches Meal # :pm Eggs Egg Whites Spinach Meal #4 :pm Walnuts (raw) Meal #5 (:pm) Cod Sweet Potatoes Brussels Sprouts Ghee Meal # (:pm) Hot Rice Cereal Blackberries cup 4 5 cup 5..9 5.5.. 4... oz 98 98 4. 4..84.84 9 9 8oz small cup ½ tbsp 8 5 8.5 98.5 4 45.9 4.9..5 9.8 cup 4 9.8 4.8. 55... g
Moderate Carb/Morning Training DAY 4 Target Macros Each Day: g carb/9g protein/4g fat Meal # (:pm) Tilapia Kale Olive Oil Peaches Mushrooms Meal # (4:pm) Rice tein Meal # (:pm) Paiche Brussels Sprouts Ghee Red Potatoes. 8.5 5.85.9.5 4..5 cup tbsp 8 4.5.5.5..9.9.. 5.... oz cup ½ tbsp - medium.99 8.5 44.49 9.99 54.99.9 9.9.995..5 9.95
Moderate Carb/Mid Day Training DAY Target Macros Each Day: g carb/9g protein/4g fat Meal # (:pm/preworkout) Eggs Egg whites Spinach Blackberries ¾ cup cup Meal # Post Workout Whey tein Concentrate Banana Meal # :pm Beef Chateaubriand Brussels Sprouts Ghee Yukon Gold Potatoes 5 9.5 9 5.5. 8 5.8.5..55..85 5.5. 5.5.5 5.5. oz cup tbsp medium 8 5.5 4.5.9 5 59.9. 5.
Moderate Carb/Mid Day Training DAY Target Macros Each Day: g carb/9g protein/4g fat Meal # :pm Halibut Avocado Bok Choy Mushrooms 5.5.5 98..85..9.4.5.4.5.5..5.. 8. Splash cup.. 5.... 8oz medium cup 9 9 4 48 4.5 5.5 54.95 5.95.5.5 cup / 49.5 9.5.5.5 5.5.5.. ¼ cup Meal # :pm Rice tein Peaches Meal # (:pm) Beef (gound 9/) Sweet Potatoes Brussels Sprouts Meal #4 (8:pm) Strawberries (halved) Banana
Moderate Carb/Mid Day Training DAY Target Macros Each Day: g carb/9g protein/4g fat Meal # (:pm/preworkout) Shrimp Coconut Oil Peppers (Green/Red) Strawberries (Halved) Meal # Post Workout Egg White tein Mango Meal # 4:pm Hake Lettuce (Iceburg) Cashews (raw) Tomatoes Meal #4 (:pm) Salmon (Sockeye) Spinach Red Cabbage Jasmine Rice Grass Fed Butter 8 49 8.5 9.5 4.5.5 4. 5. cup 9 5.5.5 cup oz 8 9 8 9 oz cup tbsp 5 4 9.9.5 4.55...4..5.5 tbsp cup
5 Moderate Carb/Mid Day Training DAY 4 Target Macros Each Day: g carb/9g protein/4g fat Meal # (:am) Pea tein Meal # :pm Turkey Breast Spinach Tomatoes Olive Oil Blackberries Meal # (:pm) Seabass Ghee Jasmine Rice Meal #4 (8:pm) Peaches.4 cup cup ½ tbsp cup 5 9 8.9.9.8.58.. 5.8.5... 9.4 oz ½ tbsp.995.5 55.495.995.995.99.5.49 cup Splash 4 5 5
Moderate Carb/Evening Training DAY Target Macros Each Day: g carb/9g protein/4g fat Meal # (:pm) Cod Lettuce (Iceburg) Olive oil Walnuts (raw) Cucumber Empty Meal # (4:pm) Pre-Workout Blackberries Meal # (:pm) Pea tein Pineapple Meal #4 :pm Salmon (Atlantic) Jasmine Rice Kale Coconut Oil cup ½ tbsp ½ oz.5.5.4.9 5. 89 99 8 cup 9 9.8.8.... cup 4 9 9 5 oz cup tbsp. 4 98..9. 4.. 8. 9.9.5 4.4 9.5..
Moderate Carb/Evening Training DAY Target Macros Each Day: g carb/9g protein/4g fat Meal # (:am) Egg White tein Meal # (:pm) Chicken Breast Spinach Olive Oil Tomatoes Peaches Meal # :pm Shrimp Jasmine Rice Peppers (Green/Red) Meal #4 (8:pm) Sweet Dark Cherries Blackberries 4.5.5 cup ½ tbsp.5.5.9 5 5.5..5 8 9..5.. 9. oz 54 45.5 5.5 4.5.5.5.. cup 9 48.5.5.89.89.85 5.85..
8 Moderate Carb/Evening Training DAY Target Macros Each Day: g carb/9g protein/4g fat Meal # (:pm) Eggs Egg Whites Coconut oil Spinach Mushrooms Meal # (4:pm) Pre-Workout Blackberries Whey tein Concentrate Meal # (:pm) Banana Meal #4 :pm Beef London Broil Yukon Gold Potatoes Kale Grass Fed Butter Meal #5 (8:pm) Strawberries (Halved) 5.5.5 8. 5.9.4..55.5 4.9.5..5 cup ½ scoop 9 5.8.8.....9.5.5 oz small cup tbsp 4 54. 44. 5. 58..5.5 8.5 cup 49 49 ½ tbsp
9 Moderate Carb/Evening Training DAY 4 Target Macros Each Day: g carb/9g protein/4g fat Day 4: Meal # (:pm) Turkey Breast Kale Avocado Broccoli Meal # (4:pm) Whey tein Concentrate Blueberries Meal # :pm Cod Sweet potatoes Brussels Sprouts Ghee cup ½ 4 45 5.5 8.5 8...5.4..45.5.5.5.5 5.5 cup 84 5 5. 4. oz large ½ tbsp.5 45 9.5 54 5.5 5.5 8.95 84.95.5.5.5.5