Intermittent Fasting - Achieve and Maintain Single Digit Body Fat for the Rest of Your Life
Intermittent Fasting – Achieve and
Maintain Single Digit Body Fat For The
Rest Of Your Life
Ryan Reynolds – Lean & Ripped Hollywood Body – For
Max Health and Sex Appeal
In order for a diet to work in the long run it must
be simple and effective.
Unfortunately most diets fail because they are too
complicated, too strict and too psychologically
However this new approach you’re about to learn
is something very simple and very effective, in fact
it’s an approach anyone could sustain for the rest
of their life with ease.
Before we get into talking about intermittent
fasting, let’s clear a few things up.
Why Most Diets Fail
Statistically, it was shown that about 95% of diets
fail in the long run.
Here are the 4 top reasons:
§ Psychologically challenging
§ Too strict- limiting favorite foods and alcohol =
setting ourselves for failure
§ Too complicated – counting calories etc…
§ Not very effective – results come very slowly, if
§ Not sustainable – a combination of all of these is
the reason why most people don’t last more than 7
days on a diet.
6 Small Meals Per Day Never Satisfy and Keep Us Hungry
All The Time
The problem with high frequency meal diets
Today it’s one of the most popular diet
approaches, eat 5-6 small meals throughout the
day to ‘sustain’ metabolism and ‘prevent’ muscle
Both of those claims are complete nonsense, as no
research has shown that minimizing meal quantity
but increasing frequency leads to increased fat
loss. And also intermittent fasting has no effect on
metabolism and muscle breakdown which will be
proven later in this article.
Why high-frequency small meal diet approach is
set for failure:
§ Not convenient – constantly cooking meals and
thinking where your next meal will come from
§ Constant hunger – bird portion meals never
satisfy your hunger. Instinctively I prefer to eat a
big meal that satisfies my appetite.
§ Your life revolves around it – people get
anxious when missing a meal, and cut corners in
social life to avoid cheating. (which is ridiculous
and totally unnecessary)
§ Constant cravings – focusing on eating ‘healthy’
every 2-3 hours is very hard and creates cravings
for our favorite foods.
§ Obsessive – Basically this type of nutrition
becomes obsessiveness which is not healthy for
the mind and social life.
§ Reduced health and lifespan – this will be
discussed in details in the second part of the
article. But keeping your digestive system
constantly at work prevents your body from
activating crucial rejuvenation processes that are
activated only during fasted state.
Conclusion: the high frequency, low quantity diet
is not efficient and not sustainable in the long run.
The best diet is the one you can sustain for
the rest of your life
Even full time bodybuilders and athletes will
eventually at some point in their lives will not be
able to sustain it, unlike intermittent fasting which
you can (and should) do even when 100 years old.
Intermittent fasting is not some diet you start and
finish. It’s a life-long lifestyle approach to nutrition
and health. An approach that will get you lean,
healthy, young looking, and long living…
The intermittent fasting diet is:
§ Simple – no special rules, no calorie counting, just
16-8 eating model.
§ Convenient – no need to think about food all day,
you eat your main meal in the evening.
§ Effective – you will see a weight loss of 150-400
grams per day. Which sums up nicely over 4-12
weeks (depending on your current weight)
§ Promotes health & longevity – will be discussed
at second part of this article
§ Sustainable – all of these factors make this diet
sustainable and easy to follow as long as you
Benefits of having a lean physique and single digit
Lean & Slightly Ripped - Streamlined, Aesthetic and
§ Sex appeal – lean people with low body fat are
universally sex appealing
§ Confidence- feel comfortable with your shirt
tucked in with no belly or man boobs sticking out.
§ Functional – lean people can engage and perform
well in almost any kind of sport (including rock
climbing, surfing and other stuff
bulked/pumped/fat people can’t do)
§ Six pack abs- the only way to have abs is to have
single digit body fat.
§ Easy to maintain - once you get there, life is
simple and you get to enjoy your favorite foods
§ Get ripped easily – adding ripped muscle
definition on top of a lean body is very easy and a
matter of 12 weeks of proper strength training.
Unlike fat people that can train for a year and still
see no real results (I’ve been there myself)
§ Health & longevity – statistically, lean people
live longer and suffer less from disease, with IF
(intermittent fasting) you can enjoy quality of life
even in your senior ages.
How Intermittent Fasting Works
Intermittent fasting is simple. Fast for 16 hours,
then eat for 8 hours.
8 hours of your fast are sleep, so it’s very simple,
but very effective strategy. This diet is basically
focused about skipping BREAKFAST (we don’t
want to break(the)fast because it has dozens of fat
loss and health benefits that are necessary to
achieve the lean & ripped body).
Optimally, you are recommended to eat 2 light
meals during the day and 1 big meal in the
evening, for specific reasons that will be outlined
Basically intermittent fasting will help you
to achieve and maintain a single digit body
fat for the rest of your life, with ease.
Get ready to change your life!
Benefits of Intermittent Fasting
Intermittent fasting benefits us in many aspects:
3.Health & longevity
#1 – Fat Loss Benefits
§ Raised metabolism – studies have shown that
short-term intermittent fasting (16-18 hours)
actually raises your metabolism and you burn
more fat. Unlike the common belief that fasting will
put you into ‘starvation mode’ that slows down
your metabolism. Studies have shown starvation
modes kicks in only after 3 days of fasting.
§ Increased stubborn fat loss – during the 12-
16th hour of your fast, the blood-flow to the hard
to get to areas is increased and your body starts
utilizing those areas as their it’s main source of
§ Increased growth hormone – HGH (human
growth hormone) boosts fat burn and muscle tone,
Hollywood celebrities pay thousands of dollars on
the black market to get a hold of it. Studies have
shown that you can increase your growth hormone
by 600% just by intermittent fasting…
§ Inhibited insulin – insulin is a fat storing
hormone. Whenever it’s inhibited, our body starts
using fat as its main source of energy. During the
fast your insulin will be very low and your body will
almost exclusively use fat as its source of energy.
This combination of 4 factors creates maximal fat
burning effect no other diet will provide.
Intermittent Fasting Maximizes Stubborn Fat Burn
#2 – Lifestyle Benefits
§ Increased Energy – fasting during the day
provides great increased energy, you will be
focused, energetic and have clear mind all day
§ Increased productivity – instead of preparing
meals and thinking about food, you focus on
getting things done with focus and clear mind.
§ No more hungers – unlike 5 small meals per day
that make you hungry all the time, with
intermittent fasting you never get hungry.
§ More free time – you won’t even understand how
much more productive you will become, by not
having to focus on eating every 2-3 hours, you will
be able to get much more things done during your
day without worrying about food at all.
§ Convenient – instead of 5-6 meals per day, you
eat 2 light meals during day, and 1 big meal in the
evening where you can relax and satisfy your
appetite to the fullest without counting any
§ Sustainable - this is the biggest benefit, during
my fat loss journey this is the only diet I was able
to effortlessly sustain all the way to single digit
body fat. I now eat enough calories to maintain my
weight, but still stick to the intermittent fasting
#3 – Health Benefits
Intermittent fasting increases lifespan, maintains
young biological age and preserve young skin
The health, longevity and anti-aging benefits of
intermittent fasting will be detailed at the end of
Example of How an Intermittent Fasting Day Looks
Here is the exact intermittent fasting meal plan I
used to achieve lean physique and single digit
12:00/13:00 – Omelet with veggies (light meal
17:00 – Cottage cheese + berries/apple (light
19:00 – 45 Minute Workout (Strengh
Training/Walking) – Rotate daily
20:00 – Meat/Fish + Carbs + Veggies (Main Meal
Of The Day)
20:00 – 12:00/13:00 – 16 to 17 Hour Fast
(Depends on your lunch time or appetite)
Repeat until reach goal.
Light Protein Meal #1 - 3 Egg Omlette with Veggies
As you can see the day consists of skipping
breakfast, eating two light protein based meals
during the day, working out almost fasted, and
then enjoying a huge satisfying meal in the
evening in a relaxed atmosphere.
Is big meal at evening a must ?
No you can alter your big meal timing, it can be
your lunch and then you eat to light protein meals.
Just make sure you eat those 3 meals in your 8
You can time them however you want, but
optimally your big meal should be saved for
evening time to preserve fat loss after your fast
and achieve optimal function during the day (will
be explained later).
In controlled studies, late eating patterns are
superior for fat loss and body composition.
Your fat loss is 100% managed by this diet.
No fat burning supplements, no steroids, no
cardio, no calorie counting, no strict rules.
Now, let’s get behind the scenes and see how this
really works, and why this diet is planned this way.
Carbs on training days, healthy-fats on rest days
§ Workout days : carb dominant day, moderate
protein, low fat.
§ Rest day: protein dominant day, moderate fat
(avocados, olives, almonds), low carb.
The 4 Keys To Successful Intermittent Fasting
We’ll try to cover 4 important points that make
this diet work:
1.Central nervous system integration
3.Smart Carb Consumption
4.Protein Oriented Diet
Key #1 – Central Nervous System Integration
Biologically, humans are nocturnal eaters. That’s
how our autononic nervous is built.
During the day you’re under the control of the
sympathetic nervous system (SNS) which keeps
you alert, energetic, focused and active- but the
SNS is inhibited by large meals. During the night
you’re under the control of the para-
sympathetic nervous system (PSNS) which is also
known as “rest-and-digest” mode. PSNS makes
you relaxed and promotes digestion – Hence, night
is your best time for your main meal.
On 95% of the days, I eat my big meal at the
evening, this is allows me for optimal functioning
during the day: productivity, energy and focus.
And be able to enjoy a nice satisfying meal in the
evening that allows me to rest and digest. Some
days I might go out to lunch with friends/family
(so I eat light protein meal at evening).
Eat your big meal whenever you want in your 8
hour window, but for reasons outlined above, it’s
recommended to eat 2 light protein meals during
day to stay energetic, focused & productive (13:00
and 17:00 are the times I have my light meals).
Our Ancestors Hunted During The Day, And Ate Big At
Key #2– Insulin Management
Insulin is a fat storage hormone, and whenever
insulin is raised it prevents our body from using fat
as its source of energy.
Therefore you guessed right, our diet is focused
around keeping insulin low. Fasting inhibits insulin,
and light protein meals hardly trigger it, which
allows us to sustain a smooth fat-burning process.
However, is insulin our enemy, and should we
avoid carbs completely ?
The answer is HELL NO!
Carbs are fantastic and insulin is your friend. You
just need the right timing and the right quantities
so your body utilizes it properly for energy and
Key #3 – Smart Carb Consumption
99% of people consume carbs in the wrong time
and in the wrong quantities, which is the #1
reason for obesity today.
There’s no need to get angry and blame carbs, we
can only blame ourselves for not using them
There are many diet approaches today that all
revolve around carbs: no carb, low carb, slow
Carb depletion = miserable, stressed, non-stop
cravings and poor brain function.
Carbs are necessary and serve as fuel for your
brain and body.
Instead, be smart about carbs. You can call it the
smart-carb diet approach.
Time your carbs: we aim to eat our carbs post-
workout (strength training).
On non-training days, replace carbs with healthy
fats (avocado, nuts, dark chocolate) – consume in
moderation of course.
More optimally, you want to consume carbs at
evening/night and post-workout.
Our digestive system is designed to be activated at
night, and it happily welcomes carbs (unlike during
day time that gives you energy crashes).
Conclusion: You can eat carbs guilt-free and avoid
gaining an ounce of fat.
1.Improved protein synthesis - carbs actually help
the protein to build a better muscle
2.Replenish depleted muscle glycogen – your carbs
don’t get stored as fat but utilized exclusively as
energy for the body
The quantity: 100 grams of carbs recommended
per day for fat loss. So you eat 100 grams of carbs
with your big evening, post-workout meal.
The quality: Eat healthy, complex, non-
proccessed carbs like Brown rice, yams, black
beans. Instead of pasta / white bread. You can get
a list of healthy carbs on our foods to eat page.
Healthy Fats Will Help You Lose Fat - Improper Carb
Consumption Is The Reason Why Everyone Is Fat
Key #4 – Protein Oriented Diet
So why we eat 2 light protein based meals during
§ Preserve Muscle
After your 16 hour fast you want to prevent
muscles from entering breakdown state. Consume
light protein sources such as eggs, cottage cheese
and whey protein.
§ Control Hunger
Proteins are very effective hunger managers, 3
egg omelet or 250g of cottage cheese can get you
satiated for hours all the way to 19:00-20:00 PM
easily (where you eat your main big meal of the
§ Sustain Fat Loss
Light protein meals will increase glucagon (fat
burning hormone) and inhibit insulin (fat storing
hormone). So after your 16 hour fast where you’ve
burnt fat, you continue burning fat throughout the
day until your dinner (main meal of the day).
§ Maintain Proper Functioning
Light protein meal doesn’t inhibit your sympathetic
nervous system – so you stay alert, focused,
productive and energetic throughout the day.
Adapting to a habitual high-protein diet is one of
the most important changes you can do for long-
term body fat control.
Two Common Fasting Myths
Myth #1: Fasting will cause you to lose
Serge Nubret - 2nd Place Mr. Olympia - Ate Just 1 Meal
Per Day of 5,000 Calories
Muscle catabolism only occurs on prolonged fasting
of 24+ hours. Intermittent short-term fasting only
promotes muscle preservation through the release
of HGH (human growth hormone).
So all the nonsense of eating every 2-3 hours, so
you won’t lose muscle were made up by
supplement corporations that offer you shakes and
bars as a replacement for your meals. They know
no normal person can cook 5-6 meals per day.
Serge was competing with Arnold at his best days,
and was second to him.
Does it look like Serge was losing muscle because
of his intermittent fasting approach ?
This is clear proof that the 6 meals per day is
complete B.S – and intermittent fasting will not
cause you to lose any muscle considering that
consume enough protein. Additionally intermittent
fasting maintains young biological age (will be
Myth #2: Fasting will reduce your metabolism
Yes, metabolism is reduced after 24-72 hours of
fasting, which we don’t do on our intermittent
fasting lifestyle. In fact, studies have shown that
short-term fasting of 16 hours increases your
Intermittent fasting is not prolonged fasting, you
fast for 16 hours max (8 of which you sleep), so no
loss of muscle or metabolism occurs, only
supercharged fat loss.
After a week of productive intermittent fasting, a
cheat meal is necessary for several reasons:
1.Restore metabolism (the re-feed, boosts your
metabolism back to peak levels)
2.Restore glycogen in muscles (any depletion that
might be caused during the week is now brought
3.Get psychologically satisfied, and happily continue
another week of fun & easy intermittent fasting
Cheat Meals - Enjoy Responsibly (Don't Overdo It)
Let’s be honest, it’s impossible to prevent
ourselves from eating our favorite foods in the
long run, therefore we allow it to ourselves every
week. And every week during our diet we imagine
the huge cheat meal we’re going to have.
Avoid cheat days where you eat like madman all
day long, this puts on lots of fat on you and you
will destroy a whole week of progress with such
Try to avoid drinking your calories in form of sweet
drinks. I had always bad results with them and
they destroyed 2-3 days of progress. Chew your
‘cheat’ calories and there will be no set-backs.
The Truth About Alcohol
Preventing alcohol = setting yourself for failure
Alcohol is part of a normal, healthy social life and
avoiding it is completely unnecessary.
Let’s discuss two myths regarding Alcohol.
Myth #1: Alcohol Lowers Your Testosterone
I love scientific claims. People use them without
stating the exact numbers behind those studies. If
you refer to the study about testosterone reduced
by alcohol, you will see that 6 beers, will reduce
your testosterone by 6% (for 24 hours max)…
Can you live with that? I can.
I love the fitness/weight-loss industry that turns
small things into big controversy.
Social Drinking In Moderation Will Not Affect Fat Loss
Myth #2: Alcohol Makes You Fat
When consumed in moderation, and not consumed
with burgers and fries, you can maintain lean and
ripped physique and still enjoy drinking when
The problem starts when you have bad diet all
week, then you get ‘munchies’ feeling from alcohol
and you add fries and other fattening foods, this is
where people fall in the trap of ‘beer belly’.
Other than that, moderate, social drinking is fine.
3 Common Intermittent Fasting Mistakes
Mistake #1: Undereating
Fasting has interesting effects, sometimes after a
16 hour fast, we won’t feel hungry at all, but
nevertheless, don’t skip your meals. Keep it light
during the day, and eat a heavy meal in the
evening as supper.
I’ve done all possible variations and mistakes. I’ve
tried skipping the last meal because I wasn’t very
hungry and thought I can speed my fat loss
process, which resulted in eating a whole cake at
night because of huge hunger surge. I’ve tried to
eliminate carbs on my big meal on days of not
training, again I had the emotional surges of
eating and couldn’t last more than a few days.
Mistake #2: Over-carbing
Some of you might be big carb eaters, and this can
slow your diet very much as carbs are packed in
calories. You should eat carbs in moderation, just
enough to recharge energy for next day, and
maintain proper brain and body function.
So please don’t go super crazy on your big evening
meal, it’s recommended that for fat loss you eat
maximum 100 grams of carbs. And for single-digit
body fat maintenance about 150 grams of carbs.
Mistake #3: Consuming ‘innocent’ diet killers
These are usually small foods that seem innocent
but in fact are packed with calories and sugars.
§ Syrups. Avoid at all cost. Drink water with
lime/mint, green tea, black coffee (no sugar, milk)
§ Honey – delicious with tea or cottage cheese, but
is packed with sugars (I would avoid it until goal is
reached, then you can enjoy every day)
§ Tahini – seems innocent, but contains 5 times
more calories than in brown rice (I prefer to eat
§ Ketchup – delicious, because it’s packed with
sugars. I suggest consuming it only in your big
evening meal (optimally post-workout)
§ Sauces – like Teriyaki, contains lots of soy and
sugars. Very bad for health, I recommend avoiding
soy whether you’re on a diet or not. (Soy is high in
estrogens and causes man boobs)
There are many more silent diet killers, please
watch ingredients before adding anything to your
Check Nutrition Value On Foods to Avoid Innocent Diet
Tips for Getting Through the 16-Hour Fast
§ Get yourself busy – Your day is now free of
thinking about food, take advantage of it and get
as productive as possible.
§ Don’t skip your light protein meals – and make
sure you’re getting enough protein in your light
meals. They are very effective in satiating hunger.
Don’t eat half a cup of cottage cheese, eat a full
§ Drink black coffee or green tea – Both are
great appetite suppressants (I drink black coffee at
8:00 and 16:00 every day) Sugar & milk free of
§ Put things into perspective – People have
fasted for 40 days and still felt great (you can see
videos on Youtube) Normally you shouldn’t feel
any hunger if you get enough protein on your light
§ Imagine your cheat meal – Think of the
amazing, rewarding, big, cheat meal you’re going
to have in a few days. Plan out exactly what you’re
going to eat and where you’re going to get it from
and how you’re going to prepare it. This has
always helped me to get excited and motivated to
keep going without cheating during the week.
Intermittent Fasting and Cardio
One Sprinting Session Per Week Is More Than Enough For
Maintaining Cardiovascular Health
Cardio can burn more calories, however it is not
If you stick to your diet, it will be more than
enough for your fat loss.
The Ripped Hollywood Body system is focused on
intermittent fasting + strength training (3
workouts per week).
On days you’re not training, just take 45 minute
walk before/after the big evening meal.
Doing cardio, especially HIIT just drains your
central nervous system and eventually will
interfere with your diet and training.
If for some reason you insist on cardio for
conditioning reason for example, try to make sure
it doesn’t interfere with your diet.
Once you achieve your goal, you can do all the
cardio you want.
Your fat loss can be 100% managed by your
intermittent fasting diet, and is a streamlined
process all the way down to 6% body fat.
Intermittent Fasting and Anti-Aging
Longevity is NOT just about increasing lifespan. It
is also about keeping yourself biologically young.
And with intermittent fasting it is possible.
In order to reach the best muscle, skin and bone
composition, you want to reduce the percentage of
the dying cells in the tissues. Intermittent fasting
is a great way to do this since it triggers a process
Your body will recycle sick cells, tumors, and over-
used fibers to build new tissues. This process will
not only keep you young, it will keep you much
stronger and leaner. Really lean and strong people
have excellent muscle composition that is much
better than people that eat non-stop and look
When your body is forced to break its tissues, it
always prefers to sacrifice first its damaged
proteins and old or sick cells. Technically all
damaged proteins and old, sick and cancerous cells
are tagged by immune cells to be digested by the
body’s ubiquitin enzymes and the nitrogen
byproducts are then recycled back into new cells
By daily triggering this rejuvenation mechanism
through intermittent fasting. You provide yourself
with long-lasting anti-aging benefits.
Intermittent Fasting Preserves Young Biological Muscle
Age - Serge Nubret at 70 Years Of Age!
It’s your choice. I know that I, and many of my
website members will stick to the intermittent
fasting lifestyle for the rest of their lives.
It’s just too effective, beneficial and convenient to
A Final Note
The journey to achieving a ripped Hollywood body
is fairly fun and pretty much straight forward when
combining the protocols intermittent fasting and
Lean & Ripped Physique
Intermittent fasting is a fantastic diet protocol that
allows you to enter a prolonged calorie deficit
without any hungers, mental challenges or strict
I was able to recharge every weekend with my
favorite cheat foods, and now after reaching my
goal the maintenance is much more simple. You
just can’t ignore the benefits of having a lean and
Great energy, feel comfortable in clothes, look
great, better skin, more confidence, more sex
appeal, more attention, more respect and the list
This road is worth taking, we only live once after
all, do you want to look back and regret for not
making the progress? You will not get a feeling of
self-accomplishment from being an average couch
potato that spends time watching various TV series
all day long, believe me, I’ve done that.
I really hope you’ve got something out of my
Best of luck for getting lean & ripped — I really
hope it goes without a glitch.
Oh, and click the orange button below to see the
plan that worked for me …
See you on the inside,
- Dave Clark