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50 Renegade Nutrition Rules


Written by Jason Ferruggia Topics: Nutrition

1) Like Jack LaLanne said, “If man made it don’t


eat it.” In other words, if it comes in a box or a bag
your best bet is to skip it.

Eddie Vedder also recommended that during


YellowLedbetter, “Don’t eat it if comes in a box
ooorrr aaaa bag… oh, no, no.” Go take a listen.

2) Buy locally at farmers markets as much as


possible. Stick it to the man.

3) Focus on pesticide free produce and hormone/antibiotic-free animal protein.

4) Make sure your fish is wild caught and not farm raised.

5) Avoid drinking or eating out of plastic.

Unless it’s one of those Giants helmets that you put beers into with the straw
permanently connected to your mouth. Anything NY Giants related is acceptable as
far as I’m concerned.

6) Up your fiber intake from veggies and berries. A healthy pooping schedule will

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Jason Ferruggiaʼs Renegade Fitness 16/12/19, 11(18 pm

keep you around a little longer.

7) Shop for food at least twice per week. Keep it fresh like a pair of Jordan 1’s.

8) Chew your food until it’s pureed before swallowing. Then open your mouth and
show it to everyone at the table like you did when you were six. Chicks dig that.

9) Eat organic.

10) Eat raw foods as much as possible. But not turkey and lamb chops. You know
what I mean.

11) Eat more greens.

12) Cut down on gluten and strongly consider eliminating it completely.

13) To gain more size eat more potatoes and white rice.

14) Drink half your bodyweight in ounces of water per day.

15) Use digestive enzymes and probiotics.

16) Eat probiotic containing foods such as kimchi and live sauerkraut on a daily
basis.

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Jason Ferruggiaʼs Renegade Fitness 16/12/19, 11(18 pm

Not to be confused with Kamala’s handler

17) Eat fruit. Even if your goal is fat loss you can still get away with 3-5 servings per
day.

18) Take a good mixed greens supplement when traveling, during the winter and
times of stress.

19) Cut out sugar. There is nothing good about it.

20) If possible, don’t eat while you’re working. Learn to enjoy your food and focus
on one thing at a time.

21) Drink fresh pressed cranberry juice. The real stu!; not Ocean Spray.

22) Don’t overcook your food and destroy vital nutrients.

23) Avoid sugar alcohols.

24) Milk does NOT do a body good.

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Jason Ferruggiaʼs Renegade Fitness 16/12/19, 11(18 pm

25) As Paleo expert Robb Wolf says, eat nuts like you do condiments- in limited
quantities. And when you eat them make sure you say “Deez nutz,” like the guy on
The Chronic did.

26) If you have any digestive or autoimmune issues get rid of nuts until you’re
healthy.

27) Beer has hops, which can elevate estrogen and also contains gluten, which
causes inflammation and some more serious issues for certain people. I recommend
Chopin vodka and soda with a lime.

28) Always maintain an adequate intake of Omega 3 fatty acids.

29) Don’t fear saturated fat. High quality


sources like coconut oil and grass fed beef
are essential for good health.

30) If you’re gonna make weed brownies


don’t make them taste too good. You know
why.

31) If you have symptoms of adrenal fatigue cut out all stimulants. And take a nap.

32) If you don’t, a cup or two of high quality, black co!ee per day is a great thing and
can actually enhance fat burning if timed properly.

33) But don’t put a stick of butter in it.

34) If you train early in the morning before eating take 10 grams of BCAA 15-30
minutes before.

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Jason Ferruggiaʼs Renegade Fitness 16/12/19, 11(18 pm

35) Drink freshly squeezed vegetable juices daily. This is a great source of vital
nutrition and live enzymes.

36) Use apple cider vinegar with meals to improve digestion. It’s also fun to replace
your buddy’s bottle of apple juice with this sometimes when he’s not looking.

37) To improve recovery from workouts eliminate inflammation-causing foods.

38) For muscle gain set calories at 16xBW per day as a starting point. This may have
to go up to 20xBW if you’re a naturally ripped teen, but it’s better to start on the low
end then step it up slowly from there.

39) For fat loss set calories at 14xBW per day as a starting point. Over time you will
slowly drop this to 12xBW and maybe even all the way down to 10xBW at the very
end of a diet phase. But if you start too low too early you have nowhere to go when
your fat loss comes to a halt.

40) Rotate your food choices. Don’t eat the exact same thing day a"er day.

41) Try new foods as o"en as possible. Instead of chicken try quail. Instead of an
apple eat some exotic type of pear you’ve never had before.

Or a cumquat. I just mentioned that because I love that word and could say it all
day. In fact, I think I will. Cumquat. Say it with me…

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Jason Ferruggiaʼs Renegade Fitness 16/12/19, 11(18 pm

42) Red palm and coconut oil are the only oils I recommend cooking with.

43) Spend less time per day in the fed state. This will improve your overall health
and you will feel a hell of a lot better. That means space out your meals a little more
and don’t snacking all day. And try to have 12 hours between dinner and breakfast.

44) Learn to deal with hunger. It will not cause your immediate death. Learn to
control
99 all of your desires and you will gain more control over you life. Malcolm X
Shares
was very big on this.

45) If you travel a lot and need some bars for convenience check out YouBar. This is
an awesome resource to get fresh made bars with clean, organic ingredients. Use
the coupon code Renegade for a 5% discount at checkout. Warning- since these
are made fresh they only last a few weeks, so don’t order too many boxes at once.

46) Cook your own food at home more; go out to eat less.

47) Avoid all artificial sweeteners and dyes. Unless you are dying stripes into your
goatee like Superstar Billy Graham.

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Jason Ferruggiaʼs Renegade Fitness 16/12/19, 11(18 pm

Say yes to beard dyes, no to food dyes.

48) Pay attention to the way you feel a"er eating something. If you get bloated, tired
or have a runny nose you know that food is not for you.

49) I know I said not to work while eating but once in a while you could try a George
Costanza and combine life’s two greatest desires. Think organic raw whipped cream
or coconut cream and melted organic dark chocolate.

50) Feel free to throw out all the rules once in a while and indulge.

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