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.

bacon. So you’re going to use the 2.com All Rights Reserved.3 Here’s how you are going to pick the appropriate menus to use. if you weigh 187 pounds.000 calorie/day menus. allowing her to gain some muscle without slapping on fat. Once again. 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. Round that number up or down to the nearest calorie option.000. fish. you are going to multiply that number by 10. if you weigh 160 lbs. Let’s look at one more example to make sure we really understand how to set up muscle gain. which gives her 1. Round that number up to the nearest menu total. follows those.000 calorie/day menus. moderate. That is the total number of calories you are going to eat per day. You would then round up to the 2. which is a great starting point for adding size. you will get 2244 calories (187 x 12) as your answer. if you weigh 165 lbs you would multiply to 2475 calories (160 x 15). http://www. In that case you would round down and also use the 2. chicken. a shake. which is 2. In the case of this 160lb example. you have the flexibility to move up or down depending on if you are gaining/losing weight. By rounding up or down to the closest calorie total closest to your bodyweight x 12. You are rounding up because when you are dieting for fat loss you always want to start at the highest number possible. That gives you 1.000 menus. If your main goal is Fat Loss: If your main goal is gaining muscle: Multiply your bodyweight (in pounds) by 10.870 calories/day. this will put him at right around 2700-2800 cals/day. Copyright © 2013 Jason Ferruggia. Because your main goal is gaining muscle. For example. you can afford to have the extra calories. She rounds up to the 2. Those looking to gain muscle will also shorten their fasting time to 12 hours. A 120lb girl looking to add muscle will multiply her bodyweight by 15.000 calorie/day menus. That way you have an ace up your sleeve and have room to drop them lower if/when your fat loss starts to plateau. Now. beef. If you weigh 187 lbs. you are going to round that up and use the 2. the number you get will be 1920 calories/day.800. the next decision is whether you will choose high. and simply adds that extra meal after a 12 hour fast. simply add a meal at the 12 hour mark that consists of 20-30g of protein and 10-20g of fat. So. Simple. round that number up to the nearest menu total. Then. This can be eggs. Just eat. To do this. If your main goal is maintenance: Multiply your body weight (in pounds) by 12. whatever.RenegadeDiet. This puts her in a slight surplus.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. right? Yes. or low carbs. . So.

Those that can lose fat on 2. If you feel like your metabolism is tanking. • Low Carb option Anyone else looking to gain muscle should follow a moderate carb approach. • Looking to add size as rapidly as possible without much concern for fat gain.500 cals/day to lose fat. We’re talking AT LEAST bodyweight x 30. have great carb tolerance. or • Bodyweight x 10. You will see that the only meal plans that have a high carb option are the 2. follow the AM plan. Your schedule will dictate whether you use the AM.000 calories plans. Round up or down to nearest calorie total. they are the people who have their training and nutrition dialed in.RenegadeDiet. or wanting to add size as fast as possible.500 and 3.4 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. these people should instead opt for moderate carbs.500 and 3. • Moderate Carb Option Muscle Gain: • Bodyweight x 15.com All Rights Reserved. or PM Training. and those wanting to lose fat should follow the low carb option. • If you train after 4pm.100 calories on that day. the 2. This is because one day per week.500 or even 3. you may need to go as high bodyweight x 55. Our initial calorie multipliers run on the low side. follow Midday plan. EXCEPT those who are young. naturally lean. Weekly Calorie Spikes Now. to sum it up: Fat Loss: • Naturally lean and thus. This means a 170lb guy will need to eat a minimum of 5. People trying to maintain should also follow the moderate carb option. Round up to nearest calorie total. Maintenance: • Bodyweight x 12. • If you train between 11am and 3pm.000 calories plans do not have a low carb option because 99% of the population will need to eat less than 2. . Likewise. Midday. 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. follow PM training. http://www. Start on the lower end and see how high you can push it while moving towards your goals.000 cals/day do not need a meal plan. This is because no one needing fewer calories than that to gain muscle should be consuming high carbs. • Moderate carb option. for the fun part. Copyright © 2013 Jason Ferruggia. you will spike calories ultra high. • If you train before 10am.

It’s the perfect balance. All of these plans are designed under the assumption that you are training hard 3-4 times/week. If your goal is to gain muscle. these calorie recommendations are just starting points. Copyright © 2013 Jason Ferruggia. This is also a far healthier option for eating big. your thyroid humming along nicely. Finally. your metabolism can take a hit. Ideally. When you pack down the food everyday.RenegadeDiet. which can negatively impact how you feel and how you perform.com All Rights Reserved. http://www. keep this day as healthy as possible. 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. in addition to keeping your hormones humming along well. 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. By cranking calories once per week.5 Every weekend you will feast til your hearts content on either Saturday or Sunday. . All of these effects of the high calorie day will enhance fat loss and muscle gain. you put your body under all kinds of digestive stress. but don’t be afraid to indulge a little. 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. These weekly feasts are necessary because when your calorie runs on the lower side. If the scale still isn’t budging. you make sure that you keep your leptin levels up. push it up to 17. and your glycogen levels topped off so you can get after your week of training. By eating a little on the lighter side 6 days/week and blasting down food on only 1 day.

2 16oz ½ cup 1 cup 1 tbsp Meal subtotals 720 15.5 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.6 0.5 640 135 1510.5 100 1.com All Rights Reserved.25 2 scoops ¼ cup 1 cup Meal subtotals 240 120 92 452 48 0 1 49 4 2 22 28 5.4 3 8oz ½ cup ½ cup 1 tbsp Meal subtotals 220 17 0 120 357 46 1. http://www.25 0 14 19.5 2 31 33 2.6 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 1.35 5 0.RenegadeDiet.2 12 0 17.5 12 0 113.1 0 0 47.1 0 3.35 0 0 3.5 25.8 0.8 . 0.

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.com All Rights Reserved. http://www.2 1.25 2.2 1.RenegadeDiet.7 7 36. Fat .1 3.2 0 45.5 56 46 18 1.9 0 18.4 0.25 26.5 cups ½ cup 1 tbsp Meal subtotals 248 480 960 15.2 8oz 8oz 1.7 Copyright © 2013 Jason Ferruggia.35 14.7 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 3.5 100 1803.2 11.2 12 13.2 2 13.5 0 121.35 2 scoops ¼ cup Meal subtotals 214 120 334 45.4 0 51.

4 1.5 25.4 0 0 26.9 6 ½ tbsp ½ cup Meal subtotals 450 60 3.15 30 7 0.05 37.5 575 1189.78 0 1.4 16oz ½ cup 2 medium Meal subtotals 599.4 0 16. Fat .6 1 scoop 1 Meal subtotals 120 121 241 24 1.6 0 0.5 2 31 33 0.45 38.25 3.78 Copyright © 2013 Jason Ferruggia.05 8oz 1 tbsp 1 cup ½ cup Meal subtotals 178 130 46 320 674 40 0 1.5 0 0 9 72 81 2 14 0.55 4.5 513.RenegadeDiet. http://www.9 0 3 135 138 26.com All Rights Reserved.6 14 14.7 0 23.4 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 1.2 15.7 90.4 0.8 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 0.5 6 47.8 0 0.5 10 101.5 0.5 37.

5 6.99 0 0 208 0 208 24 7.8 0 0.5 64 6 70 0 0 0 Copyright © 2013 Jason Ferruggia.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 540 327.5 304.99 24 0 162.com All Rights Reserved.RenegadeDiet.05 6 ½ tbsp ½ cup Meal subtotals 450 60 3.5 6 0.99 880 100 1847.05 37.55 4.99 75 63.9 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 3.15 30 7 0.45 38.98 0 11 42.6 0 0.5 37. .5 513.98 ½ cup ½ cup Meal subtotals 280 24. http://www.

5 0 144 3.5 32 11 2 45 0 0 12 12 Copyright © 2013 Jason Ferruggia.RenegadeDiet.3 17. http://www.5 518.5 2 31 33 2.6 24 0 3 0.4 3 8oz 1 cup ½ cup 1 tbsp Meal subtotals 480 640 19 120 1259 46 12 1.95 0 147.2 4 0 32 11.15 14 36.95 22 0 0.05 10 0 7 0 0.85 49.10 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 1.5 25.5 0 3.89 40.49 1 scoop 1 Meal subtotals 120 121 241 24 1.com All Rights Reserved. .5 0 59.5 12.6 0.15 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 0.3 2 1 cup ½ tbsp ¼ cup ½ cup Meal subtotals 150 120 60 140 48.

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 0.5 0 15 0. http://www.com All Rights Reserved.95 20oz 6-8 medium 1 tbsp ½ cup Meal subtotals 550 888 135 12. Fat .25 14 26.5 115 24 0 1 140 0 192 0 2.65 12.1 0 3.35 0 14.65 194.7 0 42.5 1585.9 0 18.RenegadeDiet.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.5 0 3.05 27.8 8oz ½ cup 1 tbsp 1 Meal subtotals 160 17 130 290 0 597 36 1.25 2 0.4 0 40.8 12 12.

5 120 764.5 0 130.15 1 cup ½ cup ¼ cup Meal subtotals 92 24.8 0 48.2 2 0 0.5 0 108 3.5 4 2 32 11 49 Copyright © 2013 Jason Ferruggia.95 40 0 0.5 0 1.8 0 108 1.5 120 236. http://www.1335 14 16.5 51.95 0 111.1335 20oz ¾ cup ½ cup 1 tbsp Meal subtotals 840 480 19 100 1439 120 9 1.5 1 0.5 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.com All Rights Reserved.RenegadeDiet. 1 12 0 0 13 .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 6.15 11 51.2 0 109.5 40 8 0.

9 0 18.2 12 13.5 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 8oz 8oz 1.7 7 36.13 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. http://www.5 100 1803.2 1.4 0 51.2 11.35 14. Fat .5 56 46 18 1.25 2.1 3.4 0.5 0 121.2 1.7 Copyright © 2013 Jason Ferruggia.2 0 45.RenegadeDiet.25 26.35 2 scoops ¼ cup Meal subtotals 214 120 334 45.com All Rights Reserved.2 2 13.5 cups ½ cup 1 tbsp Meal subtotals 248 480 960 15.

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 3.5 0 3.5 517.7 1 scoop 2 scoops Meal subtotals 120 242 362 24 3 27 2 62 64 2.6 0.RenegadeDiet.4 12oz 1 cup 1 tbsp Meal subtotals 420 640 135 1195 72 12 0 84 0 144 0 144 13.09 38.5 0 71 0 36 11 0 47 5.5 37.8 3.7 0 0 14 19.6 0 1.5 ¼ cup ½ cup ¼ cup Meal subtotals 140 42 120 302 3 0. http://www. .com All Rights Reserved.8 0 1.15 4.1 6 ½ tbsp ½ cup Meal subtotals 450 60 7.89 12oz ¼ cup ½ cup 1 tbsp Meal subtotals 324 160 46 120 650 67.5 3 0.5 32 10.5 0 15 28.5 0 0 12 12 Copyright © 2013 Jason Ferruggia.5 2 44.1 37.75 30 7 0.

55 4.25 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 540 327.5 6 0.15 30 7 0.98 ½ cup ½ cup Meal subtotals 280 24. http://www.RenegadeDiet.45 38.6 0 0.8 0 0.98 0 11 42.99 880 100 1847.5 6.99 75 63.5 513.5 37.15 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 3.5 304.5 64 6 70 0 0 0 Copyright © 2013 Jason Ferruggia.99 24 0 162. .com All Rights Reserved.99 0 0 208 0 208 24 7.05 6 ½ tbsp ½ cup Meal subtotals 450 60 3.05 37.

85 2 45.85 5 0 0.5 46 3 0.3 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.5 120 528.89 0 49.89 0 32 11. 1 12 13 .3 12 17. http://www.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.RenegadeDiet.com All Rights Reserved.

1 0 3. Fat .5 0 3.55 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.8 8oz ½ cup 1 tbsp 1 Meal subtotals 160 17 130 290 597 36 1.4 40.7 42.RenegadeDiet.9 18.65 12.05 27.5 1585.com All Rights Reserved. http://www.25 2 0.65 194.8 12 12.5 0 15 0.17 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 0.5 115 24 0 1 140 0 192 0 2.35 0 14.95 20oz 6-8 medium 1 tbsp ½ cup Meal subtotals 550 888 135 12.25 14 26.

05 17.4 0.85 11.8 20oz 2 cups 1 tbsp Meal subtotals 550 1280 135 1965 115 24 0 139 0 288 0 288 12.89 3.45 37.5 333. http://www.5 12.6 24 0 0.6 0 2.5 188.5 ½ cup Meal subtotals 48.3 1 scoop Meal subtotals 121 121 1.5 0.2 4 0 0.75 10 0 7 0. 0.3 0.5 31 31 Copyright © 2013 Jason Ferruggia.5 0 15 27.55 5.18 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 2.4 .RenegadeDiet.com All Rights Reserved.05 1.6 2 1 cup ½ tbsp ½ cup Meal subtotals 150 120 60 3.85 0.8 12 12.5 1.05 2 scoops ¼ cup Meal subtotals 208 120 328 50 0 50 0 2 2 0.89 11.

com All Rights Reserved.25 7 12.1 2 1 cup ½ tbsp ½ cup Meal subtotals 150 120 60 7.1 17.5 496. http://www.5 12.15 ¼ cup 1 cup ¼ cup 1 scoop ½ cup Meal subtotals 140 92 120 120 24.09 37.5 0 216 3.RenegadeDiet.1 0 53.15 6.2 4 0 1.5 337.19 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 1.35 5 0 0.6 Copyright © 2013 Jason Ferruggia.95 219.5 3 1 0 24 0.25 16oz 1.1 0 81 3.15 18.35 10 0 7 0.35 0 84.6 0 14.5 32 22 2 2 6 64 0 0 12 2. .5 cups ½ cup Meal subtotals 560 960 19 1539 96 18 1.5 115.5 28.95 18 0 0.6 24 0 1.69 8oz 2 small ½ cup ½ tbsp Meal subtotals 220 345 17 60 642 46 6 1.

RenegadeDiet.267 7 9.5 0.75 1.15 27.4 0 6.48 0 144 0 3.96 0 11 0.98 127.20 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 2.8 1.98 18 0 1.35 0 4.2 0.98 666 100 19 1440.5 147. http://www.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.6 0 47.967 24oz 3-4 large 1 tbsp ½ cup Meal subtotals 655.com All Rights Reserved.95 15.9 2.5 0. 14 0 14 .3 10oz ½ cup 1 cup ½ tbsp Meal subtotals 200 23 13 65 301 45 0.95 147.

5 12 16.RenegadeDiet.85 7 0.3 6oz ½ tbsp ½ cup 1 cup Meal subtotals Copyright © 2013 Jason Ferruggia.5 Carbs 0 0 4.5 0.05 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.com All Rights Reserved. http://www.65 1 cup 1 cup ¼ cup ½ cup Meal subtotals 640 92 120 48.5 12 1 0 0.5 0 0 3.75 1 35.21 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 33.5 18 142. Fat .89 13.95 32 1.5 900.85 179.3 12.15 0 33.2 0 10.5 2.75 0 0.85 0 0 12 0.95 156 159.89 144 22 2 11.

RenegadeDiet.3 0 140.1 0 14 16.1 72 0 73.5 24.1 16oz 1-2 medium 1 cup 1 tbsp Meal subtotals 440 575 25 100 1140 92 10 2 0 104 0 135 5.6 2 1 cup ½ tbsp ¼ cup ½ cup Meal subtotals 150 120 60 140 49 519 12.6 31 36.5 64 2 11 2 79 0 2.6 24 0 3 1 40.1 ½ cup 1 scoop ½ cup ¼ cup Meal subtotals 280 120 46 120 566 6 24 0.6 0.1 11 21.com All Rights Reserved.5 0 30.6 0 12 14.6 0.1 5. 10 0 7 0 0 17 . http://www.1 2 0.4 1 8oz 1 cup ½ cup 1 tbsp Meal subtotals 178 7 320 120 625 40 0.9 6 0 46.2 4 0 32 12 49.22 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 1.9 0 1.6 1.2 Copyright © 2013 Jason Ferruggia.3 10 0 0.

9 1.RenegadeDiet.2 12.5 6 0.78 46.5 118 0 2.75 7.8 8oz ½ cup ½ Meal subtotals 248 15. Fat .5 1.5 112.4 12 0. http://www.5 576.45 3 0 13.5 960 1644.2 0 3 7.35 20oz 1 tbsp ½ cup 1.6 13.5 216 218.35 64 30.3 0 0.5 56 1.23 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 45.6 0 0.5 145 408.6 2 scoops ¼ cup ½ cup Meal subtotals Cal Copyright © 2013 Jason Ferruggia.005 0 0 2.com All Rights Reserved.2 2 23.2 12 0.005 18 138.7 59.2 0 1.8 2 15.7 36.98 Carbs 11.45 10.5 cups Meal subtotals 525 135 24.35 16.5 6 15 0 0 21 ½ cup ½ cup ¼ cup ½ Meal subtotals 280 116 120 60.

Fat .35 78 81.2 8oz ½ cup 1-2 large Meal subtotals 336 17 330 683 48 1.1 9 58.25 0 16.75 2 scoops ¼ cup 1 cup ¼ cup Meal subtotals 240 120 92 140 592 48 0 1 3 52 Copyright © 2013 Jason Ferruggia.2 12 0 0 17.75 0 0 15 30.RenegadeDiet.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.com All Rights Reserved.4 0.1 0 3.2 1 scoop 2 Meal subtotals 104 242 346 25 3 28 0 62 62 0. http://www.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 5.35 16 0.8 1.

15 18.1 0 81 3.5 115.5 3 1 0 24 0. http://www.25 16oz 1.5 496.6 Copyright © 2013 Jason Ferruggia.25 7 12.95 219.15 ¼ cup 1 cup ¼ cup 1 scoop ¼ cup Meal subtotals 140 92 120 120 24.5 28.5 12.2 4 0 1.1 2 ½ cup ½ tbsp ½ cup Meal subtotals 150 120 60 7.5 337.5 0 216 3.15 6.25 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 1.09 37.6 24 0 1.69 8oz 1 large ½ cup ½ tbsp Meal subtotals 220 345 17 60 642 46 6 1.1 0 53.1 17.com All Rights Reserved.35 5 0 0.95 18 0 0.35 10 0 7 0.35 0 84.6 0 14. .5 cups ½ cup Meal subtotals 560 960 19 1539 96 18 1.RenegadeDiet.5 32 22 2 2 6 64 0 0 12 2.

1 17.15 6.4 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.35 10 0 7 0.2 4 0 1.8 3. .com All Rights Reserved. http://www.1 2 1 cup ½ tbsp ½ cup Meal subtotals 150 120 60 7.09 37.5 12.6 24 0 1.RenegadeDiet.6 0.69 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 2.26 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 1.5 337.

85 179.3 12.com All Rights Reserved.2 0 10.5 0 0 3.89 13.5 18 142.5 Pro Carbs 0 0 4.65 1 cup 1 cup ¼ cup ½ cup Meal subtotals 640 92 120 48.5 2.85 0 0 12 0.85 7 0.75 1 35. http://www.75 0 0.05 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 1.5 900.27 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 33.5 0.3 6oz ½ tbsp ½ cup 1 cup Meal subtotals Copyright © 2013 Jason Ferruggia.15 0 33. Fat .89 144 22 2 11.95 156 159.5 12 16.RenegadeDiet.95 32 1.5 12 1 0 0.

35 10 0 7 0.5 337.28 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 7.9 ½ cup ½ cup ¼ cup Meal subtotals 280 116 120 516 6 0.8 2 96. Fat .1 17.5 Pro 12.6 0 6.4 13.1 2 scoops ¼ cup ¼ cup 1 cup Meal subtotals 240 140 120 97 597 48 3 0 1.6 64 30.78 52.6 13.2 0 0 216 216 2.8 0 0.com All Rights Reserved.7 1 0 12 0.6 24 0 1.2 72 18 137.69 Carbs 1.5 cups Meal subtotals 210 420 960 1590 47.78 4 32 2 23.2 4 0 1.RenegadeDiet. http://www.15 6.6 8oz 12oz 1.5 0 15.09 37.4 Copyright © 2013 Jason Ferruggia.4 12 12.7 61.

2 0 3 7.35 64 30.2 12.5 145 408.2 12 0.com All Rights Reserved.9 1.8 2 15.5 6 0.5 118 0 2.78 46.6 2 scoops ¼ cup 1 cup Meal subtotals Cal Copyright © 2013 Jason Ferruggia.2 2 23.75 7.3 0 0.6 13.7 59.45 10.4 12 0.6 0 0.5 56 1.35 20oz 1 tbsp ½ cup 1.5 576.5 216 218.005 18 138.35 16.98 Carbs 11.005 0 0 2.2 0 1.RenegadeDiet.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. http://www.5 cups Meal subtotals 525 135 24.5 1.5 960 1644. Fat .7 36.8 8oz ½ cup ½ Meal subtotals 248 15.5 112.5 6 15 0 0 21 ½ cup ½ cup ¼ cup ½ Meal subtotals 280 116 120 60.45 3 0 13.