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THE
RENEGADE
DIET
MEAL PLANS
1600
CALORIES
Jason Ferruggia
CONTENTS
Meal Plans for 1600 Daily Calories
Introduction
LOW CARB
Mornin Trainin 6
Mid Day Trainin 10
Eenin Trainin 1
MODERATE CARB
Mornin Trainin 1
Mid Day Trainin
Eenin Trainin 6
Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.
3
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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
you’re 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.
If your main goal is maintenance: 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
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.
Let’s 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.
Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.
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 Weekly Calorie Spikes
plan; they are the people who have their training
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. We’re talking AT LEAST
• If you train before 10am, follow the AM plan. bodyweight x 30. This means a 170lb guy will
• If you train between 11am and 3pm, follow need to eat a minimum of 5,100 calories on that
Midday plan. day. If you feel like your metabolism is tanking,
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.
Copyright © 2013 Jason Ferruggia. http://www.RenegadeDiet.com All Rights Reserved.
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