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THERENEGADEDIETMEAL PLANS1600CALORIESJason Ferruggia

C O N T E N T SMeal Plans for 1600 Daily CaloriesIntroduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3LOW CARBMorning Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6Mid Day Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10Evening Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14MODERATE CARBMorning Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18Mid Day Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22Evening Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26Copyright 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

3Here’s how you are going to pick theappropriate 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 aregoing to eat per day. You are rounding upbecause when you are dieting for fat loss youalways want to start at the highest numberpossible. That way you have an ace up yoursleeve and have room to drop them lowerif/when your fat loss starts to plateau.Multiply your bodyweight (in pounds) by 15and round up or down to the nearest menu totalto get your starting point for daily calories.For example, if you weigh 187 pounds, you aregoing to multiply that number by 10. That givesyou 1,870 calories/day. Then, round that numberup to the nearest menu total, which is 2,000. Soyou’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 nearestcalorie option.So, if you weigh 160 lbs, the number you getwill be 1920 calories/day. Once again, you aregoing to round that up and use the 2,000calorie/day menus. If you weigh 187 lbs, you willget 2244 calories (187 x 12) as your answer. Inthat case you would round down and also usethe 2,000 calorie/day menus.By rounding up or down to the closest calorietotal closest to your bodyweight x 12, you havethe flexibility to move up or down depending onif you are gaining/losing weight.Those looking to gain muscle will also shortentheir fasting time to 12 hours. To do this, simplyadd a meal at the 12 hour mark that consists of20-30g of protein and 10-20g of fat. This can beeggs, a shake, chicken, beef, bacon, fish,whatever. Just eat.So, if you weigh 165 lbs you would multiply to2475 calories (160 x 15). You would then round upto the 2,500 calorie/day menus and follow thatmeal plan PLUS the additional 20-30g proteinand 10-20g fat meal that you will consume after12 hours of fasting.Because your main goal is gaining muscle,you can afford to have the extra calories. In thecase of this 160lb example, this will put him atright around 2700-2800 cals/day, which is a greatstarting point for adding size.Let’s look at one more example to make surewe really understand how to set up muscle gain.A 120lb girl looking to add muscle will multiplyher 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 hourfast. This puts her in a slight surplus, allowingher to gain some muscle without slapping on fat.Now, the next decision is whether you willchoose high, moderate, or low carbs.Copyright 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

4The only people who will choose high carbs arethose who are looking to gain muscle and are Young and just starting to trainSo, to sum it up:Fat Loss: Naturally lean and thus, have great carbtolerance, or Bodyweight x 10. Round up to nearestcalorie total. Looking to add size as rapidly as possiblewithout much concern for fat gain. Low Carb optionAnyone else looking to gain muscle shouldfollow a moderate carb approach.People trying to maintain should also followthe moderate carb option, and those wanting tolose fat should follow the low carb option.You will see that the only meal plans that havea high carb option are the 2,500 and 3,000calories plans. This is because no one needingfewer calories than that to gain muscle shouldbe consuming high carbs; these people shouldinstead opt for moderate carbs.Likewise, the 2,500 and 3,000 calories plans donot have a low carb option because 99% of thepopulation will need to eat less than 2,500cals/day to lose fat. Those that can lose fat on2,500 or even 3,000 cals/day do not need a mealplan; they are the people who have their trainingand nutrition dialed in.Your schedule will dictate whether you use theAM, Midday, or PM Training. If you train before 10am, follow the AM plan. If you train between 11am and 3pm, followMidday plan. If you train after 4pm, follow PM training.Maintenance: Bodyweight x 12. Round up or down tonearest calorie total. Moderate Carb OptionMuscle Gain: Bodyweight x 15. Round up or down tonearest calorie total Add a 20-30g pro/10-20g fat meal to yourplan after 12 hours of fasting. Moderate carb option, EXCEPT those whoare young, naturally lean, or wanting to addsize as fast as possible.Weekly Calorie SpikesNow, for the fun part.Our initial calorie multipliers run on the lowside. This is because one day per week, you willspike calories ultra high. We’re talking AT LEASTbodyweight x 30. This means a 170lb guy willneed to eat a minimum of 5,100 calories on thatday. 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 youcan push it while moving towards your goals.Copyright 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

5Every weekend you will feast til your heartscontent 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 becausewhen your calorie runs on the lower side, yourmetabolism can take a hit. By cranking caloriesonce per week, you make sure that you keepyour leptin levels up, your thyroid hummingalong nicely, and your glycogen levels toppedoff so you can get after your week of training.All of these effects of the high calorie day willenhance fat loss and muscle gain, in addition tokeeping your hormones humming along well.It’s the perfect balance.Finally, these calorie recommendations arejust starting points.If your goal is to gain muscle, and the weightisn’t coming on after 2 weeks of BW x 15, thenbump it up to BW x 16 for two more weeks. If thescale still isn’t budging, push it up to 17.All of these plans are designed under theassumption that you are training hard 3-4times/week, so some of you with lightningmetabolisms or a high weekly workload mayneed to push it higher. Don’t ever be afraid to eatmore if the size isn’t coming on.This is also a far healthier option for eatingbig. When you pack down the food everyday,you put your body under all kinds of digestivestress, which can negatively impact how youfeel and how you perform. By eating a little onthe lighter side 6 days/week and blasting downfood on only 1 day, you mitigate a lot of theissues that come from consistently crammingfood down your pie hole while still getting thebenefits of eating big.Copyright 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

6Low Carb/Morning TrainingDAY 1Target Macros Each Day: 80g carb/ 120g protein/90g fatMeal #1 Post WorkoutWhey Protein ConcentrateRiloseMeal #2 - 12 PMEggsMeal #3 - 230 PMWalnuts (raw)Meal #4 - 4 PMAvocadoChicken BreastMeal #5 - 8 PMHalibitJasmine RiceGheeQuantityCalProCarbsFat2Meal subtotals15015012.612.61.21.210102 ozMeal subtotals3963969.469.465.685.683838½4 ozMeal 2 oz¼ cup1 tbspMeal subtotals31516013561070.83073.80360363.601518.61 scoop1 scoopMeal subtotals1201202402402423032Copyright 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.2.602.6

7Low Carb/Morning TrainingDAY 2Target Macros Each Day: 80g carb/ 120g protein/90g fatMeal #1 - 12 PMEggsCalProCarbsFat1 canMeal subtotals38538545450024.424.41 ozMeal subtotals1981984.734.732.842.8419198 oz450 grams½ tbspMeal l subtotalsMeal #2 - 230 PMSalmon (canned,sockeye)Meal #3 - 4 PMWalnuts (raw)Meal #4QuantityBeef ChateaubriandSweet PotatoesGhee22522518.918.91.81.8Copyright 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.1515

8Low Carb/Morning TrainingDAY 3Target Macros Each Day: 80g carb/ 120g protein/90g fatMeal #1 - Post WorkoutWhey Protein ConcentrateRiloseMeal #2 - 12 PMShrimpKaleOlive OilMeal #3 - 4 PMHemp ProteinOlive OilMeal #4 - 8 PMBeef Tri TipYukon Gold PotatoesCoconut MilkQuantityCalProCarbsFat4 oz1 cup1 tbspMeal subtotals8034120234182.2020.206.706.710.51415.51 scoop1 tbspMeal subtotals13412025415015505614208 oz225 grams¼ cupMeal 521 scoop1 scoopMeal subtotals1201202402402423032Copyright 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.2.602.6

9Low Carb/Morning TrainingDAY 4Target Macros Each Day: 80g carb/ 120g protein/90g fatMeal #1 - 12 PMEgg White ProteinTilapiaCarrotsOlive OilTurkey (ground, lean)AvocadoMeal #4 - 8 PMAhi TunaJasmine RiceGrass Fed ButterCalProCarbsFat4 oz1 cup1 tbspMeal subtotals1083512026322.51023.509091.90.31416.24 oz1Meal subtotals170290460233.426.4014.914.9826.734.78 oz½ cup2 tbspMeal subtotals2443202007645260580720722022241 scoopMeal subtotalsMeal #2 - 230 PMMeal #3 - 4 PMQuantity120120242422Copyright 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.0.50.5

10Low Carb/Mid Day TrainingDAY 1Target Macros Each Day: 80g carb/ 120g protein/90g fatMeal #1 - 9 AMEggsBlackberriesMeal #3 - Post WorkoutWhey Protein ConcentrateRiloseCodCoconut OilString BeansMeal #5 - 9 PMSalmon (Sockeye)Jasmine RiceCauliflowerGheeCalProCarbsFat½ cupMeal subtotals48.548.50.890.8911.8511.850.30.31 scoop1 scoopMeal subtotals12012024024024230322.602.64 oz1 ½ tbsp.1 cupMeal subtotals891803430320022200881210.122.18 oz¼ cup1 cup1 tbspMeal 1.14Meal subtotalsMeal #2 - Pre WorkoutMeal #4 - 4 PMQuantity30030025.225.22.42.4Copyright 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.2020

11Low Carb/Mid Day TrainingDAY 2Target Macros Each Day: 80g carb/ 120g protein/90g fatMeal #1 - 12 PMEgg White ProteinTilapiaCarrotsOlive OilTurkey (ground, lean)AvocadoMeal #4 - 8 PMAhi TunaJasmine RiceGrass Fed ButterCalProCarbsFat4 oz1 cup1 tbspMeal subtotals1083512026322.51023.509091.90.31416.24 oz1Meal subtotals170290460233.426.4014.914.9826.734.78 oz½ cup2 tbspMeal subtotals2443202007645260580720722022241 scoopMeal subtotalsMeal #2 - 230 PMMeal #3 - 4 PMQuantity120120242422Copyright 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.0.50.5

12Low Carb/Mid Day TrainingDAY 3Target Macros Each Day: 80g carb/ 120g protein/90g fatMeal #1 - 9 AMEggsCalProCarbsFat1 scoop1/6 cupMeal subtotals10470174251.526.5016160.400.41 scoop1 scoopMeal subtotals12012024024024230322.602.64 oz1 ½ tbsp.1 cupMeal 8 oz150 grams2 cups¼ cup1 tbspMeal 1600.2121442.22Meal subtotalsMeal #2 - Pre WorkoutPea ProteinHot Rice CerealMeal #3 - Post WorkoutWhey Protein ConcentrateRiloseMeal #4 - 4 PMChicken BreastCoconut OilRed CabbageMeal #5 - 9 PMQuantityBeef ChateaubriandSweet PotatoesSpinachCoconut MilkRed Palm Oil15015012.612.61.21.2Copyright 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.1010

13Low Carb/Mid Day TrainingDAY 4Target Macros Each Day: 80g carb/ 120g protein/90g fatMeal #1 - 12 PMEggsCalProCarbsFat1 canMeal subtotals38538545450024.424.41 ozMeal subtotals1981984.734.732.842.8419198 oz450 grams½ tbsp.Meal l subtotalsMeal #2 - 230 PMSalmon (canned,sockeye)Meal #3 - 4 PMWalnuts (raw)Meal #4QuantityBeef ChateaubriandSweet PotatoesGhee22522518.918.91.81.8Copyright 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.1515