Renegade Diet Meal Plan 2000

THE
RENEGADE
DIET
MEAL PLANS
2000
CALORIES
Jason Ferruggia
C O N T E N T S
Meal Plans for 2000 Daily Calories

Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
LOW CARB
Morning Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Mid Day Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Evening Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
MODERATE CARB
Morning Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
Mid Day Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
Evening Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
Copyright 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.

3
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. Multiply your bodyweight (in pounds) by 15
Round that number up to the nearest menu total. and round up or down to the nearest menu total
That is the total number of calories you are to get your starting point for daily calories.
going to eat per day. You are rounding up
because when you are dieting for fat loss you Those looking to gain muscle will also shorten
always want to start at the highest number their fasting time to 12 hours. To do this, simply
possible. That way you have an ace up your add a meal at the 12 hour mark that consists of
sleeve and have room to drop them lower 20-30g of protein and 10-20g of fat. This can be
if/when your fat loss starts to plateau. eggs, a shake, chicken, beef, bacon, fish,
whatever. Just eat.
For example, if you weigh 187 pounds, you are
going to multiply that number by 10. That gives So, if you weigh 165 lbs you would multiply to
you 1,870 calories/day. Then, round that number 2475 calories (160 x 15). You would then round up
up to the nearest menu total, which is 2,000. So to the 2,500 calorie/day menus and follow that
youre going to use the 2,000 calorie/day menus. meal plan PLUS the additional 20-30g protein
and 10-20g fat meal that you will consume after
Simple, right? Yes. 12 hours of fasting.
Because your main goal is gaining muscle,

If your main goal is maintenance: you can afford to have the extra calories. In the
case of this 160lb example, this will put him at
Multiply your body weight (in pounds) by 12. right around 2700-2800 cals/day, which is a great
Round that number up or down to the nearest starting point for adding size.
calorie option.
Lets look at one more example to make sure
So, if you weigh 160 lbs, the number you get we really understand how to set up muscle gain.
will be 1920 calories/day. Once again, you are
going to round that up and use the 2,000 A 120lb girl looking to add muscle will multiply
calorie/day menus. If you weigh 187 lbs, you will her bodyweight by 15, which gives her 1,800.
get 2244 calories (187 x 12) as your answer. In She rounds up to the 2,000 menus, follows those,
that case you would round down and also use and simply adds that extra meal after a 12 hour
the 2,000 calorie/day menus. fast. This puts her in a slight surplus, allowing
her to gain some muscle without slapping on fat.
By rounding up or down to the closest calorie
total closest to your bodyweight x 12, you have Now, the next decision is whether you will
the flexibility to move up or down depending on choose high, moderate, or low carbs.
if you are gaining/losing weight.

4
The only people who will choose high carbs are So, to sum it up:
those who are looking to gain muscle and are
Young and just starting to train Fat Loss:
Naturally lean and thus, have great carb Bodyweight x 10. Round up to nearest
tolerance, or calorie total.
Looking to add size as rapidly as possible Low Carb option
without much concern for fat gain.
Maintenance:
Anyone else looking to gain muscle should Bodyweight x 12. Round up or down to
follow a moderate carb approach. nearest calorie total.
People trying to maintain should also follow Moderate Carb Option
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 Muscle Gain:
a high carb option are the 2,500 and 3,000
Bodyweight x 15. Round up or down to
calories plans. This is because no one needing
nearest calorie total
fewer calories than that to gain muscle should
be consuming high carbs; these people should Add a 20-30g pro/10-20g fat meal to your
instead opt for moderate carbs. plan after 12 hours of fasting.
Likewise, the 2,500 and 3,000 calories plans do Moderate carb option, EXCEPT those who
not have a low carb option because 99% of the are young, naturally lean, or wanting to add
population will need to eat less than 2,500 size as fast as possible.
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 Weekly Calorie Spikes
and nutrition dialed in. Now, for the fun part.
Your schedule will dictate whether you use the Our initial calorie multipliers run on the low
AM, Midday, or PM Training. side. This is because one day per week, you will
spike calories ultra high. Were talking AT LEAST
If you train before 10am, follow the AM plan. bodyweight x 30. This means a 170lb guy will
need to eat a minimum of 5,100 calories on that
If you train between 11am and 3pm, follow
day. If you feel like your metabolism is tanking,
Midday plan.
you may need to go as high bodyweight x 55.
If you train after 4pm, follow PM training. 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 Its the perfect balance.
content on either Saturday or Sunday.
Finally, these calorie recommendations are
Ideally, keep this day as healthy as possible, just starting points.
but dont be afraid to indulge a little.
If your goal is to gain muscle, and the weight
These weekly feasts are necessary because isnt coming on after 2 weeks of BW x 15, then
when your calorie runs on the lower side, your bump it up to BW x 16 for two more weeks. If the
metabolism can take a hit. By cranking calories scale still isnt budging, push it up to 17.
once per week, you make sure that you keep
your leptin levels up, your thyroid humming All of these plans are designed under the
along nicely, and your glycogen levels topped assumption that you are training hard 3-4
off so you can get after your week of training. times/week, so some of you with lightning
metabolisms or a high weekly workload may
All of these effects of the high calorie day will need to push it higher. Dont ever be afraid to eat
enhance fat loss and muscle gain, in addition to more if the size isnt coming on.
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.

6
Low Carb/Morning Training

DAY 1 Target Macros Each Day: 100g carb/150g protein/110g fat
Meal #1 Pre-Workout Quantity Cal Pro Carbs Fat

BCAAs 10g 0 0 0 0
Meal subtotals 0 0 0 0
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
Salmon (Atlantic) 6oz 224.7 33.9 0 9.9
Spinach 1 cup 0 0 0 0
Cucumber 4 0.17 0.95 0.05
Mushrooms cup 7.5 1.09 1.15 0.1
Olive Oil 2 tbsp 240 0 0 28
Meal subtotals 476.2 35.16 2.1 38.05
Meal #4 6:00pm
Beef Chateaubriand 16oz 720 100 0 32
Sweet Potatoes 1 medium 230 4 54 0
Grass Fed Butter 2 tbsp 200 0 0 22
Meal #5 (8:00pm)
Blackberries cup 48.5 0.89 11.85 0.3
Coconut Milk cup 120 0 2 12
Meal subtotals 168.5 0.89 13.85 12.3

7

Meal #1 12:00pm Quantity Cal Pro Carbs Fat

Eggs 4 300 25.2 2.4 20
Coconut Oil tbsp 60 0 0 7
Mushrooms cup 7.5 1.09 1.15 0.1
Meal subtotals 367.5 26.29 3.55 27.1
Meal #2 3:30pm
Pea protein 1 scoop 104 25 0 0.4
Meal subtotals 224 25 2 12.4
Meal #3 6:30pm
Salmon (Sockeye) 16oz 672 96 0 32
Yukon Gold Potatoes 2-3 medium 330 9 78 0
Ghee 2 tbsp 270 0 0 30
Meal #4 7:30
Strawberries (Halved) 1 cup 49 1 12 0

8


Coconut Oil 1 tbsp 120 0 0 14

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 11:30am
Eggs 4 300 25.2 2.4 20
Kale cup 17 1.1 3.35 0.25
Meal subtotals 377 26.3 5.75 27.25
Meal #4 4:30pm
Bison (Ground) 8oz 480 46 0 22
Peppers (Green/Red) cup 23 0.75 4.5 0.2
Avocado 145 1.7 7.45 13.35
Meal subtotals 648 48.45 11.95 35.55
Meal #5 (7:30pm)
Turkey Breast 8oz 248 56 0 3
Jasmine Rice cup 160 3 36 0
Meal #6 (8:00pm)
Pineapple cup 46 0.5 11 0

9


Meal #2 3:30pm
Shrimp 8oz 160 36 0 2
Avocado 1 290 3.4 14.9 26.7
Bok Choy 1 cup 13 1.6 2.4 0.267
Meal subtotals 463 41 17.3 28.967
Meal #3 6:30pm
Turkey Breast 6oz 186 42 0 2.25
Beef Chateaubriand 6oz 270 37.5 0 12
Broccoli 1 cup 0 0 0 0
Meal subtotals 1016 85.5 72 42.25
Meal #4 7:30
Meal subtotals 288.5 0.89 15.85 24.3

10
Low Carb/Mid Day Training


Eggs 4 300 25.2 2.4 20
Blueberries 1 cup 84 1 21 0
Meal subtotals 444 26.2 23.4 27

Banana 1 121 1.5 31 0.4
Meal #3 3:30pm
Cod 8oz 178 40 0 2
Bok Choy 1 cup 13 1.6 2.4 0.267
Red Palm Oil 1 tbsp 130 0 0 14
Meal subtotals 321 41.6 2.4 16.267
Meal #4 6:30pm
Bison (Ground) 12oz 720 69 0 33
Sweet Potatoes 1 small-medium 172.5 3 40.5 0
Avocado 1/2 145 1.7 7.45 13.35
Meal subtotals 1237.5 73.7 47.95 68.35

11


Eggs 4 300 25.2 2.4 20
Mushrooms cup 7.5 1.09 1.15 0.1
Meal subtotals 367.5 26.29 3.55 27.1
Meal #2 3:30pm
Pea protein 1 scoop 104 25 0 0.4
Meal #3 6:30pm
Yukon Gold Potatoes 2-3 small 330 9 78 0
Ghee 2 tbsp 270 0 0 30
Meal #4 7:30

12


Shrimp 6oz 120 27 0 1.5
Pineapple 1 cup 92 1 22 0

Meal #3 4:30pm
Walnuts (raw) 1 oz 198 4.73 2.84 19
Meal subtotals 438 28.73 6.84 31.5
Meal #4 7:30pm
Salmon (Sockeye) 12 oz 504 72 0 24
Yukon Gold Potatoes 1-2 small 165 4.5 39 0
Avocado 145 1.7 7.45 13.35
Meal subtotals 1014 78.2 46.45 59.35

13

Meal #1 11:30am Quantity Cal Pro Carbs Fat

Rice Protein 1 scoop 107 22.6 5.6 0.6
Meal subtotals 227 22.6 7.6 12.6
Meal #2 4:00pm
Seabass 6oz 163.995 31.995 0 3.99
Spinach 1 cup 7 0.9 1.1 0.1
Almonds (raw) 1 oz 164 6 5.6 14.3
Meal subtotals 454.995 38.895 6.7 32.39
Meal #3 7:00pm
Beef (gound 90/10) 16oz 784 96 0 48
Ghee 1 tbsp 135 0 0 15
Broccoli cup 15.5 1.5 3 0
Meal subtotals 1254.5 103.5 75 63
Meal #4 8:00pm
Blueberries cup 42 0.5 10.5 0

14
Low Carb/Evening Training


Eggs 4 300 25.2 2.4 20
Mushrooms cup 7.5 1.09 1.15 0.1
Meal subtotals 367.5 26.29 3.55 27.1
Meal #2 Pre-Workout
Tilapia 6oz 162 33.75 0 2.85
Blackberries 1 cup 97 1.78 23.7 0.6
Meal subtotals 379 35.53 23.7 17.45
Meal #3 Post-Workout
Banana 1 121 1.5 31 0.4
Meal #4 7:30pm
Bison (ground) 12 oz 720 69 0 33
Russet Potatoes 1-2 small 166.5 4.5 36 0
Meal subtotals 1126.5 73.5 40 57

15


Meal #2 3:30pm
Shrimp 8oz 160 36 0 2
Avocado 1 290 3.4 14.9 26.7
Bok Choy 1 cup 13 1.6 2.4 0.267
Meal subtotals 463 41 17.3 28.967
Meal #3 6:30pm
Broccoli 1 cup 0 0 0 0
Meal subtotals 1016 85.5 72 42.25
Meal #4 7:30
Meal subtotals 288.5 0.89 15.85 24.3

16


Eggs 4 300 25.2 2.4 20
Cucumber 4 0.17 0.95 0.05
Meal subtotals 364 25.37 3.35 27.05
Meal #2 Pre-Workout
Mango 1 cup 92 1 22 0
Meal subtotals 436.7 34.9 22 23.9
Beef Chateaubriand 16oz 720 100 0 32
Yukon Gold Potatoes 1-2 small 110 3 26 0
Meal #5 (7:30pm)
Hot Rice Cereal cup 140 3 32 0

17


Meal #2 4:00pm
Seabass 6oz 163.995 31.995 0 3.99
Spinach 1 cup 7 0.9 1.1 0.1
Almonds (raw) 1 oz 164 6 5.6 14.3
Meal subtotals 454.995 38.895 6.7 32.39
Meal #3 7:00pm
Beef (gound 90/10) 16oz 784 96 0 48
Ghee 1 tbsp 135 0 0 15
Meal subtotals 1254.5 103.5 75 63
Meal #4 8:00pm

18
Moderate Carb/Morning Training


BCAAs 10g 0 0 0 0
Banana 1 121 1.5 31 0.4
Meal #3 12:00pm
Chicken Breast 6oz 165 34.5 0 3.75
Spinach 1 cup 7 0.9 1.1 0.1
Tomatoes 1 cup 25 0.9 1 0.2
Olive Oil 1.5 tbsp 180 0 0 21
Meal subtotals 377 36.3 2.1 25.05
Meal #4 6:00pm
Beef London Broil 16oz 560 96 0 18
Jasmine Rice 1 cup 640 12 144 0
Brussels Sprouts cup 19 1.5 3.95 0.15
Meal subtotals 1279 109.5 147.95 25.15
Meal #5 7:30pm
Blueberries 1 cup 84 1 21 0

19


Lettuce (Iceburg) 1 cup 10 1 2 0
Tomatoes 1 cup 25 0.9 1 0.2
Meal #2 4:30pm
Pea Protein 1 scoop 104 25 0 0.4
Blackberries 1 cup 97 1.78 23.7 0.6
Meal #3 6:30pm
Bok Choy cup 6.5 0.8 1.2 0.1335
Meal subtotals 1180.5 110.8 145.2 16.3835
Meal #4 7:30pm
Mango 1 cup 92 1 22 0

20


BCAAs 10g 0 0 0 0
Banana 1 121 1.5 31 0.4
Meal #3 11:30am
Eggs 4 300 25.2 2.4 20
Mushrooms cup 7.5 1.09 1.15 0.1
Meal subtotals 367.5 26.29 3.55 27.1
Meal #4 4:30pm
Pea Protein 1 scoop 104 25 0 0.4
Meal #5 7:30pm
Cod 16oz 356 80 0 4
Sweet Potatoes 1-2 large 575 10 135 0
Avocado 145 1.7 7.45 13.35
Ghee tbsp 67.5 0 0 7.5
Meal subtotals 1143.5 91.7 142.45 24.85

21


Eggs 4 300 25.2 2.4 20
Spinach 1 cup 7 0.9 1.1 0.1
Meal #2 3:30pm
Shrimp 6oz 120 27 0 1.5
Peppers (Green/Red) 1 cup 46 1.5 9 0.4
Meal #3 6:30pm
Beef (gound 90/10) 8oz 392 48 0 24
Tilapia 8oz 216 45 0 3.8
Meal #4 7:30pm
Strawberries (halved) cup 24.5 0.5 6 0

22
Moderate Carb/Mid Day Training


Eggs 4 300 25.2 2.4 20
Banana 1 121 1.5 31 0.4
Meal #3 3:30pm
Chicken Breast 8oz 220 46 0 5
Russet Potatoes 1-2 small-medium 222 6 48 0
Meal #4 7:30pm
Beef London Broil 8oz 280 48 0 9
Ghee 1 tbsp 135 0 0 15

23


Eggs 4 300 25.2 2.4 20
Meal subtotals 383 25.95 6.9 27.2
Meal #2 3:00pm
Meal #3 6:30pm
Tilapia 16oz 432 90 0 7.6
Avocado 145 1.7 7.45 13.35
Meal subtotals 1036 105.2 115.4 21.1
Meal #4 8:00pm
Apples cup 58 0.3 15.4 0.2

24


Pineapple cup 46 0.5 11 0
Banana 1 121 1.5 31 0.4
Meal #3 3:00pm
Halibut 8oz 210 47.2 0 2.4
Kale cup 17 1.1 3.35 0.25
Meal subtotals 327 48.3 3.35 13.65
Meal #4 7:30pm
Sweet Potatoes 1-2 medium 345 6 81 0
Avocado 145 1.7 7.45 13.35
Meal subtotals 789.6 52.9 88.45 26.55
Meal #5 8:00pm

25


Meal subtotals 276 23.6 19.6 12.6
Meal #2 3:00pm
Spinach cup 3.5 0.45 0.55 0.05
Cucumber 4 0.17 0.95 0.05
Tomatoes cup 12.5 0.45 0.5 0.1
Meal #3 6:30pm
Cauliflower cup 12.5 1 2.65 0.05
Meal subtotals 1282.5 100.5 146.65 28.05
Meal #4 8:00pm

26
Moderate Carb/Evening Training


Eggs 4 300 25.2 2.4 20
Spinach cup 3.5 0.45 0.55 0.05
Meal subtotals 363.5 25.65 2.95 27.05
Meal #2 Pre-Workout
Chicken Breast 6oz 165 34.5 0 3.75
Meal subtotals 449.5 38 40 15.75
Banana 1 121 1.5 31 0.4
Meal #4 6:30pm
Beef London Broil 12oz 420 72 0 13.5
Bok Choy cup 6.5 0.8 1.2 0.1335
Meal subtotals 906.5 81.8 109.2 13.6335
Meal #5 (7:30pm)

27


Eggs 4 300 25.2 2.4 20
Spinach 1 cup 7 0.9 1.1 0.1
Meal #2 3:30pm
Shrimp 6oz 120 27 0 1.5
Meal #3 6:30pm
Beef (gound 90/10) 8oz 392 48 0 24
Tilapia 8oz 216 45 0 3.8
Yukon Gold Potatoes 2-3 large 440 12 104 0
Meal #4 7:30pm

28


Meal #2 Pre-Workout
Shrimp 6oz 120 27 0 1.5
Mango 1 cup 92 1 22 0
Sweet Potatoes 1-2 medium-large 460 8 108 0
Meal subtotals 1178 105.5 117 32.4
Meal #4 7:30pm
Meal subtotals 328.5 3.89 49.85 12.3

29


Eggs 4 300 25.2 2.4 20
Meal subtotals 383 25.95 6.9 27.2
Meal #2 3:00pm
Meal #3 6:30pm
Tilapia 16oz 432 90 0 7.6
Avocado 145 1.7 7.45 13.35
Meal subtotals 1036 105.2 115.4 21.1
Meal #4 8:00pm
Apples cup 58 0.3 15.4 0.2

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THE

Meal Plans for 2000 Daily Calories

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

Heres how you are going to pick the

Because your main goal is gaining muscle,

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

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

This is also a far healthier option for eating

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

Low Carb/Morning Training

Meal #1 Pre-Workout Quantity Cal Pro Carbs Fat

Meal #2 Post Workout

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

Low Carb/Morning Training

Meal #1 12:00pm Quantity Cal Pro Carbs Fat

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

Low Carb/Morning Training

Meal #1 Pre-Workout Quantity Cal Pro Carbs Fat

Meal #2 Post Workout

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

Low Carb/Morning Training

Meal #1 12:00pm Quantity Cal Pro Carbs Fat

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

Low Carb/Mid Day Training

Meal #1 Pre-Workout Quantity Cal Pro Carbs Fat

Meal #2 Post Workout

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

Low Carb/Mid Day Training

Meal #1 12:00pm Quantity Cal Pro Carbs Fat

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

Low Carb/Mid Day Training

Meal #1 Pre-Workout Quantity Cal Pro Carbs Fat

Meal #2 Post Workout

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

Low Carb/Mid Day Training

Meal #1 11:30am Quantity Cal Pro Carbs Fat

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

Low Carb/Evening Training

Meal #1 11:00am Quantity Cal Pro Carbs Fat

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

Low Carb/Evening Training

Meal #1 12:00pm Quantity Cal Pro Carbs Fat

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

Low Carb/Evening Training

Meal #1 11:00am Quantity Cal Pro Carbs Fat

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

Low Carb/Evening Training

Meal #1 11:30am Quantity Cal Pro Carbs Fat

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

Moderate Carb/Morning Training

Meal #1 Pre-Workout Quantity Cal Pro Carbs Fat

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

Moderate Carb/Morning Training

Meal #1 12:00pm Quantity Cal Pro Carbs Fat

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

Moderate Carb/Morning Training

Meal #1 Pre-Workout Quantity Cal Pro Carbs Fat

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

Moderate Carb/Morning Training

Meal #1 12:00pm Quantity Cal Pro Carbs Fat

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

Moderate Carb/Mid Day Training

Meal #1 Pre-Workout Quantity Cal Pro Carbs Fat

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