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Old 06-07-2013, 11:33 AM   #31
Paulo Santos
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Re: Renegade Diet

I just tried to upload the file, but it wouldn't let me. Said Invalid File.

Just an FYI: I have created a Renegade Diet and a Carb Backloading spreadsheet and they are in the Renegade Diet Spreadsheet. They are very similar except that you carb Backload the night before if you follow the Carb Backloading one. Other than that, they are identical. I also simplified both of them since these numbers are just rough estimates, there's no need to get all crazy with it.
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Old 06-11-2013, 10:54 AM   #32
Jayme Gruber
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Re: Renegade Diet

Quote:
Originally Posted by Paulo Santos View Post
It is actually supposed to be 10-15 grams of fat. And that is spread across the first 4 hours phase, but it isn't that big of a deal if you go slightly over (20-35 is very low). I generally only have 1-2 small meals from 12-4 and sometimes only 1. I don't know why he says you can have 1-3 meals. Should be 1-2.
How on earth are you getting enough calories and protein in then?

I'm trying to dial in everything to start this plan next week and as of now I have 7oz of chicken for first lunch (46g) the same for second lunch and 2 salmon burgers for dinner (40g) that only leaves me at 132grams of protein and 3 fairly large meals. I weigh 175 now and would like to weigh 185 but I don't see enough protein or calories here and it seems like I'm eating larger meals than you suggest.
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Old 06-11-2013, 03:44 PM   #33
Paulo Santos
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Re: Renegade Diet

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Originally Posted by Jayme Gruber View Post
How on earth are you getting enough calories and protein in then?

I'm trying to dial in everything to start this plan next week and as of now I have 7oz of chicken for first lunch (46g) the same for second lunch and 2 salmon burgers for dinner (40g) that only leaves me at 132grams of protein and 3 fairly large meals. I weigh 175 now and would like to weigh 185 but I don't see enough protein or calories here and it seems like I'm eating larger meals than you suggest.
If you throw in some protein powder, that should put you where you should be. You can also throw some eggs in there as your 1st meal.

As far as calories, rice works very well for calories and carbs. 3 cups of rice is 600 calories and about 130gr of carbs.
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Old 06-12-2013, 05:51 PM   #34
Michael Dries
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Re: Renegade Diet

That's been my biggest confusion with this plan.

Example. I'm ~173# ~14%bf (semivisible abs). I'm doing wendler's BBB challenge so I'm attempting to gain a few lbs while minimizing body fat gain.

On training days my prescribed caloric intake is ~2750, protein 185, carbs 260 (1.5bw), 112 fat.

Fast until 12 or 1pm.
-Consume about 20g of protein and fat and minimal carbs about 10g minus 5g for fiber about 1pm. then again at 3pm. puts me at about at 520calories; protein 40g, fat 40g, ~10g of net carbs

Train at 5pm
-at 6pm consume 30g of protein (whey) and 30g of sugar (dextrose, mmmm smarties candies ).
-consume the balance of my required protein and carbs, 110g and 205g respectively.

That puts me at 185g protein, 260g of carbs and only 40+trace fat (tiny bit in protein powder and chicken breast) so call if about 50g of fat.

I'm missing about 540calories but I'm not sure where to put the fat.

According to the book you want to keep the meals preworkout small. But according to CBL principals you want to keep the fat away from the massive carb intake post workouts.

Thoughts?
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Old 06-12-2013, 09:41 PM   #35
Paulo Santos
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Re: Renegade Diet

Quote:
Originally Posted by Michael Dries View Post
That's been my biggest confusion with this plan.

Example. I'm ~173# ~14%bf (semivisible abs). I'm doing wendler's BBB challenge so I'm attempting to gain a few lbs while minimizing body fat gain.

On training days my prescribed caloric intake is ~2750, protein 185, carbs 260 (1.5bw), 112 fat.

Fast until 12 or 1pm.
-Consume about 20g of protein and fat and minimal carbs about 10g minus 5g for fiber about 1pm. then again at 3pm. puts me at about at 520calories; protein 40g, fat 40g, ~10g of net carbs

Train at 5pm
-at 6pm consume 30g of protein (whey) and 30g of sugar (dextrose, mmmm smarties candies ).
-consume the balance of my required protein and carbs, 110g and 205g respectively.

That puts me at 185g protein, 260g of carbs and only 40+trace fat (tiny bit in protein powder and chicken breast) so call if about 50g of fat.

I'm missing about 540calories but I'm not sure where to put the fat.

According to the book you want to keep the meals preworkout small. But according to CBL principals you want to keep the fat away from the massive carb intake post workouts.

Thoughts?
From 4-8 PM just have protein and carbs. Have your fats from 12-4 PM. You will never get it exactly dead on. I generally focus primarily on the carbs and calories per day and the fats and protein automatically fall into place. And don't get too worried if you are slightly off each day.
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Old 06-12-2013, 10:42 PM   #36
Paulo Santos
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Re: Renegade Diet

This is an example of the last three days for me and this is very typical for me:

Monday (Rest day):
Ideal Goals: (actual)
Calories: 1905 (1938)
Protein: 160 (187)
Carbs: 60 (71)
Fats: 115 (108)

Tuesday (workout day):
Ideal Goals: (actual)
Calories: 2575 (2604)
Protein: 160 (214)
Carbs: 240 (256)
Fats: 110 (84)

Wednesday (Rest day):
Ideal Goals: (actual)
Calories: 1905 (2037)
Protein: 160 (101)
Carbs: 60 (58)
Fats: 115 (158)

As you can see, Monday and Tuesday was pretty close to my goal. Wednesday, the carbs were perfect, but I flopped the fats and protein, mainly because I was messing around trying to make some bulletproof coffee, so I got the extra fats in.
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Old 06-16-2013, 06:26 PM   #37
Jayme Gruber
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Re: Renegade Diet

I just don't get this, I can't get the macros right at all.

I have 7oz of chicken and vegetables for my first meal, same thing again for the second meal but w 1.5 cups of brown rice. PWO shake and dinner is two salmon burgers w sweet potatoes and brussels sprouts.

Comes out to:

Training Day:
Calories: 1710
Carbs: 108
Fat: 55
Protein: 175

Non Training Day:
Calories: 1385
Carbs: 63
Fat: 53
Protein: 170

It's like everything is pretty good except for my calorie count and fats.

The spreadsheet says I should be at this:

Calories Per Training Day 2664
Protein Per Day 185
Carbs Per Training Day 93
Fats Per Training Day 173

Calories Per Rest Day 1776
Protein Per Day 185
Carbs Per Rest Day 46
Fats Per Rest Day 95

What can I add to get closer to where I need to be?
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Old 06-16-2013, 06:44 PM   #38
Paulo Santos
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Re: Renegade Diet

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Originally Posted by Jayme Gruber View Post
I just don't get this, I can't get the macros right at all.

I have 7oz of chicken and vegetables for my first meal, same thing again for the second meal but w 1.5 cups of brown rice. PWO shake and dinner is two salmon burgers w sweet potatoes and brussels sprouts.

Comes out to:

Training Day:
Calories: 1710
Carbs: 108
Fat: 55
Protein: 175

Non Training Day:
Calories: 1385
Carbs: 63
Fat: 53
Protein: 170

It's like everything is pretty good except for my calorie count and fats.

The spreadsheet says I should be at this:

Calories Per Training Day 2664
Protein Per Day 185
Carbs Per Training Day 93
Fats Per Training Day 173

Calories Per Rest Day 1776
Protein Per Day 185
Carbs Per Rest Day 46
Fats Per Rest Day 95

What can I add to get closer to where I need to be?
Which version of the calculator are you using? That doesn't look right. On your training days you should be having about 240 gr of carbs.

Check out the calculator again and put your desired weight in:
https://docs.google.com/spreadsheet/...2c&usp=sharing (WFS)
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Old 06-16-2013, 06:57 PM   #39
Jayme Gruber
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Re: Renegade Diet

Quote:
Originally Posted by Paulo Santos View Post
Which version of the calculator are you using? That doesn't look right. On your training days you should be having about 240 gr of carbs.

Check out the calculator again and put your desired weight in:
https://docs.google.com/spreadsheet/...2c&usp=sharing (WFS)
The file I have has like 6 different sections. Fat loss, maintain and muscle gain for people at 10% or below bf and then again for 10-15

I was going off of the fat loss for people 10-15 section.
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Old 06-16-2013, 07:04 PM   #40
Paulo Santos
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Re: Renegade Diet

This is what I generally have:

12:00
3 hardboiled eggs (210 calories)

14:00
Chicken salad (500 calories)

1700
Post workout meal (protein + creatine + 2 bananas) (350 calories)

1830
Meat + 3 cups of rice (1000 calories)

1930
Whatever else I need to get me to where I need to be. It is generally more carbs.

Snacks:
Large iced Coffee with cream.
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