I get daily e mails asking me questions about The Renegade Diet. Many ask if I use it, how I use it, what I think about the training advice given inside the e book, how I feel with Renegade Diet, what are the effects on my strength, stamina, fat loss, etc.
This will answer ALL those questions along with a sample day in my nutrition as well as the workout I cranked on the beach with my homeboy, Pauly Reddick.
[youtube width="640" height="360"]http://www.youtube.com/watch?v=NlNfgbPiNws[/youtube]
If you have any more questions regarding The Renegade Diet, just check out the site and you'll see for yourself.
My challenge to you is to test drive it for 14 days in a row, if you're a gamer, go for 30 days in a row.
Drop me a comment and let me know your thoughts.
Of course, if you dig this video, please share this blog post on your facebook or twitter page.
I follow the renegade diet very similar to you in that i workout in the morning at 5 am on only greens ( i use amazing grass because its cheaper), small post workout protein, then the rest of the day while i am at class it is only water. I have lost about 10 pounds, but man i feel great! i have gotten stronger and jacked ! i have never been this ripped and strong at the same time ever. I do have cheat meals on occasion, maybe once or twice a week but even if you keep 4 to 5 days of strict diet, you will notice it! id try it out!
Dylan, right on, homie. I agree, on weekends, I loosen up a little bit, dinner out w/the family and some desserts here and again.
Otherwise, on most weekdays, I am pretty strict with The Renegade Diet
Brian Pankey says
Ive been on the renegade diet for about 10hour days now and i can see a change in body . My body fat has dropped 4% its still very high but im getting great results and its very easy to understand. I really like this diet. And im enjoying journey ill let you know my results in 4 more weeks
Brian right on, keep me posted on your success.
SLow and steady is the way, keep focused on your health and that will push you to stay consistent and disciplined
great vid, man. Words of wisedom coming through on the end. Without health you’re nothing – always got to remember that. Not many young people care about it (we’ve all been like that), once you get over 35, 40, 45 this becomes an issue and a greater awareness of the body arises.
Bought the ebook a couple of weeks ago (on your recommendation). Haven’t followed it hardcore but put the major points into use and it works. Feel great, have more energy during the morning (around 11a.m. the energy goes down), got leaner and haven’t lost any strength (even gained some on the pullups, as I lost a couple of pounds). Great stuff. Lets see how this evolves.
Mind you – I’ve been on different paleodiets before and nutrition is a big thing for me.
Have you ever heard of a guy named Bova and his “Spartan Regimen”?
Svem hey bro, never heard of Bova or the Sprtan Regimen, sounds awesome!!! ha ha
I am focusing on clean eating, TONS of water, low carbs…. I really listen to my body and anytime I eat a meal w/heavy carbs I almost get a hangover effect….
High protein, lots of veggies, minimal carbs!
Sven, I follow Bova’s Spartan Regimen, it’s awesome. I combined it with The Renegade Diet and am now stronger, leaner, healthier and more athletic than ever before in my life.
Zach, Bova’s Spartan Regimen Diet is an underground book/ ebook on diet, training and health, comprised entirely of paleo-style foods and basic, compound barbell/ bodyweight exercises. It was my entry point into the world of both training AND diet, and quite honestly was the best start I could’ve asked for, as it’s largely about principles. You’d enjoy it a lot, the guy is all about simplicity. I’ll shoot you a copy if you’re interested!
Is it possible to just lose weight and not be built really big with this diet?
This was very helpful, thank you. I want to share my current ‘battle’ with food with you and this will be a long story, I’m sorry. ^^
I’m a 30 year old girl, weight about 56 kilo and am 173 cm tall. I’ve been working out for 3 or 4 years now. At the moment I feel like I’m stuck due to my diet and it’s getting to a point where I feel less motivated to workout and I feel pissed off, because I’m not getting to where I want. I’m not lazy or eating unhealthy. Nope: I eat greens, organic meat, pasture fed butter, cod-liver oil. You know..the whole shabam! I can be disciplined as hell and I have an obsession for healthy food, but something isn’t working out and it’s causing stagnation in my progress and even passion for exercise. I’m nearly flipping a table here, so frustrated.
For the last few months I’ve been struggling with my diet. Not that I eat badly, no: I eat very healthy, but I’ve been listening to my body and to be honest, I don’t feel too well: bloated, lack of energy, and I still have some belly fat that feels uneasy in my jeans, even tho I’m skinny as hell elsewhere. I’m like a broom with great muscles and belly fat.
So, ever since I heard about intermediate fasting, I’ve decided to listen to my body (before trying it) and it tells me that it doesn’t like breakfast in the morning and I eat like the Hulk at diner. I usually have to force breakfast down, even a smoothie! This because my job is very demanding psychically and my mind is always working overtime (ocd), so I feel like I need the energy from breakfast to carry me through the day.
Usually I crash around 16;00, even with breakfast and lunch in my belly. Then I grab my smoothie leftover (the 2nd half, since I couldn’t finish it all at breakfast) and I feel better. Before working out I took a nap, but quit that and tried to workout around that time to get over that feeling of fatigue and to give me some serotonin. Sadly my job gave me more hours, so now I’m struggling to get anything done after work and before diner and esp when feeling so darn tired!
My food intake isn’t giving me the energy I need atm, so maybe it’s the hours where I eat. I think I’ll try this Renegade diet. I’m a huge sucker for coffee and oddly enough: on my days off I always push breakfast towards lunch or the time before a workout as a pre workout meal and I just stick to coffee. That’s why I have this gut feeling that the renegade method might be perfect for me. I just have to carry some greens of fruit with me to make sure my blood sugar level doesn’t drop too low throughout the day and I do need a little oempfh before my workout. I often use coffee for that. But maybe a boiled egg might work as well if I want to workout after work and before my Hulk diner?
So, I was kinda thinking out loud here, Zach, hehe, so thanks for reading this. But I think a ton of people underestimate diet in combination with exercise, and that this is also a huge reason why people stop working out. it’s not all due to lack of motivation, well, maybe it is, but that’s all due to the lack of progress, which in my opinion, comes forth from a bad or instinctively wrong diet.
Time to see what this book can mean for me. Because I’m not asking a lot; just some muscle and a overall healthy energy level.
Shane Shelton says
Hey whats up guys
im a 22 year old college student, back in May of 2012 i wieghed about 185 with about 20% body fat, i discovered this renegade diet and tried it out ritually. by the end of july 2012 i had cut down to 164lbs and 13% body fat!
Today is January 23, 2013 im still doing it! im now 174 with 10% body fat! ive gained muscle while managing to cut bodyfat. its a great diet and i recommend it for everyone, but you have to commited to it!!
This is the way i did it.
7am: 1 cup of black coffee
830am: 10grams of BCAA
1230pm: 3 boiled eggs, 1 cup of baby spinach, apple cider vinegar
230pm: grilled chicken salad, lemon squeeze and apple cider vinegar
5pm: replacement meal bar (think thin bar)
730pm: i feast! 8oz chicken, 1 cup of greens, 2 cups of jasmine rice, 1 cup of strawberrys after.
its a very effective way to go about the diet i promise!!! i used this diet while doing p90x.
Andrew McDermot says
I am alread yin pretty good shape about 15% bf but I want to get ripped! is this for me?
How would you approach training at midday with renegade ?
I have heard about this diet for a while but, its always male that really talk about the diet. I have been thinking about trying this for awhile. while I have no interested in being super buff I would like to cut down on BF and gain some muscle. Anyways my question is would this diet be okay for a female. I am fairly active and work out twice a day, morning & night. I do P90x and run.
Amber, GREAT point. I am sure ladies have to tweak this diet according to their age.
I also know there are dangers involved for women who drop below a certain % body fat but I am not an expert at all in the area of female nutrition.
eric Eberlein says
I workout from Midnight until 130am, if I had a protein shake after this and fast for 14 hours then incorporate the plan during the day will I achieve what this program is intended to do?
I’ve been trying to follow this diet for three weeks and so far I haven’t seen any results whatsoever. Maybe I’m doing something wrong and so was wondering if You could help me out here.
I am 23, very active, do lots of martial arts and work out. I am quite muscular and have body fat below 15%, weighing 72kg. Only now I wanted to take it up a notch and finaly get that “aesthetic bodybuilding” look.
I think my problem is in the amount of nutrients in this diet. Due to my extremely busy everyday schedule I’m not able (nor willing) to count the exact proteins, carbs and fats. I always try to get aproximate amount. Do You think the diet will work in this case?
Also I have problems with getting into limits of what I can eat in one day. For example according to the book I can eat only about 47g of carbs in non-training days. Which is extremely low if You imagine that for example a simple banana has 20. But then if I follow the amount of carbs, I have no chance to get those 1980 calories I’m supposed to eat that day. In other words it’s a struggle between calories and nutrients.
If You have any idea how to fix this problem of mine, please, let me know. Some of my friends tried the diet and it worked for them. It would be a shame if I were an exception.
Hey Zach, I’ve been reading Jason’s book and there seems to be only two schools of thought on when to train(either morning and use the modifications to account for that) or late afternoon/evening(4-7ish). However I prefer to lift at around 9pm to avoid the horrendous crowds. How would one incorporate this diet into that schedule? In order to get enough sleep each night(I have to wake up at 7 for work) I can’t always go to sleep 2-3 hours after the over eating phase. Any suggestions would be appreciated.
That is pretty late my man
The lack of sleep will catch up w/you and remember, sleep is a KEY ingredient in muscle building and fat loss…. lack of sleep hurts both.
Get to the gym earlier, my man, sometimes ya just gotta get it done
How to plan renegade diet if I do my session at 7am(4-5days split),but every evening(5-8pm) as fitness insturctor doing classes (spinning/pump/hiit ect.)? just BCAA during will work? What about post-workout meal if I train twice a day?
Agnes – double sessions w/ your main lift in the AM might not work best with intermittent fasting
Most people will do their training around noon or so and begin overfeeding times between 2 and 4 pm, unless they are late nighters, they over feed starting at 6 – 8 pm and have 2 large meals
You can test drive use of BCAAs w/ your hectic schedule and see how this works / feels after a few weeks.
if no good, then eat protein veggies most mealsminus post workout, have carbs
Antonio Santos says
Hi guys. I’ve been doing TRD for two weeks and a half and my abs are starting to reveal themselves. The only thing I didn’t find in the e-book is for how long I can carry out this regimen. Can I make it my normal routine forever or is it designed to be done for a specific period of time?
Thanks for any help!!!!
I fast from 6-7 pm to. 11.30 next day and have lunch at work with protein veggies and some fat.
Training at gym in the afternoon 3/week at 1pm on one day or 3pm or 5pm.
Big meal in evening. Carbs?
Every morning brisk walks.
Every night before bedtime brisk walks.
So only two meals per day or something before training when training late?
I want to loose at least 5 more kilos.
Body fat still 27%.
Zach Even - Esh says
Lena, What worked for me back when I wrote this doesn’t work the same for me.
I usually intermittent fast in the Summer time, not really counting meals
but basically skipping breakfast and training in the morning.
Then eating later lunch and dinner.
The easiest way is skipping breakfast, then, eating a later lunch and
then dinner. I have a friend who does this very well, but, for “breakfast”
he has coffee with butter.
He then eats 2 LARGE meals. Lunch and Dinner w/ his family. He loves it and feels great.