The Power Fast Diet is body re-composition intermittent fasting based eating pattern. It uses your body's energy allocation to perform specific tasks to help you burn high during the day,  tapping into your body's fat reserves, and supply energy post-workout to aid muscle building and recovery.

Every day consists of two meals - one pre and one post-workout. The first meal of the day is low in carbs (protein + veggies). It provides a slow-release energy source that powers your day but does not trigger the insulin response so the process of converting protein into glycogen that can be stored in the muscles and used for energy takes place smoothly, without sharp insulin spikes. The second meal depends on whether you have trained on that day or not. The second meal option has to be earned otherwise the meal option for the second meal stays the same as Meal options #1.  The principle is that all carbs have to be earned. 

Any training session has to be 45 minutes + On cardio or high intensity training days a fruit salad or a small dessert is allowed with the second meal. The key is the gap between the last meal of the day and the first meal of the next day. In that time your body uses the energy you have given it to repair muscle tissue, build new muscle and maintain its functions. To do that it uses up all available energy, including stored fat reserves. In other words, you get to reduce body fat. 

Example application and workout structure

7AM Meal #1
3PM Workout
3PM Meal #2
Fast until the next day
Morning coffee / no breakfast
4PM Meal #1
6PM, 7PM or 9PM Workout
Meal #2 an hour later
Meal #1
No training
Meal #1 again
16 hrs fast

 

How it works: All exercise builds muscle and burns fat but your body can only build muscle when it has the materials (protein) and the energy (carbs) to do so. Meal #2 is precisely that - the materials and the energy required. Your body will only burn fat when there is no energy left available from your previous meal, that's the only time it'll turn to your body's secondary fuel tank - fat cells. 16 hr fast acts as a safeguard, it ensures that once your body has used up everything it needed for recovery and muscle fiber re-building it doesn't put anything in reserves (your fat cells). You continue using the energy you got from the meal #2 (what's left of it) and once it's all gone your body turns to your fat reserves until meal #1. Then the cycle begins again.  

You want to time your meals so you burn fat during the day (working, thinking, breathing) and then build muscle after a training session with the aid of Meal #2. 

Timeline: Power Fast is an eating pattern which means you can follow it indefinitely. You can do it for a month or you can do it for the rest of your life if you integrate it into your lifestyle and make it the norm. It takes roughly a couple of weeks to get used to 16 hr fast but it eventually stops being a big deal.

Meal #1

Pick one of the options below.
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Meal #2

Pick one of the option below + add any type of salad + some fruit (or a fruit salad). A chocolate bar or an ice-cream can be added instead of fruit on cardio or high intensity training days.
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Modern Hero Diet  Modern Hero Diet  Modern Hero Diet 
Modern Hero Diet  Modern Hero Diet  Modern Hero Diet 
Modern Hero Diet  Modern Hero Diet  Modern Hero Diet 
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Modern Hero Diet Modern Hero Diet Modern Hero Diet
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