Renegade Diet Meal Plan 1200

THE
RENEGADE
DIET
MEAL PLANS
1200
CALORIES
Jason Ferruggia
C O N T E N T S
Meal Plans for 1200 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.
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.
Low Carb/Morning Training
DAY 1
Target Macros Each Day: 60g carb/90g protein/65g fat
Meal #1 Pre-Workout
BCAAs
Meal #2 Post-Workout
Whey Protein Concentrate

Banana
Meal #3 (12:30pm)
Chicken Breast
Spinach
Tomatoes
Olive Oil
Meal #4 (4:30pm)
Walnuts (Raw)
Meal #5 (6:00pm)
Beef (gound 90/10)
Sweet Potatoes
Brussels Sprouts
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
4oz
1 cup
cup
1.5 tbsp
Meal subtotals
110
7
12.5
180
309.5
23
0.9
0.45
0
24.35
0
1.1
0.5
0
1.6
2.5
0.1
0.1
21
23.7
1 oz
Meal subtotals
198
198
4.73
4.73
2.84
2.84
19
19
6 oz
1
cup
Meal subtotals
294
115
19
428
36
2
1.5
39.5
0
27
3.95
30.95
18
0
0.15
18.15
10g
Meal subtotals
0
0
0
0
0
0
0
0
DAY 2
Meal #1 11:30am
Eggs
Coconut Oil
Cal
Pro
Carbs
Fat
1 oz
Meal subtotals
164
164
6
6
5.6
5.6
14.3
14.3
8 oz
cup
cup
1 tbsp
1 small
Meal subtotals
210
15.5
17
135
115
492.5
47.2
1.5
1.1
0
2
51.8
0
3
3.35
0
27
33.35
2.4
0
0.25
15
0
17.65
cup
cup
1 scoop
Meal subtotals
48.5
120
104
272.5
0.89
0
25
25.89
11.85
2
0
13.85
0.3
12
0.4
12.7
3
tbsp
Meal subtotals
Meal #2 3:30pm
Almonds (raw)
Meal #3 6:30pm
Halibut
Broccoli
Kale
Ghee
Sweet Potatoes
Meal #4 (7:30pm)
Blackberries
Coconut Milk
Pea Protein
Quantity
225
60
285
18.9
0
18.9
1.8
0
1.8
15
7
22
DAY 3
Meal #1 Pre-Workout
BCAAs

Banana
Meal #3 (11:30am)
Shrimp
Bok Choy
Onion (Red)
Red Palm Oil
Meal #4 (4:30pm)
Rice Protein
Coconut Milk
Meal #5 (6:00pm)
Sole
Kale
Ghee
Meal #6 (7:30pm)
Strawberries (Halved)
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
4oz
1 cup
1.5 tbsp
Meal subtotals
80
13
7.5
195
295.5
18
1.6
0.5
0
20.1
0
2.4
1.5
0
3.9
1
0.267
0
21
22.267
1 scoop
cup
Meal subtotals
107
120
227
22.6
0
22.6
5.6
2
7.6
0.
12
12.6
6oz
1 cup
1 tbsp
Meal subtotals
150
34
135
319
30
2.2
0
32.2
0
6.7
0
6.7
1.8
0.5
15
17.3
cup
cup
Meal subtotals
24.5
120
144.5
0.5
0
0.5
6
2
8
0
12
12
10g
Meal subtotals
0
0
0
0
0
0
0
0
DAY 4
Meal #1 11:30am
Eggs
Coconut Oil
Cal
Pro
Carbs
Fat
1 scoop
cup
Meal subtotals
120
120
240
24
0
24
2
2
4
0.5
12
12.5
8oz
cup
cup
1 tbsp
1/4 cup
Meal subtotals
336
23
14
135
160
668
48
0.75
0.65
0
3
52.4
0
4.5
3.3
0
36
43.8
16
0.2
0.05
15
0
31.25
3
tbsp
Meal subtotals
Meal #2 3:30pm
Egg White Protein
Coconut Milk
Meal #3 7:30pm
Quantity
Salmon (sockeye)
Peppers (green/red)
Red Cabbage
Ghee
Jasmine Rice
225
60
285
18.9
0
18.9
1.8
0
1.8
15
7
22
10
Low Carb/Mid Day Training
DAY 1
Meal #1 (12:00pm) Pre-Workout Quantity

Chicken Breast
Spinach
Olive Oil
Tomatoes
Meal #2 (Post-Workout)
Egg White Protein
Banana
Meal #3 (3:30pm)
Walnuts (Raw)
Meal #4 (7:00pm)
Beef (gound 90/10)

Broccoli
Ghee
Yukon Gold Potatoes
Cal
Pro
Carbs
Fat
0
1.1
0
0.5
1.6
2.5
0.1
14
0.1
16.7
4oz
1 cup
1 tbsp
cup
Meal subtotals
110
7
120
12.5
249.5
23
0.9
0
0.45
24.35
1 scoop
1
Meal subtotals
120
121
241
24
1.5
25.5
2
31
33
0.5
0.4
0.9
1 oz
Meal subtotals
198
198
4.73
4.73
2.84
2.84
19
19
6oz
cup
tbsp
2 small
Meal subtotals
294
15.5
67.5
110
487
36
1.5
0
3
40.5
0
3
0
26
29
18
0
7.5
0
25.5
11
DAY 2
Meal #1 (11:30am)
Rice Protein
Coconut Milk
Meal #2 (3:30pm)
Cod
Red Cabbage
Red Palm Oil
Meal #3 (6:30pm)
Seabass
Ghee
Brussels Sprouts
Kale
Meal #4 (8:00pm)
Egg White Protein

Coconut Milk
Blackberries
Quantity
Cal
Pro
Carbs
5.6
2
7.6
0.6
12
12.6
4oz
1 cup
1 tbsp
Meal subtotals
89
28
130
247
20
1.3
0
21.3
0
6.6
0
6.6
1
0.1
14
15.1
8oz
1.5 tbsp
cup
cup
Meal subtotals
218.66
202.5
19
17
457.16
42.66
0
1.5
1.1
45.26
0
0
3.95
3.35
7.3
5.32
22.5
0.15
0.25
28.22
scoop
cup
1 cup
Meal subtotals
60
120
97
277
12
0
1.78
13.78
1
2
23.7
26.7
0.25
12
0.6
12.85
1 scoop
cup
Meal subtotals
107
120
227
22.6
0
22.6
Fat
12
DAY 3
Meal #1 (11:30am) Pre-Workout Quantity
Eggs
Coconut oil
Mushrooms
Tomatoes
225
60
7.5
12.5
305
Pro
18.9
0
1.09
0.45
20.44
Carbs
1.8
0
1.15
0.5
3.45
15
7
0.1
0.1
22.2
1 scoop
1 cup
Meal subtotals
120
92
212
24
1
25
2
22
24
2.6
0
2.6
8 oz
cup
1 tbsp
Meal subtotals
336
160
135
631
48
3
0
51
0
36
0
36
16
0
15
31
cup
cup
Meal subtotals
24.5
120
144.5
0.5
0
0.5
6
2
8
0
12
12
3
tbsp
cup
cup
Meal subtotals
Meal #2 (Post-Workout)
Mango
Meal #3 (6:00pm)
Salmon (Sockeye)
Jasmine Rice
Ghee
Meal #4 (8:00pm)
Strawberries (halved)
Coconut Milk
Cal
Fat
13
DAY 4
Meal #1 (11:30am)
Eggs
Coconut oil
Meal #2 (3:30pm)
Turkey Breast
Lettuce (Iceburg)
Avocado
Cucumber
Meal #3 (7:30pm)
Salmon (atlantic)
Grass Fed Butter
Cauliflower
Jasmine Rice
Quantity
Cal
Pro
Carbs
Fat
4oz
1 cup
Meal subtotals
124
10
145
4
283
28
1
1.7
0.17
30.87
0
2
7.45
0.95
10.4
1.5
0
13.35
0.05
14.9
8oz
1 tbsp
cup
cup
Meal subtotals
299.6
100
12.5
160
572.1
45.2
0
1
3
49.2
0
0
2.65
36
38.65
13.2
11
0.05
0
24.25
3
1 tbsp
Meal subtotals
225
120
345
18.9
0
18.9
1.8
0
1.8
15
14
29
14
Low Carb/Evening Training
DAY 1
Meal #1 12:00pm
Quantity
Eggs
Coconut oil
Mushrooms
Meal #2 (4:00pm) (Pre-Workout)

Coconut Milk
Banana
Meal #4 (7:00pm)
Bison (ground)
Coconut Oil
Russet Potatoes
Cal
Pro
Carbs
Fat
1.8
0
1.15
2.95
15
7
0.1
22.1
3
tbsp
cup
Meal subtotals
225
60
7.5
292.5
18.9
0
1.09
19.99
1 scoop
cup
Meal subtotals
120
120
240
24
0
24
2
2
4
2.6
12
14.6
1
Meal subtotals
121
121
1.5
1.5
31
31
0.4
0.4
8oz
1 tbsp
1 small
Meal subtotals
480
120
111
711
46
0
3
49
0
0
24
24
22
14
0
36
15
DAY 2
Meal #1 (11:30am)
Pea Protein
Coconut Milk
Meal #2 (3:00pm)
Turkey Breast
Kale
Ghee
Red Cabbage
Meal #3 (6:30pm)
Seabass
Avocado
Coconut Oil
Bok Choy
Meal #4 (7:30pm)
Coconut Milk
Banana
Blueberries
Quantity
Cal
Pro
Carbs
0
2
2
0.4
12
12.4
6oz
cup
1 tbsp
cup
Meal subtotals
186
17
135
14
352
42
1.1
0
0.65
43.75
0
3.35
0
3.3
6.65
2.25
0.25
15
0.05
17.55
6 oz
1 tbsp
1 cup
Meal subtotals
163.995
145
120
13
441.995
31.995
1.7
0
1.6
35.295
0
7.45
0
2.4
9.85
3.99
13.35
14
0.267
31.607
Splash
1
cup
Meal subtotals
60
60.5
42
162.5
0
0.75
0.5
1.25
1
15.5
10.5
27
6
0.2
0
6.2
1 scoop
cup
Meal subtotals
104
120
224
25
0
25
Fat
16
DAY 3
Meal #1 12:00pm
Quantity
Chicken Breast
Olive Oil
Lettuce (Romain)
Tomatoes
Avocado
110
120
10
12.5
72.5
325
Pro
23
0
0.46
0.45
0.85
24.76
Carbs
0
0
0.67
0.5
3.725
4.895
2.5
14
0.06
0.1
6.675
23.335
1 cup
Meal subtotals
66
66
2
2
16
16
0
0
1 scoop
1 cup
Meal subtotals
120
97
217
24
1.78
25.78
2
23.7
25.7
0.5
0.6
1.1
4oz
4oz
1 small
2 tbsp
Meal subtotals
105
180
115
270
670
23.6
25
2
0
50.6
0
0
27
0
27
1.2
8
0
30
39.2
4 oz
1 tbsp
1 cup
cup
Meal subtotals
Meal #2 (4:00pm) (Pre-Workout)

Peaches
Egg White Protein
Blackberries
Meal #4 (7:00pm)
Halibut
Beef Chateaubriand
Sweet Potatoes
Ghee
Cal
Fat
17
DAY 4
Meal #1 (11:30am)
Eggs
Coconut Oil
Meal #2 (3:30pm)
Salmon (Atlantic)
Lettuce (Romain)
Olive Oil
Almonds (raw)
Meal #3 (7:30pm)
Tilapia
Ghee
Broccoli
Meal #4 (7:30pm)
Coconut Milk
Peaches
Quantity
Cal
Pro
Carbs
Fat
4oz
cup
1 tbsp
oz
Meal subtotals
149.8
5
120
82
356.8
22.6
0.23
0
3
25.83
0
0.335
0
2.8
3.135
6.6
0.03
14
7.15
27.78
6 oz
1 tbsp
cup
Meal subtotals
162
135
15.5
312.5
33.75
0
1.5
35.25
0
0
3
3
2.85
15
0
17.85
Splash
scoop
2 cups
1 cup
Meal subtotals
60
60
132
49
301
0
12
4
1
17
1
1
32
12
46
6
1.3
0
0
7.3
3
tbsp
Meal subtotals
225
60
285
18.9
0
18.9
1.8
0
1.8
15
7
22
18
Moderate Carb/Morning Training
DAY 1
Meal #1 Pre-Workout
BCAAs
Meal #2 Post Workout

Banana
Meal #3 12:00pm
Chicken Breast
Olive Oil
Spinach
Mushrooms
Tomatoes
Meal #4 3:30pm
Meal #5 (7:30pm)
Beef London Broil
Russet Potatoes
Broccoli
Grass Fed Butter
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
4oz
1 tbsp
1 cup
cup
cup
Meal subtotals
110
120
7
7.5
12.5
257
23
0
0.9
1.09
0.45
25.44
0
0
1.1
1.15
0.5
2.75
2.5
14
0.1
0.1
0.1
16.8
1 cup
Meal subtotals
49
49
1
1
12
12
0
0
8oz
1 medium
1 cup
1 tbsp
Meal subtotals
280
222
31
100
633
48
6
3
0
57
0
48
6
0
54
9
0
0
11
20
10g
Meal subtotals
0
0
0
0
0
0
0
0
19
DAY 2
Meal #1 (11:30am)
Hemp Protein
Coconut Milk
Meal #2 (3:30pm)
Shrimp
Bok Choy
Peppers (green/red)
Avocado
Meal #3 (7:00pm)
Salmon (Atlantic)
Turkey Breast
Jasmine Rice
Red Cabbage
Meal #4 (8:00pm)
Blueberries
Quantity
Cal
Pro
Carbs
Fat
4oz
1 cup
1 cup
Meal subtotals
80
13
46
145
284
18
1.6
1.5
1.7
22.8
0
2.4
9
7.45
18.85
1
0.267
0.4
13.35
15.017
4oz
4oz
cup
1 cup
Meal subtotals
149.8
124
320
28
621.8
22.6
28
6
1.3
57.9
0
0
72
6.6
78.6
6.6
1.5
0
0.1
8.2
cup
cup
Meal subtotals
24.5
42
66.5
0.5
0.5
1
6
10.5
16.5
0
0
0
1 scoop
cup
Meal subtotals
134
120
254
15
0
15
5
2
7
6
12
18
20
DAY 3
Meal #1 Pre-Workout
BCAAs

Pea Protein
Peaches
Meal #3 12:00pm
Eggs
Egg Whites
Spinach
Meal #4 3:30pm
Walnuts (raw)
Meal #5 (6:30pm)
Cod
Sweet Potatoes
Brussels Sprouts
Ghee
Meal #6 (7:30pm)
Hot Rice Cereal
Blackberries
Quantity
Cal
Pro
Carbs
Fat
1 scoop
1 cup
Meal subtotals
104
66
170
25
2
27
0
16
16
0.4
0
0.4
2
cup
1 cup
Meal subtotals
150
60
7
217
12.6
12
0.9
25.5
1.2
2
1.1
4.3
10
0
0.1
10.1
1 oz
Meal subtotals
198
198
4.73
4.73
2.84
2.84
19
19
8oz
1 small
1 cup
tbsp
Meal subtotals
178
115
38
67.5
398.5
40
2
3
0
45
0
27
7.9
0
34.9
2
0
0.3
7.5
9.8
cup
1 cup
Meal subtotals
140
97
237
3
1.78
4.78
32
23.7
55.7
0
0.6
0.6
10g
Meal subtotals
0
0
0
0
0
0
0
0
21
DAY 4
Meal #1 (12:30pm)
Tilapia
Kale
Olive Oil
Peaches
Mushrooms
Meal #2 (4:30pm)
Rice Protein
Coconut Milk
Meal #3 (7:30pm)
Paiche
Brussels Sprouts
Ghee
Red Potatoes
Quantity
Cal
Pro
Carbs
Fat
0
6.7
0
8
1.15
15.85
1.9
0.5
14
0
0.1
16.5
4oz
1 cup
1 tbsp
cup
cup
Meal subtotals
108
34
120
33
7.5
302.5
22.5
2.2
0
1
1.09
26.79
1 scoop
cup
Meal subtotals
107
120
227
22.6
0
22.6
5.6
2
7.6
0.6
12
12.6
6oz
1 cup
tbsp
2-3 medium
Meal subtotals
177.99
38
67.5
440
723.49
39.99
3
0
12
54.99
0
7.9
0
96
103.9
1.995
0.3
7.5
0
9.795
22
Moderate Carb/Mid Day Training
DAY 1
Meal #1 (12:00pm/PreWorkout) Quantity
Eggs
Egg whites
Spinach
Blackberries
1
cup
cup
1 cup
Meal subtotals

Banana
Meal #3 6:00pm
Beef Chateaubriand
Brussels Sprouts
Ghee
Yukon Gold Potatoes
Cal
75
90
3.5
97
265.5
Pro
6.3
18
0.45
1.78
26.53
Carbs
0.6
3
0.55
23.7
27.85
Fat
5
0
0.05
0.6
5.65
1 scoop
1
Meal subtotals
120
121
241
24
1.5
25.5
2
31
33
2.6
0.4
3
6oz
1 cup
1 tbsp
2 medium
Meal subtotals
270
38
135
220
663
37.5
3
0
6
46.5
0
7.9
0
52
59.9
12
0.3
15
0
27.3
23
DAY 2
Meal #1 12:00pm
Halibut
Avocado
Bok Choy
Mushrooms
Quantity
Cal
105
72.5
13
7.5
198
Pro
23.6
0.85
1.6
1.09
27.14
Carbs
0
3.725
2.4
1.15
7.275
1.2
6.675
0.267
0.1
8.242
1 scoop
Splash
1 cup
Meal subtotals
107
60
66
233
22.6
0
2
24.6
5.6
1
16
22.6
0.6
6
0
6.6
8oz
1 medium
1 cup
Meal subtotals
392
230
19
641
48
4
1.5
53.5
0
54
3.95
57.95
24
0
0.15
24.15
1 cup
1/2
Meal subtotals
49
60.5
109.5
1
0.75
1.75
12
15.5
27.5
0
0.2
0.2
4oz
1 cup
cup
Meal subtotals
Meal #2 3:30pm
Rice Protein
Coconut Milk
Peaches
Meal #3 (7:00pm)
Beef (gound 90/10)
Sweet Potatoes
Brussels Sprouts
Meal #4 (8:00pm)
Banana
Fat
24
DAY 3
Meal #1 (12:00pm/PreWorkout) Quantity
Shrimp
Coconut Oil
Peppers (Green/Red)

Egg White Protein
Mango
Meal #3 4:30pm
Hake
Lettuce (Iceburg)
Cashews (raw)
Tomatoes
Meal #4 (7:30pm)
Salmon (Sockeye)
Spinach
Red Cabbage
Jasmine Rice
Grass Fed Butter
80
120
23
49
272
Pro
18
0
0.75
1
19.75
Carbs
0
0
4.5
12
16.5
1
14
0.2
0
15.2
1 scoop
1 cup
Meal subtotals
120
92
212
24
1
25
2
22
24
0.5
0
0.5
4oz
1 cup
1 oz
cup
Meal subtotals
81
10
0
0
91
18
1
0
0
19
0
2
0
0
2
1
0
0
0
1
6oz
1 cup
cup
cup
1 tbsp
Meal subtotals
252
7
14
320
100
693
36
0.9
0.65
6
0
43.55
0
1.1
3.3
72
0
76.4
12
0.1
0.05
0
11
23.15
4oz
1 tbsp
cup
1 cup
Meal subtotals
Cal
Fat
25
DAY 4
Meal #1 (11:30am)
Pea Protein
Coconut Milk
Meal #2 3:30pm
Turkey Breast
Spinach
Tomatoes
Olive Oil
Blackberries
Meal #3 (7:00pm)
Seabass
Ghee
Jasmine Rice
Meal #4 (8:00pm)
Peaches
Coconut Milk
Quantity
Cal
Pro
Carbs
0
2
2
0.4
12
12.4
4oz
1 cup
1 cup
tbsp
1 cup
Meal subtotals
124
7
25
60
97
313
28
0.9
0.9
0
1.78
31.58
0
1.1
1
0
23.7
25.8
1.5
0.1
0.2
7
0.6
9.4
6oz
tbsp
cup
Meal subtotals
163.995
67.5
320
551.495
31.995
0
6
37.995
0
0
72
72
3.99
7.5
0
11.49
1 cup
Splash
Meal subtotals
66
60
126
2
0
2
16
1
17
0
6
6
1 scoop
cup
Meal subtotals
104
120
224
25
0
25
Fat
26
Moderate Carb/Evening Training
DAY 1
Meal #1 (12:00pm)
Cod
Lettuce (Iceburg)
Olive oil
Walnuts (raw)
Cucumber
Empty
Meal #2 (4:30pm) Pre-Workout

Blackberries
Meal #3 (6:00pm)
Pea Protein
Pineapple
Meal #4 7:30pm
Salmon (Atlantic)
Jasmine Rice
Kale
Coconut Oil
Quantity
4oz
1 cup
tbsp
oz
1
Cal
Pro
20
1
0
2.365
0.34
0
23.705
Carbs
0
2
0
1.42
1.9
0
5.32
Fat
Meal subtotals
89
10
60
99
8
0
266
1 cup
Meal subtotals
97
97
1.78
1.78
23.7
23.7
0.6
0.6
1 scoop
1 cup
Meal subtotals
104
92
196
25
1
26
0
22
22
0.4
0
0.4
6oz
cup
1 cup
1 tbsp
Meal subtotals
224.7
320
34
120
698.7
33.9
6
2.2
0
42.1
0
72
6.7
0
78.7
9.9
0
0.5
14
24.4
1
0
7
9.5
0.1
0
17.6
27
DAY 2
Meal #1 (11:00am)
Egg White Protein
Coconut Milk
Meal #2 (3:30pm)
Chicken Breast
Spinach
Olive Oil
Tomatoes
Peaches
Meal #3 7:00pm
Shrimp
Jasmine Rice
Peppers (Green/Red)
Meal #4 (8:00pm)
Sweet Dark Cherries

Coconut Milk
Blackberries
Quantity
Cal
Pro
Carbs
2
2
4
0.5
12
12.5
4oz
1 cup
tbsp
cup
cup
Meal subtotals
110
7
60
12.5
33
222.5
23
0.9
0
0.45
1
25.35
0
1.1
0
0.5
8
9.6
2.5
0.1
7
0.1
0
9.7
10oz
cup
cup
Meal subtotals
200
320
23
543
45
6
0.75
51.75
0
72
4.5
76.5
2.5
0
0.2
2.7
1 cup
cup
cup
Meal subtotals
92
120
48.5
260.5
1
0
0.89
1.89
22
2
11.85
35.85
0
12
0.3
12.3
1 scoop
cup
Meal subtotals
120
120
240
24
0
24
Fat
28
DAY 3
Meal #1 (12:00pm)
Eggs
Egg Whites
Coconut oil
Spinach
Mushrooms
Meal #2 (4:30pm) Pre-Workout
Blackberries
Meal #3 (6:00pm)
Banana
Meal #4 7:00pm
Beef London Broil

Yukon Gold Potatoes
Kale
Grass Fed Butter
Meal #5 (8:00pm)
Quantity
Cal
150
60
60
3.5
7.5
281
Pro
12.6
12
0
0.45
1.09
26.14
Carbs
1.2
2
0
0.55
1.15
4.9
10
0
7
0.05
0.1
17.15
1 cup
scoop
Meal subtotals
97
60
157
1.78
12
13.78
23.7
1
24.7
0.6
1.3
1.9
1
Meal subtotals
121
121
1.5
1.5
31
31
0.4
0.4
6oz
2 small
1 cup
1 tbsp
Meal subtotals
210
220
34
100
564
36
6
2.2
0
44.2
0
52
6.7
0
58.7
6.75
0
0.5
11
18.25
1 cup
Meal subtotals
49
49
1
1
12
12
0
0
2
cup
tbsp
cup
cup
Meal subtotals
Fat
29
DAY 4
Day 4:
Meal #1 (12:00pm)
Turkey Breast
Kale
Avocado
Broccoli
Meal #2 (4:30pm)

Coconut Milk
Blueberries
Meal #3 7:00pm
Cod
Sweet potatoes
Brussels Sprouts
Ghee
Quantity
4oz
1 cup
cup
Meal subtotals
Cal
124
34
145
15.5
318.5
Pro
28
2.2
1.7
1.5
33.4
Carbs
0
6.7
7.45
3
17.15
Fat
1.5
0.5
13.35
0
15.35
1 scoop
cup
1 cup
Meal subtotals
120
120
84
324
24
0
1
25
2
2
21
25
2.6
12
0
14.6
10oz
1 large
cup
tbsp
Meal subtotals
222.5
345
19
67.5
654
50
6
1.5
0
57.5
0
81
3.95
0
84.95
2.5
0
0.15
7.5
10.15

Renegade Diet Meal Plan 1200

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THE

Meal Plans for 1200 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.

Low Carb/Morning Training

Target Macros Each Day: 60g carb/90g protein/65g fat

Whey Protein Concentrate

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

Low Carb/Morning Training

Target Macros Each Day: 60g carb/90g protein/65g fat

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

Low Carb/Morning Training

Target Macros Each Day: 60g carb/90g protein/65g fat

Whey Protein Concentrate

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

Low Carb/Morning Training

Target Macros Each Day: 60g carb/90g protein/65g fat

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

Low Carb/Mid Day Training

Target Macros Each Day: 60g carb/90g protein/65g fat

Meal #1 (12:00pm) Pre-Workout Quantity

Beef (gound 90/10)

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

Low Carb/Mid Day Training

Target Macros Each Day: 60g carb/90g protein/65g fat

Egg White Protein

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

Low Carb/Mid Day Training

Target Macros Each Day: 60g carb/90g protein/65g fat

Meal #1 (11:30am) Pre-Workout Quantity

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

Low Carb/Mid Day Training

Target Macros Each Day: 60g carb/90g protein/65g fat

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

Low Carb/Evening Training

Target Macros Each Day: 60g carb/90g protein/65g fat

Meal #2 (4:00pm) (Pre-Workout)

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

Low Carb/Evening Training

Target Macros Each Day: 60g carb/90g protein/65g fat

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

Low Carb/Evening Training

Target Macros Each Day: 60g carb/90g protein/65g fat

Meal #2 (4:00pm) (Pre-Workout)

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

Low Carb/Evening Training