Renegade Diet Meal Plan 1200

THE

RENEGADE DIET MEAL PLANS

1200 CALORIES Jason Ferruggia

C O N T E N T S

Meal Plans for 1200 Daily Calories Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

LOW CARB Morning Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 Mid Day Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 Evening Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14

MODERATE CARB Morning Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 Mid Day Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 Evening Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26

Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

3

Here’s how you are going to pick the appropriate menus to use. If your main goal is Fat Loss:

If your main goal is gaining muscle:

Multiply your bodyweight (in pounds) by 10. 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 15 and round up or down to the nearest menu total to get your starting point for daily calories.

For example, if you weigh 187 pounds, you are going to multiply that number by 10. That gives you 1,870 calories/day. Then, round that number up to the nearest menu total, which is 2,000. So you’re going to use the 2,000 calorie/day menus. Simple, right? Yes.

If your main goal is maintenance: Multiply your body weight (in pounds) by 12. Round that number up or down to the nearest calorie option. So, if you weigh 160 lbs, the number you get will be 1920 calories/day. Once again, you are going to round that up and use the 2,000 calorie/day menus. If you weigh 187 lbs, you will get 2244 calories (187 x 12) as your answer. In that case you would round down and also use the 2,000 calorie/day menus. By rounding up or down to the closest calorie total closest to your bodyweight x 12, 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 12 hours. To do this, simply add a meal at the 12 hour mark that consists of 20-30g of protein and 10-20g of fat. This can be eggs, a shake, chicken, beef, bacon, fish, whatever. Just eat. So, if you weigh 165 lbs you would multiply to 2475 calories (160 x 15). You would then round up to the 2,500 calorie/day menus and follow that meal plan PLUS the additional 20-30g protein and 10-20g fat meal that you will consume after 12 hours of fasting. Because your main goal is gaining muscle, you can afford to have the extra calories. In the case of this 160lb example, this will put him at right around 2700-2800 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 120lb girl looking to add muscle will multiply her bodyweight by 15, which gives her 1,800. She rounds up to the 2,000 menus, follows those, and simply adds that extra meal after a 12 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 © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

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:

Fat Loss:

• Naturally lean and thus, have great carb tolerance, or

• Bodyweight x 10. 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 2,500 and 3,000 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 2,500 and 3,000 calories plans do not have a low carb option because 99% of the population will need to eat less than 2,500 cals/day to lose fat. Those that can lose fat on 2,500 or even 3,000 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 10am, follow the AM plan. • If you train between 11am and 3pm, follow Midday plan. • If you train after 4pm, follow PM training.

Maintenance: • Bodyweight x 12. Round up or down to nearest calorie total. • Moderate Carb Option

Muscle Gain: • Bodyweight x 15. Round up or down to nearest calorie total • Add a 20-30g pro/10-20g fat meal to your plan after 12 hours of fasting. • Moderate carb option, EXCEPT those who are young, naturally lean, or wanting to add size as fast as possible.

Weekly Calorie 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 30. This means a 170lb guy will need to eat a minimum of 5,100 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 © 2013 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 2 weeks of BW x 15, then bump it up to BW x 16 for two more weeks. If the scale still isn’t budging, push it up to 17. All of these plans are designed under the assumption that you are training hard 3-4 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 6 days/week and blasting down food on only 1 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 © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

6

Low Carb/Morning Training

DAY 1

Target Macros Each Day: 60g carb/90g protein/65g fat

Meal #1 Pre-Workout BCAAs

Meal #2 Post-Workout

Whey Protein Concentrate Banana

Meal #3 (12:30pm) Chicken Breast Spinach Tomatoes Olive Oil

Meal #4 (4:30pm) Walnuts (Raw)

Meal #5 (6:00pm) Beef (gound 90/10) Sweet Potatoes Brussels Sprouts

Quantity

Cal

Pro

Carbs

Fat

1 scoop 1 Meal subtotals

120 121 241

24 1.5 25.5

2 31 33

2.6 0.4 3

4oz 1 cup ½ cup 1.5 tbsp Meal subtotals

110 7 12.5 180 309.5

23 0.9 0.45 0 24.35

0 1.1 0.5 0 1.6

2.5 0.1 0.1 21 23.7

1 oz Meal subtotals

198 198

4.73 4.73

2.84 2.84

19 19

6 oz 1 ½ cup Meal subtotals

294 115 19 428

36 2 1.5 39.5

0 27 3.95 30.95

18 0 0.15 18.15

10g Meal subtotals

0 0

0 0

0 0

Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

0 0

7

Low Carb/Morning Training

DAY 2

Target Macros Each Day: 60g carb/90g protein/65g fat

Meal #1 11:30am Eggs Coconut Oil

Cal

Pro

Carbs

Fat

1 oz Meal subtotals

164 164

6 6

5.6 5.6

14.3 14.3

8 oz ½ cup ½ cup 1 tbsp 1 small Meal subtotals

210 15.5 17 135 115 492.5

47.2 1.5 1.1 0 2 51.8

0 3 3.35 0 27 33.35

2.4 0 0.25 15 0 17.65

½ cup ¼ cup 1 scoop Meal subtotals

48.5 120 104 272.5

0.89 0 25 25.89

11.85 2 0 13.85

0.3 12 0.4 12.7

3 ½ tbsp Meal subtotals

Meal #2 3:30pm Almonds (raw)

Meal #3 6:30pm Halibut Broccoli Kale Ghee Sweet Potatoes

Meal #4 (7:30pm) Blackberries Coconut Milk Pea Protein

Quantity

225 60 285

18.9 0 18.9

1.8 0 1.8

Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

15 7 22

8

Low Carb/Morning Training

DAY 3

Target Macros Each Day: 60g carb/90g protein/65g fat

Meal #1 Pre-Workout BCAAs

Meal #2 Post-Workout

Whey Protein Concentrate Banana

Meal #3 (11:30am)

Shrimp Bok Choy Onion (Red) Red Palm Oil

Meal #4 (4:30pm) Rice Protein Coconut Milk

Meal #5 (6:00pm) Sole Kale Ghee

Meal #6 (7:30pm)

Strawberries (Halved) Coconut Milk

Quantity

Cal

Pro

Carbs

Fat

1 scoop 1 Meal subtotals

120 121 241

24 1.5 25.5

2 31 33

2.6 0.4 3

4oz 1 cup ½ 1.5 tbsp Meal subtotals

80 13 7.5 195 295.5

18 1.6 0.5 0 20.1

0 2.4 1.5 0 3.9

1 0.267 0 21 22.267

1 scoop ¼ cup Meal subtotals

107 120 227

22.6 0 22.6

5.6 2 7.6

0. 12 12.6

6oz 1 cup 1 tbsp Meal subtotals

150 34 135 319

30 2.2 0 32.2

0 6.7 0 6.7

1.8 0.5 15 17.3

½ cup ¼ cup Meal subtotals

24.5 120 144.5

0.5 0 0.5

6 2 8

0 12 12

10g Meal subtotals

0 0

0 0

0 0

Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

0 0

9

Low Carb/Morning Training

DAY 4

Target Macros Each Day: 60g carb/90g protein/65g fat

Meal #1 11:30am Eggs Coconut Oil

Cal

Pro

Carbs

Fat

1 scoop ¼ cup Meal subtotals

120 120 240

24 0 24

2 2 4

0.5 12 12.5

8oz ½ cup ½ cup 1 tbsp 1/4 cup Meal subtotals

336 23 14 135 160 668

48 0.75 0.65 0 3 52.4

0 4.5 3.3 0 36 43.8

16 0.2 0.05 15 0 31.25

3 ½ tbsp Meal subtotals

Meal #2 3:30pm Egg White Protein Coconut Milk

Meal #3 7:30pm

Quantity

Salmon (sockeye) Peppers (green/red) Red Cabbage Ghee Jasmine Rice

225 60 285

18.9 0 18.9

1.8 0 1.8

Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

15 7 22

10

Low Carb/Mid Day Training

DAY 1

Target Macros Each Day: 60g carb/90g protein/65g fat

Meal #1 (12:00pm) Pre-Workout Quantity Chicken Breast Spinach Olive Oil Tomatoes

Meal #2 (Post-Workout) Egg White Protein Banana

Meal #3 (3:30pm) Walnuts (Raw)

Meal #4 (7:00pm)

Beef (gound 90/10) Broccoli Ghee Yukon Gold Potatoes

Cal

Pro

Carbs

Fat

0 1.1 0 0.5 1.6

2.5 0.1 14 0.1 16.7

4oz 1 cup 1 tbsp ½ cup Meal subtotals

110 7 120 12.5 249.5

23 0.9 0 0.45 24.35

1 scoop 1 Meal subtotals

120 121 241

24 1.5 25.5

2 31 33

0.5 0.4 0.9

1 oz Meal subtotals

198 198

4.73 4.73

2.84 2.84

19 19

6oz ½ cup ½ tbsp 2 small Meal subtotals

294 15.5 67.5 110 487

36 1.5 0 3 40.5

0 3 0 26 29

18 0 7.5 0 25.5

Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

11

Low Carb/Mid Day Training

DAY 2

Target Macros Each Day: 60g carb/90g protein/65g fat

Meal #1 (11:30am) Rice Protein Coconut Milk

Meal #2 (3:30pm)

Cod Red Cabbage Red Palm Oil

Meal #3 (6:30pm)

Seabass Ghee Brussels Sprouts Kale

Meal #4 (8:00pm)

Egg White Protein Coconut Milk Blackberries

Quantity

Cal

Pro

Carbs

5.6 2 7.6

0.6 12 12.6

4oz 1 cup 1 tbsp Meal subtotals

89 28 130 247

20 1.3 0 21.3

0 6.6 0 6.6

1 0.1 14 15.1

8oz 1.5 tbsp ½ cup ½ cup Meal subtotals

218.66 202.5 19 17 457.16

42.66 0 1.5 1.1 45.26

0 0 3.95 3.35 7.3

5.32 22.5 0.15 0.25 28.22

½ scoop ¼ cup 1 cup Meal subtotals

60 120 97 277

12 0 1.78 13.78

1 2 23.7 26.7

0.25 12 0.6 12.85

1 scoop ¼ cup Meal subtotals

107 120 227

22.6 0 22.6

Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

Fat

12

Low Carb/Mid Day Training

DAY 3

Target Macros Each Day: 60g carb/90g protein/65g fat

Meal #1 (11:30am) Pre-Workout Quantity

Eggs Coconut oil Mushrooms Tomatoes

225 60 7.5 12.5 305

Pro

18.9 0 1.09 0.45 20.44

Carbs

1.8 0 1.15 0.5 3.45

15 7 0.1 0.1 22.2

1 scoop 1 cup Meal subtotals

120 92 212

24 1 25

2 22 24

2.6 0 2.6

8 oz ¼ cup 1 tbsp Meal subtotals

336 160 135 631

48 3 0 51

0 36 0 36

16 0 15 31

½ cup ¼ cup Meal subtotals

24.5 120 144.5

0.5 0 0.5

6 2 8

0 12 12

3 ½ tbsp ½ cup ½ cup Meal subtotals

Meal #2 (Post-Workout) Whey Protein Concentrate Mango

Meal #3 (6:00pm) Salmon (Sockeye) Jasmine Rice Ghee

Meal #4 (8:00pm)

Strawberries (halved) Coconut Milk

Cal

Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

Fat

13

Low Carb/Mid Day Training

DAY 4

Target Macros Each Day: 60g carb/90g protein/65g fat

Meal #1 (11:30am) Eggs Coconut oil

Meal #2 (3:30pm)

Turkey Breast Lettuce (Iceburg) Avocado Cucumber

Meal #3 (7:30pm) Salmon (atlantic) Grass Fed Butter Cauliflower Jasmine Rice

Quantity

Cal

Pro

Carbs

Fat

4oz 1 cup ½ ½ Meal subtotals

124 10 145 4 283

28 1 1.7 0.17 30.87

0 2 7.45 0.95 10.4

1.5 0 13.35 0.05 14.9

8oz 1 tbsp ½ cup ¼ cup Meal subtotals

299.6 100 12.5 160 572.1

45.2 0 1 3 49.2

0 0 2.65 36 38.65

13.2 11 0.05 0 24.25

3 1 tbsp Meal subtotals

225 120 345

18.9 0 18.9

1.8 0 1.8

Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

15 14 29

14

Low Carb/Evening Training

DAY 1

Target Macros Each Day: 60g carb/90g protein/65g fat

Meal #1 12:00pm

Quantity

Eggs Coconut oil Mushrooms

Meal #2 (4:00pm) (Pre-Workout) Whey Protein Concentrate Coconut Milk

Meal #3 Post-Workout Banana

Meal #4 (7:00pm) Bison (ground) Coconut Oil Russet Potatoes

Cal

Pro

Carbs

Fat

1.8 0 1.15 2.95

15 7 0.1 22.1

3 ½ tbsp ½ cup Meal subtotals

225 60 7.5 292.5

18.9 0 1.09 19.99

1 scoop ¼ cup Meal subtotals

120 120 240

24 0 24

2 2 4

2.6 12 14.6

1 Meal subtotals

121 121

1.5 1.5

31 31

0.4 0.4

8oz 1 tbsp 1 small Meal subtotals

480 120 111 711

46 0 3 49

0 0 24 24

22 14 0 36

Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

15

Low Carb/Evening Training

DAY 2

Target Macros Each Day: 60g carb/90g protein/65g fat

Meal #1 (11:30am) Pea Protein Coconut Milk

Meal #2 (3:00pm) Turkey Breast Kale Ghee Red Cabbage

Meal #3 (6:30pm) Seabass Avocado Coconut Oil Bok Choy

Meal #4 (7:30pm)

Coconut Milk Banana Blueberries

Quantity

Cal

Pro

Carbs

0 2 2

0.4 12 12.4

6oz ½ cup 1 tbsp ½ cup Meal subtotals

186 17 135 14 352

42 1.1 0 0.65 43.75

0 3.35 0 3.3 6.65

2.25 0.25 15 0.05 17.55

6 oz ½ 1 tbsp 1 cup Meal subtotals

163.995 145 120 13 441.995

31.995 1.7 0 1.6 35.295

0 7.45 0 2.4 9.85

3.99 13.35 14 0.267 31.607

Splash 1 ½ cup Meal subtotals

60 60.5 42 162.5

0 0.75 0.5 1.25

1 15.5 10.5 27

6 0.2 0 6.2

1 scoop ¼ cup Meal subtotals

104 120 224

25 0 25

Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

Fat

16

Low Carb/Evening Training

DAY 3

Target Macros Each Day: 60g carb/90g protein/65g fat

Meal #1 12:00pm

Quantity

Chicken Breast Olive Oil Lettuce (Romain) Tomatoes Avocado

110 120 10 12.5 72.5 325

Pro

23 0 0.46 0.45 0.85 24.76

Carbs

0 0 0.67 0.5 3.725 4.895

2.5 14 0.06 0.1 6.675 23.335

1 cup Meal subtotals

66 66

2 2

16 16

0 0

1 scoop 1 cup Meal subtotals

120 97 217

24 1.78 25.78

2 23.7 25.7

0.5 0.6 1.1

4oz 4oz 1 small 2 tbsp Meal subtotals

105 180 115 270 670

23.6 25 2 0 50.6

0 0 27 0 27

1.2 8 0 30 39.2

4 oz 1 tbsp 1 cup ½ cup ¼ Meal subtotals

Meal #2 (4:00pm) (Pre-Workout) Peaches

Meal #3 Post-Workout Egg White Protein Blackberries

Meal #4 (7:00pm)

Halibut Beef Chateaubriand Sweet Potatoes Ghee

Cal

Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

Fat

17

Low Carb/Evening Training

DAY 4

Target Macros Each Day: 60g carb/90g protein/65g fat

Meal #1 (11:30am) Eggs Coconut Oil

Meal #2 (3:30pm) Salmon (Atlantic) Lettuce (Romain) Olive Oil Almonds (raw)

Meal #3 (7:30pm) Tilapia Ghee Broccoli

Meal #4 (7:30pm)

Coconut Milk Whey Protein Concentrate Peaches Strawberries (halved)

Quantity

Cal

Pro

Carbs

Fat

4oz ½ cup 1 tbsp ½ oz Meal subtotals

149.8 5 120 82 356.8

22.6 0.23 0 3 25.83

0 0.335 0 2.8 3.135

6.6 0.03 14 7.15 27.78

6 oz 1 tbsp ½ cup Meal subtotals

162 135 15.5 312.5

33.75 0 1.5 35.25

0 0 3 3

2.85 15 0 17.85

Splash ½ scoop 2 cups 1 cup Meal subtotals

60 60 132 49 301

0 12 4 1 17

1 1 32 12 46

6 1.3 0 0 7.3

3 ½ tbsp Meal subtotals

225 60 285

18.9 0 18.9

1.8 0 1.8

Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

15 7 22

18

Moderate Carb/Morning Training

DAY 1

Target Macros Each Day: 120g carb/90g protein/40g fat

Meal #1 Pre-Workout BCAAs

Meal #2 Post Workout

Whey Protein Concentrate Banana

Meal #3 12:00pm

Chicken Breast Olive Oil Spinach Mushrooms Tomatoes

Meal #4 3:30pm

Strawberries (halved)

Meal #5 (7:30pm) Beef London Broil Russet Potatoes Broccoli Grass Fed Butter

Quantity

Cal

Pro

Carbs

Fat

1 scoop 1 Meal subtotals

120 121 241

24 1.5 25.5

2 31 33

2.6 0.4 3

4oz 1 tbsp 1 cup ½ cup ½ cup Meal subtotals

110 120 7 7.5 12.5 257

23 0 0.9 1.09 0.45 25.44

0 0 1.1 1.15 0.5 2.75

2.5 14 0.1 0.1 0.1 16.8

1 cup Meal subtotals

49 49

1 1

12 12

0 0

8oz 1 medium 1 cup 1 tbsp Meal subtotals

280 222 31 100 633

48 6 3 0 57

0 48 6 0 54

9 0 0 11 20

10g Meal subtotals

0 0

0 0

0 0

Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

0 0

19

Moderate Carb/Morning Training

DAY 2

Target Macros Each Day: 120g carb/90g protein/40g fat

Meal #1 (11:30am) Hemp Protein Coconut Milk

Meal #2 (3:30pm)

Shrimp Bok Choy Peppers (green/red) Avocado

Meal #3 (7:00pm) Salmon (Atlantic) Turkey Breast Jasmine Rice Red Cabbage

Meal #4 (8:00pm)

Strawberries (halved) Blueberries

Quantity

Cal

Pro

Carbs

Fat

4oz 1 cup 1 cup ½ Meal subtotals

80 13 46 145 284

18 1.6 1.5 1.7 22.8

0 2.4 9 7.45 18.85

1 0.267 0.4 13.35 15.017

4oz 4oz ½ cup 1 cup Meal subtotals

149.8 124 320 28 621.8

22.6 28 6 1.3 57.9

0 0 72 6.6 78.6

6.6 1.5 0 0.1 8.2

½ cup ½ cup Meal subtotals

24.5 42 66.5

0.5 0.5 1

6 10.5 16.5

0 0 0

1 scoop ¼ cup Meal subtotals

134 120 254

15 0 15

5 2 7

Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

6 12 18

20

Moderate Carb/Morning Training

DAY 3

Target Macros Each Day: 120g carb/90g protein/40g fat

Meal #1 Pre-Workout BCAAs

Meal #2 Post Workout Pea Protein Peaches

Meal #3 12:00pm Eggs Egg Whites Spinach

Meal #4 3:30pm Walnuts (raw)

Meal #5 (6:30pm)

Cod Sweet Potatoes Brussels Sprouts Ghee

Meal #6 (7:30pm) Hot Rice Cereal Blackberries

Quantity

Cal

Pro

Carbs

Fat

1 scoop 1 cup Meal subtotals

104 66 170

25 2 27

0 16 16

0.4 0 0.4

2 ½ cup 1 cup Meal subtotals

150 60 7 217

12.6 12 0.9 25.5

1.2 2 1.1 4.3

10 0 0.1 10.1

1 oz Meal subtotals

198 198

4.73 4.73

2.84 2.84

19 19

8oz 1 small 1 cup ½ tbsp Meal subtotals

178 115 38 67.5 398.5

40 2 3 0 45

0 27 7.9 0 34.9

2 0 0.3 7.5 9.8

¼ cup 1 cup Meal subtotals

140 97 237

3 1.78 4.78

32 23.7 55.7

0 0.6 0.6

10g Meal subtotals

0 0

0 0

0 0

Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

0 0

21

Moderate Carb/Morning Training

DAY 4

Target Macros Each Day: 120g carb/90g protein/40g fat

Meal #1 (12:30pm) Tilapia Kale Olive Oil Peaches Mushrooms

Meal #2 (4:30pm) Rice Protein Coconut Milk

Meal #3 (7:30pm)

Paiche Brussels Sprouts Ghee Red Potatoes

Quantity

Cal

Pro

Carbs

Fat

0 6.7 0 8 1.15 15.85

1.9 0.5 14 0 0.1 16.5

4oz 1 cup 1 tbsp ½ cup ½ cup Meal subtotals

108 34 120 33 7.5 302.5

22.5 2.2 0 1 1.09 26.79

1 scoop ¼ cup Meal subtotals

107 120 227

22.6 0 22.6

5.6 2 7.6

0.6 12 12.6

6oz 1 cup ½ tbsp 2-3 medium Meal subtotals

177.99 38 67.5 440 723.49

39.99 3 0 12 54.99

0 7.9 0 96 103.9

1.995 0.3 7.5 0 9.795

Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

22

Moderate Carb/Mid Day Training

DAY 1

Target Macros Each Day: 120g carb/90g protein/40g fat

Meal #1 (12:00pm/PreWorkout) Quantity

Eggs Egg whites Spinach Blackberries

1 ¾ cup ½ cup 1 cup Meal subtotals

Meal #2 Post Workout

Whey Protein Concentrate Banana

Meal #3 6:00pm

Beef Chateaubriand Brussels Sprouts Ghee Yukon Gold Potatoes

Cal

75 90 3.5 97 265.5

Pro

6.3 18 0.45 1.78 26.53

Carbs

0.6 3 0.55 23.7 27.85

Fat

5 0 0.05 0.6 5.65

1 scoop 1 Meal subtotals

120 121 241

24 1.5 25.5

2 31 33

2.6 0.4 3

6oz 1 cup 1 tbsp 2 medium Meal subtotals

270 38 135 220 663

37.5 3 0 6 46.5

0 7.9 0 52 59.9

12 0.3 15 0 27.3

Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

23

Moderate Carb/Mid Day Training

DAY 2

Target Macros Each Day: 120g carb/90g protein/40g fat

Meal #1 12:00pm Halibut Avocado Bok Choy Mushrooms

Quantity

Cal

105 72.5 13 7.5 198

Pro

23.6 0.85 1.6 1.09 27.14

Carbs

0 3.725 2.4 1.15 7.275

1.2 6.675 0.267 0.1 8.242

1 scoop Splash 1 cup Meal subtotals

107 60 66 233

22.6 0 2 24.6

5.6 1 16 22.6

0.6 6 0 6.6

8oz 1 medium 1 cup Meal subtotals

392 230 19 641

48 4 1.5 53.5

0 54 3.95 57.95

24 0 0.15 24.15

1 cup 1/2 Meal subtotals

49 60.5 109.5

1 0.75 1.75

12 15.5 27.5

0 0.2 0.2

4oz ¼ 1 cup ½ cup Meal subtotals

Meal #2 3:30pm Rice Protein Coconut Milk Peaches

Meal #3 (7:00pm) Beef (gound 90/10) Sweet Potatoes Brussels Sprouts

Meal #4 (8:00pm)

Strawberries (halved) Banana

Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

Fat

24

Moderate Carb/Mid Day Training

DAY 3

Target Macros Each Day: 120g carb/90g protein/40g fat

Meal #1 (12:00pm/PreWorkout) Quantity

Shrimp Coconut Oil Peppers (Green/Red) Strawberries (Halved)

Meal #2 Post Workout Egg White Protein Mango

Meal #3 4:30pm

Hake Lettuce (Iceburg) Cashews (raw) Tomatoes

Meal #4 (7:30pm)

Salmon (Sockeye) Spinach Red Cabbage Jasmine Rice Grass Fed Butter

80 120 23 49 272

Pro

18 0 0.75 1 19.75

Carbs

0 0 4.5 12 16.5

1 14 0.2 0 15.2

1 scoop 1 cup Meal subtotals

120 92 212

24 1 25

2 22 24

0.5 0 0.5

4oz 1 cup 1 oz ½ cup Meal subtotals

81 10 0 0 91

18 1 0 0 19

0 2 0 0 2

1 0 0 0 1

6oz 1 cup ½ cup ½ cup 1 tbsp Meal subtotals

252 7 14 320 100 693

36 0.9 0.65 6 0 43.55

0 1.1 3.3 72 0 76.4

12 0.1 0.05 0 11 23.15

4oz 1 tbsp ½ cup 1 cup Meal subtotals

Cal

Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

Fat

25

Moderate Carb/Mid Day Training

DAY 4

Target Macros Each Day: 120g carb/90g protein/40g fat

Meal #1 (11:30am) Pea Protein Coconut Milk

Meal #2 3:30pm

Turkey Breast Spinach Tomatoes Olive Oil Blackberries

Meal #3 (7:00pm) Seabass Ghee Jasmine Rice

Meal #4 (8:00pm)

Peaches Coconut Milk

Quantity

Cal

Pro

Carbs

0 2 2

0.4 12 12.4

4oz 1 cup 1 cup ½ tbsp 1 cup Meal subtotals

124 7 25 60 97 313

28 0.9 0.9 0 1.78 31.58

0 1.1 1 0 23.7 25.8

1.5 0.1 0.2 7 0.6 9.4

6oz ½ tbsp ½ cup Meal subtotals

163.995 67.5 320 551.495

31.995 0 6 37.995

0 0 72 72

3.99 7.5 0 11.49

1 cup Splash Meal subtotals

66 60 126

2 0 2

16 1 17

0 6 6

1 scoop ¼ cup Meal subtotals

104 120 224

25 0 25

Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

Fat

26

Moderate Carb/Evening Training

DAY 1

Target Macros Each Day: 120g carb/90g protein/40g fat

Meal #1 (12:00pm)

Cod Lettuce (Iceburg) Olive oil Walnuts (raw) Cucumber Empty

Meal #2 (4:30pm) Pre-Workout Blackberries

Meal #3 (6:00pm) Pea Protein Pineapple

Meal #4 7:30pm Salmon (Atlantic) Jasmine Rice Kale Coconut Oil

Quantity 4oz 1 cup ½ tbsp ½ oz 1

Cal

Pro

20 1 0 2.365 0.34 0 23.705

Carbs

0 2 0 1.42 1.9 0 5.32

Fat

Meal subtotals

89 10 60 99 8 0 266

1 cup Meal subtotals

97 97

1.78 1.78

23.7 23.7

0.6 0.6

1 scoop 1 cup Meal subtotals

104 92 196

25 1 26

0 22 22

0.4 0 0.4

6oz ½ cup 1 cup 1 tbsp Meal subtotals

224.7 320 34 120 698.7

33.9 6 2.2 0 42.1

0 72 6.7 0 78.7

9.9 0 0.5 14 24.4

Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

1 0 7 9.5 0.1 0 17.6

27

Moderate Carb/Evening Training

DAY 2

Target Macros Each Day: 120g carb/90g protein/40g fat

Meal #1 (11:00am) Egg White Protein Coconut Milk

Meal #2 (3:30pm)

Chicken Breast Spinach Olive Oil Tomatoes Peaches

Meal #3 7:00pm

Shrimp Jasmine Rice Peppers (Green/Red)

Meal #4 (8:00pm)

Sweet Dark Cherries Coconut Milk Blackberries

Quantity

Cal

Pro

Carbs

2 2 4

0.5 12 12.5

4oz 1 cup ½ tbsp ½ cup ½ cup Meal subtotals

110 7 60 12.5 33 222.5

23 0.9 0 0.45 1 25.35

0 1.1 0 0.5 8 9.6

2.5 0.1 7 0.1 0 9.7

10oz ½ cup ½ cup Meal subtotals

200 320 23 543

45 6 0.75 51.75

0 72 4.5 76.5

2.5 0 0.2 2.7

1 cup ¼ cup ½ cup Meal subtotals

92 120 48.5 260.5

1 0 0.89 1.89

22 2 11.85 35.85

0 12 0.3 12.3

1 scoop ¼ cup Meal subtotals

120 120 240

24 0 24

Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

Fat

28

Moderate Carb/Evening Training

DAY 3

Target Macros Each Day: 120g carb/90g protein/40g fat

Meal #1 (12:00pm)

Eggs Egg Whites Coconut oil Spinach Mushrooms

Meal #2 (4:30pm) Pre-Workout

Blackberries Whey Protein Concentrate

Meal #3 (6:00pm) Banana

Meal #4 7:00pm

Beef London Broil Yukon Gold Potatoes Kale Grass Fed Butter

Meal #5 (8:00pm)

Strawberries (Halved)

Quantity

Cal

150 60 60 3.5 7.5 281

Pro

12.6 12 0 0.45 1.09 26.14

Carbs

1.2 2 0 0.55 1.15 4.9

10 0 7 0.05 0.1 17.15

1 cup ½ scoop Meal subtotals

97 60 157

1.78 12 13.78

23.7 1 24.7

0.6 1.3 1.9

1 Meal subtotals

121 121

1.5 1.5

31 31

0.4 0.4

6oz 2 small 1 cup 1 tbsp Meal subtotals

210 220 34 100 564

36 6 2.2 0 44.2

0 52 6.7 0 58.7

6.75 0 0.5 11 18.25

1 cup Meal subtotals

49 49

1 1

12 12

0 0

2 ½ cup ½ tbsp ½ cup ½ cup Meal subtotals

Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

Fat

29

Moderate Carb/Evening Training

DAY 4

Target Macros Each Day: 120g carb/90g protein/40g fat

Day 4: Meal #1 (12:00pm) Turkey Breast Kale Avocado Broccoli

Meal #2 (4:30pm)

Whey Protein Concentrate Coconut Milk Blueberries

Meal #3 7:00pm Cod Sweet potatoes Brussels Sprouts Ghee

Quantity

4oz 1 cup ½ ½ cup Meal subtotals

Cal

124 34 145 15.5 318.5

Pro

28 2.2 1.7 1.5 33.4

Carbs

0 6.7 7.45 3 17.15

Fat

1.5 0.5 13.35 0 15.35

1 scoop ¼ cup 1 cup Meal subtotals

120 120 84 324

24 0 1 25

2 2 21 25

2.6 12 0 14.6

10oz 1 large ½ cup ½ tbsp Meal subtotals

222.5 345 19 67.5 654

50 6 1.5 0 57.5

0 81 3.95 0 84.95

2.5 0 0.15 7.5 10.15

Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.