Performance Fasting
Performance Fasting
Performance Fasting
The short answer is, yes, they absolutely can if they know
what they are doing. The problem with that statement, is that
when it comes to intermittent fasting most people do not
know what to do. Intermittent fasting is a blanket statement.
It is not a concrete diet plan with rules and guidelines out-
lined to help you reach your goals. In its most basic it simply
means to time restrict eating.
The history of fasting dates back millennia and has been used
throughout time for religious, spiritual, social, and health
reasons. Wildly the use of fasting for health and medical
reasons predates the common era. Hippocrates, an ancient
Greek physician, credited with being the “Father of Medi-
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cine” living in the 5th century BCE, was the first prominent
figure to use fasting for health and medical purposes.
This is not a get shredded quick plan at its heart. To its core
this plan is specifically designed to help you reach your
health, fitness, and life goals. It is called Performance Fast-
ing for a reason. You will be able to perform optimally in all
aspects of life; in the office (or wherever you work), at home
in family life, and in the gym!
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A Brief History of Fasting:
Fasting for religious and spiritual reasons:
Most religions, past and present, use a period of fasting. In ancient
religions fasting was used as a way to prepare to meet the gods.
This was used mostly by those in a position of religious power,
and it was said that the fasting would open your spirit to the given
deities. The religion practiced by the people of ancient Egypt often
used this fasting technique.
Out of the three western religions, Christianity uses the term fasting
the most loosely. In this religion the term fasting is used in relation
to reduction or limiting what one can eat versus limiting the dura-
tion in which food can be consumed. However, many observers do
fast on Ash Wednesday and Good Friday from sunrise to sunset.
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Chapter 1:
What is Performance Fasting?
This diet is based on four key principles:
Thus, as long as your resistance train 3-5 days per week, you
will maintain and even gain muscle PLUS you will lose fat
and if done as outlined in this book, you will feel great, have
limitless energy, and perform optimally.
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Chapter 2:
Breaking the Fast
As we’ve discussed, there are more fasting protocols than
anyone can keep track of. We know that the magical effects
of fasting come in the 12–16-hour time period. We want to
maximize this time period but also have to leave enough
time to hit our macronutrient requirements of 1 gram of
protein per pound of bodyweight and .5 grams of fat per
pound of bodyweight. This is hard with OMAD (One Meal a
Day) Diet and is even difficult with two feedings. We need to
establish an optimal time period to eat.
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Chapter 3:
How Long Do I Fast?
We know what to eat to break the fast, now we have to figure
out when to eat this meal. Your body can’t tell time, but the
data does support fasts of a minimum or 12 hours and for
the purpose of performance, less than 24 hours. Assuming
your last meal of the day is at 9pm, the minimum we would
want to fast is until 9am the next day. But that is when the
benefits just begin. At 1pm it would be 16 hours, which the
minimum length of time I would go between fasts and what
you might need to hit your required macros. If you can go
longer, do so. The longer you can go and still get your macros
in comfortably in the 16–24-hour period, the better.
Comfortably?
Make this work for you, just be sure to hit that 16-23 hour
fast (23 because we allot one hour minimum to eat).
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Chapter 4:
How Much Do I Eat?
Fill in the rest with carbs. We have 1,870 calories from fat
and protein, so 2,640 – 1,955 = 770 calories from carbs.
Carbs are 4 calories per gram, so 770 / 4 = 193 grams of
carbs.
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Chapter 5:
When to Adjust
With this program, you might lose a lot of weight the first
week - even 5-10 pounds! This isn’t a bad thing, but if it
doesn’t happen it’s not a bad thing either. The goal is to lose
1-2lbs per week. If you do not lose 2lbs a week, drop your
calories by 240, or reduce carbs by 40 grams. You will have
a lot of room to work since we are starting high. If you gain
over 3lbs your first 3 days, make the caloric adjustment after
3 days.
You can adjust protein as you lose. Just be sure to always keep
protein at 1g per pound bodyweight and fat at .5g per pound.
As you lose, you can adjust these down as well. Just be sure to
make the caloric drops between 200 and 250 calories. Do this
until the goal is reached!
This is not a diet; this is a new lifestyle. With that said, don’t
live and die by this program. If your wife cooks breakfast,
EAT IT! I am not responsible for you being a jerk and will
not reimburse you for child support or alimony. If you have
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a client lunch at work, EAT! Try to fast AT LEAST five days a
week. The caveat is you still have to meet your allotted mac-
ros.
You will find that NOT eating during the day will free your
body and mind to work better and more efficiently. Eating
takes time and exhausts the body’s resources to digest the
food. After a couple of days on this program when your body
learns to thrive on Ketones, you will have boundless energy
and will not feel hungry at all.
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Chapter 6:
The Rest of the Diet
The thing that separates this diet from other fasting plans is
that we lay out strategies to make you mentally and physi-
cally successful. In creating this diet, I tried it both with and
without supplements.
Let’s start with the fast – how do we make the fast awesome?
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Chapter 7:
Taking the Guesswork Out of Fasting
If you don’t like supplements, this isn’t the diet for you. But
the two ingredients you need to make this work are MCT
and BHB. But not just any MCT, you need the MCT that
works, the part of the MCT that does all of the good stuff
MCTs are known for – the C8 MCT oil.
Most MCT Oil on the market is only 10% C8 MCT Oil – and
that’s not enough. By using pure C8, there are no wasted cal-
ories or upset stomach, which too much MCT Oil can cause.
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C8 MCT helps curb cravings, kicks the brain into overdrive
for mental acuity, enhances fat burning, increases energy and
is perfect preworkout. When I take this supplement prework-
out, it greatly enhances my performance. The first week on
this diet while fasted when one would expect to have to adapt
and push through terrible training sessions, I had bound-
less energy, was crushing PRs in the gym and my endurance
while boxing was through the roof!
Under 150lbs
1-2 scoops per day
150-200lbs
2-4 scoops per day
Morning Ritual:
Simple, wake up, drink coffee with Ritual AM™ in it (also add
in a scoop of Fuerte™) and you will be set.
Ritual AM™ has BHB’s, MCT Oil and Velositol™. What are
BHB’s?
Afternoon Ritual?
Feel free to have another Ritual AM™ and Fuerte™ coffee
Boost around noon or so if desired (or anytime during the
fasting period)
The Food:
The brilliance of this diet is the simplicity. I am not going to
tell you what to eat, but I will tell you to fit those macros.
You can fit these foods in as you see fit in the eating window.
No timing necessary! I will provide an example day at the
end of this book.
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Chapter 8:
Must Have Supplements
We have already explained and mentioned:
Immunity Boosters!
But if you can afford it, take the below stack – your health is
my number 1 priority!
Immunity Stack:
1. MTS Nutrition Immortal™ The cornerstone of this stack.
Fully loaded with a vitamin and mineral blend, probiotic
support, greens, liver detox, joint elixir, cardiovascular sup-
port, and salmon oil. Immortal™ sets the groundwork for
your health and physical support.
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4. Quercetin is an Ionophore, meaning cells more permeable
for other anti-viral supplements to enter the cell and prevent
viral replication. It is also a powerful antioxidant that helps
to control and eliminate harmful free radicals.
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6. MTS Nutrition Machine Greens™ is the first of its kind of-
fering not only the most complete health and wellness blend
on the market, but a full offering of healthy all-natural ingre-
dients. Machine Greens + Multi is the first ever health sup-
plement to not only provide the equivalent of multiple serv-
ings of fruits and vegetables, but also provides a complete,
high-end multi-vitamin all in one, convenient supplement!
Machine Greens + Multi™ is the perfect supplement for those
who do not get enough vegetables but want all the benefits
they provide. Plus, when you add the SuperFruit Blend™ and
Green Balance Blend, you no longer need your daily multi-
vitamin — and that puts money right back in your pocket!
Machine Greens + Multi also contains the ProDura™ Blend, a
potent probiotic for gut and overall health as well as support-
ive supplements like Milk Thistle, N-Acetyl L-Cysteine and
Alpha Lipoic Acid to support organ and overall health.
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7. Ambrosia Nektar™ contains scientifically validated ingre-
dients in their studied dosages to address the parts of your
body that truly matter. Your key internal organs: the liver,
lungs, heart, and kidney; are often overlooked in favor of
pursuing lower body fat, or more muscle. Now you no longer
have to make that sacrifice with the introduction of Nek-
tar™. This formula uses a combination of 12 ingredients all
in one product. We worry about what we can see. Big biceps.
chiseled chest, strong shoulders. But what about what you
can’t see? The parts of your body that when not functioning
optimally will hinder your results and performance. Liver,
kidneys, blood pressure, blood sugar among other bodily
functions are all rarely addressed by supplements.
2. Preworkout
We want an easy all-in-one here with Creatine and Beta Al-
anine to help with muscle and strength support. MTS Nutri-
tion Sniper™ does this.
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The bottom line is, you should be taking 5g creatine and if
desired 3.5-10 grams beta alanine per day. A preworkout is
a way to do this and give you other ingredients to improve
your workout at the same time.
3. BCAA
BCAA is useful ESPECIALLY if training is done before or
during the fasted period. They can help you build more mus-
cle and lose more fat.
4. Fish Oil
Fish Oil can help with many things including blood-sugar
regulation and lipid profiles. Take 3g combined EPA and
DHA per day, or 5 Soft gels of MTS Nutrition Fish Oil.
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5. Electrolytes
Sodium is necessary for all body functions and you also want
to balance it out. Do not worry about too much sodium and
I like to add 2 scoops of MTS Nutrition Naturalyte™ to my
water to sweeten in throughout the day. Also, add sea salt or
Himalayan salt to meals to taste. Sodium is NOT the enemy.
(2) In fact, when you train, you need even more electrolytes!
Training Nutrition
If you train during the fasting period, here is what I want you
do take:
30 Minutes Preworkout
2 Scoops MTS Nutrition Sniper™
1-3 Scoops Ambrosia Fuerte™
During Training
2 Scoops MTS Nutrition Machine Fuel™
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Post Workout
We used to think the post-workout period was immediate-
ly after training but now know that it is much longer- over
24 hours! No matter when you train, your next meal will be
your post workout meal. You can have your fast-breaking
shake as this meal.
If you train during the feeding period, you can eat this when-
ever you’d like!
30 Minutes Preworkout
2 Scoops MTS Nutrition Sniper™
1-3 Scoops Ambrosia Fuerte™
During Training
2 Scoops MTS Nutrition Machine Fuel™
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Your post workout meal can be whatever meal you want to
enjoy, but if it fits your macros, try to work in O15 Nutrition
Big Hydro™. It is a great post-workout protein that digests
ultra-fast featuring whey Protein Hydrolysate.
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Chapter 9:
Putting it all Together
We have the diet all set, so let’s go! This program will be
based on going to sleep at 10pm and waking up at 6am.
Modify this to fit your schedule! I will supply two sched-
ules based on AM training (fasting period) and PM training
(feeding period).
AM TRAINING OPTION
6am: Wake up
• Vitamin C
• Vitamin D
• Quercetin
• Zinc
• Immortal™
• Nektar™
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• Machine Greens™
• Happy Gutz™
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Nighttime Supplements
• Vitamin C
• Vitamin D
• Quercetin
• ZMA
10pm: Bedtime
PM TRAINING OPTION
6am: Wake up
•Vitamin C
•Vitamin D
•Quercetin
•Zinc
•Immortal™
•Nektar™
•Machine Greens™
•Happy Gutz™
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5pm: Training! Drink Preworkout Sniper™ and Fuerte™ on
way to gym then train.
Nighttime Supplements
•Vitamin C
•Vitamin D
•Quercetin
•ZMA
10pm: Bedtime
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Conclusion
And there you have it! Performance Fasting. This guide was
built to be followed and adhered to as a long-term plan will
help you achieve the four key components outlined in mak-
ing sure you are performing optimally: blood sugar control,
insulin control, targeted nutrient delivery and accommo-
dating hard training and a demanding lifestyle. Easily adjust
as you need to continue to reach your goals. With the per-
fect diet plan that ensures you meet your nutritional needs
to keep you at peak performance and the supplementation
instituted throughout this plan is essential to keep your brain
and body functions on point throughout the day. So, make
sure you are using only the highest quality supplements. The
ones that are recommended are optimal.
Now, take this guide and go lead your most optimal life.
Reach your goals. And be the best version of you possible.
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References
1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468742/
2) Bates, Graham P, and Veronica S Miller. “Sweat Rate and Sodium
Loss during Work in the Heat.” Journal of Occupational Medicine and
Toxicology (London, England) 3 (2008): 4. PMC. Web. Jan. 2017.
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Marc Lobliner
Marc is currently Chief Marketing Officer of TigerFitness.com, a 2012-
2018 INC. 500/5000 company as well as Owner/CEO of the fastest
growing supplement company, MTS Nutrition, #116 on the 2017 INC.
500, and creator of The Outright Bar and Outright Foods. Marc is Part-
ner in Ambrosia Nutraceuticals, O15 Nutrition, Per Vitam, PumpChas-
ers Supplements, Iron Addicts Gym and Owner of Machine Training
Solutions Body and Life Coaching Services. Alongside this, Marc is a
Professional Bodybuilder, Amateur Boxer, EXOS Phase 3 Trainer, Li-
censed 7v7 9v9 and 11v11 Soccer Coach, and is Crossfit L-1 Certified.
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Matt Marano
Matt is currently the Brand Manager for O15 Nutrition, MTS Nutri-
tion, The Outright Bar and Outright Foods, Per Vitam, PumpChasers
and TigerFitness.com. He boasts an extensive resume ranging into mul-
tiple areas of the fitness industry.
43
Matt Marano
Matt is currently the Brand Manager for O15 Nutrition, MTS Nutri-
tion, The Outright Bar and Outright Foods, Per Vitam, PumpChasers
and TigerFitness.com. He boasts an extensive resume ranging into mul-
tiple areas of the fitness industry.