The Complete Intermittent Fasting For Fat Loss Guide

Troy Adashun Working Out in Tulum, Mexico

Welcome to the complete guide to intermittent fasting for fat loss!

In this article, we are going to break down why intermittent fasting is so powerful for weight loss and body composition.

Then we are going dive into how to incorporate it into your lifestyle.

Lastly I’m going to give you a sample meal plan + supplement plan with meal timing around workouts while intermittent fasting. This is the exact meal plan I did 2 days ago.

This is the exact meal plan I did 2 days ago when I was IF myself!

If you are trying to get shredded and have heard some great things about intermittent fasting online, consider this your ultimate resource!

Why Intermittent Fasting is so Good for Fat Loss

When I first heard about intermittent fasting and how guys were not eating for 16-20 hours my first thought was that this sounds insane and my second thought was that guys must be shriveling up and losing all of their hard earned muscle.

Little did I know I was actually really wrong and if done properly intermittent fasting can help you even build muscle mass when done properly.

I like to keep my content quick and to the point so here is a good breakdown on why intermittent fasting is so good for fat loss.

Intermittent Fasting for Fat Loss – Top 4 Reasons

1. Intermittent Fasting puts you in the best fat burning state humanly possible – Low Insulin!

Extended periods of low insulin translate to rapid fat loss. Obviously, since you are not eating for an extended period of time you have no carbs to spike your insulin and put you in a ‘fed state’.

With more stable blood sugar levels and low insulin levels, you will find yourself burning fat for fuel like a machine.

2. Intermittent Fasting triggers something in the body known as ‘autophagy’, which deals with the destruction of cells in the human body.

Autophagy actually has a crucial role in maintaining your muscle mass, which keeps your metabolism sky high. When you are dieting it’s crucial you don’t lose your hard earned muscle.

3. IF improves insulin sensitivity

Intermittent fasting does not mean you are starving yourself from carbs or actually any food in particular. It means that you have at least a 16-hour window where you are not eating.

When you go back to eating you better enjoy some delicious carbs and the fact that intermittent fasting improves your insulin sensitivity means that those carbs are much less likely to turn into body fat!

4. Intermittent fasting has been shown to raise growth hormone levels

We’ve all heard of the amazing benefits of HGH. Actors in Hollywood?pump their body’s full of HGH for a reason and I based a lot of the ‘Science Of Abs’ program around the epic benefits of increased HGH.

Turns out that intermittent fasting for at least 16 hours has some tremendous benefits on Human Growth Hormone production as well!

Human growth hormone is a muscle building hormone, anti-aging hormone, and extremely potent fat loss hormone.

How to Set Up Intermittent Fasting for Fat Loss

Now that we have covered why intermittent fasting is so great for weight loss, let’s dive into how you can structure it into your current lifestyle.

Not eating for at least 16 hours may seem really tough, but its a piece of cake once you get the hang of it!

Remember – you are likely sleeping for 8-9 hours per day anyway.

If you are taking Alpha Dreams you are getting anabolic Rem Sleep that is helping your body wake up feeling refreshed and recovered – and you should be able to easily power your way through the morning without eating breakfast.

I get my best work done in the morning when I am Intermittent Fasting and my body isn?t making me feel sluggish from digesting food!

Since you need to go a full 16 hours without eating here are the most popular fasting windows.

  • 8 PM – 12 PM (The Following Day)
  • 10 PM – 2 PM (The Following Day)
  • 12 AM – 4 PM (The Following Day)

My personal favorite intermittent fasting for fat loss window is 8 pm – 12 pm.

Say you go to bed at 10 PM. This means your last meal of the day is at 8 PM, and you simply extend breakfast and make lunch meal #1.

Since I’m currently in a pretty aggressive fat burning mode right now here is my regimen.

Intermittent Fasting for Fat Loss – Meal Plan + Supplements around Workouts!

I’m going to start my exact regimen at the night before around 8 PM – my last meal of the day.

8 PM

  • 6 ounces 99% Fat-Free Turkey
  • 6 ounces Sweet Potatoes
  • Side of Broccoli with 1 tbsp
  • Grass Fed Butter

10 PM

  • 1 Heaping Scoop of Alpha Dreams (This takes the place of ZMA + BCAA’s + Other Crucial PM Recovery Supps)

10:30 PM

  • Go to Sleep

6:30 AM

  • Drink 2 Glasses of Hot Water with Fresh Squeezed Lemon

7:30 AM

  • Take 1 Serving of CHEETAH fat burner (This takes the place of coffee for me and is way more effective at burning fat)
  • 8:00 AM – Fasted Cardio
  • Fasted Cardio + CHEETAH = Insane Fat Loss!

8:30 AM – 12:00 PM

  • Beast Mode on work! Drinking lots of water and occasionally sipping on sparkling water to make myself full!

12:00 PM – Meal #1

  • 1 Cup Liquid Egg Whites
  • 4 Ounces Grilled Chicken
  • Franks Hot Sauce
  • 1/3 Cup Steel Cut Oats
  • Organic Blueberries
  • 1 tbsp. White Chocolate peanut butter

1:00 PM – Pre Workout

Typically consume a Pre-Workout Beverage. If I don’t have much caffeine in my system I’ll take SUPERHUMAN an pre workout, but if I take CHEETAH earlier in the day I’ll take my favorite caffeine free pre workout KOMODO PUMP for an epic pump while I’m fasted.

1:30 PM – 3:00 pM – Train Insane

  • Hardcore Training session sipping on 50 grams of whey protein isolate during my training throughout

3:15 PM – Post Workout Meal

  • 6 Ounces-Wild Caught Fish
  • 8 Ounces Sweet Potatoes
  • 5 Ounces pineapple

5:30 PM – Meal #3

  • 6 Ounces boneless skinless chicken breast
  • 1/2 Avocado
  • 2/3 Cup Brown Rice

8:00 PM – Meal #4

  • 6 Ounces 95% Grass Fed Beef
  • Large side of Veggies or Organic Greens Salad
  • 6 Ounces mashed Sweet Potatoes


As you can see, intermittent fasting is really easy to pull off. If you have any questions about intermittent fasting or how you can fit it into your current lifestyle send me a DM on Instagram @Troyshred.

Want to learn more about nutritional meal plan – find our full library here.

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