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Old 05-24-2013, 06:49 PM   #21
Michael Dries
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Re: Renegade Diet

Nice spread sheet but note there is an error

Cell H9 should read =1.25*B1 since the range for <10% body fat is 1.25-1.5

and

H10 should read =0.8*B1 since the range should be 0.8-1
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Old 05-24-2013, 07:35 PM   #22
Paulo Santos
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Re: Renegade Diet

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Originally Posted by Michael Dries View Post
Nice spread sheet but note there is an error

Cell H9 should read =1.25*B1 since the range for <10% body fat is 1.25-1.5

and

H10 should read =0.8*B1 since the range should be 0.8-1
Good catch. I fixed it on mine.
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Old 05-24-2013, 07:51 PM   #23
David Meverden
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Re: Renegade Diet

Thanks for the info, Paulo! I'm still following some CBL principles, but have been losing focus. I might use the improved specificity of this plan to get back at it.
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Old 05-24-2013, 08:06 PM   #24
Paulo Santos
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Re: Renegade Diet

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Originally Posted by David Meverden View Post
Thanks for the info, Paulo! I'm still following some CBL principles, but have been losing focus. I might use the improved specificity of this plan to get back at it.
Cool Dave. This is definitely easier to follow and I think it works better with CrossFit.
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Old 06-05-2013, 01:56 PM   #25
Paulo Santos
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Re: Renegade Diet

I've created a Renegade Diet Spreadsheet and added a Maintenance category.

https://docs.google.com/spreadsheet/...2c&usp=sharing (WFS)
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Old 06-06-2013, 08:49 PM   #26
Jayme Gruber
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Re: Renegade Diet

Question regarding these steps:

4. Eat 20-35 gr of Protein, 1-15 gr of Fats, and veggies for your next 4 hours after your Fast. No fruits or starchy carbs.
5. You can have 1-3 meals during this four hour under eating phase (12-4 pm).

So is 20-35 gr of protein all we're supposed to eat for that four hours, or is that just the first meal after fasting? Because step 5 says we can have 1-3 meals and 20-45 gr of protein split across 3 meals would be like 2oz of chicken each meal so that doesn't make sense to me.
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Old 06-07-2013, 08:44 AM   #27
Paulo Santos
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Re: Renegade Diet

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Originally Posted by Jayme Gruber View Post
Question regarding these steps:

4. Eat 20-35 gr of Protein, 1-15 gr of Fats, and veggies for your next 4 hours after your Fast. No fruits or starchy carbs.
5. You can have 1-3 meals during this four hour under eating phase (12-4 pm).

So is 20-35 gr of protein all we're supposed to eat for that four hours, or is that just the first meal after fasting? Because step 5 says we can have 1-3 meals and 20-45 gr of protein split across 3 meals would be like 2oz of chicken each meal so that doesn't make sense to me.
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.

Last edited by Paulo Santos : 06-07-2013 at 08:47 AM.
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Old 06-07-2013, 09:00 AM   #28
Joe Wright
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Re: Renegade Diet

Interesting information here. I've been active for a couple of years now (WOD's, now weightlifting), but I haven't dialed in a sustainable and healthy diet. Getting better conditioned and stronger was certainly more of a focus, but I'd like to try to lose some fat as well now.

I downloaded the spreadsheet and have a couple quick questions. For fat loss, do I want to plug in my current body weight or my desired body weight? It may say this somewhere in the OP, but what's the intended amount of weight loss in a month? I like the idea of slimming down, but I want to be careful not to compromise the modest gains I have made so far.

Thanks for any insights.
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Old 06-07-2013, 09:48 AM   #29
Paulo Santos
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Re: Renegade Diet

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Originally Posted by Joe Wright View Post
Interesting information here. I've been active for a couple of years now (WOD's, now weightlifting), but I haven't dialed in a sustainable and healthy diet. Getting better conditioned and stronger was certainly more of a focus, but I'd like to try to lose some fat as well now.

I downloaded the spreadsheet and have a couple quick questions. For fat loss, do I want to plug in my current body weight or my desired body weight? It may say this somewhere in the OP, but what's the intended amount of weight loss in a month? I like the idea of slimming down, but I want to be careful not to compromise the modest gains I have made so far.

Thanks for any insights.
It is supposed to be the desired body weight, but it is easier to just put your current weight and adjust every week or so as you lose weight. When you use the lose fat one, you are at enough of a deficit that you will lose 1/2# per week, not counting the workouts, so you can loose 1# per week very easily, depending on your workouts.
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Old 06-07-2013, 10:54 AM   #30
Adam Shreim
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Re: Renegade Diet

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Originally Posted by Paulo Santos View Post
I've created a Renegade Diet Spreadsheet and added a Maintenance category.

https://docs.google.com/spreadsheet/...2c&usp=sharing (WFS)
I.E. is outdated on my work computers, but not at home. However, can you create a downloadable version? (Unless it is downloadble, may just be this browser) I'm all for using spreadsheets already made, instead of copying your work and creating my own.
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