MEAL PLANS
R
ENEGADE
D
IET
3000
CALORIES
THE
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
If your main goal is Fat Loss:
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.
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.
If your main goal is gaining muscle:
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.
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.
3
Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.
Here’s how you are going to pick the
appropriate menus to use.
The only people who will choose high carbs are those who are looking to gain muscle and are
• Young and just starting to train
• Naturally lean and thus, have great carb tolerance, or
• Looking to add size as rapidly as possible without much concern for fat gain.
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.
So, to sum it up:
Fat Loss:
• Bodyweight x 10. Round up to nearest calorie total.
• Low Carb option
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.
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.
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.
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.
5
Meal #1 Pre/Intra-Workout
Quantity
Cal
Pro
Carbs
Fat
Rilose 2 scoops 242 3 62 0.8
Meal subtotals 242 3 62 0.8
Meal #2 Post-Workout
Whey Protein Concentrate 1 scoop 120 24 2 2.6
Banana 1 121 1.5 31 0.4
Meal subtotals 241 25.5 33 3
Meal #3 12:00pm
Chicken Breast 8oz 220 46 0 5 Kale ½ cup 17 1.1 3.35 0.25 Peppers (Green/Red) ½ cup 0 0 0 0 Coconut Oil 1 tbsp 120 0 0 14
Meal subtotals 357 47.1 3.35 19.25
Meal #4 4:30pm
Whey Protein Concentrate 2 scoops 240 48 4 5.2 Coconut Milk ¼ cup 120 0 2 12 Pineapple 1 cup 92 1 22 0
Meal subtotals 452 49 28 17.2
Meal #5 7:30pm
Beef Chateaubriand 16oz 720 100 0 32 Broccoli ½ cup 15.5 1.5 3 0 Jasmine Rice 1 cup 640 12 144 0
Ghee 1 tbsp 135 0 0 15
Meal subtotals 1510.5 113.5 147 47
Meal #6 8:00pm
Mango 1 cup 92 1 22 0
Coconut Milk ¼ cup 120 0 2 12
Meal subtotals 212 1 24 12
6
Moderate Carb/Morning Training
Target Macros Each Day: 300g carb/225g protein/100g fat
Meal #1 12:00pm
Quantity
Cal
Pro
Carbs
Fat
Halibut 8oz 210 47.2 0 2.4 Kale ½ cup 17 1.1 3.35 0.25 Avocado 1 290 3.4 14.9 26.7 Coconut Oil 1 tbsp 60 0 0 7 Meal subtotals 577 51.7 18.25 36.35Meal #2 4:30pm
Rice Protein 2 scoops 214 45.2 11.2 1.2 Coconut Milk ¼ cup 120 0 2 12
Meal subtotals 334 45.2 13.2 13.2
Meal #3 6:30pm
Turkey Breast 8oz 248 56 0 3 Bison (Ground) 8oz 480 46 0 22 Jasmine Rice 1.5 cups 960 18 216 0 Broccoli ½ cup 15.5 1.5 3 0 Grass Fed Butter 1 tbsp 100 0 0 11
Meal subtotals 1803.5 121.5 219 36
Meal #4 7:30pm
Hot Rice Cereal ¼ cup 140 3 32 0 Coconut Milk ¼ cup 120 0 2 12
Mango 1 cup 92 1 22 0
Meal subtotals 352 4 56 12
7
Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.
Moderate Carb/Morning Training
Target Macros Each Day: 300g carb/225g protein/100g fat
Meal #1 Pre Workout
Quantity
Cal
Pro
Carbs
Fat
Blackberries 1 cup 97 1.78 23.7 0.6 Coconut Oil 1 tbsp 120 0 0 14
Meal subtotals 217 1.78 23.7 14.6
Meal #2 Post-Workout
Egg White Protein 1 scoop 120 24 2 0.5
Banana 1 121 1.5 31 0.4 Meal subtotals 241 25.5 33 0.9
Meal #3 12:00pm
Eggs 6 450 37.8 3.6 30 Coconut Oil ½ tbsp 60 0 0 7 Spinach ½ cup 3.5 0.45 0.55 0.05 Meal subtotals 513.5 38.25 4.15 37.05Meal #4 4:30pm
Cod 8oz 178 40 0 2Red Palm Oil 1 tbsp 130 0 0 14 Peppers (Green/Red) 1 cup 46 1.5 9 0.4 Jasmine Rice ½ cup 320 6 72 0
Meal subtotals 674 47.5 81 16.4
Meal #5 7:30pm
Salmon (atlantic) 16oz 599.2 90.4 0 26.4 Broccoli ½ cup 15.5 1.5 3 0 Sweet Potatoes 2 medium 575 10 135 0
Meal subtotals 1189.7 101.9 138 26.4
Meal #6 8:00pm
Mango 1 cup 92 1 22 0
Coconut Milk ¼ cup 120 0 2 12
Meal subtotals 212 1 24 12
8
Moderate Carb/Morning Training
Target Macros Each Day: 300g carb/225g protein/100g fat
Meal #1 11:30am
Quantity
Cal
Pro
Carbs
Fat
Eggs 6 450 37.8 3.6 30 Coconut Oil ½ tbsp 60 0 0 7 Spinach ½ cup 3.5 0.45 0.55 0.05 Meal subtotals 513.5 38.25 4.15 37.05Meal #2 3:30pm
Egg White Protein 2 scoops 240 48 4 1 Coconut Milk ¼ cup 120 0 2 12
Meal subtotals 360 48 6 13
Meal #3 6:00pm
Beef Chateaubriand 12oz 540 75 0 24 Seabass 12oz 327.99 63.99 0 7.98 Yukon Gold Potatoes 6-8 large 880 24 208 0 Grass Fed Butter 1 tbsp 100 0 0 11
Meal subtotals 1847.99 162.99 208 42.98
Meal #4 8:00pm
Hot Rice Cereal ½ cup 280 6 64 0 Strawberries (halved) ½ cup 24.5 0.5 6 0
Meal subtotals 304.5 6.5 70 0
9
Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.
Moderate Carb/Morning Training
Target Macros Each Day: 300g carb/225g protein/100g fat
Meal #1 Pre-Workout
Quantity
Cal
Pro
Carbs
Fat
Eggs 2 150 12.6 1.2 10
Egg Whites 1 cup 120 24 4 0 Coconut Oil ½ tbsp 60 0 0 7 Hot Rice Cereal ¼ cup 140 3 32 0 Blackberries ½ cup 48.5 0.89 11.85 0.3
Meal subtotals 518.5 40.49 49.05 17.3
Meal #2 Post-Workout
Whey Protein Concentrate 1 scoop 120 24 2 2.6
Banana 1 121 1.5 31 0.4
Meal subtotals 241 25.5 33 3
Meal #3 4:00pm
Bison (Ground) 8oz 480 46 0 22 Jasmine Rice 1 cup 640 12 144 0 Brussels Sprouts ½ cup 19 1.5 3.95 0.15 Coconut Oil 1 tbsp 120 0 0 14
Meal subtotals 1259 59.5 147.95 36.15
Meal #4 7:00pm
Chicken Breast 16oz 440 92 0 10 Russet Potatoes 1-2 small 222 6 48 0
Ghee 1 tbsp 135 0 0 15
Meal subtotals 797 98 48 25
Meal #5 8:00pm
Hot Rice Cereal ¼ cup 140 3 32 0 Mango ½ cup 46 0.5 11 0 Coconut Milk ¼ cup 120 0 2 12
Meal subtotals 306 3.5 45 12
10
Moderate Carb/Mid Day Training
Target Macros Each Day: 300g carb/225g protein/100g fat
Meal #1 11:00am
Quantity
Cal
Pro
Carbs
Fat
Pea Protein 2 scoops 208 50 0 0.8 Coconut Milk ¼ cup 120 0 2 12
Meal subtotals 328 50 2 12.8
Meal #2 3:00pm
Shrimp 8oz 160 36 0 2
Kale ½ cup 17 1.1 3.35 0.25 Red Palm Oil 1 tbsp 130 0 0 14 Avocado 1 290 3.4 14.9 26.7
Empty 0 0 0 0
Meal subtotals 597 40.5 18.25 42.95
Meal #3 6:30pm
Chicken Breast 20oz 550 115 0 12.5 Russet Potatoes 6-8 medium 888 24 192 0
Ghee 1 tbsp 135 0 0 15
Cauliflower ½ cup 12.5 1 2.65 0.05
Meal subtotals 1585.5 140 194.65 27.55
Meal #4 8:00pm
Jasmine Rice ½ cup 320 6 72 0 Blueberries 1 cup 84 1 21 0 Coconut Milk ¼ cup 120 0 2 12
Meal subtotals 524 7 95 12
11
Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.
Moderate Carb/Mid Day Training
Target Macros Each Day: 300g carb/225g protein/100g fat
Meal #1 Pre-Workout
Quantity
Cal
Pro
Carbs
Fat
Egg White Protein 2 scoops 240 48 4 1 Coconut Milk ¼ cup 120 0 2 12 Hot Rice Cereal ¼ cup 140 3 32 0 Pineapple ½ cup 46 0.5 11 0
Meal subtotals 546 51.5 49 13
Meal #2 Post-Workout
Cod 8oz 178 40 0 2
Sweet Potatoes 1 large 460 8 108 0 Bok Choy ½ cup 6.5 0.8 1.2 0.1335 Coconut Oil 1 tbsp 120 0 0 14
Meal subtotals 764.5 48.8 109.2 16.1335
Meal #3 6:00pm
Salmon (Sockeye) 20oz 840 120 0 40 Jasmine Rice ¾ cup 480 9 108 0 Brussels Sprouts ½ cup 19 1.5 3.95 0.15 Grass Fed Butter 1 tbsp 100 0 0 11
Meal subtotals 1439 130.5 111.95 51.15
Meal #4 7:30pm
Mango 1 cup 92 1 22 0
Strawberries (halved) ½ cup 24.5 0.5 6 0 Coconut Milk ¼ cup 120 0 2 12
Meal subtotals 236.5 1.5 30 12
12
Moderate Carb/Mid Day Training
Target Macros Each Day: 300g carb/225g protein/100g fat
Meal #1 12:00pm
Quantity
Cal
Pro
Carbs
Fat
Halibut 8oz 210 47.2 0 2.4 Kale ½ cup 17 1.1 3.35 0.25 Avocado 1 290 3.4 14.9 26.7 Coconut Oil ½ tbsp 60 0 0 7 Meal subtotals 577 51.7 18.25 36.35Meal #2 4:30pm
Rice Protein 2 scoops 214 45.2 11.2 1.2 Coconut Milk ¼ cup 120 0 2 12
Meal subtotals 334 45.2 13.2 13.2
Meal #3 6:30pm
Turkey Breast 8oz 248 56 0 3 Bison (Ground) 8oz 480 46 0 22 Jasmine Rice 1.5 cups 960 18 216 0 Broccoli ½ cup 15.5 1.5 3 0 Grass Fed Butter 1 tbsp 100 0 0 11
Meal subtotals 1803.5 121.5 219 36
Meal #4 7:30pm
Hot Rice Cereal ¼ cup 140 3 32 0 Coconut Milk ¼ cup 120 0 2 12
Mango 1 cup 92 1 22 0
Meal subtotals 352 4 56 12
13
Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.
Moderate Carb/Mid Day Training
Target Macros Each Day: 300g carb/225g protein/100g fat
Meal #1 12:00pm
Quantity
Cal
Pro
Carbs
Fat
Eggs 6 450 37.8 3.6 30 Coconut Oil ½ tbsp 60 0 0 7 Mushrooms ½ cup 7.5 1.09 1.15 0.1 Meal subtotals 517.5 38.89 4.75 37.1Meal #2 Pre-Workout
Tilapia 12oz 324 67.5 0 5.7 Jasmine Rice ¼ cup 160 3 36 0 Mango ½ cup 46 0.5 11 0 Coconut Oil 1 tbsp 120 0 0 14Meal subtotals 650 71 47 19.7
Meal #3 Intra/Post Workout
Whey Protein Concentrate 1 scoop 120 24 2 2.6 Rilose 2 scoops 242 3 62 0.8
Meal subtotals 362 27 64 3.4
Meal #4 7:00pm
Beef London Broil 12oz 420 72 0 13.5 Jasmine Rice 1 cup 640 12 144 0
Ghee 1 tbsp 135 0 0 15
Meal subtotals 1195 84 144 28.5
Meal #5 8:00pm
Hot Rice Cereal ¼ cup 140 3 32 0 Blueberries ½ cup 42 0.5 10.5 0 Coconut Milk ¼ cup 120 0 2 12
Meal subtotals 302 3.5 44.5 12
14
Moderate Carb/Evening Training
Target Macros Each Day: 300g carb/225g protein/100g fat
Meal #1 11:30am
Quantity
Cal
Pro
Carbs
Fat
Eggs 6 450 37.8 3.6 30 Coconut Oil ½ tbsp 60 0 0 7 Spinach ½ cup 3.5 0.45 0.55 0.05 Meal subtotals 513.5 38.25 4.15 37.05Meal #2 3:30pm
Egg White Protein 2 scoops 240 48 4 1 Coconut Milk ¼ cup 120 0 2 12 Meal subtotals 360 48 6 13
Meal subtotals 0 0 0 0
Meal #3 6:00pm
Beef Chateaubriand 12oz 540 75 0 24 Seabass 12oz 327.99 63.99 0 7.98 Yukon Gold Potatoes 6-8 medium 880 24 208 0 Grass Fed Butter 1 tbsp 100 0 0 11
Meal subtotals 1847.99 162.99 208 42.98
Meal #4 8:00pm
Hot Rice Cereal ½ cup 280 6 64 0 Strawberries (halved) ½ cup 24.5 0.5 6 0
Meal subtotals 304.5 6.5 70 0
15
Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.
Moderate Carb/Evening Training
Target Macros Each Day: 300g carb/225g protein/100g fat
Meal #1 12:00pm
Quantity
Cal
Pro
Carbs
Fat
Egg White Protein 2 scoops 240 48 4 1 Coconut Milk ¼ cup 120 0 2 12
Meal subtotals 360 48 6 13
Meal #2 Pre-Workout
Chicken Breast 8oz 220 46 0 5 Hot Rice Cereal ¼ cup 140 3 32 0 Blackberries ½ cup 48.5 0.89 11.85 0.3 Coconut Milk ¼ cup 120 0 2 12
Meal subtotals 528.5 49.89 45.85 17.3
Meal #3 Post Workout
Bison (Ground) 20oz 1200 115 0 55 Jasmine Rice 1 cup 640 12 144 0
Meal subtotals 1840 127 144 55
Meal #4 7:00pm
Sweet Potatoes 1 medium 345 6 81 0 Pineapple 1 cup 92 1 22 0 Coconut Milk ¼ cup 120 0 2 12
Meal subtotals 557 7 1o5 12
16
Moderate Carb/Evening Training
Target Macros Each Day: 300g carb/225g protein/100g fat
Meal #1 11:00am
Quantity
Cal
Pro
Carbs
Fat
Pea Protein 2 scoops 208 50 0 0.8 Coconut Milk ¼ cup 120 0 2 12
Meal subtotals 328 50 2 12.8
Meal #2 3:00pm
Shrimp 8oz 160 36 0 2
Kale ½ cup 17 1.1 3.35 0.25 Red Palm Oil 1 tbsp 130 0 0 14 Avocado 1 290 3.4 14.9 26.7
Meal subtotals 597 40.5 18.25 42.95
Meal #3 6:30pm
Chicken Breast 20oz 550 115 0 12.5 Russet Potatoes 6-8 medium 888 24 192 0
Ghee 1 tbsp 135 0 0 15
Cauliflower ½ cup 12.5 1 2.65 0.05
Meal subtotals 1585.5 140 194.65 27.55
Meal #4 8:00pm
Jasmine Rice ½ cup 320 6 72 0 Blueberries 1 cup 84 1 21 0 Coconut Milk ¼ cup 120 0 2 12
Meal subtotals 524 7 95 12
17
Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.
Moderate Carb/Evening Training
Target Macros Each Day: 300g carb/225g protein/100g fat
Meal #1 Intra-Workout
Quantity
Cal
Pro
Carbs
Fat
Rilose 1 scoop 121 1.5 31 0.4
Meal subtotals 121 1.5 31 0.4
Meal #2Post Workout
Whey Protein Concentrate 1 scoop 120 24 2 2.6 Rilose 1 scoop 0 0 31 0
Meal subtotals 120 24 33 2.6
Meal #3 11:30am
Eggs 2 150 12.6 1.2 10
Egg Whites 1 cup 120 24 4 0 Coconut Oil ½ tbsp 60 0 0 7 Spinach ½ cup 3.5 0.45 0.55 0.05
Meal subtotals 333.5 37.05 5.75 17.05
Meal #4:00pm
Pea Protein 2 scoops 208 50 0 0.8 Coconut Milk ¼ cup 120 0 2 12
Meal subtotals 328 50 2 12.8
Meal #7:00pm
Chicken Breast 20oz 550 115 0 12.5 Jasmine Rice 2 cups 1280 24 288 0
Ghee 1 tbsp 135 0 0 15 Meal subtotals 1965 139 288 27.5
Meal #6 7:30pm
Blackberries ½ cup 48.5 0.89 11.85 0.3 Meal subtotals 188.5 3.89 11.85 0.318
High Carb/Morning Training
Target Macros Each Day: 375g carb/225g protein/65g fat
Meal #1 12:00pm
Quantity
Cal
Pro
Carbs
Fat
Eggs 2 150 12.6 1.2 10
Egg Whites 1 cup 120 24 4 0 Coconut Oil ½ tbsp 60 0 0 7 Mushrooms ½ cup 7.5 1.09 1.15 0.1
Meal subtotals 337.5 37.69 6.35 17.1
Meal #2 3:30pm
Chicken Breast 8oz 220 46 0 5 Sweet Potatoes 2 small 345 6 81 0 Kale ½ cup 17 1.1 3.35 0.25 Coconut Oil ½ tbsp 60 0 0 7
Meal subtotals 642 53.1 84.35 12.25
Meal #3 7:00pm
Beef London Broil 16oz 560 96 0 18 Jasmine Rice 1.5 cups 960 18 216 0 Brussels Sprouts ½ cup 19 1.5 3.95 0.15
Meal subtotals 1539 115.5 219.95 18.15
Meal #4 7:30pm
Hot Rice Cereal ¼ cup 140 3 32 0 Pineapple 1 cup 92 1 22 0 Coconut Milk ¼ cup 120 0 2 12 Whey Protein Concentrate 1 scoop 120 24 2 2.6 Strawberries (Halved) ½ cup 24.5 0.5 6 0
Meal subtotals 496.5 28.5 64 14.6
19
Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.
High Carb/Morning Training
Target Macros Each Day: 375g carb/225g protein/65g fat
Meal #1 Pre-Workout
Quantity
Cal
Pro
Carbs
Fat
Coconut Oil 1 tbsp 120 0 0 14 Blueberries 1 cup 84 1 21 0
Meal subtotals 204 1 21 14
Meal #2 Post-Workout
Egg White Protein 1 scoop 120 24 2 0.5 Rilose 2 scoops 242 3 62 0.8
Meal subtotals 362 27 64 1.3
Meal #3 12:00pm
Shrimp 10oz 200 45 0 2.5 Peppers (green/red) ½ cup 23 0.75 4.5 0.2 Bok Choy 1 cup 13 1.6 2.4 0.267 Red Palm Oil ½ tbsp 65 0 0 7
Meal subtotals 301 47.35 6.9 9.967
Meal #4 6:00pm
Seabass 24oz 655.98 127.98 0 15.96 Russet Potatoes 3-4 large 666 18 144 0 Grass Fed Butter 1 tbsp 100 0 0 11 Brussels sprouts ½ cup 19 1.5 3.95 0.15
Meal subtotals 1440.98 147.48 147.95 27.11
Meal #5 7:30pm
Jasmine Rice ¾ cup 480 9 108 0
Mango 1 cup 92 1 22 0
Coconut Milk ¼ cup 120 0 2 12
Meal subtotals 692 10 132 12
20
High Carb/Morning Training
Target Macros Each Day: 375g carb/225g protein/65g fatat
Meal #1 12:00pm
Quantity
Cal
Pro
Carbs
Fat
Tilapia 6oz 162 33.75 0 2.85 Coconut Oil ½ tbsp 60 0 0 7 Peppers (Green/Red) ½ cup 23 0.75 4.5 0.2 Strawberries (Halved) 1 cup 49 1 12 0
Meal subtotals 294 35.5 16.5 10.05
Meal #2 3:30pm
Egg White Protein 2 scoops 240 48 4 1 Coconut Milk ¼ cup 120 0 2 12
Meal subtotals 360 48 6 13
Meal #3 7:00pm
Salmon (Sockeye) 16oz 672 96 0 32
Shrimp 6oz 120 27 0 1.5
Brussels Sprouts ½ cup 19 1.5 3.95 0.15 Yukon Gold Potatoes 6 660 18 156 0
Meal subtotals 1471 142.5 159.95 33.65
Meal #4 7:30pm
Jasmine Rice 1 cup 640 12 144 0
Mango 1 cup 92 1 22 0
Coconut Milk ¼ cup 120 0 2 12 Blackberries ½ cup 48.5 0.89 11.85 0.3
Meal subtotals 900.5 13.89 179.85 12.3
21
Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.
High Carb/Morning Training
Target Macros Each Day: 375g carb/225g protein/65g fat
Meal #1 Pre-Workout
Quantity
Cal
Pro
Carbs
Fat
Eggs 2 150 12.6 1.2 10
Egg Whites 1 cup 120 24 4 0 Coconut Oil ½ tbsp 60 0 0 7 Hot Rice Cereal ¼ cup 140 3 32 0 Strawberries (Halved) ½ cup 49 1 12 0
Meal subtotals 519 40.6 49.2 17
Meal #2 Post-Workout
Rice Protein 1 scoop 107 22.6 5.6 0.6
Banana 1 121 1.5 31 0.4
Meal subtotals 228 24.1 36.6 1
Meal #3 4:00pm
Cod 8oz 178 40 0 2
Spinach 1 cup 7 0.9 1.1 0.1 Jasmine Rice ½ cup 320 6 72 0 Coconut Oil 1 tbsp 120 0 0 14
Meal subtotals 625 46.9 73.1 16.1
Meal #4 7:00pm
Chicken Breast 16oz 440 92 0 10 Sweet Potatoes 1-2 medium 575 10 135 0 Cauliflower 1 cup 25 2 5.3 0.1 Grass Fed Butter 1 tbsp 100 0 0 11
Meal subtotals 1140 104 140.3 21.1
Meal #5 8:00pm
Hot Rice Cereal ½ cup 280 6 64 0 Whey Protein Concentrate 1 scoop 120 24 2 2.6 Mango ½ cup 46 0.5 11 0 Coconut Milk ¼ cup 120 0 2 12
Meal subtotals 566 30.5 79 14.6
22
High Carb/Mid Day Training
Target Macros Each Day: 375g carb/225g protein/65g fat
Meal #1 12:00pm
Quantity
Cal
Pro
Carbs
Fat
Rice Protein 2 scoops 214 45.2 11.2 1.2 Coconut Milk ¼ cup 120 0 2 12 Blackberries ½ cup 97 1.78 23.7 0.6
Meal subtotals 431 46.98 36.9 13.8
Meal #2 3:30pm
Turkey breast 8oz 248 56 0 3 Broccoli ½ cup 15.5 1.5 3 0 Avocado ½ 145 1.7 7.45 13.35 Meal subtotals 408.5 59.2 10.45 16.35
Meal #3 7:00pm
Halibit 20oz 525 118 0 6 Ghee 1 tbsp 135 0 0 15Collard Greens ½ cup 24.5 2.005 2.5 0 Jasmine Rice 1.5 cups 960 18 216 0
Meal subtotals 1644.5 138.005 218.5 21
Meal #4 7:30pm
Hot Rice Cereal ½ cup 280 6 64 0 Apples ½ cup 116 0.6 30.8 0.4 Coconut Milk ¼ cup 120 0 2 12 Banana ½ 60.5 0.75 15.5 0.2
Meal subtotals 576.5 7.35 112.3 12.6
23
Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.
High Carb/Mid Day Training
Target Macros Each Day: 375g carb/225g protein/65g fat
Meal #1 Pre-Workout
Quantity
Cal
Pro
Carbs
Fat
Whey Protein Concentrate 2 scoops 240 48 4 5.2 Coconut Milk ¼ cup 120 0 2 12 Pineapple 1 cup 92 1 22 0 Hot Rice Cereal ¼ cup 140 3 32 0
Meal subtotals 592 52 60 17.2
Meal #2 Post-Workout
Pea Protein 1 scoop 104 25 0 0.4
Banana 2 242 3 62 0.8
Meal subtotals 346 28 62 1.2
Meal #3 4:00pm
Salmon (sockeye) 8oz 336 48 0 16 Kale ½ cup 17 1.1 3.35 0.25 Yukon Gold Potatoes 1-2 large 330 9 78 0
Meal subtotals 683 58.1 81.35 16.25
Meal #4 7:00pm
Beef London Broil 14oz 490 84 0 15.75 Jasmine Rice 1 cup 640 12 144 0 Broccoli 1 cup 31 3 6 0
Ghee 1 tbsp 135 0 0 15
Meal subtotals 1296 99 150 30.75
24
High Carb/Mid Day Training
Target Macros Each Day: 375g carb/225g protein/65g fat
Meal #1 12:00pm
Quantity
Cal
Pro
Carbs
Fat
Eggs 2 150 12.6 1.2 10
Egg Whites ½ cup 120 24 4 0 Coconut Oil ½ tbsp 60 0 0 7 Mushrooms ½ cup 7.5 1.09 1.15 0.1
Meal subtotals 337.5 37.69 6.35 17.1
Meal #2 3:30pm
Chicken Breast 8oz 220 46 0 5 Sweet Potatoes 1 large 345 6 81 0 Kale ½ cup 17 1.1 3.35 0.25 Coconut Oil ½ tbsp 60 0 0 7
Meal subtotals 642 53.1 84.35 12.25
Meal #3 7:00pm
Beef London Broil 16oz 560 96 0 18 Jasmine Rice 1.5 cups 960 18 216 0 Brussels Sprouts ½ cup 19 1.5 3.95 0.15
Meal subtotals 1539 115.5 219.95 18.15
Meal #4 7:30pm
Hot Rice Cereal ¼ cup 140 3 32 0 Pineapple 1 cup 92 1 22 0 Coconut Milk ¼ cup 120 0 2 12 Whey Protein Concentrate 1 scoop 120 24 2 2.6 Strawberries (Halved) ¼ cup 24.5 0.5 6 0
Meal subtotals 496.5 28.5 64 14.6
25
Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.
High Carb/Mid Day Training
Target Macros Each Day: 375g carb/225g protein/65g fat
Meal #1 11:30am
Quantity
Cal
Pro
Carbs
Fat
Eggs 2 150 12.6 1.2 10
Egg Whites 1 cup 120 24 4 0 Coconut Oil ½ tbsp 60 0 0 7 Mushrooms ½ cup 7.5 1.09 1.15 0.1
Meal subtotals 337.5 37.69 6.35 17.1
Meal #2 Pre-Workout
Cod 8oz 178 40 0 2
Jasmine Rice ¼ cup 160 3 36 0
Mango 1 cup 92 1 22 0
Coconut Oil 1 tbsp 120 0 0 14
Meal subtotals 550 44 58 16
Meal #3 Post-Workout
Whey Protein Concentrate 1 scoop 120 24 2 2.6 Rilose 2 scoops 242 3 62 0.8
Meal subtotals 362 27 64 3.4
Meal #4 7:00pm
Salmon (Sockeye) 8oz 336 48 0 16 Turkey Breast 8 oz 248 56 0 3 Russet Potatoes 4-5 large 777 21 168 0
Meal subtotals 1361 125 168 19
Meal #5 8:00pm
Hot Rice Cereal ½ cup 280 6 64 0 Pineapple 1 cup 92 1 22 0 Coconut Milk ¼ cup 120 0 2 12
Meal subtotals 492 7 88 12
26
High Carb/Evening Training
Target Macros Each Day: 375g carb/225g protein/65g fat
Meal #1 12:00pm
Quantity
Cal
Pro
Carbs
Fat
Tilapia 6oz 162 33.75 0 2.85 Coconut Oil ½ tbsp 60 0 0 7 Peppers (Green/Red) ½ cup 23 0.75 4.5 0.2 Strawberries (Halved) 1 cup 49 1 12 0
Meal subtotals 294 35.5 16.5 10.05
Meal #2 3:30pm
Egg White Protein 2 scoops 240 48 4 1 Coconut Milk ¼ cup 120 0 2 12
Meal subtotals 360 48 6 13
Meal #3 7:00pm
Salmon (Sockeye) 16oz 672 96 0 32
Shrimp 6oz 120 27 0 1.5
Brussels Sprouts ½ cup 19 1.5 3.95 0.15 Yukon Gold Potatoes 3-4 large 660 18 156 0
Meal subtotals 1471 142.5 159.95 33.65
Meal #4 7:30pm
Jasmine Rice 1 cup 640 12 144 0
Mango 1 cup 92 1 22 0
Coconut Milk ¼ cup 120 0 2 12 Blackberries ½ cup 48.5 0.89 11.85 0.3
Meal subtotals 900.5 13.89 179.85 12.3
27
Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.
High Carb/Evening Training
Target Macros Each Day: 375g carb/225g protein/65g fat
Meal #1 11:30am
Quantity
Cal
Pro
Carbs
Fat
Eggs 2 150 12.6 1.2 10
Egg Whites 1 cup 120 24 4 0 Coconut Oil ½ tbsp 60 0 0 7 Mushrooms ½ cup 7.5 1.09 1.15 0.1
Meal subtotals 337.5 37.69 6.35 17.1
Meal #2 Pre-Workout
Egg White Protein 2 scoops 240 48 4 1 Hot Rice Cereal ¼ cup 140 3 32 0 Coconut Milk ¼ cup 120 0 2 12 Blackberries 1 cup 97 1.78 23.7 0.6
Meal subtotals 597 52.78 61.7 13.6
Meal #3 7:00pm
Halibut 8oz 210 47.2 0 2.4 Beef London Broil 12oz 420 72 0 13.5 Jasmine Rice 1.5 cups 960 18 216 0
Meal subtotals 1590 137.2 216 15.9
Meal #4 7:30pm
Hot Rice Cereal ½ cup 280 6 64 0 Apples ½ cup 116 0.6 30.8 0.4 Coconut Milk ¼ cup 120 0 2 12
Meal subtotals 516 6.6 96.8 12.4
28
High Carb/Evening Training
Target Macros Each Day: 375g carb/225g protein/65g fat
Meal #1 12:00pm
Quantity
Cal
Pro
Carbs
Fat
Rice Protein 2 scoops 214 45.2 11.2 1.2 Coconut Milk ¼ cup 120 0 2 12 Blackberries 1 cup 97 1.78 23.7 0.6
Meal subtotals 431 46.98 36.9 13.8
Meal #2 3:30pm
Turkey breast 8oz 248 56 0 3 Broccoli ½ cup 15.5 1.5 3 0 Avocado ½ 145 1.7 7.45 13.35 Meal subtotals 408.5 59.2 10.45 16.35
Meal #3 7:00pm
Halibit 20oz 525 118 0 6 Ghee 1 tbsp 135 0 0 15Collard Greens ½ cup 24.5 2.005 2.5 0 Jasmine Rice 1.5 cups 960 18 216 0
Meal subtotals 1644.5 138.005 218.5 21
Meal #4 7:30pm
Hot Rice Cereal ½ cup 280 6 64 0 Apples ½ cup 116 0.6 30.8 0.4 Coconut Milk ¼ cup 120 0 2 12 Banana ½ 60.5 0.75 15.5 0.2
Meal subtotals 576.5 7.35 112.3 12.6
29
Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.