What is the Renegade Diet?
The Renegade Diet is a popular diet manual that is sold online.
It was created by Jason Ferrugia, who is a well-known fitness trainer and writer.
Jason is the chief training advisor to Men’s Fitness magazine and has written extensively for the leading bodybuilding and fitness magazines.
The Renegade Diet claims to get you ‘absolutely ripped in 60 days.’
However, unlike many similar products on the market, it does not encourage very low carb consumption (such as on the keto diet).
The Renegade Diet actually claims that you can eat all of the foods you currently enjoy while burning an amazing level of body fat.
The Renegade Diet Plan
The Renegade Diet is based on intermittent fasting protocol.
It involves fasting for between 14 and 16 hours per day and then eating over an 8-hour window.
During the first four hours of the feeding window, you do not eat any carbs. Then, for the final four hours, you load up on carbs.
The three phases of the Renegade Diet Plan are . . .
- The Fasting Phase
- Under Eating Phase
- Under Eating Phase
Whenever we eat, we take sugar into our body. That sugar gets transported to the lover, where it becomes glycogen. But, the liver can’t store very much glycogen and when its capacity it full, the extra glycogen will get stored as body fat.
The glycogen in the liver will fuel your energy needs for the next 7 or 8 hours. After that, the body will turn to your stored body fat for energy.
Then, once the glycogen is used up, the body is going to rely on your stored body fat as its preferred form of energy. For most of us, we will eat again within that 7 or 8 hours, so we’ll never get to tap into our stored body fat.
With intermittent fasting, however, you won’t be eating for about 16 hours after your previous meal. This means that your body is going to start using stored body fat for energy.
That will remove fat cells from your body.
On this plan, you fast for between 14-16 hours out of every 24 hours.
This may seem hard, but it includes your sleep time.
Essentially then, it means that you cut out breakfast and have your first meal around 11 am, assuming that your last meal was around 7 pm.
Under Eating Phase
During the first four hours of your eating window (typically between 11 am and 3 pm), you only eat light meals.
They should not contain any carbohydrates.
Concentrate on getting 25-35 grams of protein, and 10-15 grams of fat.
Over Eating Phase
During the final four hours of your eating window, you are able to load up on carbs, protein, and fats.
During this phase, you will have a higher rate of insulin sensitivity, which will better facilitate muscle growth.
The program includes modifications for guys who are focused on building muscle.
This involves extending the period of overeating, with a higher intake of both proteins and fats. This will necessitate a lowering of the fasting period.
However, Ferrugia suggests that you do not fast for less than 14 hours per day in order to achieve the maximum fat loss.
Benefits Of The Renegade Diet
Easy to Implement
The greatest benefit of the Renegade Diet is its convenience. On a traditional bodybuilding muscle gain / fat loss diet, you eat 5-6 times per day. Restricting your eating to an 8-hour window makes life a whole lot easier.
Not Really a Diet
Despite its name, the Renegade Diet is really a lifestyle plan.
You can easily work this lifestyle into your schedule and, once you do, you can stick with it long term.
The Renegade Diet promotes healthy eating across all three macronutrient groups.
It does not involve restrictive caloric consumption.
The program also encourages good gut health, which is vital to be able to get the best utilization of the foods that you eat.
No Counting Calories or Portion Control
The Renegade Diet has you eating healthy whole foods.
You don’t need to concern yourself with counting out grams of carbs or protein or even how many calories you’re taking in.
Just eat until you feel satisfied!
Promotes Better Sleep
The Renegade Diet is designed to help you sleep better.
This encourages better fat oxidization, muscle recovery, and repair.
Renegade Diet Drawbacks
Not Ideal for Hard Gainers
If you are a hard gainer who struggles to put on weight, the Renegade Diet may not be ideal for you.
The four-hour overeating window may simply not give you enough time to get the calories that you need to stimulate muscle growth.
May Lead to Bloating
The Renegade Diet may cause some people to feel bloated at night.
This is because they are eating a lot of carbs in the evening.
How is the Book Delivered?
When you place your order for the Renegade Diet you are transported to a download page from which you can immediately gain access to a PDF of the book.
You will receive a 168-page comprehensive manual that gives the complete coverage of the entire program.
It includes a 12-step quick start guide, Renegade Diet rules, and a comprehensive shopping list.
The short summaries at the end of each chapter make it very easy to digest the main points.
Renegade Diet Sample Meal Plan
The Renegade Diet includes a number of sample meal plans.
These are based on the phase of the eating window that you are in and the time of your workout.
Here are 3 sample meal plans to give you an idea of how your meals will be structured under the Renegade Diet.
You’ll see from these that if you work out during your fasting phase, you still take a pre and post workout.
Muscle Gain Sample Meal Plan – 16 Hour Fast / 8 Hour Overfeeding Period
Meal One (Overeating Phase) – 12pm – 25 grm protein shake, 1 tbsp athletic Greens, 3 scrambled eggs w/spinach cooked in raw butter, 1 tbsp almond butter, 6 gm Onega 3 fish oil
Post Workout – 2:30pm – 25 grams whet protein mixed in water
Meal 2 (Overeating Phase) – 4:30 pm – 2 bison potatoes, 3 cups white rice, 2 cups steamed asparagus\
Meal 3 (Min Meal) – 7pm – 16 oz grilled salmon, 3 cups red potatoes, 1 cup steamed broccoli
Dessert – 7:45 pm – 1 cup berries, 1 slice organic apple pie, sweetened with stevia
Early Morning Sample Training Plan – Extreme Fat Loss Focus
Pre-Workout – 6:30am – 1 cup black coffee
Post Workout – 8:30am – 10 grams BCAA
Post Workout 2 – 10am – 10 grams BCAA
Meal One – 12pm – 3 eggs over easy, 1-2 cups green veggies
Meal 2 – 3:45pm – 8 oz chicken breast, mixed greens salad with 1 tablespoon olive oil & apple cider vinegar
Meal 3 – 7om: Huge spinach and rugula salad with veggies, olive oil & apple cider vinegar, raw kimchi, 8-16 oz blackened cod, 2 cups red potatoes
Muscle Gain Sample Meal Plan
Meal One (Under Eating Phase) – 12pm – 25 gm protein shake, 1 tbsp athletic Greens, 3 scrambled eggs w/spinach cooked in raw butter, 1 tbsp almond butter, 6 gm Onega 3 fish oil
Meal Two (Under Eating Phase) – 2pm – 3 fried eggs, 1 cup spinach
Meal Three (Overeating Phase) – 4:15pm – 6-10 oz lean ground beef, 2 cups Jasmine rice, 2 cups steamed kale
Meal Four (Main Meal) – 6:45pm – 16 oz grilled chicken breasts, 2 Russet potatoes, 2 cups steamed asparagus
After Dinner Snack – 7:45 pm – 1 cup strawberries, 3 sugar free quinoa cookies
Renegade Diet Results
Nothing gives you confidence in a program like real proof that it works.
Here are 3 real-life transformations that give powerful testimony to the effectiveness of the Renegade Diet . . .
The Renegade Diet presents a comprehensive fat loss / muscle gain program that may look quite radical at first sight.
However, the book sets out a solid foundation of scientific backing for every phase of the program.
The program is presented in a way that makes it very easy to follow.
We have no hesitation in recommending the Renegade Diet.
If you’re looking for the the real science of fast fat loss presented in a very practical, usable format then The Reneged Diet is for you.