Is it possible to grow strong while maintaining an aesthetically appealing physique?
To answer that I would say I don't know. I say that for the simple fact I'm not working out anymore. So to answer the question hypothetically, my guess is that it is possible to get strong and maintain a lean physique. How is that possible you ask?
Take note of the following statements. Blood sugar levels are stabilized by eating high amounts of fiber. You can check that out here. The body's testosterone production efficiency is highest at night while you sleep. Check that out here. Insulin spikes caused by eating foods high in carbohydrates will cause an anabolic effect in your muscles because it will allow glucose and other nutrients to be absorbed into the muscle. Check that out here. Therefore, wouldn't it make sense to consume foods, namely carbohydrates, at night because our bodies produce the most growth hormone and the most testosterone at night? Check this out to see what hormones are related to muscle production.
So how does all that mumbo jumbo relate to the Renegade Diet?
The Renegade Diet is based around those theories. It recommends eating high in fiber foods namely vegetables and low glycemic foods like apples throughout the day, and then at night you trade in high fiber foods and exchange them for foods high in carbohydrates but low in fiber. Your protein and fat intake would remain the same throughout the day. I have to also admit the diet also recommends not eating breakfast, but that's almost impossible to do because I could only get through a couple days of skipping breakfast.
LIES, LIES, LIES
This here is complete bullshi*. This is propaganda sponsored by the US government by way of the USDA. What is the USDA you ask? They're the arm of the government backed by farming lobbyists that tell you how to eat because farming businesses would rather make a buck and have you suck down their poisonous, diabetes and fat inducing products rather than have you be healthy.
Why is it a lie you ask? Look at the proportions. Grains are almost equal in portion size to the vegetables. But all those grains would cause huge insulin spikes in your bloodstream and will lead to weight gains in the form of fat. Fruits are categorized into one group. But there is a difference among fruits. Wouldn't you agree that an overripe banana has more sugar than an apple? Surely you can test that by tasting them and seeing which is sweeter. Again the high amounts of sugar in some fruits will make you fat because of the insulin surges they induce in your bloodstream. Check that out here.
Here are my revised portions of the food groups:
Fiber laden foods that are low in sugars such as vegetables and certain kinds of low sugar fruits like apples should account for about 60% of your daily food volume intake. These fibrous foods should be consumed during breakfast and lunch.
Another 30% of your total daily food intake should be proteins and fats interspersed throughout breakfast, lunch and dinner. Of course if you're doing heavy lifting weight training, your protein intake will have to increase throughout your meals especially your meal after your workout.
The final 10% will be occupied by sugar laden foods. Breads, grains, pastas, rice, fruits high in sugar, and even high in sugar desserts are to occupy this final 10% of your daily food intake. For breakfast I eat an omelet with a side of low in sugar fruit like an apple. I think a bowl of oatmeal made with water and a pinch of sugar for taste wouldn't cause your blood insulin levels to skyrocket too high. For lunch, I stuff my gut with zero carb vegetables or salads mixed with animal proteins like beef. Chinese food is good for that. Skip the noodles and rice though and substitute them for steamed vegetables. Reward yourself with maybe half a cookie or half a small blueberry muffin for dessert.
Of course, if you workout with heavy weights you'll have to take in a moderate amount of carbohydrates before and after your workout to help get you through the workout and for recovery after the workout. Pre-workout I'll eat a low glycemic oatmeal bar or any kind of carb with a slow rate of digestion and absorption will do.
Look at the table below from this website. Pick any food with a 30-40 glycemic rating. Anything above that could cause you to go into a sugar coma which you don't want before you workout.
Glycemic index and glycemic load for 100+ foods
Glycemic index and glycemic load offer information about how foods affect blood sugar and insulin. The lower a food's glycemic index or glycemic load, the less it affects blood sugar and insulin levels. Here you'll find a list of the glycemic index and glycemic load for more than 100 common foods.| FOOD | Glycemic index (glucose = 100) | Serving size (grams) | Glycemic load per serving |
| BAKERY PRODUCTS AND BREADS | |||
| Banana cake, made with sugar | 47 | 60 | 14 |
| Banana cake, made without sugar | 55 | 60 | 12 |
| Sponge cake, plain | 46 | 63 | 17 |
| Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) | 42 | 111 | 24 |
| Apple, made with sugar | 44 | 60 | 13 |
| Apple, made without sugar | 48 | 60 | 9 |
| Waffles, Aunt Jemima (Quaker Oats) | 76 | 35 | 10 |
| Bagel, white, frozen | 72 | 70 | 25 |
| Baguette, white, plain | 95 | 30 | 15 |
| Coarse barley bread, 75-80% kernels, average | 34 | 30 | 7 |
| Hamburger bun | 61 | 30 | 9 |
| Kaiser roll | 73 | 30 | 12 |
| Pumpernickel bread | 56 | 30 | 7 |
| 50% cracked wheat kernel bread | 58 | 30 | 12 |
| White wheat flour bread | 71 | 30 | 10 |
| Wonder™ bread, average | 73 | 30 | 10 |
| Whole wheat bread, average | 71 | 30 | 9 |
| 100% Whole Grain™ bread (Natural Ovens) | 51 | 30 | 7 |
| Pita bread, white | 68 | 30 | 10 |
| Corn tortilla | 52 | 50 | 12 |
| Wheat tortilla | 30 | 50 | 8 |
| BEVERAGES | |||
| Coca Cola®, average | 63 | 250 mL | 16 |
| Fanta®, orange soft drink | 68 | 250 mL | 23 |
| Lucozade®, original (sparkling glucose drink) | 95±10 | 250 mL | 40 |
| Apple juice, unsweetened, average | 44 | 250 mL | 30 |
| Cranberry juice cocktail (Ocean Spray®) | 68 | 250 mL | 24 |
| Gatorade | 78 | 250 mL | 12 |
| Orange juice, unsweetened | 50 | 250 mL | 12 |
| Tomato juice, canned | 38 | 250 mL | 4 |
| BREAKFAST CEREALS AND RELATED PRODUCTS | |||
| All-Bran™, average | 55 | 30 | 12 |
| Coco Pops™, average | 77 | 30 | 20 |
| Cornflakes™, average | 93 | 30 | 23 |
| Cream of Wheat™ (Nabisco) | 66 | 250 | 17 |
| Cream of Wheat™, Instant (Nabisco) | 74 | 250 | 22 |
| Grapenuts™, average | 75 | 30 | 16 |
| Muesli, average | 66 | 30 | 16 |
| Oatmeal, average | 55 | 250 | 13 |
| Instant oatmeal, average | 83 | 250 | 30 |
| Puffed wheat, average | 80 | 30 | 17 |
| Raisin Bran™ (Kellogg's) | 61 | 30 | 12 |
| Special K™ (Kellogg's) | 69 | 30 | 14 |
| GRAINS | |||
| Pearled barley, average | 28 | 150 | 12 |
| Sweet corn on the cob, average | 60 | 150 | 20 |
| Couscous, average | 65 | 150 | 9 |
| Quinoa | 53 | 150 | 13 |
| White rice, average | 89 | 150 | 43 |
| Quick cooking white basmati | 67 | 150 | 28 |
| Brown rice, average | 50 | 150 | 16 |
| Converted, white rice (Uncle Ben's®) | 38 | 150 | 14 |
| Whole wheat kernels, average | 30 | 50 | 11 |
| Bulgur, average | 48 | 150 | 12 |
| COOKIES AND CRACKERS | |||
| Graham crackers | 74 | 25 | 14 |
| Vanilla wafers | 77 | 25 | 14 |
| Shortbread | 64 | 25 | 10 |
| Rice cakes, average | 82 | 25 | 17 |
| Rye crisps, average | 64 | 25 | 11 |
| Soda crackers | 74 | 25 | 12 |
| DAIRY PRODUCTS AND ALTERNATIVES | |||
| Ice cream, regular | 57 | 50 | 6 |
| Ice cream, premium | 38 | 50 | 3 |
| Milk, full fat | 41 | 250mL | 5 |
| Milk, skim | 32 | 250 mL | 4 |
| Reduced-fat yogurt with fruit, average | 33 | 200 | 11 |
| FRUITS | |||
| Apple, average | 39 | 120 | 6 |
| Banana, ripe | 62 | 120 | 16 |
| Dates, dried | 42 | 60 | 18 |
| Grapefruit | 25 | 120 | 3 |
| Grapes, average | 59 | 120 | 11 |
| Orange, average | 40 | 120 | 4 |
| Peach, average | 42 | 120 | 5 |
| Peach, canned in light syrup | 40 | 120 | 5 |
| Pear, average | 38 | 120 | 4 |
| Pear, canned in pear juice | 43 | 120 | 5 |
| Prunes, pitted | 29 | 60 | 10 |
| Raisins | 64 | 60 | 28 |
| Watermelon | 72 | 120 | 4 |
| BEANS AND NUTS | |||
| Baked beans, average | 40 | 150 | 6 |
| Blackeye peas, average | 33 | 150 | 10 |
| Black beans | 30 | 150 | 7 |
| Chickpeas, average | 10 | 150 | 3 |
| Chickpeas, canned in brine | 38 | 150 | 9 |
| Navy beans, average | 31 | 150 | 9 |
| Kidney beans, average | 29 | 150 | 7 |
| Lentils, average | 29 | 150 | 5 |
| Soy beans, average | 15 | 150 | 1 |
| Cashews, salted | 27 | 50 | 3 |
| Peanuts, average | 7 | 50 | 0 |
| PASTA and NOODLES | |||
| Fettucini, average | 32 | 180 | 15 |
| Macaroni, average | 47 | 180 | 23 |
| Macaroni and Cheese (Kraft) | 64 | 180 | 32 |
| Spaghetti, white, boiled, average | 46 | 180 | 22 |
| Spaghetti, white, boiled 20 min, average | 58 | 180 | 26 |
| Spaghetti, wholemeal, boiled, average | 42 | 180 | 17 |
| SNACK FOODS | |||
| Corn chips, plain, salted, average | 42 | 50 | 11 |
| Fruit Roll-Ups® | 99 | 30 | 24 |
| M & M's®, peanut | 33 | 30 | 6 |
| Microwave popcorn, plain, average | 55 | 20 | 6 |
| Potato chips, average | 51 | 50 | 12 |
| Pretzels, oven-baked | 83 | 30 | 16 |
| Snickers Bar® | 51 | 60 | 18 |
| VEGETABLES | |||
| Green peas, average | 51 | 80 | 4 |
| Carrots, average | 35 | 80 | 2 |
| Parsnips | 52 | 80 | 4 |
| Baked russet potato, average | 111 | 150 | 33 |
| Boiled white potato, average | 82 | 150 | 21 |
| Instant mashed potato, average | 87 | 150 | 17 |
| Sweet potato, average | 70 | 150 | 22 |
| Yam, average | 54 | 150 | 20 |
| MISCELLANEOUS | |||
| Hummus (chickpea salad dip) | 6 | 30 | 0 |
| Chicken nuggets, frozen, reheated in microwave oven 5 min | 46 | 100 | 7 |
| Pizza, plain baked dough, served with parmesan cheese and tomato sauce | 80 | 100 | 22 |
| Pizza, Super Supreme (Pizza Hut) | 36 | 100 | 9 |
| Honey, average | 61 | 25 | 12 |
Of course if you're drinking whey protein while you workout, you don't necessarily have to eat protein before you workout. Post-workout I'm looking for fast absorbing sugary foods low in fat like a blueberry muffin or a sugary pastry or an overripe banana.
The Renegade Diet recommends working out at night so that you can eat a high carb dinner and have it coincide with your body's ability to produce growth hormone at night. Also if you eat a high carb meal at night, it will cause an increase in insulin in your bloodstream and release a hormone called serotonin in your brain which will cause you to get sleepy. I got that statement from here. Also check out this study on high carb meals affecting how fast you fall asleep after eating them.
If you workout during the day or in the morning, the Renegade Diet recommends something sugary like an overripe banana as a post workout snack. Then it recommends for your first post workout meal that you eat something like a salad mixed with animal proteins and a low carb source such as an apple. I can't really vouch for that since I haven't worked out on the Renegade Diet. I would think if you wanted stay alert for the rest of the day, that might work. The only problem with it is could you still feel fully recovered after eating such a small amount of carbs post workout? My only guess is if you still feel weak after eating, then eat maybe half a cookie but nothing too over the top like a candy bar. Again you want to stay alert for the rest of the day so you want to avoid those high insulin spikes caused by sugary foods but you still want to feel fully recovered after you workout without feeling weak because of low blood sugar levels. It'll take a little effort to find that balance.
Here's a video about a guy who just ate McDonald's for 90 days straight and lost over 30 lbs. It's almost identical to the diet I'm recommending.
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