FA ST TR ACK P L AN

Welcome to the Fast Track Plan of the Science Based Six Pack Intermittent Fasting course. This guide contains a sample weekly
schedule for each phase of the Fast Track Plan as well as a food journal for you to print and fill in to stay accountable during your

Fast Track Plan Overview - The Fast Track plan is a 90-day plan that is broken up into 3 30-day phases.

Phase 1: The Meta Shift

For the first 30 days of the program, you will fast 3 days (minimum) a week. On those days, your fasting period
will be 16 hours and your eating period will be 8 hours.

The purpose of this phase is to help give you the formula to indoctrinate fasting so your body can become
metabolically efficient and adapted to fasting. This allows you to make this shift without compromising muscle
mass or damaging your metabolism.

Phase 2: The Meta Burn

During the second month of the program, you will fast 4 days (minimum) a week. On those days, your fasting
period will be 16 hours and your eating period will be 8 hours.

This phase of the program will yield the results from shifting your metabolism - meaning you’ll experience a
large influx of physical and mental benefits from fasting during this phase. With you metabolism fully shifted,
you’ll also be including more carbohydrates in your Fast Break Strategy mini-meals to further enhance the
responsiveness of your fat-burning hormones.

Phase 3: The Meta Keto

Within the final 30 days of the course, you will fast 5 days (minimum) a week. On those days, your fasting period
will be 18 hours and your eating period will be 6 hours.

During this phase, we will be extending the fasting period to an 18 hour window and your feeding window will be
6 hours to continue to encourage further results. You’ll also be increasing your dietary fat intake and decreasing
your carbohydrate intake so that your body becomes “fat-adapted” or ketogenic. This state is your bodies most
favorable state for fat loss.

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Below you will find 3 templates that depict a sample weekly fasting schedule for each phase of the Fast Track Plan. You can use these tem-
plates as a reference as you complete each phase of the diet. The templates will also be helpful when you are filling in your food journal for
each phase.

WEEKLY FASTING
COLOR CODE: BLUE: Eat Normally
Eat how you normally would eat on days
that you are not scheduled to fast .

GREEN: Eating Period

Within your eating period, you may break up
your meals however is most convenient
for you .

RED: Fasting Period

During this block of time, you won’t be
eating any food. Stick to water,
coffee, and tea .

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 one

one

Time Sunday Monday Tuesday Wednesday Thursday Friday Saturday

12am - 4pm FASTING PERIOD FASTING PERIOD FASTING PERIOD

Eat Fast Break Eat Fast Break Eat Fast Break

4:00 pm
Mini-Meal 1 Mini-Meal 1 Mini-Meal 1
Eat Fast Break Eat Fast Break Eat Fast Break
4:30 pm
Mini-Meal 2 Mini-Meal 2 Mini-Meal 2
Eat a big meal that contains Eat a big meal that contains Eat a big meal that contains
5:00 pm the following macros: the following macros: the following macros:
* 50-80g protein * 50-80g protein * 50-80g protein
Eat * 80-100g carbs Eat * 80-100g carbs Eat * 80-100g carbs Eat
6:00 pm Normally Normally Normally Normally
* 15g fats * 15g fats * 15g fats
7:00 pm
During the remaining During the remaining During the remaining
8:00 pm eating period, eat your eating period, eat your eating period, eat your
dessert meal at the dessert meal at the dessert meal at the
9:00 pm following macros: following macros: following macros:
* 30g protein * 30g protein * 30g protein
10:00pm * 35g carbs * 35g carbs * 35g carbs
* 10g fats * 10g fats * 10g fats
11:00pm

12am - 4pm FASTING PERIOD FASTING PERIOD FASTING PERIOD

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 two

two

Time Sunday Monday Tuesday Wednesday Thursday Friday Saturday

12am - 4pm FASTING PERIOD FASTING PERIOD FASTING PERIOD FASTING PERIOD

Eat Fast Break Eat Fast Break Eat Fast Break Eat Fast Break
4:00 pm
Mini-Meal 1 Mini-Meal 1 Mini-Meal 1 Mini-Meal 1
Eat Fast Break Eat Fast Break Eat Fast Break Eat Fast Break
4:30 pm
Mini-Meal 2 Mini-Meal 2 Mini-Meal 2 Mini-Meal 2
Eat a big meal Eat a big meal Eat a big meal Eat a big meal
5:00 pm containing these macros: containing these macros: containing these macros: containing these macros:
* 50-80g protein * 50-80g protein * 50-80g protein * 50-80g protein
Eat * 40-50g carbs * 40-50g carbs * 40-50g carbs Eat * 40-50g carbs Eat
6:00 pm Normally Normally Normally
* 25-30g fats * 25-30g fats * 25-30g fats * 25-30g fats

7:00 pm
During the remaining During the remaining During the remaining During the remaining
8:00 pm eating period, eat eating period, eat eating period, eat eating period, eat
your dessert your dessert your dessert your dessert
9:00 pm
meal at the meal at the meal at the meal at the
following macros: following macros: following macros: following macros:
* 30g protein * 30g protein * 30g protein * 30g protein
10:00pm
* 35g carbs * 35g carbs * 35g carbs * 35g carbs
* 10g fats * 10g fats * 10g fats * 10g fats
11:00pm

12am - 4pm FASTING PERIOD FASTING PERIOD FASTING PERIOD FASTING PERIOD

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 three

three will look like.

Time Sunday Monday Tuesday Wednesday Thursday Friday Saturday

12am - 6pm FASTING PERIOD FASTING PERIOD FASTING PERIOD FASTING PERIOD FASTING PERIOD

Eat Fast Break Eat Fast Break Eat Fast Break Eat Fast Break Eat Fast Break
6:00 pm
Mini-Meal 1 Mini-Meal 1 Mini-Meal 1 Mini-Meal 1 Mini-Meal 1
Eat Fast Break Eat Fast Break Eat Fast Break Eat Fast Break Eat Fast Break
6:30 pm
Mini-Meal 2 Mini-Meal 2 Mini-Meal 2 Mini-Meal 2 Mini-Meal 2

7:00 pm Eat a big meal that contains Eat a big meal that contains Eat a big meal that contains Eat a big meal that contains Eat a big meal that contains
the following macros: the following macros: the following macros: the following macros: the following macros:
50-80g protein 50-80g protein 50-80g protein 50-80g protein 50-80g protein
Eat 25-30g carbs 25-30g carbs 25-30g carbs 25-30g carbs 25-30g carbs
Eat
8:00 pm Normally 40-50g fats 40-50g fats 40-50g fats 40-50g fats 40-50g fats Normally

9:00 pm
During the remaining During the remaining During the remaining During the remaining During the remaining
eating period, eat eating period, eat eating period, eat eating period, eat eating period, eat
your dessert your dessert your dessert your dessert your dessert
10:00pm meal at the meal at the meal at the meal at the meal at the
following macros: following macros: following macros: following macros: following macros:
* 30g protein * 30g protein * 30g protein * 30g protein * 30g protein
* 35g carbs * 35g carbs * 35g carbs * 35g carbs * 35g carbs
11:00pm
* 10g fats * 10g fats * 10g fats * 10g fats * 10g fats

12am - 6pm FASTING PERIOD FASTING PERIOD FASTING PERIOD FASTING PERIOD FASTING PERIOD

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In the following tables, you will be able to select which mini-meals to include as part of your Fast Break Strategy
during each phase of the Fast Track Plan. Note that for your big meal and dessert meal options, you’ll need to refer
to section 4 of the Master Fasting Course guide on the member site where there are a plethora of options listed. You
may also feel free to get creative and choose your own recipes that meet the macros listed for all big meal and
dessert meals.

PHASE ONE: Meta Shift

Mini-Meal Options

Mini-Meal 1 Mini-Meal 2
25 grams of protein 25 grams of protein + 15 grams of fat
Option 1: Option 4: Option 1: Option 4:
1 scoop of 5 oz can 1 scoop of 5oz can
protein powder (or pouch) of protein powder (or pouch) of
tuna in water + 2 tbsp almond butter tuna in water +
Option 2: 1 ½ tbsp mayonnaise
Option 2:
5 egg whites Option 5:
5 egg whites +
8 oz of plain 3 oz avocado
Option 5:
Option 3: nonfat greek 8 oz of plain
4 oz of 99% yogurt (add Option 3: nonfat greek
lean ground Stevia to 4 oz of 99% lean yogurt + 20 almonds
turkey or chicken breast sweeten) ground turkey or (add Stevia to sweeten)
chicken breast +
½ of a medium avocado

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PHASE TWO: Meta Burn
Mini-Meal Options

Mini-Meal 1 Mini-Meal 2
15 grams of protein + 30 grams of carbs 25 grams of protein + 15 grams of carbs

Option 1: Option 4: Option 1: Option 4:

½ scoop protein 3 oz can 1 scoop 5 oz can
powder + 2-3 (or pouch) of protein powder (or pouch)
rice cakes tuna in water + + 1-2 rice cakes of tuna in water
15 Nut-Thin Crackers + 7 Nut-Thin Crackers
Option 2: (Blue Diamond Brand) Option 2: (Blue Diamond Brand)
3 egg whites + 5 egg whites +
4 oz baked Option 5: 4 oz baked Option 5:
potato 6 oz of plain potato 8 oz of plain
nonfat greek nonfat greek
Option 3: yogurt (add Stevia to Option 3: yogurt (add Stevia to
3 oz of 99% sweeten) + ¾ cup of sug- 4 oz of 99% sweeten) + ¼ cup of sug-
lean ground ar-free granola (Ezekiel lean ground turkey or ar-free granola (Ezekiel
turkey or chicken brand) chicken + 3 oz white rice brand)
+ 4 oz white rice

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PHASE THREE: Meta Keto
Mini-Meal Options

Mini-Meal 1 Mini-Meal 2
25 grams of protein + 25 grams of fat 15 grams of protein + 10 grams of fat

Option 1: Option 4: Option 1: Option 4:

1 scoop of 5 oz can ½ scoop 1 3oz can
protein powder (or pouch) of protein powder (or pouch)
+ 2 tbsp of tuna in water + 1 tbsp of almond butter of tuna in
almond butter + 2 tbsp water + 1 tbsp mayonnaise
mayonnaise Option 2:
Option 2: 3 egg whites Option 5:
4 egg whites Option 5: + 1 tbsp 6oz of plain
+ 1 oz of 8 oz of plain coconut oil nonfat greek
almonds nonfat greek yogurt (add
yogurt Option 3: Stevia to sweeten)
Option 3: (add Stevia to sweeten) 3oz 99% lean + 12 almonds
4 oz of 99% + 30 almonds ground turkey
lean ground or chicken + 1 oz of
turkey or chicken almonds
+ 1 ½ tbsp coconut oil

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For each phase of the Fast Track Plan, it’s recommended that you log your food intake in the
following printable journal. Although it is not required, keeping an updated food journal will help
keep you accountable and also keep you on track to getting all of the nutrients you need on days
in which you fast. You will also be able to plan ahead and fill out what mini-meals you’ll be eating in
advance by making a written commitment in your food journal a week ahead of time.

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 FOOD JOURNAL
FAST TRACK PLAN - PHASE ONE - WEEK ONE

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

List what you 4pm - Mini-Meal 1: List what you 4pm - Mini-Meal 1: List what you 4pm - Mini-Meal 1: List what you
ate on your ate on your ate on your ate on your
non-fasting days: non-fasting days: non-fasting days: non-fasting days:

4:30pm - Mini-Meal 2: 4:30pm - Mini-Meal 2: 4:30pm - Mini-Meal 2:

5-7pm 5-7pm 5-7pm

Big Meal of Choice: Big Meal of Choice: Big Meal of Choice:

7pm -12am 7pm -12am 7pm -12am

List what you ate List what you ate List what you ate
during this time: during this time: during this time:

12am - 4pm 12am - 4pm 12am - 4pm

FASTING PERIOD FASTING PERIOD FASTING PERIOD

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 FOOD JOURNAL
FAST TRACK PLAN - PHASE ONE - WEEK TWO

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

List what you 4pm - Mini-Meal 1: List what you 4pm - Mini-Meal 1: List what you 4pm - Mini-Meal 1: List what you
ate on your ate on your ate on your ate on your
non-fasting days: non-fasting days: non-fasting days: non-fasting days:

4:30pm - Mini-Meal 2: 4:30pm - Mini-Meal 2: 4:30pm - Mini-Meal 2:

5-7pm 5-7pm 5-7pm

Big Meal of Choice: Big Meal of Choice: Big Meal of Choice:

7pm -12am 7pm -12am 7pm -12am

List what you ate List what you ate List what you ate
during this time: during this time: during this time:

12am - 4pm 12am - 4pm 12am - 4pm

FASTING PERIOD FASTING PERIOD FASTING PERIOD

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 FOOD JOURNAL
FAST TRACK PLAN - PHASE ONE - WEEK THREE

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

List what you 4pm - Mini-Meal 1: List what you 4pm - Mini-Meal 1: List what you 4pm - Mini-Meal 1: List what you
ate on your ate on your ate on your ate on your
non-fasting days: non-fasting days: non-fasting days: non-fasting days:

4:30pm - Mini-Meal 2: 4:30pm - Mini-Meal 2: 4:30pm - Mini-Meal 2:

5-7pm 5-7pm 5-7pm

Big Meal of Choice: Big Meal of Choice: Big Meal of Choice:

7pm -12am 7pm -12am 7pm -12am

List what you ate List what you ate List what you ate
during this time: during this time: during this time:

12am - 4pm 12am - 4pm 12am - 4pm

FASTING PERIOD FASTING PERIOD FASTING PERIOD

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 FOOD JOURNAL
FAST TRACK PLAN - PHASE ONE - WEEK FOUR

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

List what you 4pm - Mini-Meal 1: List what you 4pm - Mini-Meal 1: List what you 4pm - Mini-Meal 1: List what you
ate on your ate on your ate on your ate on your
non-fasting days: non-fasting days: non-fasting days: non-fasting days:

4:30pm - Mini-Meal 2: 4:30pm - Mini-Meal 2: 4:30pm - Mini-Meal 2:

5-7pm 5-7pm 5-7pm

Big Meal of Choice: Big Meal of Choice: Big Meal of Choice:

7pm -12am 7pm -12am 7pm -12am

List what you ate List what you ate List what you ate
during this time: during this time: during this time:

12am - 4pm 12am - 4pm 12am - 4pm

FASTING PERIOD FASTING PERIOD FASTING PERIOD

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 FOOD JOURNAL
FAST TRACK PLAN - PHASE TWO - WEEK FIVE

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

List what you 4pm - Mini-Meal 1: 4pm - Mini-Meal 1: 4pm - Mini-Meal 1: List what you 4pm - Mini-Meal 1: List what you
ate on your ate on your ate on your
non-fasting days: non-fasting days: non-fasting days:

4:30pm - Mini-Meal 2: 4:30pm - Mini-Meal 2: 4:30pm - Mini-Meal 2: 4:30pm - Mini-Meal 2:

5-7pm 5-7pm 5-7pm 5-7pm

Big Meal of Choice: Big Meal of Choice: Big Meal of Choice: Big Meal of Choice:

7pm -12am 7pm -12am 7pm -12am 7pm -12am

List what you ate List what you ate List what you ate List what you ate
during this time: during this time: during this time: during this time:

12am - 4pm 12am - 4pm 12am - 4pm 12am - 4pm

FASTING PERIOD FASTING PERIOD FASTING PERIOD FASTING PERIOD

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 FOOD JOURNAL
FAST TRACK PLAN - PHASE TWO - WEEK SIX

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

List what you 4pm - Mini-Meal 1: 4pm - Mini-Meal 1: 4pm - Mini-Meal 1: List what you 4pm - Mini-Meal 1: List what you
ate on your ate on your ate on your
non-fasting days: non-fasting days: non-fasting days:

4:30pm - Mini-Meal 2: 4:30pm - Mini-Meal 2: 4:30pm - Mini-Meal 2: 4:30pm - Mini-Meal 2:

5-7pm 5-7pm 5-7pm 5-7pm

Big Meal of Choice: Big Meal of Choice: Big Meal of Choice: Big Meal of Choice:

7pm -12am 7pm -12am 7pm -12am 7pm -12am

List what you ate List what you ate List what you ate List what you ate
during this time: during this time: during this time: during this time:

12am - 4pm 12am - 4pm 12am - 4pm 12am - 4pm

FASTING PERIOD FASTING PERIOD FASTING PERIOD FASTING PERIOD

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 FOOD JOURNAL
FAST TRACK PLAN - PHASE TWO - WEEK SEVEN

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

List what you 4pm - Mini-Meal 1: 4pm - Mini-Meal 1: 4pm - Mini-Meal 1: List what you 4pm - Mini-Meal 1: List what you
ate on your ate on your ate on your
non-fasting days: non-fasting days: non-fasting days:

4:30pm - Mini-Meal 2: 4:30pm - Mini-Meal 2: 4:30pm - Mini-Meal 2: 4:30pm - Mini-Meal 2:

5-7pm 5-7pm 5-7pm 5-7pm

Big Meal of Choice: Big Meal of Choice: Big Meal of Choice: Big Meal of Choice:

7pm -12am 7pm -12am 7pm -12am 7pm -12am

List what you ate List what you ate List what you ate List what you ate
during this time: during this time: during this time: during this time:

12am - 4pm 12am - 4pm 12am - 4pm 12am - 4pm

FASTING PERIOD FASTING PERIOD FASTING PERIOD FASTING PERIOD

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 FOOD JOURNAL
FAST TRACK PLAN - PHASE TWO - WEEK EIGHT

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

List what you 4pm - Mini-Meal 1: 4pm - Mini-Meal 1: 4pm - Mini-Meal 1: List what you 4pm - Mini-Meal 1: List what you
ate on your ate on your ate on your
non-fasting days: non-fasting days: non-fasting days:

4:30pm - Mini-Meal 2: 4:30pm - Mini-Meal 2: 4:30pm - Mini-Meal 2: 4:30pm - Mini-Meal 2:

5-7pm 5-7pm 5-7pm 5-7pm

Big Meal of Choice: Big Meal of Choice: Big Meal of Choice: Big Meal of Choice:

7pm -12am 7pm -12am 7pm -12am 7pm -12am

List what you ate List what you ate List what you ate List what you ate
during this time: during this time: during this time: during this time:

12am - 4pm 12am - 4pm 12am - 4pm 12am - 4pm

FASTING PERIOD FASTING PERIOD FASTING PERIOD FASTING PERIOD

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 FOOD JOURNAL
FAST TRACK PLAN - PHASE THREE - WEEK NINE

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

List what you 6pm - Mini-Meal 1: 6pm - Mini-Meal 1: 6pm - Mini-Meal 1: 6pm - Mini-Meal 1: 6pm - Mini-Meal 1: List what you
ate on your ate on your
non-fasting days: non-fasting days:

6:30pm - Mini-Meal 2: 6:30pm - Mini-Meal 2: 6:30pm - Mini-Meal 2: 6:30pm - Mini-Meal 2: 6:30pm - Mini-Meal 2:

7-9pm 7-9pm 7-9pm 7-9pm 7-9pm

Big Meal of Choice: Big Meal of Choice: Big Meal of Choice: Big Meal of Choice: Big Meal of Choice:

9pm -12am 9pm -12am 9pm -12am 9pm -12am 9pm -12am
Dessert meal Dessert meal Dessert meal Dessert meal Dessert meal
of choice: of choice: of choice: of choice: of choice:

12am - 6pm 12am - 6pm 12am - 6pm 12am - 6pm 12am - 6pm
FASTING PERIOD FASTING PERIOD FASTING PERIOD FASTING PERIOD FASTING PERIOD

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 FOOD JOURNAL
FAST TRACK PLAN - PHASE THREE - WEEK TEN

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

List what you 6pm - Mini-Meal 1: 6pm - Mini-Meal 1: 6pm - Mini-Meal 1: 6pm - Mini-Meal 1: 6pm - Mini-Meal 1: List what you
ate on your ate on your
non-fasting days: non-fasting days:

6:30pm - Mini-Meal 2: 6:30pm - Mini-Meal 2: 6:30pm - Mini-Meal 2: 6:30pm - Mini-Meal 2: 6:30pm - Mini-Meal 2:

7-9pm 7-9pm 7-9pm 7-9pm 7-9pm

Big Meal of Choice: Big Meal of Choice: Big Meal of Choice: Big Meal of Choice: Big Meal of Choice:

9pm -12am 9pm -12am 9pm -12am 9pm -12am 9pm -12am
Dessert meal Dessert meal Dessert meal Dessert meal Dessert meal
of choice: of choice: of choice: of choice: of choice:

12am - 6pm 12am - 6pm 12am - 6pm 12am - 6pm 12am - 6pm
FASTING PERIOD FASTING PERIOD FASTING PERIOD FASTING PERIOD FASTING PERIOD

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 FOOD JOURNAL
FAST TRACK PLAN - PHASE THREE - WEEK ELEVEN

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

List what you 6pm - Mini-Meal 1: 6pm - Mini-Meal 1: 6pm - Mini-Meal 1: 6pm - Mini-Meal 1: 6pm - Mini-Meal 1: List what you
ate on your ate on your
non-fasting days: non-fasting days:

6:30pm - Mini-Meal 2: 6:30pm - Mini-Meal 2: 6:30pm - Mini-Meal 2: 6:30pm - Mini-Meal 2: 6:30pm - Mini-Meal 2:

7-9pm 7-9pm 7-9pm 7-9pm 7-9pm

Big Meal of Choice: Big Meal of Choice: Big Meal of Choice: Big Meal of Choice: Big Meal of Choice:

9pm -12am 9pm -12am 9pm -12am 9pm -12am 9pm -12am
Dessert meal Dessert meal Dessert meal Dessert meal Dessert meal
of choice: of choice: of choice: of choice: of choice:

12am - 6pm 12am - 6pm 12am - 6pm 12am - 6pm 12am - 6pm
FASTING PERIOD FASTING PERIOD FASTING PERIOD FASTING PERIOD FASTING PERIOD

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 FOOD JOURNAL
FAST TRACK PLAN - PHASE THREE - WEEK TWELVE

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

List what you 6pm - Mini-Meal 1: 6pm - Mini-Meal 1: 6pm - Mini-Meal 1: 6pm - Mini-Meal 1: 6pm - Mini-Meal 1: List what you
ate on your ate on your
non-fasting days: non-fasting days:

6:30pm - Mini-Meal 2: 6:30pm - Mini-Meal 2: 6:30pm - Mini-Meal 2: 6:30pm - Mini-Meal 2: 6:30pm - Mini-Meal 2:

7-9pm 7-9pm 7-9pm 7-9pm 7-9pm

Big Meal of Choice: Big Meal of Choice: Big Meal of Choice: Big Meal of Choice: Big Meal of Choice:

9pm -12am 9pm -12am 9pm -12am 9pm -12am 9pm -12am
Dessert meal Dessert meal Dessert meal Dessert meal Dessert meal
of choice: of choice: of choice: of choice: of choice:

12am - 6pm 12am - 6pm 12am - 6pm 12am - 6pm 12am - 6pm
FASTING PERIOD FASTING PERIOD FASTING PERIOD FASTING PERIOD FASTING PERIOD

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