- B E C O M E F O R E V E R F I T.

C O M -

BEGINNER’S GUIDE TO
INTERMITTENT FASTING
 W H AT W I L L T H I S
GUIDE COVER?

1 2 3
PA R T O N E PA R T T W O PA R T T H R E E

What is intermittent How do I implement

The benefits of
fasting and why this into my busy
intermittent fasting.
would anyone do it? life?

Marshal McKenzie (@TheForeverFit)

Thanks for downloading! Glad to see your
interest in intermittent fasting. Let me tell
you a bit about myself. I’m a passionate
fitness and intermittent fasting coach who
helps people like you transform their body
and improve their overall happiness in life.
No matter your goal, I can help you build
dense muscle, lose loads of fat or anything
in between!

BecomeForeverFit.com
 PA R T O N E

01
“The largest opportunities
are found in ideas that go
against the grain”
-Omar Hamoui

WHAT IS
INTERMITTENT
FA S T I N G ?
You’ve heard it mentioned online, by Hollywood magazines, and
probably even in person by now. But what exactly is it? Let’s dig
into what the fuss is all about.
 Simply put, intermittent
fasting is an eating pattern in
WHAT IS 
 which a person transitions
INTERMITTENT
 from periods of eating and
FA S T I N G ? fasting.
PA R T 1
Rather than focusing on
which foods to eat, it focuses
more on the when to eat.

There are many types of

intermittent fasting. For
example, there are the 5:2,
16:8, 18:6, and 20:4
methods.

For this guide, I am going to

be focusing on what I have
found to work best over 1
year of first hand
experimenting. Ideally you
can choose which method
best suits your lifestyle.

Regardless… all of this leads

to the simple question, why
would anyone do this?
Contrary to belief, intermittent Clearly, there isn’t anything
fasting (referred to as IF “unnatural” about IF. It has been
hereon) has been around as around much longer than you
long as humans have. We’ve and I have.
actually been fasting for
thousands of years. Typically, it There’s a reason you never see
was because of food scarcity. pictures (or mockups) of obese
They would hunt all day hunter & gatherers. Obesity is a
(fasted), catch prey, and then health trend due to the
feast until they couldn't abundance of food we have
anymore. access to.

When you think about it, you With this ease of access to
already fast for a short period food, people eat over their
while you sleep too. The 16:8 body’s required calories
method, which is 16 hours frequently. It then stores the
fasting, with an 8 hour eating excess calories as fat.
window, can be as simple as
pushing breakfast back some IF is a great way to reduce the
hours after you wake up. amount of calories you intake.
Therefore making it hard to eat
E.g. Eat from 2pm until 10pm. 0 a surplus of calories, leading to
calories outside that window. natural weight loss.

17 x body weight (lbs) = mass gain

15 x body weight (lbs) = maintenance calories
12 x body weight (lbs) = fat loss
INTERMITTENT FASTING AS A
TOOL FOR WEIGHT LOSS

Weight loss or gain is as simple

as calories in vs calories out.

If you burn more calories than

you intake, you lose weight. If
you intake more calories than
you burn, the excess is stored as
fat.

It really is as simple as that.

Intermittent fasting can be a very

effective way of restricting the
amount of calories you intake,
hence creating a calorie deficit,
which leads to weight loss.

*This is why I am able to

fulfill my sweet tooth
everyday, yet maintain a
*How do I know if i’m going over my
lean physique. I make sure calories for the day?
my serving of ice cream I track the food I eat using
MyFitnessPal.
doesn't make me go into a It’s free and I highly suggest you
use it.
calorie surplus.
 PA R T T W O

02
“We are wired for feast and
famine, not feast, feast,
feast.”
-Jason Fung

WHAT ARE THE

BENEFITS OF IF?

Wait, there are benefits other than weight loss?

 Moving forward, IF actually triggers
some very beneficial body
changes!

WHAT ARE Some of these benefits include:

THE BENEFITS
• Dramatic increase in human
OF IF? growth hormone (anti-aging,
PA R T 2
muscle growth, fat loss
properties)

• Significant reduction in blood

sugar and insulin levels

• Effective calorie restrictor &

natural fat burner

• Some research even points that it

may help reduce risk of
Alzheimer’s, cancer, type 2
diabetes

Not to mention, one of the biggest

benefits is the amount of time you
are going to save not having to
worry about eating for part of your
day.

I personally consider IF a “life hack”

to becoming more energetic,
productive, chiseled and thus
happier overall.
 INTERMITTENT FASTING VS
“ DI E T S”
INTERMITTENT

K E TO D I E T DIET PILLS/SUPPS
FA S T I N G

Sustainable lifestyle
❌ Hard to sustain ❌ Unsustainable
change
Natural & healthy Ketosis required for
❌ ❌ Unnatural & unhealthy
weight loss over time weight loss
Unnecessary
2 large meals a day ❌ Many unsatisfying meals ❌ hormones/chemicals in
No meal prep or your body
eating every 2 hours ❌ No carbs
❌ Does not work

No food restrictions Keto flu,

❌ ❌ Increased heart rate
mood swings, headaches
Feel full & satisfied
❌ If you cheat and leave ❌ Increased blood pressure
Energetic & productive ketosis, back to square 1
❌ Flu like symptoms
while fasted
I am not saying that the
IF is more of a lifestyle keto diet doesn't work for Diet pills and most
change. Once you weight loss. It does, supplements (key word,
transition to it, you wont when in ketosis. most, not all) are simply
ever have problems with However, to stay in a money grab from
weight gain again. You ketosis, most people will people hungry for quick
will become a forever fit. feel miserable, hungry, results with little effort.
It is also very effective craving carbs, and overall Very unhealthy and
for muscular people unsatisfied. Then they unsustainable. Let your
looking to retain muscle cheat and drop the diet. body function naturally.
but shred body fat. Hence, unsustainable.
 PA R T T H R E E

03
“It’s not about “having”
time. It’s about making
time.” -Unknown

IMPLEMENTING IF
INTO YOUR
LIFESTYLE
Let’s figure out how you can reap the benefits of intermittent
fasting.
WHAT IS THE 16:8 METHOD?
HOW DO I DO IT?
Potentially the most common method of intermittent fasting is 16:8. This is what
I use as well.

So, this means you fast for 16 hours and eat all of your daily calories in a 8 hour
window. It’s amazing because after your meals, you will feel full and satisfied.
No more hassle of having to eat every 2 hours.

For example:

Fast from 10pm until 2pm the following day.

OR
Fast from 8pm until 12pm the following day.
OR
Fast from 6pm until 10am the following day.

These are only a few examples. You can literally make the 16 hour fasted
window anytime that works for you and your lifestyle. One thing I highly
recommend doing is using your sleep as part of your fast. I wouldn’t
recommend to wake up and eat, then try fasting for 16 hours. You will be
hungry and grumpy all day!


During a fast, you can consume 0 calorie drinks such as black coffee (NO
MILK, SUGAR, CREAM), black tea, 0 calorie energy drinks, 0 calorie pre
workouts and BCAA’s. I highly recommend drinking black coffee to blunt your
appetite in the morning while your body adjusts to first eating later in the day.

Whatever your wake up time, bed time, lifestyle, you can integrate it. If you still
need help, send me a DM on twitter @TheForeverFit and we’ll figure something
out for you.

RECOMMENDED APPS
“Zero” - Fasting tracker
“MyFitnessPal” - Food tracker
“Full Fitness” - Lifting tracker
 “Won’t I get really hungry?”
After a brief adjustment period of 1-2
weeks, your body will adapt to the
lesser frequency of meals. Black
coffee helps me with blunting my
hunger.

FA Q “How am I going to have energy to

workout? How do I workout fasted?
D O N ’ T W O R RY, I K N O W
This was my first concern when
YOU ’VE GOT QUESTIONS started IF. Turns out, after a few
weeks, your body switches from
burning carbs to burning fat for
workout fuel. When it does, you’ll have
a ton of energy while working out
fasted. It’s awesome!

“When do I complete my training? I

work a 9-5/overnight?”
Don’t stress this too much. If you can’t
train until after work, or after you’ve
broken your fast, so be it. You will still
reap the IF benefits. Just workout
whenever you can fit it in your
schedule. There is no best time for
everyone.

“Won’t I lose muscle mass if I do this?”

Nope. As long as your body get’s its
necessary daily calories (maintenance
calories as we talked about) and
adequate protein, you will not lose
muscle. Your body will burn fat for fuel.

“How much should I eat while IF?

Eat for your goals! If you want to lose
fat, eat 300-500 under your
maintenance calories daily. If you want
to build muscle, eat 200-300 over your
maintenance weight to gain muscle
and minimal fat.
 CONCLUSION

So there you have it.

I have been intermittent fasting for just 1 year* and my

mental focus, muscle mass, and overall happiness has
never been higher.

If you want to experience the

feeling that a transformation
has on your life:

• Follow @TheForeverFit on
twitter

• Watch for my upcoming

courses

*Mar 2/18-Mar 3/19

MY PROGRAMS WILL MAKE YOU A FOREVER FIT.
NO FLUFF. NO BULLSH*T.

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