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.
Heres 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
youre 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.
Lets 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.
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. Were 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.
5
Every weekend you will feast til your hearts
content on either Saturday or Sunday.
Ideally, keep this day as healthy as possible,
but dont 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.
Its the perfect balance.

Finally, these calorie recommendations are
just starting points.
If your goal is to gain muscle, and the weight
isnt 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 isnt 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. Dont ever be afraid to eat
more if the size isnt 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.
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

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
cup
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
cup
1 cup
Meal subtotals
240
120
92
452
48
0
1
49
4
2
22
28
5.2
12
0
17.2
16oz
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
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
0.8
0.8
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

Quantity
Cal
Pro
Carbs
0
3.35
14.9
0
18.25
2.4
0.25
26.7
7
36.35
2 scoops
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
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
cup
cup
1 cup
Meal subtotals
140
120
92
352
3
0
1
4
32
2
22
56
0
12
0
12
8oz
cup
1
1 tbsp
Meal subtotals
210
17
290
60
577
47.2
1.1
3.4
0
51.7
Fat
DAY 3
Meal #1 Pre Workout
Blackberries
Coconut Oil
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
tbsp
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
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
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
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
Fat
DAY 4
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
tbsp
cup
Meal subtotals
450
60
3.5
513.5
37.8
0
0.45
38.25
2 scoops
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
cup
cup
Meal subtotals
280
24.5
304.5
6
0.5
6.5
64
6
70
0
0
0
10
Moderate Carb/Mid Day Training
DAY 1
Meal #1 Pre-Workout
Eggs
Egg Whites
Coconut Oil
Hot Rice Cereal
Blackberries

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
tbsp
cup
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
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
cup
cup
cup
Meal subtotals
140
46
120
306
3
0.5
0
3.5
32
11
2
45
0
0
12
12
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

Quantity
Cal
Pro
Carbs
0
2
2
0.8
12
12.8
8oz
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
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
cup
1 cup
cup
Meal subtotals
320
84
120
524
6
1
0
7
72
21
2
95
0
0
12
12
2 scoops
cup
Meal subtotals
208
120
328
50
0
50
Fat
12
DAY 3
Meal #1 Pre-Workout
Egg White Protein
Coconut Milk
Hot Rice Cereal
Pineapple
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
Coconut Milk
Quantity
Cal
Pro
Carbs
Fat
8oz
1 large
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
cup
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
cup
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
cup
cup
cup
Meal subtotals
240
120
140
46
546
48
0
3
0.5
51.5
4
2
32
11
49
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

Quantity
Cal
Pro
Carbs
0
3.35
14.9
0
18.25
2.4
0.25
26.7
7
36.35
2 scoops
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
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
cup
cup
1 cup
Meal subtotals
140
120
92
352
3
0
1
4
32
2
22
56
0
12
0
12
8oz
cup
1
tbsp
Meal subtotals
210
17
290
60
577
47.2
1.1
3.4
0
51.7
Fat
14
Moderate Carb/Evening Training
DAY 1
Meal #1 12:00pm
Quantity
Eggs
Coconut Oil
Mushrooms
Meal #2 Pre-Workout
Tilapia
Jasmine Rice
Mango
Coconut Oil
Meal #3 Intra/Post Workout

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
tbsp
cup
Meal subtotals
450
60
7.5
517.5
37.8
0
1.09
38.89
12oz
cup
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
cup
cup
cup
Meal subtotals
140
42
120
302
3
0.5
0
3.5
32
10.5
2
44.5
0
0
12
12
15
DAY 2
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

Cal
Pro
Carbs
Fat
3.6
0
0.55
4.15
30
7
0.05
37.05
6
tbsp
cup
Meal subtotals
450
60
3.5
513.5
37.8
0
0.45
38.25
2 scoops
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
cup
cup
Meal subtotals
280
24.5
304.5
6
0.5
6.5
64
6
70
0
0
0
16
DAY 3
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
cup
cup
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
cup
Meal subtotals
345
92
120
557
6
1
0
7
81
22
2
1o5
0
0
12
12
2 scoops
cup
Meal subtotals
240
120
360
48
0
48
4
2
6
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

Quantity
Cal
Pro
Carbs
0
2
2
0.8
12
12.8
8oz
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
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
cup
1 cup
cup
Meal subtotals
320
84
120
524
6
1
0
7
72
21
2
95
0
0
12
12
2 scoops
cup
Meal subtotals
208
120
328
50
0
50
Fat
18
High Carb/Morning Training
DAY 1
Meal #1 Intra-Workout
Rilose
Meal #2Post Workout

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
tbsp
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
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
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
0.4
0.4
19
DAY 2
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
Strawberries (Halved)
Cal
Pro
Carbs
Fat
1.2
4
0
1.15
6.35
10
0
7
0.1
17.1
2
1 cup
tbsp
cup
Meal subtotals
150
120
60
7.5
337.5
12.6
24
0
1.09
37.69
8oz
2 small
cup
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
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
cup
1 cup
cup
1 scoop
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
20
DAY 3
Target Macros Each Day: 375g carb/225g protein/65g fatat
Meal #1 Pre-Workout
Coconut Oil
Blueberries
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
cup
1 cup
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
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
cup
1 cup
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
14
0
14
21
DAY 4
Meal #1 12:00pm
Tilapia
Coconut Oil
Peppers (Green/Red)
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
cup
Meal subtotals
240
120
360
48
0
48
4
2
6
1
12
13
16oz
6oz
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
cup
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
tbsp
cup
1 cup
Meal subtotals
Fat
22
High Carb/Mid Day Training
DAY 1
Meal #1 Pre-Workout
Eggs
Egg Whites
Coconut Oil
Hot Rice Cereal
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

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
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
cup
1 scoop
cup
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
tbsp
cup
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
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

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
cup
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
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
cup
cup
cup
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
cup
cup
Meal subtotals
Cal
Fat
24
DAY 3
Meal #1 Pre-Workout

Coconut Milk
Pineapple
Hot Rice Cereal
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
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
cup
1 cup
cup
Meal subtotals
240
120
92
140
592
48
0
1
3
52
Fat
25
DAY 4
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
Cal
Pro
Carbs
Fat
1.2
4
0
1.15
6.35
10
0
7
0.1
17.1
2
cup
tbsp
cup
Meal subtotals
150
120
60
7.5
337.5
12.6
24
0
1.09
37.69
8oz
1 large
cup
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
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
cup
1 cup
cup
1 scoop
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
26
High Carb/Evening Training
DAY 1
Meal #1 11:30am
Quantity
Eggs
Egg Whites
Coconut Oil
Mushrooms
Meal #2 Pre-Workout
Cod
Jasmine Rice
Mango
Coconut Oil

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
tbsp
cup
Meal subtotals
150
120
60
7.5
337.5
12.6
24
0
1.09
37.69
8oz
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
cup
1 cup
cup
Meal subtotals
280
92
120
492
6
1
0
7
64
22
2
88
0
0
12
12
27
DAY 2
Meal #1 12:00pm
Tilapia
Coconut Oil
Peppers (Green/Red)
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
cup
Meal subtotals
240
120
360
48
0
48
4
2
6
1
12
13
16oz
6oz
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
cup
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
tbsp
cup
1 cup
Meal subtotals
Fat
28
DAY 3
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
tbsp
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
cup
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
cup
cup
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
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

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
cup
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
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
cup
cup
cup
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
cup
1 cup
Meal subtotals
Cal
Fat

Renegade Diet Meal Plan 3000

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Renegade Diet Meal Plan 3000

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THE

Meal Plans for 3000 Daily Calories

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

Heres how you are going to pick the

If your main goal is gaining muscle:

Multiply your bodyweight (in pounds) by 10.

Multiply your bodyweight (in pounds) by 15

For example, if you weigh 187 pounds, you are

If your main goal is maintenance:

Those looking to gain muscle will also shorten

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

So, to sum it up:

Naturally lean and thus, have great carb

Bodyweight x 10. Round up to nearest

Looking to add size as rapidly as possible

Low Carb option

Anyone else looking to gain muscle should

Weekly Calorie Spikes

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

Its the perfect balance.

This is also a far healthier option for eating

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

Whey Protein Concentrate

Whey Protein Concentrate

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

Moderate Carb/Morning Training

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

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

Hot Rice Cereal

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

Whey Protein Concentrate

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

Moderate Carb/Mid Day Training

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

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

Moderate Carb/Mid Day Training

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 #3 Intra/Post Workout

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

Hot Rice Cereal

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

Egg White Protein

Meal #3 Post Workout

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

Moderate Carb/Evening Training

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

High Carb/Morning Training