Get Healthy 4 All

I have been following the Renegade Diet muscle building fat loss diet by Jason Ferruggia for about 8 weeks now: I started it because I wanted a bodybuilding diet to help me keep the muscle I have built up but burn off body fat. I have tweaked t a bit to fit my lifestyle.

 

I started off from a bulked up 228 lbs at around 20% body fat and have gotten myself to 205 lbs at around 11% body fat. Additionally I am about to turn 40 so I have age working against me a little bit! Below is my short over view and a sort of Renegade Diet Review!

 

Renegade Diet Rules

 

 The basic concept behind the Renegade Diet Book by Jason Ferruggia is that you keep your body in a fasted state for a brief period of time each day. This fasted state keeps your body in its natural survival mode and maximizes fat burning! growth hormone production during that time.

 

The fasted state also gives your body a chance to recover and gives your internal organs a chance to rebuild enzymes something it has a hard time doing with traditional bodybuilding diets where you eat every 2 hours! Jason recommends a 14-16 hour fast period I run a 13 hour fast period just because it fits better into my life and schedule.

 

You then eat some smaller meals to “break the fast’ and get your body ready for the feeding period. You do not eat carbohydrates Jason recommends a 6 hour under feed state. I run a 5 just because it fits into my schedule better, plus I have a pretty high metabolism so a bit longer over feed won’t hurt me.

 

 Then after you train you take in your carbohydrates for the day in your feeding window This will give the body a nice anabolic state with insulin levels increasing during the feed time This is basically a sign to your body to enter the rest and recovery mode. The recommended time for this is 4 hours but I increased it to 6 hours due to my time during the day and metabolism.Jason actually says in the book this is OK to do if you have a high metabolism!

 

You then stop eating 2 hours before bed in order for insulin levels to come back down as to not interfere with growth hormone production during your sleep! This is by far one of the most effective diet plans for burning fat and building muscle I have tried so far, and I have tried a lot of them! The book goes into much more detail sol do recommend picking it if you want to follow the Renegade Diet Plan the right way (you can buy it here) but you get the basic idea!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Example Of How I Have Been Following The Renegade Diet Program

 

 I wake up at 4:30 am and have 1 liter of water. I spread a full gallon of water over the course the day.

 

I get to work at 6 am and have 2 cups of coffee.

 

At 9 am ¡ usually have a scoop of whey in water with a tablespoon coconut or olive oil.

 

At 12 pm i will have 3 scrambled eggs with veggies and a handful of almonds or something similar.

 

Around 2 pm I start to eat normally and enter the over feed mode I will have 8 ounces of chicken with a baked potato and 150 grams broccoli.

 

  I consider this meal the start of my over feed stage and also my pre workout meal I train 4 days per week from roughly 4:30-5:20 pm I do no cardio training and lift with a focus on strength using the common compound exercises squat. bench. deadlift. etc.

 

 After I work out I will have my post workout drink 50 grams whey with 50 grams dextrose ill then take a shower then and eat dinner around 6 pm heavy on the carbohydrates and veggies. I eat one more meal at 8 pm that is high carbohydrate high vegetable meal as well. I will go to bed around 10 pm and am sleeping buy 10:30.

 

How Much I Do I Eat On The Renegade Diet

 

I usually take in around 3000 calories per day broken down into the following 200 grams of protein, 225 grams of carbs and around 130 grams of fat each day.

 

Basically as I mentioned above it boils down to a small 13 hour fasting period followed by a small under eating window then a small over feeding window. It took some time to get used the Renegade Diet but is working very well for me. I am shedding body fat rather quickly while keeping both strength and muscle.

 

I also feel like I have much more energy during the day since i have moved my carbohydrate intake towards the end of day/evening. As recommended in the book most of my carbohydrates come from potatoes, yams, and rice.

 

Some Things I Did and Did Not Do

 

Jason recommends giving up dairy do to its inflammatory nature. I did follow his advice on this and actually most of my joint pain disappeared within a month. He also recommends eating only organic and grass fed meats In a perfect world I could afford to do that but I cannot I eat regular old chicken beef and fish!!

 

As i mentioned above It took some adjusting to but I am really pleased with the resuIts so if you are looking to shed some fat fast and feel better physically then check out The Renegade Diet By Jason Ferruggia It’s cheaper than most supplements and will give you better results!!