The Power Fast Mealplan 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. Use one of the formulas for each: formula 1 (A+C) or formula 2 (A+B+C). Formula 1 (A+C) is low carb meal (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. Formula 2 (A+B+C) should only be used post-workout. If you haven't exercised all day, both meals should follow A+C formula. Regardless of training, a serving of fruit should be added to one of the meals.

Any training session has to be 35+ minutes minimum. On cardio or high intensity training days a small dessert is allowed with the A+B+C meal.

Important! Only use this mealplan is you exercise on a regular basis, 4 or more times a week

Example application and workout structure

Breakfast A+C
Workout
Lunch A+B+C
No Dinner
16 hrs fast
Workout
Breakfast A+B+C
Lunch A+C
No Dinner
16 hrs fast
No Breakfast
Lunch A+C
Workout
Dinner A+B+C
16 hrs fast

No training all day
Breakfast A+C
Lunch A+C
No Dinner
16 hrs fast
No training all day
No Breakfast
Lunch A+C
Dinner A+C
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. Formula A+B+C 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 the next meal. 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 the formula A+B+C meals. 

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.

Instructions:
There are three lists to choose from - A, B and C. To design a meal using formula A+B+C pick two cups' worth of items from list A, two cups' worth from list B and up to two cups's worth from list C for a complete meal. Do the same for the formula A+C but skip list B.

List C is a "vitality" list. It is optional for the formula A+B+C but it's highly recommended that you add at least a cup's worth of items from it to your every meal for general health and well-being. 

Some items are present in both list "A" and list "B". It means you can use them twice. 
Example: for the formula A+B+C you can use "beans + beans + peppers". In other words you just double the amount of beans.

Measuring the amounts
You can have a go-to cup (a measuring cup or a cup that fits the volume of a measuring cup) at hand to help guide you. You don’t have to be precise with the amounts. Eventually you’ll be able to measure by just looking at your plate.

A+C formula examples

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A+B+C formula examples

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Modern Hero Diet
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Modern Hero Diet
Modern Hero Diet
Modern Hero Diet
Modern Hero Diet
Modern Hero Diet

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