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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 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.

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 stuff; 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.

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 coffee 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.

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 15xBW 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 12xBW per day as a starting point.

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

41) Try new foods as often 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…

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.

44) Learn to deal with hunger. It will not cause your immediate death. Learn to control all of your desires and you will gain more control over you life.  Malcolm X 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.

Say yes to beard dyes, no to food dyes.

48) Pay attention to the way you feel after 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) Follow The Renegade Diet.


Leave a Reply

73 Responses to 50 Renegade Nutrition Rules

  1. Alex March 9, 2012 at 12:26 pm #

    Eat one at the same time as a cherimoya. It’s an orgasm in your mouth.

  2. Peter J March 9, 2012 at 12:30 pm #

    Great post Jay. As for #30, yes, I do know why!

    That was a terrifying 5 hours

  3. Chris Pine March 9, 2012 at 12:35 pm #

    Tough to disagree with most of this advice. It is rock solid.

    I would add that regular fasting is a good idea. Skip a day here or there. Even go for a week if you’ve got the balls.

    This gives your digestive system a chance to rest and get stronger, and frees up energy for your body to heal itself in other ways.

  4. William March 9, 2012 at 12:35 pm #

    Great stuff man! I picked up a copy yesterday! Pumped to start putting some of this stuff into action!

  5. Jake Kerwin March 9, 2012 at 12:35 pm #

    #25, ha ha ha

  6. Koosh March 9, 2012 at 12:40 pm #

    coconut cream is the most sensual of the milk substitutes

  7. Rachel March 9, 2012 at 12:52 pm #


    Awesome list. Does the Renegade nutrition program work with intermittent fasting? I ask because of your comments on getting used to feeling hungry (couldn’t agree more).



  8. Craig L. March 9, 2012 at 1:01 pm #

    Entertaining list! I especially like #45.

    When coaching others, hunger is always something they want to avoid like the plague. People have become incredibly soft when it comes to dealing with hunger. I tell them to suck it up and keep their hunger in the perspective of what they are trying to achieve.

    Sometimes that is enough to send them packing, but the ones who are truly committed will stick around and do what it takes to succeed in the gym, which translates surprisingly well to success in other areas of life.

    If being lean, muscular, strong, healthy, and in control of your life is important enough, you will drown out your feelings of hunger – and will only be a stronger person later on because of it.

    Good stuff Jay!

    P.S. – I am currently using the system I developed for getting ripped to get my body ready for the warmer weather. However, once I am back to a level of body fat that I am happy with I will be taking your Renegade Diet for a test run. The transformation photos on your sales page are definitely impressive!

    Anyway, keep up the good work!

  9. Jason March 9, 2012 at 1:07 pm #

    I love coconut oil. I was surprised how much the flavour comes through in the food. I don’t drink milk and have cone to coconut or almond milk. It may not fit into your rules but it is better than cows milk.

    You have shown some tough but good rules.

    I also like Lura Bars, all natural and only a few ingredients. You can make your bars too. Here is me hard at work making a batch…

    I got myself a VitaMix, best thing I have done for nutrition. I have fresh juice everyday, this thing can take anything you throw at it. I throw the entire apple in, core and my drinks come out so smooth.

    Does your recipe book have vegetable drink ideas in it?

    Question for you about the eggs. Is it safe to eat eggs over easy, after all the yolk is still raw. Free range, organic, and big box guys always say something different as to why their eggs are the only ones that are safe and clean.


    • Jason Ferruggia March 11, 2012 at 8:20 am #

      Jason- No juice recipes. I’ve eaten the yolk pretty close to raw but to be safe I usually cook it a bit.

  10. Julio March 9, 2012 at 1:25 pm #

    @ Jason Ferruggia:
    “42) Red palm, coconut and macadamia nut oil are the only oils I recommend cooking with.”

    How about extra virgin olive oil and normal virgin olive oil? Or would I do better using one of those you stated above?
    I live in Spain and you can find it pretty much everywhere.

    • SueB April 19, 2012 at 6:10 am #

      You can still eat, but 0live oils break down when cooking so, only use cold.

  11. Kevin March 9, 2012 at 1:40 pm #

    Awesome Jay! Hysterical stuff. Have you thought about bringing your comedy on the road? Maybe starting out small; Chinese restaurants, Bingo halls??

    I especially enjoyed, 8, 25 and 41.

    Will the pic of your big toe be frame-able?

    P.S. Great post that should be printed out and looked at daily!!

  12. JONESY March 9, 2012 at 1:45 pm #


  13. Hope March 9, 2012 at 1:49 pm #

    That was really good. I knew all that already – but it was neat to see it all summarized in one place, and thus be reminded of it all.

  14. Gary Deagle March 9, 2012 at 1:50 pm #

    I think you meant Washington Redskins on number 5. The giants ones are probably all sold out now.

  15. Pablo L March 9, 2012 at 1:52 pm #

    Wow! Thanks!, now I finally know the lyrics to Yellow Ledbetter haha.

  16. Alexandru Constantin March 9, 2012 at 1:56 pm #

    I completelly agree with fasting…even for 40 days…16-20 hours…it’s a laugh…i guess is good for buliding muscle,…if jason experimented with it…

  17. Jack March 9, 2012 at 2:05 pm #

    It’s somewhat unfortunate that I had a gigantic box of cinnamon rolls next to me as I read this. Poor college kid, dining hall’s closed… what’s a man to do, y’know?

  18. Will Knowland March 9, 2012 at 2:20 pm #

    You don’t mention milk, but you do rate Robb Wolf, who recommends paleo + whole organic milk for size, so I guess you’re OK with it if it’s decent – raw if possible, but otherwise at least unhomogenised.

  19. Freddy March 9, 2012 at 3:02 pm #

    I recommend vodka straight, how all men should drink it.

  20. Adroz March 9, 2012 at 4:30 pm #

    Ive always been a fan of your bullet form posts, very freaking comprehensive! Loved the yellow leadbetter quote. Thanks for the the gret info!

  21. zach even - esh March 10, 2012 at 6:10 am #

    That was LEGIT! Seeing a pic of Jack LaLanne, MAN, I woulda loved to spend a day hanging and training with that guy.

    His energy, his lifestyle, the way he viewed life, I LOVE it.

    He had it right!

  22. Corma March 10, 2012 at 2:04 pm #

    Solid solid advice man- probiotics, enzymes, gluten, saurkraut, saturated fat, chewing and coconut cream with melted chocolate…its all there. You are a prophet sir!

    • Jason Ferruggia March 11, 2012 at 8:22 am #

      You know what? I am a prophet. And from this day forth that is what I will be known to the world as

  23. corey March 11, 2012 at 9:48 am #

    Haha…you said cumquats. Good stuff Jason!

  24. Luka Hocevar March 11, 2012 at 10:00 pm #

    Yep, sending this link to all my clients, making them write a review so I know they’ve read it, or I’m kicking them out!

    My way of saying this is good shit :)

    Seriously most of the stuff I believe in 50 points. Keep it coming Jay!


    • Jason Ferruggia March 12, 2012 at 12:46 pm #

      Haha. You’re the man, brotha! Appreciate the support.

  25. Brandon Cook March 12, 2012 at 7:58 am #

    Hey Mr. Prophet,

    Of course I love the rules and agree whole heartedly… but are you sure those are the lyrics to Yellow Ledbetter?

    Sounds good to me, but from what I’ve heard he’s saying “I don’t know whether I’m the boxer or the bag.” This is also what the guitar mags have in the sheet music as well.

    Anyway, this is a trivial point… STILL, I’m just sayin’! lol ;)

    Also, good point about the weed brownies…

    • Jason Ferruggia March 12, 2012 at 12:48 pm #

      I was joking. I thought that was obvious. Haha. Eddie changes the lyrics nightly, they’re constantly ad libbed. I’ve seen them live over 50 times and it’s always different.

      During war times he will sometimes sing “Don’t know whether my brothers coming home in a box or a bag.”

      • Brandon Cook March 12, 2012 at 2:44 pm #

        Well I believed you and thought maybe that’s what he’s saying there. Then I tried to sing it and it didn’t fit… so then I looked it up and found many different versions of that line at which time I realized there’s much confusion here. haha

        I guess it should of been an obvious joke since you’re a huge PJ fan….

        I will stop taking things you say seriously from this point forward. lol

  26. Brandon Cook March 12, 2012 at 9:08 am #

    Update: After further research looking into these lyrics I’ve come to the conclusion that nobody knows what he’s actually saying in this song… not even Eddie Vedder! haha

  27. Kevin March 12, 2012 at 9:15 am #

    Brandon, I think Jay knows those aren’t the lyrics. He was just making a joke out of the ‘don’t eat out of a box or bag’ thing

  28. Jim McConnell March 12, 2012 at 6:36 pm #

    Great post. I suggest a slight adjustment to #14, in that you should only recommend alkaline water. And only from a machine that doesn’t use chemicals and definitely not bottled alkaline water. Find a bunch of info at

  29. IOK March 13, 2012 at 5:45 am #

    Got any info on #49 regarding egg allergies?

    Great list, thanks.

  30. Kurt March 13, 2012 at 7:30 am #

    Jay – love the Renegade Diet and am trying it out already. I was worried I wouldn’t have energy for my morning strength workout if I fasted but I actually felt BETTER and more energetic. Thanks for your insights. One quick question – if I do a fasted morning walk, do I need protein/carbs afterwards or am I cool going with BCAAs beforehand? Thanks much.

  31. Ricardo March 13, 2012 at 11:25 am #

    Hey Jay,

    Do you mind if I re-publish your article on my ezine? I will include your link and your bio. I run an ezine for mixed martial artists and I know your message will resonate with my readers!

    Many thanks and btw this article was awesome!!

  32. Mike T Nelson March 13, 2012 at 1:37 pm #

    Heheheh, you said cumquat. Hehehehehe. That is sofa king awesome.

    Rock on
    Mike T Nelson PhD(c)

  33. David - The Natural Health Service March 15, 2012 at 11:27 am #

    Good comprehensive list. When you talk about dealing with hunger, are you talking about doing morning fasts (similar to leangains), or simply eating on an irregular basis, so you might sometimes get hungry?

  34. Matt March 20, 2012 at 11:00 am #

    Great article! Just wondering why you’re not a fan of olive oil?

    Thanks Jason.

  35. Jamin Thompson March 20, 2012 at 11:24 am #

    I resent reading this information – because I hate everything that’s good for me.


    PS – I used to eat cumquats back in college, before they were cool :P

  36. Tanya March 22, 2012 at 2:38 am #

    Hey, so I’m wondering in terms of limiting the carbs, how to do so and not get depressed.

    I’ve tried low carbs before, lost a lotta weight, but then suffered an intense depression.

  37. Mike March 31, 2012 at 4:21 pm #


    The Renegade diet keeps fat high/moderate on all days. Other IF diets such as Leangains suggest restricting fats on training days and higher fat on rest days. I trust your diet and research. Not sure which path to travel?

    • Jason Ferruggia March 31, 2012 at 5:33 pm #

      When carbs go up fat should go down. Don’t overthink it but that’s the simple basic rule

      • Alexandru Constantin March 31, 2012 at 11:25 pm #

        Nice rule,that’s why I see so many doctors,health advocates contradict themselves.One says high fat-low sugar,others the other way around.

      • Scott June 13, 2013 at 3:04 am #

        I like to use the analogy of a teeter-totter, with protein constant at the pivot point and carb and fat on either end. Once protein is constant, the rule you describe takes care of itself to meet your calorie requirement.

        Great list, love the humor!

  38. Jo-Ann Dion April 10, 2012 at 9:13 am #

    This list is awesome and I enjoyed reading it to my husband proving that mist of the stuff I have been saying it legit……

  39. Andrea April 11, 2012 at 6:37 pm #

    OMG…I LUV this list, especially the organic foods and weed…lol…I lost 60lbs by changing up my diet to organic, whole foods, and weight training 3x per week (cardio for me is walking or rowing)…

  40. Steven May 20, 2012 at 2:27 pm #

    Hey Jason,

    Long time reader, first time comment. I’ve been experiencing a bit of stomach bloating after meals, either with/or without carbs. Just wondering if digestive enzymes or probiotics would help? If so, are there any specific ones that you would recommend? Any advice is greatly appreciated.


  41. Dick Hebert Ead May 21, 2012 at 7:19 am #

    WAY too many rules. Which is why so many people aren’t in good shape.

  42. Jenni Watson June 1, 2012 at 12:49 pm #

    I have a question about number 39. I have been struggling with this since I started last year and although I keep meticulous logs and have lost 100 pounds I can’t seem to figure out exactly what an appropriate amount of calories is for me. I lift heavy using compound movements and on “off” days I hit the pool for a swim or some water aerobics just to have fun. Is the number you propose applicable to the very fat? I still have over 100 pounds to lose and doing that math your way would put me at around 4600 calories a day which seems insane to me, but then again, if it’s clean eating maybe not? I know better than to drop the calories too low, that so did not work- but add a 1000 calories a day to my meals? I’d appreciate any remarks you have on this and I am looking forward to reading the book.

  43. Brad June 27, 2012 at 6:43 am #

    What should you drink water out of then?

  44. RTK February 13, 2013 at 7:57 pm #


    I’ve been looking for a “lifestyle” diet and yours might be it. I’m not following it to the T but I am following the major principles and in the short time I’ve been following it have noticed results (i.e. fat loss).

    Also, glad you clarified why you recommend vodka, as I was wondering about that.

    Anyway, Renegade Diet is good stuff and thank you for sharing this with us.


  45. Dj elk February 14, 2013 at 10:07 am #

    I ‘m new to eating right and working out.thxs for a great website.why Iil or no grains and what is bcc a?

  46. Dj elk February 14, 2013 at 10:24 am #

    I ‘m new to eating right and working out.thxs for a great website.why Iil or no grains and what do u think of c l a.

  47. Cody February 20, 2013 at 8:06 pm #


    I just bought the Renegade Diet a few days ago and I love it; I can’t wait to start. I have one question though. You say in the book that if your body temperature is not 98.1 degrees or above, you cannot begin the program and must eat 300-500 calories over baseline until your metabolism is working effectively again. My question is: during this period when we’re eating over maintenance calories in order to bring the metabolism up to speed, HOW should we be eating? Should we adopt the Renegade style of eating through the three phases and just eat more calories (as if adopting one of the muscle building plans suggested in the book), or should we eat in the same manner that we’ve been eating (medium sized meals spread evenly throughout the day)? I wasn’t sure if there was a distinction between not starting the Renegade program at all or just not starting a fat loss Renegade program. I really appreciate your help and your guidance.

  48. kim April 2, 2013 at 9:49 am #

    You mention you train multiple sessions per day yourself. If you were to do intervals or bikram in the morning 6am would you stay fasted the whole time until lunch or have shake and fruit/carbs after the morning exercise and then continue until lunch with bcaa, and then have a pre workout meal or two of protein and fat before weights at night? Just clarifying if by training in the morning you refer to weights only?

  49. John T. April 20, 2013 at 2:56 am #

    Do these same rules work on women too?

  50. Anna April 21, 2013 at 9:48 am #

    It’s good to know Kimchi’s that healthy! I didn’t know it was .. I just knew it tasted so good. :)

  51. Kieran July 3, 2013 at 3:07 am #

    Hey. Just want to say I loved your book. Really a great read, no nonsense, easy to follow and was laid out really well. Have a question about the metabolism section but wasn’t sure where to post. I’ve been checking my body temp every day and it’s woefully low between 95.3 and 96.3. Have been following a leangains style cut for a while but the reason I sought out your book was because I’ve massively stalled and I feel like shit!

    I’m guessing I started fat loss too soon.

    I’m just wondering if you have any further reading or decent websites I could go to to find out a bit more about metabolism? I’ve come across Matt Stone, how do you feel about him?

    As per your book I’m gonna increase my calories but should I still follow the same principles or does it not matter quite so much?

    Any help would be great as I obviously need to sort this out ASAP!