Nutrition

There are 5 components of a great pre-workout meal: 1. Protein You want just enough protein to get some amino acids in your system. That’s about 30 grams. If you are trying to gain a lot of weight, you may end up having more, but that’s just because all your meals have to be bigger. Not because more protein is better. 2. Carbohydrates Don’t get suckered into low carb hype and wonder, “Shouldn’t I avoid carbs in my pre-workout meal? The thinking is that if you avoid carbs before you train, you will burn… continue reading.

My buddy Anthony DiClementi wrote an amazing book called The Biohackers Guide to Upgraded Energy and Focus. And he’s offering to ship you a free copy. Here are a few of the secrets that you’ll be given for FREE… -10 biological essentials capable of triggering what scientists call “desirable gene expression”. Finding these vitality hacks in nature is nearly impossible – pg. 31 -26+ signs and symptoms of food sensitivity you can’t ignore. plus the “big 4 toxins” you can immediately minimize –… continue reading.

Yes, you can. Absolutely. What you shove down your pie hole is the single most important factor relating to fat loss. Diet, diet, diet. That should be your focus. You could do nothing but get up and go to work each morning, come home, sit on the couch and repeat. And still lose a significant amount of bodyfat if you’re eating properly. But that is the worst message in the world to be promoting. I hate it more than people texting at the dinner table. I loathe it. It’s that oafish, unathletic, unfit 80’s bodybuilder type of mindset. The… continue reading.

When someone suggests eating a carb-rich meal before bed, do you shudder at the thought of the fat it will slap on your gut? Do you cringe thinking about all of that starch finding its way to your love handles? I hope not. Most members of the Renegade nation know the nonsense behind this myth. But, many of you still don’t trust the fact that a big, carb dense dinner will keep you lean and make your more jacked. It’s time to put the nail in the coffin. Let’s look at the facts behind why… continue reading.

The task of eating healthy can seem daunting. And making time for 3-4 big meals wastes precious hours of your day. But it doesn’t have to be this way. You can stay on top of your nutrition plan without feeling overwhelmed by high performance eating. Instead of drowning in time-consuming, restrictive meal plans, follow the staple concept of the Renegade Diet and eat light throughout the day. For busy guys, having a few small meals and healthy snacks will be the perfect amount of food. It carries you through the day, letting you maintain focus… continue reading.

I just received some great feedback I needed to share with you. It’s from a professional wrestler I know who has trained Renegade style for years now. He hasn’t made it up to the main WWE roster yet, but he’s still putting in that hard work, chasing his dream, 24/7. Anyway, here’s his email: “My man. I’ve been getting your emails about Brad Pilon’s How Much Protein, and since changing my diet my protein count is down to 95 grams per day. Amazing… continue reading.

Guest Post by By Yuri Elkaim, BPHE, RHN Did you know that the food industry has been feeding you “addictive” lies for years? I bet you do. And I’m not talking about the ones where they chemically engineer food with sugar, fat, and salt so that your brain is flooded with “pleasure” signals upon eating them, making them more addictive than you’re aware of. You know as well as I do that these processed and packaged foods are metabolism death foods. But have you ever considered why real foods like vegetables and fruit never have any of those “health check” symbols… continue reading.

Guest Post by Nate Miyaki, Author of The Truth About Carbs Don’t call it a comeback; carbs have been here for years Building rockin’ bodies amongst my peers Puttin’ misinformed low-carb suckas in fear…. You want the Carb Truth? Do you think you can handle it? Carbs are gonna knock you out…in a good way baby. Carbs trigger serotonin release, which induces restful sleep. Many athletes that train hard and try to cut carbs at night suffer from insomnia. Now you know why. But if you flip the script and include some carbs with dinner like Momma, Miyaki,… continue reading.

Over the last year or so I’ve had the pleasure of getting to know and spend a lot of time with Diana Keuilian. Aside from being a super cool friend, Di is also one of the greatest cooks I’ve ever met. From celebrations at her house to tailgate parties before concerts, Di is always whipping up something delicious that I’ve been lucky enough to try. She just released her brand new book, The Recipe Hacker, and was kind enough to share three of my favorite recipes with you guys right here on the blog. Enter Diana… Wrapped Asparagus… continue reading.

Guest Post by Danny Kavadlo There are no quick fixes or instant transformations. The sooner we get that out of the way, the better. Sadly, in a world of office weight loss contests, celebrity dieting pageants and fantastical infomercials, it’s easy to lose sight of the fact that transforming a body in any capacity takes time and effort. Though we are often told otherwise, training your abs is no exception. I cannot tell you how many times I’ve read articles claiming that with these “three easy steps” or “these five foods to avoid”, you can get six-pack abs. Yeah… continue reading.

I got this question from my buddy, Gary Deagle on Twitter. @JasonFerruggia Top 5 foods you can’t live without? — Gary Deagle (@GaryDeagle) October 18, 2014 But it was too hard to limit it to five so I cheated and doubled the number. And I’m answering it in a blog post instead of on the podcast. Slacker move? You decide. But maybe I’ll surprise you and do both. I’m crazy like that. If you’ve ever been around me when food is served you’d know that saying I love to eat is a gross… continue reading.

Guest Post By Sean Hyson C.S.C.S. When you’re a beginner, you don’t think too much about the program you’re on or what food you need to eat to maximize the results. It’s enough to just go to the gym and lift hard. And go ahead and ask an advanced lifter about his training. It’s probably so simple you won’t believe it. But when you’re in between those two stages—an intermediate meathead—you’ve been exposed to just enough information that you analyze, and then over-analyze, everything. And that’s when you fall for the tricks that hold back your progress. Jay… continue reading.

In case you didn’t know, it’s National Coffee Day. To celebrate we are proud to announce the launch of the Renegade Roasting Co. If you know me you know I LOVE coffee. It’s one of my favorite things in life. And the only thing I need to set PR’s in the gym and reach superhuman levels of productivity at work. So it only made sense to start our own coffee company. We took months to seek out the highest quality, best tasting beans we could find. Then we needed a roasterie. I’m old school and like things… continue reading.

Guest Post by Yuri Elkaim, BPHE, RHN, and author of The All-Day Energy Diet I am a firm believer that intense exercise is a must for improved fitness and good health. However, it must be balance with adequate recovery. As a former pro soccer player, I can speak from firsthand experience that it’s how you eat and what you do BETWEEN your workouts that matters most, especially if you want to avoid running your body into the ground. Your body can only handle so much stress before it falls apart. If you love working out, then that’s awesome. What I’m… continue reading.

An RSC Exclusive Report – Sign up HERE to become a member today. Is Alcohol Really Going To Ruin Your Gains? by RSC Asst Coach Jack Penner A fundamental aspect of the Renegade philosophy lies in enjoying life as much as possible. If this lifestyle of strength training and being jacked leads to a life full of workouts without any fun, you’ve wasted your time. As Stephen King wrote, “All work and no play makes Jack a dull boy.” But many of you have a problem. Your dedication to the iron game leads to just that. continue reading.