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.................................. MODERATE CARB Morning Training.................................. 8 Mid Day Training.................................. Evening Training.................................. Copyright Jason Ferruggia. http://www.renegadediet.com All Rights Reserved.
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 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. Copyright Jason Ferruggia. http://www.renegadediet.com All Rights Reserved.
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 pm, 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. Copyright Jason Ferruggia. http://www.renegadediet.com All Rights Reserved.
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 - 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. Copyright Jason Ferruggia. http://www.renegadediet.com All Rights Reserved.
Low Carb/Morning Training DAY Target Macros Each Day: g carb/5g protein/g fat Meal # Pre-Workout BCAAs Meal # Post Workout Whey tein Concentrate Banana Meal # :pm Salmon (Atlantic) Spinach Cucumber Mushrooms Olive Oil Meal # :pm Beef Chateaubriand Sweet Potatoes Grass Fed Butter Meal #5 (8:pm) Blackberries scoop.5 5.5.. ½ tbsp..5..9..9 5..95.5. 9.9.5. 8 8.5 medium tbsp 5 5 5 5 8.5 8.5.89.89.85.85.. g Copyright Jason Ferruggia. http://www.renegadediet.com All Rights Reserved.
Low Carb/Morning Training DAY Target Macros Each Day: g carb/5g protein/g fat Meal # :pm Eggs Mushrooms Meal # :pm Pea protein Meal # :pm Salmon (Sockeye) Yukon Gold Potatoes Ghee Meal # : Strawberries (Halved)..5.55...5.5 5..9.9 scoop 5 5.. - medium tbsp 9 9 5 8 8 9 9 Copyright Jason Ferruggia. http://www.renegadediet.com All Rights Reserved.
8 Low Carb/Morning Training DAY Target Macros Each Day: g carb/5g protein/g fat Meal # Pre-Workout Meal # Post Workout Egg White tein Banana Meal # :am Eggs Kale Meal # :pm Bison (Ground) Peppers (Green/Red) Avocado Meal #5 (:pm) Turkey Breast Jasmine Rice Meal # (8:pm) Pineapple scoop.5 5.5.5..9 5.....5 5.5.5.5 8oz ½ 8 5 8.5. 8.5.5.5.95..5 5.55 8oz tbsp 8 58 5 59.5.5 tbsp Copyright Jason Ferruggia. http://www.renegadediet.com All Rights Reserved.
9 Low Carb/Morning Training DAY Target Macros Each Day: g carb/5g protein/g fat Meal # :pm Whey tein Concentrate Meal # :pm Shrimp Avocado Bok Choy Meal # :pm Turkey Breast Beef Chateaubriand Broccoli Jasmine Rice Meal # : Blackberries.. 8oz 9...9.... 8.9 tbsp 8.5 85.5.5 8.5 8.5 88.5.89.89.85 5.85.. scoop Copyright Jason Ferruggia. http://www.renegadediet.com All Rights Reserved.
Low Carb/Mid Day Training DAY Target Macros Each Day: g carb/5g protein/g fat Meal # Pre-Workout Eggs Blueberries Meal # Post Workout Whey tein Concentrate Banana Meal # :pm Cod Bok Choy Red Palm Oil Meal # :pm Bison (Ground) Sweet Potatoes Grass Fed Butter Avocado scoop.5 5.5.. 8oz tbsp 8...... oz small-medium tbsp /.5 5.5 9...5.5.95.5 8.5 8 5.... Copyright Jason Ferruggia. http://www.renegadediet.com All Rights Reserved.
Low Carb/Mid Day Training DAY Target Macros Each Day: g carb/5g protein/g fat Meal # :pm Eggs Mushrooms Meal # :pm Pea protein Meal # :pm Salmon (Sockeye) Yukon Gold Potatoes Ghee Meal # : Strawberries (Halved).5.5 5..9.9..5.55.. scoop 5 5.. - small tbsp 9 9 5 8 8 9 9 Copyright Jason Ferruggia. http://www.renegadediet.com All Rights Reserved.
Low Carb/Mid Day Training DAY Target Macros Each Day: g carb/5g protein/g fat Meal # Pre-Workout Shrimp Pineapple Meal # Post Workout Egg White tein Pineapple Meal # :pm Egg White tein Walnuts (raw) Meal # :pm Salmon (Sockeye) Yukon Gold Potatoes Grass Fed Butter Avocado.5 5.5 scoop 9 5.5.5 scoop oz 98 8. 8..8.8.5 9.5 oz - small tbsp ½ 5 5 5.5. 8. 9.5.5.5 59.5 tbsp 9 8 Copyright Jason Ferruggia. http://www.renegadediet.com All Rights Reserved.
DAY Meal # :am Rice tein Meal # :pm Seabass Spinach Almonds (raw) Meal # :pm Beef (gound 9/) Jasmine Rice Ghee Broccoli Meal # 8:pm Blueberries Low Carb/Mid Day Training Target Macros Each Day: g carb/5g protein/g fat 5.... tbsp oz.995 5.995.995.9 8.895. 5...99...9 tbsp 8 5 5.5 5.5 9.5.5 5 8 5.5.5.5.5 scoop.. Copyright Jason Ferruggia. http://www.renegadediet.com All Rights Reserved.
Low Carb/Evening Training DAY Target Macros Each Day: g carb/5g protein/g fat Meal # :am Eggs Mushrooms Meal # Pre-Workout Tilapia Blackberries Meal # Post-Workout Whey tein Concentrate Banana Meal # :pm Bison (ground) Russet Potatoes..5.55...5.5 5..9.9 tbsp 9 9.5.8 5.5...85..5 scoop.5 5.5.. oz - small.5.5 9.5.5 5 Copyright Jason Ferruggia. http://www.renegadediet.com All Rights Reserved.
5 Low Carb/Evening Training DAY Target Macros Each Day: g carb/5g protein/g fat Meal # :pm Whey tein Concentrate Meal # :pm Shrimp Avocado Bok Choy Meal # :pm Turkey Breast Beef Chateaubriand Broccoli Jasmine Rice Meal # : Blackberries.. 8oz 9...9.... 8.9 tbsp 8.5 85.5.5 8.5 8.5 88.5.89.89.85 5.85.. scoop Copyright Jason Ferruggia. http://www.renegadediet.com All Rights Reserved.
Low Carb/Evening Training DAY Target Macros Each Day: g carb/5g protein/g fat Meal # :am Eggs Cucumber Meal # Pre-Workout Salmon (Atlantic) Mango Meal # Post-Workout Beef Chateaubriand Yukon Gold Potatoes Grass Fed Butter Meal #5 (:pm) Hot Rice Cereal Blueberries 5.. 5...95.5.5.5 tbsp. 9..9.9 9.9.9 - small tbsp 9.5.5.5.5 ½ Copyright Jason Ferruggia. http://www.renegadediet.com All Rights Reserved.
DAY Meal # :am Rice tein Meal # :pm Seabass Spinach Almonds (raw) Meal # :pm Beef (gound 9/) Jasmine Rice Ghee Broccoli Meal # 8:pm Blueberries Low Carb/Evening Training Target Macros Each Day: g carb/5g protein/g fat 5.... tbsp oz.995 5.995.995.9 8.895. 5...99...9 tbsp 8 5 5.5 5.5 9.5.5 5 8 5.5.5.5.5 scoop.. Copyright Jason Ferruggia. http://www.renegadediet.com All Rights Reserved.
8 Moderate Carb/Morning Training DAY Target Macros Each Day: g carb/5g protein/g fat Meal # Pre-Workout BCAAs Meal # Post-Workout Whey tein Concentrate Banana Meal # :pm Chicken Breast Spinach Tomatoes Olive Oil Meal # :pm Beef London Broil Jasmine Rice Brussels Sprouts Meal #5 :pm Blueberries scoop.5 5.5...5 tbsp 5 5 8.5.9.9....5.. 5.5 5 9 9 9.5 9.5.95.95 8.5 5.5 8 g Copyright Jason Ferruggia. http://www.renegadediet.com All Rights Reserved.
9 DAY Meal # :pm Salmon (Sockeye) Lettuce (Iceburg) Tomatoes Olive Oil Meal # :pm Pea tein Blackberries Meal # :pm Turkey Breast Bok Choy Jasmine Rice Grass Fed Butter Meal # :pm Mango Moderate Carb/Morning Training Target Macros Each Day: g carb/5g protein/g fat.. scoop 9 5.8.8. 5... oz tbsp.5 8.5 98.8.8. 5. 5.5.5.85 9 tbsp 5 5.9.9 Copyright Jason Ferruggia. http://www.renegadediet.com All Rights Reserved.
Moderate Carb/Morning Training DAY Target Macros Each Day: g carb/5g protein/g fat Meal # Pre-Workout BCAAs Meal # Post-Workout Egg White tein Banana Meal # :am Eggs Mushrooms Meal # :pm Pea tein Pineapple Meal #5 :pm Cod Sweet Potatoes Avocado Ghee scoop.5 5.5.5..9.5.5 5..9.9..5.55.. scoop 9 5.. - large ½ 5 55 5.5.5 8. 9. 5.5.5.5.5.85 g Copyright Jason Ferruggia. http://www.renegadediet.com All Rights Reserved.
Moderate Carb/Morning Training DAY Target Macros Each Day: g carb/5g protein/g fat Meal # :pm Eggs Spinach...5.. tbsp 9.5 8.5 9 9.5. 5.9 8oz 8oz - medium 9 8 8 5 5.8.8 8.5.5.5.5 Meal # :pm Shrimp Peppers (Green/Red) Red Palm Oil Meal # :pm Beef (gound 9/) Tilapia Yukon Gold Potatoes Meal # :pm Hot Rice Cereal Strawberries (halved) 5..9. Copyright Jason Ferruggia. http://www.renegadediet.com All Rights Reserved.
Moderate Carb/Mid Day Training DAY Target Macros Each Day: g carb/5g protein/g fat Meal # Pre-Workout Eggs Hot Rice Cereal Blueberries Meal # Post-Workout Whey tein Concentrate Banana Meal # :pm Chicken Breast Russet Potatoes Broccoli Meal # :pm Beef London Broil Jasmine Rice Ghee scoop.5 5.5.. 5.5 5.5.5 5.5 8 5 5 8 5 5 8 5 9 5 8oz - small-medium 8oz tbsp 5 5..5 8...5.9 Copyright Jason Ferruggia. http://www.renegadediet.com All Rights Reserved.
Moderate Carb/Mid Day Training DAY Target Macros Each Day: g carb/5g protein/g fat Meal # :pm Eggs Peppers (Green/Red) Meal # :pm Whey tein Concentrate Meal # :pm Tilapia Yukon Gold Potatoes Brussels Sprouts Avocado Meal # 8:pm Hot Rice Cereal Apples 8 5..5 5.95..5.9.. scoop.. - medium ½ 9 5 9.5. 5..95.5 5...5.5. 58 8.. 5. 9... Copyright Jason Ferruggia. http://www.renegadediet.com All Rights Reserved.
Moderate Carb/Mid Day Training DAY Target Macros Each Day: g carb/5g protein/g fat Meal # Pre-Workout Egg White tein Hot Rice Cereal Pineapple Meal # Post-Workout Egg White tein Banana Meal # :pm Halibut Grass Fed Butter Kale Meal # :pm Salmon (Atlantic) Sweet Potatoes Avocado Meal #5 8:pm Hot Rice Cereal scoop.5 5.5.5..9 8oz tbsp.. 8..5.5..5.5 8oz - medium ½ 99. 5 5 89. 5.. 5.9 8.5 88.5..5.55 scoop.5.5 5 Copyright Jason Ferruggia. http://www.renegadediet.com All Rights Reserved..5.5
5 Moderate Carb/Mid Day Training DAY Target Macros Each Day: g carb/5g protein/g fat Meal # Pre-Workout Rice tein Strawberries (Halved) Meal # :pm Turkey Breast Spinach Olive Oil Cucumber Tomatoes Meal # :pm Beef Chateaubriand Jasmine Rice Cauliflower Meal # 8:pm Hot Rice Cereal 5. 9... tbsp ½ 8.5.5.5..5..55.95.5.5.5.5..5 oz.5 8.5 8.5.5.5.5 8.5 8.5 scoop 9.. Copyright Jason Ferruggia. http://www.renegadediet.com All Rights Reserved.
Moderate Carb/Evening Training DAY Target Macros Each Day: g carb/5g protein/g fat Meal # :am Eggs Spinach Meal # Pre-Workout Chicken Breast Hot Rice Cereal Strawberries (halved) Meal # Post-Workout Egg White tein Banana Meal # :pm Beef London Broil Jasmine Rice Bok Choy Meal #5 (:pm) Pineapple..55.95.5.5.5.5 5..5 5.5 5.5 9.5.5.5 8.5 5.5 scoop.5 5.5.5..9 oz ¾ cup 8.5 9.5 9.8 8.8 8. 9..5.5.5 9 Copyright Jason Ferruggia. http://www.renegadediet.com All Rights Reserved.
Moderate Carb/Evening Training DAY Target Macros Each Day: g carb/5g protein/g fat Meal # :pm Eggs Spinach...5.. tbsp 9.5 8.5 9 9.5. 5.9 8oz 8oz - large 9 8 8 5 5.8.8 8.5.5.5.5 Meal # :pm Shrimp Peppers (Green/Red) Red Palm Oil Meal # :pm Beef (gound 9/) Tilapia Yukon Gold Potatoes Meal # :pm Hot Rice Cereal Strawberries (halved) 5..9. Copyright Jason Ferruggia. http://www.renegadediet.com All Rights Reserved.
8 Moderate Carb/Evening Training DAY Target Macros Each Day: g carb/5g protein/g fat Meal # :am Rice tein Shrimp Mango Meal # Post-Workout Salmon (Sockeye) Peppers (Green/Red) Sweet Potatoes Jasmine Rice Blackberries 5.... tbsp 9 8.5 5.5 - medium-large 8 9.5 8 5.5 9 8.. 8.5 8.5.89.89.85 9.85.. scoop Meal # Pre-Workout Meal # :pm.. Copyright Jason Ferruggia. http://www.renegadediet.com All Rights Reserved.
9 Moderate Carb/Evening Training DAY Target Macros Each Day: g carb/5g protein/g fat Meal # :pm Eggs Peppers (Green/Red) Meal # :pm Whey tein Concentrate Meal # :pm Tilapia Yukon Gold Potatoes Brussels Sprouts Avocado Meal # 8:pm Hot Rice Cereal Apples 8 5..5 5.95..5.9.. scoop.. - medium ½ 9 5 9.5. 5..95.5 5...5.5. 58 8.. 5. 9... Copyright Jason Ferruggia. http://www.renegadediet.com All Rights Reserved.