Who doesn't love chocolate & coconut?
Anything that has coconut AND chocolate has to be bad for you right?!
Wrong.
One of the main principles that makes the renegade diet work is that you only eat carbs around your workout and in your feast at night.
Now right now my goal is muscle building, so this recipe doubles as a preworkout meal or a dessert during your feast at night. I like to have it pre-workout with some eggs to help promote a good pump and energy during my morning workouts.
You might be wondering what hot rice cereal is, well it is basically similiar to a mix of oatmeal and grits texture wise. What makes it renegade approved is that it is made from rice. Hot rice cereal is actually pretty easy to find at most grocery stores in the aisle with grits, oatmeal, farina, etc.
Again, I must stress that if my goal was fat loss I would probably just have coffee w/ coconut oil pre-workout and save this for dessert in my nightime Renegade diet feast, but since I am trying to gain some muscle I have it pre-workout as well.
Ingredients
- 1/4 cup hot rice cereal
- 1 cup water
- 1 tbsp cocoa powder
- 1 tbsp virgin coconut oil
- 1 packet stevia
- berries
Directions
- Bring 1 cup of water to a boil and then slowly wisk in the 1/4 cup of rice cereal. Bring the temperature to low and whisk non stop for 30 seconds.
- Remove from the heat and let it sit for 1 to 2 minutes to thicken up.
- Stir in the cocoa powder, coconut oil, and stevia
- Top with berries and if you want some shredded coconut
Quick and easy.
If you are having this for a pre workout meal I would add some eggs with it as well.
Let me know if you add it to your Renegade Diet and how you like it!
Posted in Nutrition Renegade Diet by .
Jan 13
17
Renegade Rule: Are the actions you’re taking today getting you closer to your goals and dream life?
Success comes from daily habits.
Around this time every year people decide to make resolutions and goals to work toward. The problem with this is that they make the goal and dream big, but never achieve it.
The main flaw in this plan is that you need to take daily action, as in every day.
One day a year is not going to cut it.
One of the best ways to start achieving your goals and dream life is to achieve smaller goals that you set for yourself on a daily basis. For example, you may want to open a business this year, but first you need to have the money, a plan, licenses, etc. If you sit around all year dreaming of how great your business is going to be then that is not going to do a damn thing.
You could be going through all your finances and cutting out things you do not need today, then work on an outline for your business plan for 30 minutes.
Back when I was a personal trainer at Golds Gym I had the same dream every personal trainer had, to own their own gym. So instead of thinking about it I took action on a daily basis. Only spending what I needed and saving as much money as possible was key. Then I was always on the lookout for gyms for sale or spots that would have good potential.
Nov 12
14
Renegade Cardio Sale!
Renegade Cardio is great for your own workouts and ideas for your clients.
Jason Ferruggia is having a sale on his new Renegade Cardio book through the end of the week. It has a ton of workout finishers to do at the end of your workouts and even some strongman workouts.
I follow his Renegade Inner Circle programs which include finishers at the end of the workouts. Even though I am normally worried about gaining muscle I still like keeping my conditioning up and the ability to eat tons of food.
Click here—-> Renegade Cardio Sale!
Here is a video of me finishing up a strongman day with some one arm farmer walks.
Got to be able to chase them squirrels down.
Most people want to look good and feel better about themselves.
If you want the short answer to how to do this it is as simple as lifting heavy weight. It is the answer to gaining muscle, losing fat, improving your strength and confidence. Nothing can beat walking up to a weight you are a little nervous about and dominating it. There is nothing you can do on an elliptical, with a tricep kickback, or even with a kettlebell that can compare.
Don’t get me wrong, kettlebells are a great tool and provide an awesome workout. Just go do a max effort set of 5 on the deadlift that you have never done before and you will see what I am talking about. Its like a Ferrari and a Lexus. A Lexus is a great car to drive, but go 0 to 60 in a Ferrari and its going to be no contest.
The same can’t be said for the elliptical and tricep kickback. They would be the push scooters for the sake of comparison.
Mar 12
7
The Renegade Diet is Here!
Finally, the much anticipated wait for The Renegade Diet is here!
The Renegade diet that I use personally & recommend to clients.
For those of you that don’t know already, I have been following it for over a year and a half in the inner circle and have had an advanced copy thanks to a loyalty bonus by Jay. 
I will be posting a review of the book sometime soon, but for now check it out for yourself!
Get the Renegade Diet —> CLICK HERE
Posted in Health Lifestyle Renegade Diet by .
Feb 12
13
Why You Need Sunlight (Vitamin D)
Adriana Lima is making sure her Vitamin D levels are adequate with a quick pose on the beach.
It is 22 degrees today.
The colder it gets, the more I seem to crave summer and being outside. One may initially think that is just because when it is warmer there are more fun things to do, more comfortable temperatures, etc. Deep down though, it could very well be a primal instinct to obtain vitamin D.
In my opinion, the importance of vitamin D can be seen from the effect overtime of our evolution. If you go back a long time ago, humans mostly lived around or near the equator and all had darker skin. Over time as we moved away from the equator the suns rays are not as strong, therefor to get adaquate sun exposure we evolved to have lighter skin tones, hair, eyes, etc. The more fair your skin is the easier it is to get vitamin D from the sun ( and burnt!). That is why most heritages or cultures along the equator have darker skin and your northern countries and cultures have fair skin and blonde hair.
Posted in Health Lifestyle Renegade Diet Renegade Method by .
Feb 12
9
The Renegade Philosophy
Enough is enough.
I am tired of seeing commercials for frozen food prepared for every meal of your entire being.
Boxes and packages of food at the grocery store with stamps and stickers telling you how “heart healthy” this cookie is.
Dumbbells that you shake and all the sudden you are jacked and ripped.
Magic elixirs that melt the fat off.
Guys spending more time in the mirror flexing and worrying about hitting another 12 sets of pec flys to bring out their “inner chest”.
Girls starving their self and doing an hour of bodypump, then an hour of cycling, followed up with an hour of zumba, and then 30 minutes of abs for good measure.
Believe it or not, 60 years ago there was guys and gals walking around that were physically fit, lean, and healthy without any of the marketing hype crap. Yes thats right, no zumba or p90x.
Posted in Lifestyle Renegade Diet Renegade Method by .
Jan 12
25
Renegade Diet Log 1-24-12
Lately I have been focused on maintaining a low body fat and slowly building muscle and strength. Also, I have recently switched to working out in the early morning around 7:30am. While I do not necessarily find it to be ideal for my body, I have a dependable workout partner at that time and like the consistency. Normally I would plan to workout at noon, but business stuff would come up and I would put it off until night, miss it, not feel up to it, etc. In the morning I am focused and have nothing else on my mind.
One of my favorite Carbs on the Renegade Diet.
With the Renegade diet I still have most of my carbs in the evening, but made a small adjustment by having a whey/carb shake after my workout. To ensure spinal safety as much as possible I make sure to shower and have some coffee first thing when I wake up. This helps get my CNS going and fired up for the workout.
Yesterday was a workout day on the Renegade diet and looked like this:
Posted in Lifestyle Nutrition Renegade Diet by .
Guest Post by: Vaclav Gregor
Every guy nowadays thinks that he needs to spend hours a day in the gym, cook all his meals, eat every three hours and do all other crazy sh*t while being 8 hours a day in the work making sure he will be able to even afford it.
If you are like this I don’t blame you. There are so many misconceptions, myths and other crap in today’s fitness community that it’s no surprise that you have these disbeliefs and think that building a great looking body is expensive and consumes all of your time. It’s really not your fault.
But this belief is simply not true. Listen if you don’t want to be a professional bodybuilder then you need in fact very little time that you need to dedicate to workouts and even less to your nutrition.
Aug 11
21
Baked Lemon Pesto Chicken
I know, I know.
Chicken, ugh!!!
I eat a wide arrange of protein’s on the renegade diet, ranging from bison to scallops. Between red meat and shellfish, chicken can seem quite boring. I am not going to lie though, this simple recipe is the bomb. You can also use either chicken breast or chicken thigh. This time I happened to use chicken breast.
Also, feel free to scale the portions to your preference. I had 2 whole chicken breasts, my usual big salad, and sweet potato.
Posted in Nutrition by .
