Renegade Diet Meal Plan 3000

THE

RENEGADE DIET MEAL PLANS

3000 CALORIES Jason Ferruggia

C O N T E N T S

Meal Plans for 3000 Daily Calories Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

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

HIGH 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

Moderate Carb/Morning Training

DAY 1

Target Macros Each Day: 300g carb/225g protein/100g fat

Meal #1 Pre/Intra-Workout Rilose

Meal #2 Post-Workout

Whey Protein Concentrate Banana

Meal #3 12:00pm

Chicken Breast Kale Peppers (Green/Red) Coconut Oil

Meal #4 4:30pm

Whey Protein Concentrate Coconut Milk Pineapple

Meal #5 7:30pm

Beef Chateaubriand Broccoli Jasmine Rice Ghee

Meal #6 8:00pm

Mango 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

8oz ½ cup ½ cup 1 tbsp Meal subtotals

220 17 0 120 357

46 1.1 0 0 47.1

0 3.35 0 0 3.35

5 0.25 0 14 19.25

2 scoops ¼ cup 1 cup Meal subtotals

240 120 92 452

48 0 1 49

4 2 22 28

5.2 12 0 17.2

16oz ½ cup 1 cup 1 tbsp Meal subtotals

720 15.5 640 135 1510.5

100 1.5 12 0 113.5

0 3 144 0 147

32 0 0 15 47

1 cup ¼ cup Meal subtotals

92 120 212

1 0 1

22 2 24

0 12 12

2 scoops Meal subtotals

242 242

3 3

62 62

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

0.8 0.8

7

DAY 2 Meal #1 12:00pm Halibut Kale Avocado Coconut Oil

Meal #2 4:30pm Rice Protein Coconut Milk

Meal #3 6:30pm Turkey Breast Bison (Ground) Jasmine Rice Broccoli Grass Fed Butter

Meal #4 7:30pm Hot Rice Cereal Coconut Milk Mango

Moderate Carb/Morning Training Target Macros Each Day: 300g carb/225g protein/100g fat Quantity

Cal

Pro

Carbs

0 3.35 14.9 0 18.25

2.4 0.25 26.7 7 36.35

2 scoops ¼ cup Meal subtotals

214 120 334

45.2 0 45.2

11.2 2 13.2

1.2 12 13.2

8oz 8oz 1.5 cups ½ cup 1 tbsp Meal subtotals

248 480 960 15.5 100 1803.5

56 46 18 1.5 0 121.5

0 0 216 3 0 219

3 22 0 0 11 36

¼ cup ¼ cup 1 cup Meal subtotals

140 120 92 352

3 0 1 4

32 2 22 56

0 12 0 12

8oz ½ cup 1 1 tbsp Meal subtotals

210 17 290 60 577

47.2 1.1 3.4 0 51.7

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

Fat

8

Moderate Carb/Morning Training

DAY 3

Target Macros Each Day: 300g carb/225g protein/100g fat

Meal #1 Pre Workout

Blackberries Coconut Oil

Meal #2 Post-Workout Egg White Protein Banana

Meal #3 12:00pm Eggs Coconut Oil Spinach

Meal #4 4:30pm

Cod Red Palm Oil Peppers (Green/Red) Jasmine Rice

Meal #5 7:30pm Salmon (atlantic) Broccoli Sweet Potatoes

Meal #6 8:00pm

Mango Coconut Milk

Quantity

Cal

Pro

Carbs

23.7 0 23.7

0.6 14 14.6

1 scoop 1 Meal subtotals

120 121 241

24 1.5 25.5

2 31 33

0.5 0.4 0.9

6 ½ tbsp ½ cup Meal subtotals

450 60 3.5 513.5

37.8 0 0.45 38.25

3.6 0 0.55 4.15

30 7 0.05 37.05

8oz 1 tbsp 1 cup ½ cup Meal subtotals

178 130 46 320 674

40 0 1.5 6 47.5

0 0 9 72 81

2 14 0.4 0 16.4

16oz ½ cup 2 medium Meal subtotals

599.2 15.5 575 1189.7

90.4 1.5 10 101.9

0 3 135 138

26.4 0 0 26.4

1 cup ¼ cup Meal subtotals

92 120 212

1 0 1

22 2 24

0 12 12

1 cup 1 tbsp Meal subtotals

97 120 217

1.78 0 1.78

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

Fat

9

Moderate Carb/Morning Training

DAY 4

Target Macros Each Day: 300g carb/225g protein/100g fat

Meal #1 11:30am

Quantity

Eggs Coconut Oil Spinach

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

Meal #3 6:00pm

Beef Chateaubriand Seabass Yukon Gold Potatoes Grass Fed Butter

Meal #4 8:00pm

Hot Rice Cereal Strawberries (halved)

Cal

Pro

Carbs

Fat

3.6 0 0.55 4.15

30 7 0.05 37.05

6 ½ tbsp ½ cup Meal subtotals

450 60 3.5 513.5

37.8 0 0.45 38.25

2 scoops ¼ cup Meal subtotals

240 120 360

48 0 48

4 2 6

1 12 13

12oz 12oz 6-8 large 1 tbsp Meal subtotals

540 327.99 880 100 1847.99

75 63.99 24 0 162.99

0 0 208 0 208

24 7.98 0 11 42.98

½ cup ½ cup Meal subtotals

280 24.5 304.5

6 0.5 6.5

64 6 70

0 0 0

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

10

Moderate Carb/Mid Day Training

DAY 1

Target Macros Each Day: 300g carb/225g protein/100g fat

Meal #1 Pre-Workout

Eggs Egg Whites Coconut Oil Hot Rice Cereal Blackberries

Meal #2 Post-Workout

Whey Protein Concentrate Banana

Meal #3 4:00pm Bison (Ground) Jasmine Rice Brussels Sprouts Coconut Oil

Meal #4 7:00pm Chicken Breast Russet Potatoes Ghee

Meal #5 8:00pm Hot Rice Cereal Mango Coconut Milk

Quantity

Cal

Pro

Carbs

Fat

1.2 4 0 32 11.85 49.05

10 0 7 0 0.3 17.3

2 1 cup ½ tbsp ¼ cup ½ cup Meal subtotals

150 120 60 140 48.5 518.5

12.6 24 0 3 0.89 40.49

1 scoop 1 Meal subtotals

120 121 241

24 1.5 25.5

2 31 33

2.6 0.4 3

8oz 1 cup ½ cup 1 tbsp Meal subtotals

480 640 19 120 1259

46 12 1.5 0 59.5

0 144 3.95 0 147.95

22 0 0.15 14 36.15

16oz 1-2 small 1 tbsp Meal subtotals

440 222 135 797

92 6 0 98

0 48 0 48

10 0 15 25

¼ cup ½ cup ¼ cup Meal subtotals

140 46 120 306

3 0.5 0 3.5

32 11 2 45

0 0 12 12

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

11

DAY 2 Meal #1 11:00am Pea Protein Coconut Milk

Meal #2 3:00pm Shrimp Kale Red Palm Oil Avocado Empty

Meal #3 6:30pm Chicken Breast Russet Potatoes Ghee Cauliflower

Meal #4 8:00pm Jasmine Rice Blueberries Coconut Milk

Moderate Carb/Mid Day Training Target Macros Each Day: 300g carb/225g protein/100g fat Quantity

Cal

Pro

Carbs

0 2 2

0.8 12 12.8

8oz ½ cup 1 tbsp 1 Meal subtotals

160 17 130 290 0 597

36 1.1 0 3.4 0 40.5

0 3.35 0 14.9 0 18.25

2 0.25 14 26.7 0 42.95

20oz 6-8 medium 1 tbsp ½ cup Meal subtotals

550 888 135 12.5 1585.5

115 24 0 1 140

0 192 0 2.65 194.65

12.5 0 15 0.05 27.55

½ cup 1 cup ¼ cup Meal subtotals

320 84 120 524

6 1 0 7

72 21 2 95

0 0 12 12

2 scoops ¼ cup Meal subtotals

208 120 328

50 0 50

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

Fat

12

Moderate Carb/Mid Day Training

DAY 3

Target Macros Each Day: 300g carb/225g protein/100g fat

Meal #1 Pre-Workout Egg White Protein Coconut Milk Hot Rice Cereal Pineapple

Meal #2 Post-Workout Cod Sweet Potatoes Bok Choy Coconut Oil

Meal #3 6:00pm Salmon (Sockeye) Jasmine Rice Brussels Sprouts Grass Fed Butter

Meal #4 7:30pm

Mango Strawberries (halved) Coconut Milk

Quantity

Cal

Pro

Carbs

Fat

8oz 1 large ½ cup 1 tbsp Meal subtotals

178 460 6.5 120 764.5

40 8 0.8 0 48.8

0 108 1.2 0 109.2

2 0 0.1335 14 16.1335

20oz ¾ cup ½ cup 1 tbsp Meal subtotals

840 480 19 100 1439

120 9 1.5 0 130.5

0 108 3.95 0 111.95

40 0 0.15 11 51.15

1 cup ½ cup ¼ cup Meal subtotals

92 24.5 120 236.5

1 0.5 0 1.5

22 6 2 30

0 0 12 12

2 scoops ¼ cup ¼ cup ½ cup Meal subtotals

240 120 140 46 546

48 0 3 0.5 51.5

4 2 32 11 49

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

1 12 0 0 13

13

DAY 4 Meal #1 12:00pm Halibut Kale Avocado Coconut Oil

Meal #2 4:30pm Rice Protein Coconut Milk

Meal #3 6:30pm Turkey Breast Bison (Ground) Jasmine Rice Broccoli Grass Fed Butter

Meal #4 7:30pm Hot Rice Cereal Coconut Milk Mango

Moderate Carb/Mid Day Training Target Macros Each Day: 300g carb/225g protein/100g fat Quantity

Cal

Pro

Carbs

0 3.35 14.9 0 18.25

2.4 0.25 26.7 7 36.35

2 scoops ¼ cup Meal subtotals

214 120 334

45.2 0 45.2

11.2 2 13.2

1.2 12 13.2

8oz 8oz 1.5 cups ½ cup 1 tbsp Meal subtotals

248 480 960 15.5 100 1803.5

56 46 18 1.5 0 121.5

0 0 216 3 0 219

3 22 0 0 11 36

¼ cup ¼ cup 1 cup Meal subtotals

140 120 92 352

3 0 1 4

32 2 22 56

0 12 0 12

8oz ½ cup 1 ½ tbsp Meal subtotals

210 17 290 60 577

47.2 1.1 3.4 0 51.7

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

Fat

14

Moderate Carb/Evening Training

DAY 1

Target Macros Each Day: 300g carb/225g protein/100g fat

Meal #1 12:00pm

Quantity

Eggs Coconut Oil Mushrooms

Meal #2 Pre-Workout Tilapia Jasmine Rice Mango Coconut Oil

Meal #3 Intra/Post Workout Whey Protein Concentrate Rilose

Meal #4 7:00pm Beef London Broil Jasmine Rice Ghee

Meal #5 8:00pm Hot Rice Cereal Blueberries Coconut Milk

Cal

Pro

Carbs

Fat

3.6 0 1.15 4.75

30 7 0.1 37.1

6 ½ tbsp ½ cup Meal subtotals

450 60 7.5 517.5

37.8 0 1.09 38.89

12oz ¼ cup ½ cup 1 tbsp Meal subtotals

324 160 46 120 650

67.5 3 0.5 0 71

0 36 11 0 47

5.7 0 0 14 19.7

1 scoop 2 scoops Meal subtotals

120 242 362

24 3 27

2 62 64

2.6 0.8 3.4

12oz 1 cup 1 tbsp Meal subtotals

420 640 135 1195

72 12 0 84

0 144 0 144

13.5 0 15 28.5

¼ cup ½ cup ¼ cup Meal subtotals

140 42 120 302

3 0.5 0 3.5

32 10.5 2 44.5

0 0 12 12

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

15

Moderate Carb/Evening Training

DAY 2

Target Macros Each Day: 300g carb/225g protein/100g fat

Meal #1 11:30am

Quantity

Eggs Coconut Oil Spinach

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

Meal #3 6:00pm

Beef Chateaubriand Seabass Yukon Gold Potatoes Grass Fed Butter

Meal #4 8:00pm

Hot Rice Cereal Strawberries (halved)

Cal

Pro

Carbs

Fat

3.6 0 0.55 4.15

30 7 0.05 37.05

6 ½ tbsp ½ cup Meal subtotals

450 60 3.5 513.5

37.8 0 0.45 38.25

2 scoops ¼ cup Meal subtotals Meal subtotals

240 120 360 0

48 0 48 0

4 2 6 0

1 12 13 0

12oz 12oz 6-8 medium 1 tbsp Meal subtotals

540 327.99 880 100 1847.99

75 63.99 24 0 162.99

0 0 208 0 208

24 7.98 0 11 42.98

½ cup ½ cup Meal subtotals

280 24.5 304.5

6 0.5 6.5

64 6 70

0 0 0

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

16

Moderate Carb/Evening Training

DAY 3

Target Macros Each Day: 300g carb/225g protein/100g fat

Meal #1 12:00pm

Quantity

Egg White Protein Coconut Milk

Meal #2 Pre-Workout Chicken Breast Hot Rice Cereal Blackberries Coconut Milk

Meal #3 Post Workout Bison (Ground) Jasmine Rice

Meal #4 7:00pm Sweet Potatoes Pineapple Coconut Milk

Cal

Pro

Carbs

Fat

8oz ¼ cup ½ cup ¼ cup Meal subtotals

220 140 48.5 120 528.5

46 3 0.89 0 49.89

0 32 11.85 2 45.85

5 0 0.3 12 17.3

20oz 1 cup Meal subtotals

1200 640 1840

115 12 127

0 144 144

55 0 55

1 medium 1 cup ¼ cup Meal subtotals

345 92 120 557

6 1 0 7

81 22 2 1o5

0 0 12 12

2 scoops ¼ cup Meal subtotals

240 120 360

48 0 48

4 2 6

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

1 12 13

17

DAY 4 Meal #1 11:00am Pea Protein Coconut Milk

Meal #2 3:00pm Shrimp Kale Red Palm Oil Avocado

Meal #3 6:30pm Chicken Breast Russet Potatoes Ghee Cauliflower

Meal #4 8:00pm Jasmine Rice Blueberries Coconut Milk

Moderate Carb/Evening Training Target Macros Each Day: 300g carb/225g protein/100g fat Quantity

Cal

Pro

Carbs

0 2 2

0.8 12 12.8

8oz ½ cup 1 tbsp 1 Meal subtotals

160 17 130 290 597

36 1.1 0 3.4 40.5

0 3.35 0 14.9 18.25

2 0.25 14 26.7 42.95

20oz 6-8 medium 1 tbsp ½ cup Meal subtotals

550 888 135 12.5 1585.5

115 24 0 1 140

0 192 0 2.65 194.65

12.5 0 15 0.05 27.55

½ cup 1 cup ¼ cup Meal subtotals

320 84 120 524

6 1 0 7

72 21 2 95

0 0 12 12

2 scoops ¼ cup Meal subtotals

208 120 328

50 0 50

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

Fat

18

High Carb/Morning Training

DAY 1

Target Macros Each Day: 375g carb/225g protein/65g fat

Meal #1 Intra-Workout Rilose

Meal #2Post Workout

Whey Protein Concentrate Rilose

Meal #3 11:30am

Eggs Egg Whites Coconut Oil Spinach

Meal #4:00pm Pea Protein Coconut Milk

Meal #7:00pm Chicken Breast Jasmine Rice Ghee

Meal #6 7:30pm Blackberries

Quantity

Cal

Pro

Carbs

Fat

1 scoop 1 scoop Meal subtotals

120 0 120

24 0 24

2 31 33

2.6 0 2.6

2 1 cup ½ tbsp ½ cup Meal subtotals

150 120 60 3.5 333.5

12.6 24 0 0.45 37.05

1.2 4 0 0.55 5.75

10 0 7 0.05 17.05

2 scoops ¼ cup Meal subtotals

208 120 328

50 0 50

0 2 2

0.8 12 12.8

20oz 2 cups 1 tbsp Meal subtotals

550 1280 135 1965

115 24 0 139

0 288 0 288

12.5 0 15 27.5

½ cup Meal subtotals

48.5 188.5

0.89 3.89

11.85 11.85

0.3 0.3

1 scoop Meal subtotals

121 121

1.5 1.5

31 31

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

0.4 0.4

19

High Carb/Morning Training

DAY 2

Target Macros Each Day: 375g carb/225g protein/65g fat

Meal #1 12:00pm

Quantity

Eggs Egg Whites Coconut Oil Mushrooms

Meal #2 3:30pm Chicken Breast Sweet Potatoes Kale Coconut Oil

Meal #3 7:00pm Beef London Broil Jasmine Rice Brussels Sprouts

Meal #4 7:30pm

Hot Rice Cereal Pineapple Coconut Milk Whey Protein Concentrate Strawberries (Halved)

Cal

Pro

Carbs

Fat

1.2 4 0 1.15 6.35

10 0 7 0.1 17.1

2 1 cup ½ tbsp ½ cup Meal subtotals

150 120 60 7.5 337.5

12.6 24 0 1.09 37.69

8oz 2 small ½ cup ½ tbsp Meal subtotals

220 345 17 60 642

46 6 1.1 0 53.1

0 81 3.35 0 84.35

5 0 0.25 7 12.25

16oz 1.5 cups ½ cup Meal subtotals

560 960 19 1539

96 18 1.5 115.5

0 216 3.95 219.95

18 0 0.15 18.15

¼ cup 1 cup ¼ cup 1 scoop ½ cup Meal subtotals

140 92 120 120 24.5 496.5

3 1 0 24 0.5 28.5

32 22 2 2 6 64

0 0 12 2.6 0 14.6

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

20

High Carb/Morning Training

DAY 3

Target Macros Each Day: 375g carb/225g protein/65g fatat

Meal #1 Pre-Workout Coconut Oil Blueberries

Meal #2 Post-Workout Egg White Protein Rilose

Meal #3 12:00pm

Shrimp Peppers (green/red) Bok Choy Red Palm Oil

Meal #4 6:00pm Seabass Russet Potatoes Grass Fed Butter Brussels sprouts

Meal #5 7:30pm Jasmine Rice Mango Coconut Milk

Quantity

Cal

Pro

Carbs

Fat

1 scoop 2 scoops Meal subtotals

120 242 362

24 3 27

2 62 64

0.5 0.8 1.3

10oz ½ cup 1 cup ½ tbsp Meal subtotals

200 23 13 65 301

45 0.75 1.6 0 47.35

0 4.5 2.4 0 6.9

2.5 0.2 0.267 7 9.967

24oz 3-4 large 1 tbsp ½ cup Meal subtotals

655.98 666 100 19 1440.98

127.98 18 0 1.5 147.48

0 144 0 3.95 147.95

15.96 0 11 0.15 27.11

¾ cup 1 cup ¼ cup Meal subtotals

480 92 120 692

9 1 0 10

108 22 2 132

0 0 12 12

1 tbsp 1 cup Meal subtotals

120 84 204

0 1 1

0 21 21

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

14 0 14

21

High Carb/Morning Training

DAY 4

Target Macros Each Day: 375g carb/225g protein/65g fat

Meal #1 12:00pm

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

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

Meal #3 7:00pm

Salmon (Sockeye) Shrimp Brussels Sprouts Yukon Gold Potatoes

Meal #4 7:30pm Jasmine Rice Mango Coconut Milk Blackberries

Quantity

Cal

162 60 23 49 294

Pro

33.75 0 0.75 1 35.5

Carbs

0 0 4.5 12 16.5

2.85 7 0.2 0 10.05

2 scoops ¼ cup Meal subtotals

240 120 360

48 0 48

4 2 6

1 12 13

16oz 6oz ½ cup 6 Meal subtotals

672 120 19 660 1471

96 27 1.5 18 142.5

0 0 3.95 156 159.95

32 1.5 0.15 0 33.65

1 cup 1 cup ¼ cup ½ cup Meal subtotals

640 92 120 48.5 900.5

12 1 0 0.89 13.89

144 22 2 11.85 179.85

0 0 12 0.3 12.3

6oz ½ tbsp ½ cup 1 cup Meal subtotals

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

Fat

22

High Carb/Mid Day Training

DAY 1

Target Macros Each Day: 375g carb/225g protein/65g fat

Meal #1 Pre-Workout

Eggs Egg Whites Coconut Oil Hot Rice Cereal Strawberries (Halved)

Meal #2 Post-Workout Rice Protein Banana

Meal #3 4:00pm Cod Spinach Jasmine Rice Coconut Oil

Meal #4 7:00pm Chicken Breast Sweet Potatoes Cauliflower Grass Fed Butter

Meal #5 8:00pm

Hot Rice Cereal Whey Protein Concentrate Mango Coconut Milk

Quantity

Cal

Pro

Carbs

Fat

1 scoop 1 Meal subtotals

107 121 228

22.6 1.5 24.1

5.6 31 36.6

0.6 0.4 1

8oz 1 cup ½ cup 1 tbsp Meal subtotals

178 7 320 120 625

40 0.9 6 0 46.9

0 1.1 72 0 73.1

2 0.1 0 14 16.1

16oz 1-2 medium 1 cup 1 tbsp Meal subtotals

440 575 25 100 1140

92 10 2 0 104

0 135 5.3 0 140.3

10 0 0.1 11 21.1

½ cup 1 scoop ½ cup ¼ cup Meal subtotals

280 120 46 120 566

6 24 0.5 0 30.5

64 2 11 2 79

0 2.6 0 12 14.6

2 1 cup ½ tbsp ¼ cup ½ cup Meal subtotals

150 120 60 140 49 519

12.6 24 0 3 1 40.6

1.2 4 0 32 12 49.2

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

10 0 7 0 0 17

23

DAY 2 Meal #1 12:00pm Rice Protein Coconut Milk Blackberries

Meal #2 3:30pm Turkey breast Broccoli Avocado

Meal #3 7:00pm Halibit Ghee Collard Greens Jasmine Rice

Meal #4 7:30pm Hot Rice Cereal Apples Coconut Milk Banana

High Carb/Mid Day Training Target Macros Each Day: 375g carb/225g protein/65g fat Quantity

214 120 97 431

Pro

45.2 0 1.78 46.98

Carbs

11.2 2 23.7 36.9

1.2 12 0.6 13.8

8oz ½ cup ½ Meal subtotals

248 15.5 145 408.5

56 1.5 1.7 59.2

0 3 7.45 10.45

3 0 13.35 16.35

20oz 1 tbsp ½ cup 1.5 cups Meal subtotals

525 135 24.5 960 1644.5

118 0 2.005 18 138.005

0 0 2.5 216 218.5

6 15 0 0 21

½ cup ½ cup ¼ cup ½ Meal subtotals

280 116 120 60.5 576.5

6 0.6 0 0.75 7.35

64 30.8 2 15.5 112.3

0 0.4 12 0.2 12.6

2 scoops ¼ cup ½ cup Meal subtotals

Cal

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

Fat

24

High Carb/Mid Day Training

DAY 3

Target Macros Each Day: 375g carb/225g protein/65g fat

Meal #1 Pre-Workout

Whey Protein Concentrate Coconut Milk Pineapple Hot Rice Cereal

Meal #2 Post-Workout Pea Protein Banana

Meal #3 4:00pm

Salmon (sockeye) Kale Yukon Gold Potatoes

Meal #4 7:00pm Beef London Broil Jasmine Rice Broccoli Ghee

Quantity

Cal

Pro

Carbs

4 2 22 32 60

5.2 12 0 0 17.2

1 scoop 2 Meal subtotals

104 242 346

25 3 28

0 62 62

0.4 0.8 1.2

8oz ½ cup 1-2 large Meal subtotals

336 17 330 683

48 1.1 9 58.1

0 3.35 78 81.35

16 0.25 0 16.25

14oz 1 cup 1 cup 1 tbsp Meal subtotals

490 640 31 135 1296

84 12 3 0 99

0 144 6 0 150

15.75 0 0 15 30.75

2 scoops ¼ cup 1 cup ¼ cup Meal subtotals

240 120 92 140 592

48 0 1 3 52

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

Fat

25

High Carb/Mid Day Training

DAY 4

Target Macros Each Day: 375g carb/225g protein/65g fat

Meal #1 12:00pm

Quantity

Eggs Egg Whites Coconut Oil Mushrooms

Meal #2 3:30pm Chicken Breast Sweet Potatoes Kale Coconut Oil

Meal #3 7:00pm Beef London Broil Jasmine Rice Brussels Sprouts

Meal #4 7:30pm

Hot Rice Cereal Pineapple Coconut Milk Whey Protein Concentrate Strawberries (Halved)

Cal

Pro

Carbs

Fat

1.2 4 0 1.15 6.35

10 0 7 0.1 17.1

2 ½ cup ½ tbsp ½ cup Meal subtotals

150 120 60 7.5 337.5

12.6 24 0 1.09 37.69

8oz 1 large ½ cup ½ tbsp Meal subtotals

220 345 17 60 642

46 6 1.1 0 53.1

0 81 3.35 0 84.35

5 0 0.25 7 12.25

16oz 1.5 cups ½ cup Meal subtotals

560 960 19 1539

96 18 1.5 115.5

0 216 3.95 219.95

18 0 0.15 18.15

¼ cup 1 cup ¼ cup 1 scoop ¼ cup Meal subtotals

140 92 120 120 24.5 496.5

3 1 0 24 0.5 28.5

32 22 2 2 6 64

0 0 12 2.6 0 14.6

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

26

High Carb/Evening Training

DAY 1

Target Macros Each Day: 375g carb/225g protein/65g fat

Meal #1 11:30am

Quantity

Eggs Egg Whites Coconut Oil Mushrooms

Meal #2 Pre-Workout Cod Jasmine Rice Mango Coconut Oil

Meal #3 Post-Workout

Whey Protein Concentrate Rilose

Meal #4 7:00pm Salmon (Sockeye) Turkey Breast Russet Potatoes

Meal #5 8:00pm

Hot Rice Cereal Pineapple Coconut Milk

Cal

Pro

Carbs

Fat

1.2 4 0 1.15 6.35

10 0 7 0.1 17.1

2 1 cup ½ tbsp ½ cup Meal subtotals

150 120 60 7.5 337.5

12.6 24 0 1.09 37.69

8oz ¼ cup 1 cup 1 tbsp Meal subtotals

178 160 92 120 550

40 3 1 0 44

0 36 22 0 58

2 0 0 14 16

1 scoop 2 scoops Meal subtotals

120 242 362

24 3 27

2 62 64

2.6 0.8 3.4

8oz 8 oz 4-5 large Meal subtotals

336 248 777 1361

48 56 21 125

0 0 168 168

16 3 0 19

½ cup 1 cup ¼ cup Meal subtotals

280 92 120 492

6 1 0 7

64 22 2 88

0 0 12 12

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

27

High Carb/Evening Training

DAY 2

Target Macros Each Day: 375g carb/225g protein/65g fat

Meal #1 12:00pm

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

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

Meal #3 7:00pm

Salmon (Sockeye) Shrimp Brussels Sprouts Yukon Gold Potatoes

Meal #4 7:30pm Jasmine Rice Mango Coconut Milk Blackberries

Quantity

Cal

162 60 23 49 294

33.75 0 0.75 1 35.5

Pro

Carbs

0 0 4.5 12 16.5

2.85 7 0.2 0 10.05

2 scoops ¼ cup Meal subtotals

240 120 360

48 0 48

4 2 6

1 12 13

16oz 6oz ½ cup 3-4 large Meal subtotals

672 120 19 660 1471

96 27 1.5 18 142.5

0 0 3.95 156 159.95

32 1.5 0.15 0 33.65

1 cup 1 cup ¼ cup ½ cup Meal subtotals

640 92 120 48.5 900.5

12 1 0 0.89 13.89

144 22 2 11.85 179.85

0 0 12 0.3 12.3

6oz ½ tbsp ½ cup 1 cup Meal subtotals

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

Fat

28

High Carb/Evening Training

DAY 3

Target Macros Each Day: 375g carb/225g protein/65g fat

Meal #1 11:30am

Quantity

Eggs Egg Whites Coconut Oil Mushrooms

Meal #2 Pre-Workout Egg White Protein Hot Rice Cereal Coconut Milk Blackberries

Meal #3 7:00pm Halibut Beef London Broil Jasmine Rice

Meal #4 7:30pm Hot Rice Cereal Apples Coconut Milk

2 1 cup ½ tbsp ½ cup Meal subtotals

Cal

150 120 60 7.5 337.5

Pro

12.6 24 0 1.09 37.69

Carbs

1.2 4 0 1.15 6.35

10 0 7 0.1 17.1

2 scoops ¼ cup ¼ cup 1 cup Meal subtotals

240 140 120 97 597

48 3 0 1.78 52.78

4 32 2 23.7 61.7

1 0 12 0.6 13.6

8oz 12oz 1.5 cups Meal subtotals

210 420 960 1590

47.2 72 18 137.2

0 0 216 216

2.4 13.5 0 15.9

½ cup ½ cup ¼ cup Meal subtotals

280 116 120 516

6 0.6 0 6.6

64 30.8 2 96.8

0 0.4 12 12.4

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

Fat

29

DAY 4 Meal #1 12:00pm Rice Protein Coconut Milk Blackberries

Meal #2 3:30pm Turkey breast Broccoli Avocado

Meal #3 7:00pm Halibit Ghee Collard Greens Jasmine Rice

Meal #4 7:30pm Hot Rice Cereal Apples Coconut Milk Banana

High Carb/Evening Training Target Macros Each Day: 315g carb/185g protein/55g fat Quantity

214 120 97 431

Pro

45.2 0 1.78 46.98

Carbs

11.2 2 23.7 36.9

1.2 12 0.6 13.8

8oz ½ cup ½ Meal subtotals

248 15.5 145 408.5

56 1.5 1.7 59.2

0 3 7.45 10.45

3 0 13.35 16.35

20oz 1 tbsp ½ cup 1.5 cups Meal subtotals

525 135 24.5 960 1644.5

118 0 2.005 18 138.005

0 0 2.5 216 218.5

6 15 0 0 21

½ cup ½ cup ¼ cup ½ Meal subtotals

280 116 120 60.5 576.5

6 0.6 0 0.75 7.35

64 30.8 2 15.5 112.3

0 0.4 12 0.2 12.6

2 scoops ¼ cup 1 cup Meal subtotals

Cal

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

Fat