Intermittent Fasting Diet and Workout Plan

An intermittent fasting diet and workout plan to build muscle and lower body fat.

16:8  Intermittent Fasting Diet Plan:

• Fast 16-hours, eat 8-hours
• Low-carb whole natural food diet
• Prioritize protein at least 0.9 grams per pound of lean body weight 
• Cycle calories. Some days you are eating maintenance calories
• Other days be in a calorie deficit
• Calorie deficit about 10 x bodyweight
• Maintenance calories: 500 calories over deficit
• Calorie deficit four days per week (cardio training days)
• Maintenance calories three days per week (resistance training days)
• Drink 1/2 your weight in ounces of mineral water every day 

A typical day of eating might look like this:

• Two cups black coffee (10 calories)
• One scoop protein powder (100 calories, 25 g protein)
• Celery Juice (35 calories, 2 g protein, 6 g carbs)
• Avocado (292 calories, 15 g carbs, 26 g fats, 3.6 g protein)
• Smoked Salmon 4oz (140 calories, 24 g protein, 5 g fat
• Blueberries .5 cup (40 calories, 10 g carbs, .5 protein)
• Almonds .2 cups (140 calories, 6 g carbs, 15 g fats, 6 g protein)
• Hard-Boiled egg ( 77 calories, 5 g fat, 6 g protein
• Flank Steak 8oz (360 calories, 18 fat, 48g protein)
• Broccoli 2 cups (62 calories, 5 g protein)
• Roasted Red Beets 2 cups (118 calories, 26 g carbs, 4 g protein)
• EVOO one tbsp (130 calories, 14g fat)

Resistance Training Workout Plan:

• Resistance training three days per week 
• Monday: Full-body
• Wednesday: Upper-body
• Friday: lower-body

Resistance Training Guidelines:

• Ten total set per body part per week
• Basic exercises (squats, lunges, RDl’s, hip thrust, calf raise, bench press, dumbbell fly, cable fly, seated row, lat-pulldown, dumbbell pullover, cable pullover, side lateral raise, face pulls, shoulder press, biceps curls, hammer curls, triceps push-downs, lying triceps extensions)
• Keep continuous tension on the muscles
• Keep reps on the high side 12 to 20 reps
• Slow rep Candance (2-seconds up 3-seconds down)
• One warm-up set and one somewhat challenging work set (not to failure until the last two weeks)
• Progressively overload over the six weeks (slightly make the workout harder each week)
• Always warm-up for 5 minutes
• Cool-down with mobility movement

Cardio Training Guidelines:

Hard HIIT Cardio (Tuesday and Thursday)

• 20 minutes 
• Warm-up with easy cardio for 5 minutes, then do 5 one minutes hard (90% effort) with one-minute rest in between. Cool-down for 5 minutes

Long Easy Cardio (1st thing Saturday and Sunday)

• Work 60 to 90 minutes first thing in the morning stomach on an empty stomach

Core Workout (after HIIT Cardio)

• Ten minutes of nonmovement core work
• Planks, side planks, rolling planks, wheel

Mobility Movement

• Whole-body mobility movement to cool down at the end of cardio workout (10 minutes)

I hope you find this intermittent fasting diet and workout plan helpful. If you’re having trouble following it, watch the first video in this post.

Best – Mike Cola Health Coach