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Intermittent Fasting Diet and Workout Plan

intermittent fasting diet and workout plan

Written by Mike Cola

August 6, 2021

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)
Macros 53% Fat, 27% protein, 20% carbs = about 1,450 calories


👍 If you want to lose up to 20 pounds in four weeks, check out my4 Week Low-Carb Intermittent Fasting Course “. The ultimate secret to weight loss!

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

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