INTERMITTENT FASTING Meal Plan

Check out my client Courtney S’s transformation where she lost a whole bunch of fat.

What’s up guys in today’s video I’m going to give you a complete step-by-step guide for how to burn fat with an intermittent fasting diet plan.

I’m going to show you not only what to eat but exactly how much of it you need to eat

for your particular body to burn a bunch of fat, lose some weight, and build some lean muscle mass.

So this is going to be a completely customizable intermittent fasting meal plan that’ll break up any confusion you have about intermittent fasting.

In fact, this video is a complete guide so after watching this whole video you won’t need to watch a single other intermittent fasting videos

because this will teach you exactly how to do it step-by-step for yourself for free.

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Let’s jump right into the kitchen. For intermittent fasting you can do the warrior diet, the lean gains or 16/8 method, the 5:2 Diet;

and Omad or one meal a day diet just to list a few.

Once you pick your intermittent fasting diet plan it’s time to figure out your fasting schedule for maximum fat loss.

Intermittent fasting Meal Plan Templates

Balanced:
Meal 1 – 12-2pm – 30% of Calories
Meal 2 – 3-6pm – 30% of Calories
Meal 3 – 6-9pm – 40% of Calories

Dinner Lover:
Meal 1 – 12-2pm – 30% of Calories
Meal 2 – 3-6pm – 20% of Calories
Meal 3 – 6-9pm – 50% of Calories

Breakfast Lover:
Meal 1 – 12-2pm – 60% of Calories
Meal 2 – 3-6pm – 15% of Calories
Meal 3 – 6-9pm – 25% of Calories

Dinner Fiend:
Meal 1 – 12-2pm – 30% of Calories
Meal 2 – 6-9pm – 70% of Calories

Breakfast Fiend:
Meal 1 – 12-2pm – 70% of Calories
Meal 2 – 6-9pm – 30% of Calories

For my meal plan I chose to do the lean gains dinner lover split, and my IF cutting diet split was:

2245 Calories | 168g Protein | 224g Carbs | 75g Fat
Meal 1 = 30% Calories = 50g Protein | 67g Carbs | 22g Fat
Meal 2 = 70% Calories = 118g Protein | 157g Carbs | 53g Fat

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The food options I chose for my prepare listed below:

Meal 1 (LATE BREAKFAST 12-2):

-3 Slices of Ezekiel Bread
240 Cals | 12g Protein | 42g Carbs | 1.5g Fat

-3 Whole Eggs
220 Cals | 19g Protein | 1g Carbs | 15g Fat

-7 Tbsp PB2
158 Cals | 17.5g Protein | 17.5g Carbs | 4g Fat

-1 Cup Broccoli
30 Cals | 2.5g Protein | 6g Carbs | 0.5g Fat

Totals: 51g Protein | 66.5g Carbs | 21g Fat

Meal 2 (Dinner):

-10oz Yams
335 Cals | 4g Protein | 80g Carbs | 0g Fat

-Large 15oz Can of Salmon
560 Cals | 91g Protein | 0g Carbs | 21g Fat

-1/2 Cup Fage Total Plain Greek Yogurt
95 Cals | 6g Protein | 4g Carbs | 10g Fat

-3 Tbsp Parmesan Cheese
66 Cals | 6g Protein | 0g Carbs | 4.5g Fat

-1 Cup Green Beans
32 Cals | 1g Protein | 7g Carbs | 0g Fat

-1/2 Cup of Green Onion
20 Cals | 1g Protein | 4g Carbs | 0g Fat

-1.5 Cups Black cherry Ice Cream
390 Cals | 6g Protein | 51g Carbs | 18g Fat

Totals: 115g Protein | 146g Carbs | 53.5g Fat

If you follow the same steps I did you’ll be able to make your own intermittent fasting diet plan from scratch. Enjoy!

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My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first of 3 transformation studios in 2011. I love to share my knowledge through personal training, my online courses, and youtube channel now with over 3,000,000 subscribers! I can happily say that we've helped over 15,000 people get in great shape over the years. I'm always here for my customers so if you need help don't hesitate to send your questions to support@gravitychallenges.com

Founder // Gravity Transformation, Max Posternak