I’ve just reviewed Jason Ferruggia’s Renegade diet. I’ve been looking forward to this one for a while because he is one of my favorite authors/trainers in the iron game.
The book begins with a brief history of how Jason came up with the Renegade diet. It was the result of over 20 years of trial-and-error with different types of nutrition programs. Some diets (high carb) caused him to get too fat, others (low carb) made him small and week. Now he’s finally arrived at a solution that is bringing the following results with his clients:
• Faster fat loss
• Lean muscle gains with less added body-fat
• More energy during the day
• Improved mental focus and clarity
• Better digestion
• Improved immune system functioning
I’ll summarize the first chapters of the book and just give you the titles of the latter chapters:
Chapter One explains ways to adjust your diet and training to correct common problems such as:
*Low testosterone levels
*High estrogen levels
*Poor insulin sensitivity
Chapter Two deals with Dietary Myths. Here are a few examples:
*Breakfast is the most important meal of the day.
*You must eat every 2-3 hours.
*You need ultra high amounts of protein to build muscle.
I think this chapter will surprise many readers who have held on to some of these beliefs perpetuated within bodybuilding circles.
Chapter Three is the Basic Premise of the Diet.
The Renegade Diet is roughly based on intermittent fasting, but the author has adjusted it for building muscle (in addition to fat loss).
One thing I can’t emphasize enough is the behavioral benefit (compliance factor) of eating this way. This kind of dieting is one of the most practical for those of us who are not professional bodybuilders (who can’t prepare and eat six small meals a day). I’ll bring this up again later.
Chapter Four explains the Fasting Phase of the diet. You’ll learn when you should stop eating and how to time this phase.
Chapter Five explains the Under Eating Phase. This section teaches you how to break the fast with the first 1-3 small meal(s). You’ll need to avoid certain types of foods during this phase in order to maximize the diet.
Chapter Six is about the Over Eating Phase. You don’t just start eating everything in sight—there is a specific order to here on what types of foods to start with and how you should progress through this meal.
Ferruggia also explains how to adjust this phase for specific goals (gaining mass vs losing fat).
Chapter Seven is entitled Losing Fat and Gaining Muscle Simultaneously. This chapter goes into much greater detail on how to adjust your diet for your specific goals. There are sample diets for fat loss and gaining muscle so you can see how it would be set up.
Here are the titles of the final seven chapters. These chapters are a little shorter and I think you’ll have a pretty good idea of what they are about.
Chapter 8: How to Fix Your Broken Metabolism
Chapter 9: More Muscle Gain Modifications
Chapter 10: Morning Training Options
Chapter 11: What I Personally Do (the author’s personal routine).
Chapter 12: Supplements
Chapter 13: 12-Step Quick Start Guide
Chapter 14: Renegade Diet Rules
Chapter 15: Shopping List
Chapter 16: Training Considerations
Chapter 17: Q&A
What separates the Renegade Diet from other approaches to intermittent fasting? I can think of a few things:
First, this is the first time I’ve seen someone tweak this dietary strategy for gaining muscle. This is a great way to gain lean mass and avoid going through the typical bulking and cutting so many trainees endure.
Something else that stands out is the flexibility of the Renegade Diet. You can adjust it according to the specific goal you want to accomplish.
I’ll make one final comment about this approach to eating: intermittent fasting takes a little bit of getting used to, but it gets much easier as time goes on. But this is a good thing because it’s the opposite of how most diets work.
Here’s what I mean: most of us start out enthusiastically for a few days on a new diet. But reality sets in and we end up burning out because it’s too complicated or impractical. I think you’ll find the Renegade Diet gets much easier with time and works for those of us with lives outside of the gym.
I’d highly recommend you check this e-book out–just click here if you are interested in buying it or learning more about it. I’ve used this kind of diet personally and had excellent results–around 17 lb. of fat loss with no loss in strength. Please use my links if this review has helped you. You’ll be supporting and honest voice in the fitness industry.
One final note: I’d encourage you to remember the “90% rule” when you read this e-book. Here’s the rule: 90% compliance with a diet is usually enough to get the desired results. In other words, you may not be able to follow every single recommendation Ferruggia makes. But as long as you are following the general guidelines you’ll see results. Here’s a personal example: I usually take a break from this diet on Saturday or Sunday. My wife and I have pancakes for breakfast (which is the exact opposite of what Ferruggia would recommend). But this hasn’t negatively affected my body fat levels at all because I follow the diet the rest of the time.
This article is written by Kevin