I started using Intermittent Fasting to reduce my weight at the start of this year. My first fast started on the evening of January 1st 2009. In the first 7 weeks of using Intermittent Fasting to reduce body fat, I have lost 24lbs and 12% body fat. I have been on many different diet plans in the past, but I have never experienced such dramatic results with any other form of calorie restriction.

The more rules a diet has, the harder it is to follow, and therefore the more likely it is to fail. Intermittent Fasting has one simple rule, no calories during the period of the fast. You don’t have to worry about what you should be eating, because you don’t eat at all.

Many people when they see the word fasting conjure up ideas of days without food, but with intermittent fasting this is not the case. In fact you never go a day without eating. The great thing about the Intermittent Fasting lifestyle is that it is flexible. I have been doing 2 fasts of 24hrs per week, but there is nothing to say you can’t start with just one day per week and build up. I have found my preferred fasting times are from evening meal, to evening meal, so I go from 6.30 pm to 6.30 pm the following day. You may be different, but that is the advantage of I.F. So many diets force you to fit your life around the diet, when it should be the other way around. The flexibility you have with Intermittent Fasting is why I think it is such a success for those who try it. Once you know you can do one fast, you know you can stick with it as a method to control or indeed reduce your weight.

During the first 7 weeks of using Intermittent Fasting, the main thing I have noticed is that I have not felt deprived of anything. I have continued to eat the foods I love to eat, yet my weight has still continued to reduce. I also have found as the weeks have gone on, my fasts have got easier to do.

My advice, based on actual experience of using Intermittent Fasting to reduce body fat is simple. If you are looking to reduce your weight with an easy to follow and effective plan, then Intermittent Fasting is the solution. Look at the benefits, no diet pills or expensive supplements to buy, no special foods required, no list of rules to follow, no foods are banned. Besides excess body fat, What have you got to lose in trying it?

Source by Dave S Ward

Have you ever heard of intermittent fasting? It’s exactly what it sounds like. It’s a program where once or twice a week you fast. So twice a week you consume nothing but water. This method can make you lose a lot of weight quick, and it’s not unhealthy despite popular belief.

Think about how you’re supposed to lose weight. It’s simple, you just have to use up more calories than you intake. If you go 2 whole days a week with no calorie intake, you will speed up your weight loss process dramatically.

One thing that may worry you is you won’t have enough energy to continue your exercise program. Well, that’s only the case when you do permanent fasting for consecutive days. With intermittent fasting you fast only once every few days, so you will still have energy to do your workouts. In fact, it actually helps speed up your metabolism and can actually increase energy levels.

Another benefit of fasting is because it cleans out your body. If you only drink water for a whole day, you remove all of the toxins in your body from your normal diet. By getting rid of these toxins, you can lose weight faster, and you will feel better while fasting.

Try intermittent fasting if you’re trying to lose weight. Start out only doing it once a week with very moderate exercise, and if you think you can handle it, start to step it up, until you’re doing it twice a week and have a regular exercise program to go with it.

Source by Steve Rosnalak

Many people are imagining their old-selves as someone overweight who is suffering from some kind of illness because of their weight. This kind of stereotype is built because many elderly or old people are overweight. Why are they overweight? The truth is, as time passes by and as people grow older, the body’s power of metabolism decreases. Therefore, in order to keep the ideal weight we have to reduce the amount of food we eat as our age adds up.

The act of reducing our daily meals is not a one-night drastic change, but it has to start slowly little by little years from the age considered as elderly. Unfortunately, if you have noticed, many people are not aware of this. They tend to start reducing their meals and changing their habit of snacks after they feel overweight at an old age. For elderly, people past middle age, it is quite difficult to lose weight and control their weight. Why? Imagine a 54-year old man weight lifting and marathon running for thirty to sixty minutes 3 times a week. Do you think this is possible? It is possible, but it is not effective.

Older people do not have as much power as those young lads. Another thing to mention, an exercise to hard will put a big risk for old people’s safety. The safest and easiest way which can help them in getting their health and shape back is flexible intermittent fasting. This method has been proved safe and effective even for old people. No hard physical work out is needed or anything else of such kind. Short-term fasting, supported by many researches, is extremely safe because it is flexible and can be done at anytime, anywhere.

Source by Beta Nisa

There may be a lot of readers who are only familiar with one or the other. Both have a unique style that packs a big punch to fat loss and proper health. On the surface only one of them is considered a “diet,” but even that term is held very loosely. I am very familiar with both of them in regards to fat loss and overall health benefits so to give an overall summary for both will be suitable. I truly believe that if you bridge the gap and combine these two styles, you will be able to produce some pretty amazing fat loss results. Let’s begin!

Fasting For Fat Loss Is Extremely Effective

The idea of fasting in a diet plan tends to get very negative remarks within the fitness culture. Many companies and trainers have us believing that if you aren’t eating every few hours than your metabolism will slow down or cause our bodies to go into “starvation mode.” Before we go any further, we must establish that “slowing of the metabolism” may be one of the biggest myths in the entire fitness industry. Metabolism is decreased under chronic, low-calorie consumptions that last weeks on end. This does not happen when fasting is done a couple times a week. Here is a simple outline of how intermittent fasting is implemented into someone’s schedule. I’ll explain how this can be tweaked to your liking later.

1. Eat normal until dinner (2-4 meals, not 6-8)

2. Eat your dinner but stop eating after that.

3. Fast until dinner the following day. (No calorie consumption)

4. For that meal just eat a regular size dinner.

In this approach you are still fasting for a 24 hour period, but are still having a meal every day. This is done typically 1-2 times a week. If you need to drop a lot of weight before a vacation or reunion, then you can fast 3 times a week. I would only recommend this for a few weeks.

What You Learn About Yourself During Fasting

When fasting, you will want to take note of any changes in the way you eat. Once you have completed a 24 hour fast a few times, the reasons of what, when, and why you eat may be revealed to you. A lot of the reasons why we eat is because of emotional connections or pure habit and not with actual hunger itself. Sometimes we are so conditioned to eat at certain times that we consume a meal when we aren’t hungry.

Intermittent Fasting Is A Lifestyle And Not A Diet

The reason why it is not considered a “diet” is because it doesn’t restrict you to certain foods, recipes, combinations, instructions, or charts to follow in order to lose weight. It rids you of obsessive compulsive eating habits and allows you variety. Instead of completely avoiding a particular food because someone told you to, adding a variety of foods will actually prevent you from over-eating any type of “bad” food. Now that we have established this area of fat loss, let’s turn to a deeper issue in regards to diet and health.

What Is The Phase One Diet AKA The Fungus Link?

Doug Kaufmann is the mastermind behind the idea of fungus and yeast contributing to bad health and weight loss failures. He has researched and documented how fungi produces poisonous substances called “mycotoxins” which causes many health problems. He tackles the problem by addressing areas where fungi and yeast can enter the body, but also provides the solution in starving the fungus to reverse the symptoms of so many health problems in America. He has found that fungi, like people, crave specific carbohydrates. Knowing that fungi must have carbohydrates in order to thrive inside the body makes the Phase 1 Diet understandable to use.

So What Is Allowed On The Phase 1 Diet?

This is the only “diet” that I would ever recommend that actually restricts certain types of food, but for a specific reason. The exclusion of certain foods is done momentarily to starve and kill the fungus as well as exposing the root of food cravings. Food cravings that are not under control can be detrimental to your health as well as the added pounds on the belly, thighs, hips, you name it. Fungus overgrowth may in fact be the root failure in losing the weight. As long as you are addicted to certain foods you will continue to eat and eat mindlessly. Many people find that their health elevates to a level where they can’t believe how great they feel. A large reason for this is because of the specific food choice that starves and prevents overgrowth of fungus. Many people are living better because of this break through approach to eating. Here is a quick outline of food choices that are acceptable on the Phase 1 Diet.

Example of Acceptable Foods For The Phase 1 Diet


2)FRUIT: Berries, Grapefruit, Lemon, Lime, Green Apples, Avocado, Fresh Coconut

3)MEATS: Virtually all meat including fish, poultry and beef

4)VEGETABLES: Fresh, unblemished vegetables and freshly made vegetable juice

5)BEVERAGES: Bottled or filtered water, non-fruity herbal teas, stevia sweetened fresh lemonade, freshly squeezed carrot juice.

6)VINEGAR: apple cider vinegar

7)OILS: olive, grape, flax seed, cold pressed virgin coconut oil

8)NUTS: raw nuts, including pecans, almonds, walnuts, cashews, and pumpkin seeds. Stored nuts tend to gather mold, so be careful!

9)SWEETENERS: Stevia, Xylitol

10)DAIRY: Organic Butter, Organic Yogurt, (use the following very sparingly) cream cheese, unsweetened whipping cream, real sour cream.

Note: Once again these food choices are only allowed during the very beginning of the diet. After awhile you are allowed to introduce more and more varieties of food, but only once the fungus overgrowth is taken care of. There a couple of phases that he has constructed so you aren’t left clueless what to do next. Remember, restriction of certain foods is only for a short period of time. I truly believe that if you begin this diet in conjunction with intermittent fasting, it will remove all the guesswork out of fat loss. Losing weight is nothing more than burning more calories than what you are consuming. Intermittent fasting creates the huge calorie deficit while the Phase 1 Diet breaks food addictions that cause people to be overweight and succumb to health problems caused by fungus.

Source by Adam M. Johnson

Does fasting help weight loss? You bet! There are a lot of fad diets out there, but intermittent fasting for weight loss is not one of them. It’s been around for a long time, and it works in a big way if done correctly.

One of the nice things about intermittent fasting for weight loss is that you don’t have to count calories. It’s so simple. Also, you don’t have to buy any special foods that can be hard to find or expensive.

Recent studies have shown that those who practice intermittent fasting not only lose weight, but also are healthier. There is also strong evidence that they live longer. Living longer in a miserable state is not my cup of tea, but if I can live longer in a healthy state…why not? This is a great way to lose weight and enjoy it at the same time.

So in answer to the question, “Does fasting help weight loss?” the answer is “absolutely yes,” but there are a lot more benefits to it than I have just mentioned.

What Is An Intermittent Fasting Diet?

This type of diet is about the simplest and most pleasurable you can find. You don’t have to change the type of foods you eat, so you still enjoy all your favorite meals. That means you can still eat all the foods you love.

The only thing that changes in this diet is that you occasionally don’t eat anything for a short period of time. You eat what you love and want, then you stop and fast for a short period, then you eat what you want for several days again. That’s simple, and, believe it or not, it gets easier and more enjoyable the longer you do it.

Now when I say you eat what you want, I am not talking about eating a dozen donuts for breakfast and three orders of Kentucky Fried Chicken for dinner. If you eat reasonably during your eating days, you will lose weight. How?

Your fasting days cause such a great calorie deficit that you can enjoy what you love on your eating days and still lose weight. I think this is more of a stay-fit-and-trim lifestyle than a diet, but whatever you call it, it works for weight loss.

When people ask, “does fasting help weight loss” and “is it really a natural thing to do” my response is that intermittent fasting is the most natural way to lose and control weight on the planet. For thousands of years, when food was not so readily available, people would hunt, then eat, and then fast while hunting again. They were forced into a natural program of intermittent fasting.

Of course they didn’t have the health and weight problems we have today. Actually, it seems that we were created to live off of our fat for periods of time from the beginning. While you are living off of fat from fasting, you are losing weight. It’s that simple.

But it must be done right.

Source by Claude Anthony

In ancient times, food was scarce and so human body stored some calories whenever it had some food so that it can use them during unavailability. Amazingly, it still does the same. But now situation has changed. Food is not scarce and people do less physical work. So the preserved calories don’t get burnt and unwanted body fat gets stored. This is making people obese as well as causing many diseases.

One of the most effective ways to avoid this is Intermittent Fasting (IF). It is basically an eating pattern which involves alternate fasting and non-fasting. Some of the popular patterns are 19 hours fasting with 5 hours non-fasting and 20 hours fasting with 4 hours non-fasting.

Fasting is not necessarily a total abstinence; water is allowed then. And during non-fasting, regular delicious food can be consumed, although calorie restriction will increase the effect.

Intermittent Fasting helps both in losing weight and preventing unnecessary body fat. Also it helps averting diabetes, heart diseases and many other common ailments. Studies on its effect on human body have revealed that, fasting has beneficial impact on insulin levels and oxidative stress.

Condition of insulin sensitivity is directly linked to diabetes, which makes the body vulnerable to many other diseases also and excessive oxidative stress is known to have effects on aging. Intermittent Fasting increases insulin sensitivity and reduces oxidative stress. It also reduces cell proliferation which prevents cancer.

Due to ease of following an IF pattern, people don’t get tired of it and remain in the pattern. This factor is very crucial as abandonment is a common criterion for other fitness strategies. Also, if a suitable pattern is followed in a proper manner, there is no risk of health injuries. So, Intermittent Fasting is not only a complete fitness overhaul, but also the most convenient health maintenance solution.

Source by Apon Das

Intermittent fasting is a controlled pattern of fasting that is made in an alternate way. Fasting? Meaning “not eat”? Yes, I really mean not to eat. Most of us when we are hungry, we chow down on foods that we can grab. This includes junk foods, processed foods and most of the time, fast foods. Anywhere we go, we see fast foods. Anywhere we go, we see street foods and so on. We eat three meals in a day and for most of us, three meals are not yet enough. We tend to feed ourselves more every time we feel the hunger or every time we feel the crave for food. We know very much that this is wrong but we do not think of it and push ourselves to give in to that craving.

Regular meals are only breakfast, lunch and dinner. These are the only meals that are important to us. Every other meal is just additional and most of the time not needed which causes us to add our weight and produce fat. When we do not work too much and physical activity is done most of the time then we might as well feed ourselves of hunger. But if we do not do physical activity much, then we should not give in to this temptous craving.

So what do we do?

This is where I can introduce intermittent fasting. This is when we eat our daily meals in a day and do fasting for the next twenty four hours. We do not necessarily mean that you cannot take in anything in your stomach. We just want you take in water or any healthy drink including fruit juice. But we recommend that water is better.

Water does a lot of good things in our body. It cleans our body and helps flush out unhealthy food. There are a lot of scientific studies and researches that proves that intermittent fasting is very beneficial to our health. Remember before that our ancestors did not have any fast foods, junk foods or street foods whenever they are hungry. What do they do? They drink water in order for their hunger to be lost. Most of the time, we feel hunger not because we really are hungry but our body and mind just dictates us to eat because it is used to. We call this mental hunger. Sometimes, our minds just cheat us.

So this is the tip on intermittent fasting. Example, today you can eat as much food as you like. But be prepared that after dinner tonight you are just allowed to drink water afterwards for twenty four hours. Drink water as much as you need to feed your hunger. This process will train your body and mind to not let you eat when you do not need to eat. This fasting will eventually lead your body to use the stored fat and energy that has not been used for a long period of time. So you will lose weight and keep you healthier.

Intermittent fasting is not advisable for all people. This is only good for individuals without health problems. Whenever you wanted to try Intermittent fasting, you should consult first with your doctor before you push through.

Source by Mary Joy Lacson

Intermittent fasting for beginners has two rules to follow: (1) Fasting has to be pleasurable and NOT stressful. (2) Fasting has to be simple and NOT rigid.

From an experienced faster’s standpoint, I have a few suggestions for intermittent fasting beginners. There are two major reasons for people who want to do intermittent fasting (IF) – weight loss or health or both. In any case, it’s good to observe these two formulas:

More rules = more complicated = low chance of success

Less rules = less complicated = high chance of success

In terms of health, a 24 hour period off of eating is very healthful, it helps you reduce calories without sacrificing what you like to eat on your non-fasting days, and maybe even more importantly it stimulates your body to produce more growth hormone. Yes that’s right growth hormone, the same one you hear about the celebrities taking to ‘stay young’. Growth hormone has many anti aging benefits, and one of the most interesting being fat burning!

How to do Intermittent Fasting?

In an ideal situation, 2 sessions of 24-hour fasts in a week will be good enough to produce significant health and weight loss benefits. However for beginners, you are not recommended to jump start with a 24-hour fast, unless you are absolutely sure that you can do it.

There is no standard rule of doing IF. Simply try it and make it work for you. Let simplicity and flexibility be your fasting motto. Don’t make it stressful for yourself.

As a beginner to practice intermittent fasting, I would say ‘clear your mind from any other weight loss methods and focus on IF’. This is your first step towards IF success. Think how many times you’ve been told that breakfast is the most important meal in a day or you need to eat 6 to 10 small meals a day in order to lose weight. I’m not saying these rules are wrong. If these rules work for you, stay with them. But if you are setting your feet onto the route of intermittent fasting, better put these concepts aside at least for the period you are trying out IF.

Having your IF mindset ready? Then begin with ‘skip meal’ and see how your body responds. I would say this is the simplest and easiest way to begin your intermittent fasting journey.

Pick a day to try ‘skip breakfast’. Have fresh juice, water or tea instead. No coffee please. If that works out fine, try ‘skip lunch’ and move on progressively. A 24-hour fast can be done by anybody with an appropriate fasting mindset. One useful tip is not to think of food. Avoid social talk at the pantry over lunch hour. Go out for a walk or do some simple exercises.

You can also explore these IF options:

• Condensed eating window, e.g. eat ONLY between 11am and 5pm;

• Skip meal on an unplanned basis, as far as it is natural and not interfere your daily work;

• Early and late, i.e. skip lunch;

• One meal a day, ideally dinner only when you are relaxed and really have time to enjoy food.

To repeat, fasting has to be pleasurable and not stressful. Don’t press hard on yourself. Be flexible. This is very important. Don’t upset your boss when you are called upon a business lunch by telling him that you are fasting. Do it as you see fit and your schedule permits.

Source by Anna Astor

If you are interested in fasting for weight loss but don’t have time to do it long-term, then this article will strip you of that excuse and – hopefully – move you into action. Enough is enough. The time is NOW to lose excess weight and cleanse your body dear friend. Life is too short. Let us not allow any more precious time to pass in obesity and sickness.

Why not try intermittent fasting? Some people think that unless they fast for days and days, then they might as well not do it at all. That is just not the case. In fact, fasting intermittently can be just as powerful. It can hold incredible health benefits for you; in mind, body and spirit. Any period of time that the digestive system can get to rest and focus on cleansing will help you.

If your boss tells you that “you can go home for the day.” Will you refuse because he isn’t giving you the entire week off? Or will you jump at the chance to rest even for a few hours? Of course! You would go home, right? Well, so is the digestive system. It will be VERY grateful for the rest, even if you stop eating only for a few hours. THAT is at the very heart of what intermittent fasting is all about.

Intermittent fasting means means that you will select certain hours and/or days during which you will not eat solid food. Instead, you can drink water or juice – depending on the type of fast you wish to do. Fasting with water only will provide greater weight loss but is also more difficult.

So if you are a beginner, I suggest you start with a juice fast. Better to put the fruit low so you can reach it. In other words, make it easy for yourself. You can always fast for longer periods of time later if you wish. Always remember: slow is fast. This is not a race.

That’s why intermittent fasting is such a great way to go. Perhaps not everyone can fast for 30 days, but pretty much everyone can skip a meal several times a week, or fast for a 24-hour cycle. It doesn’t matter whether you have successfully fasted in the past or not, this type of alternating structure can work for you. It wipes away any fears and/or excuses you might have had for not taking action. Let’s look at several intermittent fasting methods that you can consider.

The easiest way to start is by simply skipping a meal three times per week (or even every day)… usually lunch. When you wake up, eat your breakfast as usual. You can then fast through lunch and break the regimen at night with a sensible dinner. This is similar to the type of fast many do during the lenten season. They fast from sunup to sundown every day for 40 days. Why don’t you give that a shot?

Another option is to fast for 24-hours (from 8am to 8am, for example) followed by 24 hours of normal (but improved health-wise) eating. You would, in essence, be fasting “every other day.” Some people do this indefinitely until they reach their weight loss and/or health goals.

Let’s go a bit further. You can also fast for half the week, meaning (for example) that you would have breakfast Monday morning and then fast through Thursday evening. How does that sound? You would break the fast with a light salad, steamed veggies and/or fruit.

Slightly harder but very powerful is weekly intermittent fasting. In other words, you fast from Sunday to Sunday, then you return to eating for the same number of days, and then resume fasting. So you would be fasting “every other week” for an entire seven days. One man I coached some time ago followed this system for six months and lost 145 pounds.

So what are you going to do? While a regular fast may not be for you, I am certain that doing it intermittently is something that you CAN do. Even skipping one meal every few days is better than doing nothing. The journey of a thousands miles begins with the first step, right?

Or perhaps you are afraid of fasting. Yes, I can understand. There are a LOT of misconceptions out there about this discipline. Some people may tell you that you will “die” if you do not eat every day. Or that your body will collapse for lack of nutrition. To be sure, I DO recommend that you first get a checkup if you are unsure about your health. However, in most cases, fasting does not deteriorate health. Rather, it improves it!

The bottom line is that you’re not alone. There are many out there that are adopting this amazing discipline and seeing remarkable results. Think about what your motivations are. Why do you want to fast? What do you think you’ll gain from it? Cementing your goals and motivation in your mind can help you follow through with it.

Don’t let this be just another article you read on your path to losing weight and getting healthier. Make this “the day” you decide to start to walk towards your health and weight loss goals. There are literally no excuses for not making this a priority. What can be more important than your own health?

What will happen to your loved ones if you become ill? What price are you willing to pay in your mind and body for NOT taking action? I submit to you that whatever hunger or discomfort we go through while fasting is little in comparison to the HUGE health benefits we receive. You can see permanent change in your life. You can make this happen! Start today… how about right now?

Source by Robert Dave Johnston

Welcome to Intermittent Fasting 101. This is a primer, or guide for the setup that I personally use for Intermittent Fasting for Fat Loss.

Here is the extremely basic summary of how it works:

* On training days, eat 9 hours of the day and fast the remaining 15.

* On off or cardio days, eat 6 hours of the day and fast the remaining 18.

* Weight training 3 days per week

* Cardio 2-4 times per week

* Eat maintenance + 500 calories on weight training days

* Eat 50% of maintenance on other days

* Majority of carbohydrate intake is on weight training days

Again, this plan is specific to fat loss. Plans for mass gain (bulking) and maintenance will be coming soon. Now for the detailed explanation of:

How to set up an Intermittent Fasting Diet for Fat Loss

Establishing Eating / Fasting Times

The time of day in which you eat depends on if you are lifting weights that day, or not. On lifting days, your eating window is 9 hours and on off or cardio days, its 6 hours. You will need to be able to weight train and do cardio at the same time of day, as this will throw off the schedule.

Eating schedule for weight training days

The fast is broken by a pre-workout shake, 15-30 minutes before you being your workout and lasts for 9 hours. For example, since I workout at 1pm, my eating window begins at 12:30 pm and lasts until 9:30 pm. This can be inconvenient if you workout at say, 8pm, so I feel weightlifting at lunchtime or in the morning works best.

Next, we will look at setting up a schedule for off days or cardio days.

Eating schedule for off or cardio days

The fast is broken an hour after cardio is complete and lasts for 6 hours. In my case, I do cardio at 1pm, so my fast is broken at 3pm. It remains 3pm on off days.


Since I train Monday/Wednesday/Friday, the big picture looks like this:

Monday: Fast ends at 12:30pm and begins at 9:30pm

Tuesday: Fast ends at 3:00pm and begins at 9:00pm

Wednesday: Fast ends at 12:30pm and begins at 9:30pm

Thursday: Fast ends at 3:00pm and begins at 9:00pm

Friday: Fast ends at 12:30pm and begins at 9:30pm

Saturday: Fast ends at 3:00pm and begins at 9:00pm

Sunday: Fast ends at 3:00pm and begins at 9:00pm

Determining Calories / Macronutrient Amounts:

Now that you have set up your eating / fasting schedule, it’s time to figure out how many calories, fat, carbohydrates and protein you will be eating. I realize that this might seem overwhelming at first, with all the math, but once you initially establish your requirements, it’s really quite easy and routine.

Calories needed for Fat Loss

Caloric requirements depend if it is a weight training day or an off/cardio only day.

To determine calories needed for fat loss, you must first determine the calories needed for maintenance. The easiest way to get an estimate is to multiply your weight in pounds by 15. For example, if you weigh 200 lbs, the total calories needed for maintenance would be 3000 calories per day.

Calorie requirements for weight training days:

To determine calories on weight training days, take the amount of maintenance calories and add 500 to it. So for our 200 lb person, they would be eating 3500 calories on days that they lift.

Calorie requirements for off or cardio days:

To determine calories needed for off or cardio days, simply divide your maintenance calories in half. So for off or cardio days, our 200 lb person would be eating 1500 calories per day.

Macronutrient Breakdown:

Now that your calorie requirements for fat loss have been determined, it’s time to figure out how much of each macronutrient you will be needing. The amounts will vary on if you are weight training that day or not.The macronutrients we will be using, will be the big three:

* Fat

* Protein

* Carbohydrates

(Be sure to remember that fat has 9 calories per gram and protein and carbs each have 4 calories per gram.)

Macronutrient breakdown for weight training days:


The maximum amount of fat eaten per day is 30 Grams. It doesn’t matter where the fat comes from, as long as 10 of these grams are in the form of Omega-3 Fish Oil.


To determine the minimum amount of protein per day, you multiply your weight by 1.25. Our 200 lb person will need a minimum of 250g of protein to preserve muscle. Sources don’t really matter, just be sure to be mindful that you don’t exceed the fat limit. Chicken, very lean red meat, fat free cheese and protein powder (whey or casein) are excellent choices.


Carbohydrates make up the remaining calories in your diet. Once again, sources don’t matter, just be sure not to exceed the 30g fat limit and be you want to keep sugar below 100 grams. So in our sample person, he is getting 270 calories from fat and 1000 calories from protein. With the caloric goal on lifting days being 3500, that leaves him with 2230 calories left for carbs. Divide 2230 by 4 and you come up with a maximum carbohydrate amount of ~558 grams.

Macronutrient breakdown for non-lifting or cardio days:

As I mentioned earlier, calories needed for days that you don’t weight train or do cardio are 1/2 of what your maintenance calories are. Here is the macronutrient breakdown:


Again, the amount of fat is unchanged from training days. The maximum amount of fat eaten per day is 30 Grams. It doesn’t matter where the fat comes from, as long as 10 of these grams are in the form of Omega-3 Fish Oil.


On rest days or cardio only days, carbohydrate sources should only come from fibrous green vegetables and the trace amounts found in your protein sources, such as whey and cheese. The maximum amount per day should not exceed 20 grams.


The minimum amount of protein is your weight in pounds x 1.25. For our sample person requiring 1500 calories per day, he would be getting 270 calories from fat, 80 calories from carbohydrates and the remaining 1150 calories from protein. That would equal to ~287.5 grams.

Diet for Weight Training Days

Weight training will be a 3 day a week, full body routine. I personally use Monday-Wednesday-Friday, but the days are up to you, as long as there is a day off between workouts. Keep reading for my workout recommendation.


On training days, the fast is broken with a whey protein/carb shake, 15-30 minutes before your workout begins.

I suggest a mix of simple carbs and whey protein.

Protein =.25g/lb x weight Carbs =.25g/lb x weight

Gatorade powder (not the pre-made liquid form) or a maltodextrine/dextrose blend is my pre-workout carb of choice. Keep fat to a minimum here.


Within 30 minutes of your workout, you have another shake, but this time, use a whey + casein/dextrose mix.

Protein =.25g/lb x weight Carbs =.50g/lb x weight

The Rest of the day

Your first solid food meal of the day is 1 hour after your PWO shake. This will be the biggest meal of the day. Remaining meal times are up to you, but I recommend tapering your calories down until your last meal. Remember, with Intermittent Fasting, you don’t need to eat every 2-3 hours. Just make sure that you meet your caloric/macronutrient goals. I do however, recommend a casein shake right before the eating period is over. Since it’s a slow digesting protein, it will help keep you full longer.

Diet for Off or Cardio Days

Since calories are greatly reduced on off or cardio days, the eating window is shorter. It works best to have 2-3 good size meals, rather than the 6-7 you read about in muscle mags.

On cardio days, the fast is broken with a 50g protein shake, 1 hour after cardio is complete. Two hours after the shake, have your first “real” meal and continue until the 6 hours are up. As I mentioned earlier, carbs are limited to 20 per day and should consist of fibrous green vegetables and the trace amounts in food.

Intermittent Fasting Diet Weight Training Routine

Weight training is a full body 3 day routine. Again, exact days don’t really matter, but make sure you have a day off in between workouts.You will be working the large muscles only (legs, back, chest) on days 1 and 2 and will add in the smaller muscles arms/calves) on day 3. You will do 4 sets of 6-8 reps for each large muscle and 2-3 sets of 8-12 for the smaller ones.

Here is a sample workout routine:

Day 1: Push

Flat Bench Press / Shoulder Press / Leg Press / Weighted Crunches

Day 2: Pull

Rows / Chinups / Hamstring Curl

Day 3: Push/Pull

Incline Bench Press / Rows / Squats / Calf Raises / Lateral Raise / Barbell Curl / Tricep Pushdown / Lateral Raise / Back Extensions / Weighted Crunches

For maximum fat loss, cardio should be down 2-3 times per week. Start with a 5 minute warm up and then begin 10 minutes of High Intensity Interval Training, or HIIT. This works best on an elliptical or a spin bike, instead of a treadmill. You will do this in 1 minute intervals. Max intensity for 1 minute, followed by a moderate pace for 1 minute. Repeat until 10 minutes are up. After the HIIT session is over, drink some water and rest for 5 minutes. After your rest, do 30 minutes of Low to Moderate Intensity, Steady State Cardio. A treadmill works great for this. Don’t forget to wait an hour and have your 50g of protein.

Source by Jason Geroianni