16/8

INTERMITTENT

FASTING

BLUEPRINT

AARON FOUNTAIN

WWW.AARONFOUNTAIN.COM
16/8 INTERMITTENT

FASTING BLUEPRINT

1) Before you start, read my guide Intermittent Fasting 101: The 16/8 Daily
Fast, which includes a specific section for women.

2) This blueprint covers the 16/8 or "daily fast" method of intermittent fasting.
If you'd like more information about other fasting protocols, check out
Experiments With Intermittent Fasting by Precision Nutrition.

3) Give your body time to adjust! It may take a few days or weeks. See how
your body responds to fasting and adjust along the way.

4) Keep beverages calorie free! Drink plenty of water during your fast. Also
coffee and black/green tea is great too, just avoid adding calories to them.

5) Exercise during your fast for an extra fat loss boost. Fasted morning walks
and strength training can help you burn more fat as your body relies on fat for
fuel rather than food. If you feel light-headed, rest and drink plenty of water.
Give your body time to adjust.

6) Consume enough calories for your body type and goals. During your eating
window, eat nutritious meals that leave you full. Track your progress. If you'd
like to take a shot at tracking macro-nutrients, read Tracking Macros 101: The
Complete Guide.

7) Don’t overthink it. Have a BBQ or birthday party in the afternoon? Fast all
day and eat a huge meal at your event. Traveling? Make that a fast day and
eat when you arrive at your destination. This is not all-or-nothing. Skip a meal
if no healthy options are present and WHAT, you're intermittent fasting!

8) I'm here to help! Seriously, if you have any questions about fasting or
anything else fitness related, email me at aaron@aaronfountain.com.
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FASTING BLUEPRINT

Example Weekly Fasting Schedule With

Early Morning Fasted Training
DAY EXERCISE NUTRITION
MONDAY STRENGTH TRAINING HIGHER CALORIE AND CARB

TUESDAY REST / CARDIO / HIIT LOWER CALORIE AND CARB

WEDNESDAY STRENGTH TRAINING HIGHER CALORIE AND CARB

THURSDAY REST / CARDIO / HIIT LOWER CALORIE AND CARB

FRIDAY STRENGTH TRAINING HIGHER CALORIE AND CARB

SATURDAY REST LOWER CALORIE AND CARB

SUNDAY REST LOWER CALORIE AND CARB

Early Morning Fasted Strength

Training Sample Day Schedule
6:00 AM - Wake up, drink 2 cups (500 mL)water, Drink 1 cup (250 mL) black coffee
or green/black tea for “pre-workout” (caffeine).

7:00 AM - Workout session with 10 g BCAA during session (optional).

8:30 AM - Drink 10g BCAA or protein shake post workout.

10:00 AM - Drink 1 cup coffee (250 mL) black coffee or green/black tea. Drink 4
cups (1 L) water.

12:00 - 8:00 PM - Eat 2-3 meals, mostly whole, minimally processed foods.

Notes: Adjust times as necessary to your schedule. Fast is from 8:00pm to 12:00PM
(16 hours). Rest days follow the same structure and cardio can be done anytime.
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FASTING BLUEPRINT

Example Weekly Fasting Schedule

With Midday Fasted Training
DAY EXERCISE NUTRITION
MONDAY STRENGTH TRAINING HIGHER CALORIE AND CARB

TUESDAY REST / CARDIO / HIIT LOWER CALORIE AND CARB

WEDNESDAY STRENGTH TRAINING HIGHER CALORIE AND CARB

THURSDAY REST / CARDIO / HIIT LOWER CALORIE AND CARB

FRIDAY STRENGTH TRAINING HIGHER CALORIE AND CARB

SATURDAY REST LOWER CALORIE AND CARB

SUNDAY REST LOWER CALORIE AND CARB

Midday Fasted Strength

Training Sample Day Schedule
6:00 AM - Wake up, drink 2 cups (500 mL)water.

7:00 AM - Drink 1 cup coffee (250 mL) black coffee or green/black tea. Drink 4
cups (1 L) water.

9:00 AM - Drink 1 cup (250 mL) black coffee or green/black tea for “pre-workout”
(caffeine).

11:00 AM - Workout session with 10 g BCAA during session (optional).

12:00 - 8:00 PM - Eat 2-3 meals, mostly whole, minimally processed foods.

Notes: Adjust times as necessary to your schedule. Fast is from 8:00pm to 12:00PM
(16 hours). Rest days follow the same structure and cardio can be done anytime.
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FASTING BLUEPRINT

Example Weekly Fasting Schedule

With Evening Non-Fasted Training
DAY EXERCISE NUTRITION
MONDAY STRENGTH TRAINING HIGHER CALORIE AND CARB

TUESDAY REST / CARDIO / HIIT LOWER CALORIE AND CARB

WEDNESDAY STRENGTH TRAINING HIGHER CALORIE AND CARB

THURSDAY REST / CARDIO / HIIT LOWER CALORIE AND CARB

FRIDAY STRENGTH TRAINING HIGHER CALORIE AND CARB

SATURDAY REST LOWER CALORIE AND CARB

SUNDAY REST LOWER CALORIE AND CARB

Evening Non-Fasted Strength

Training Sample Day Schedule
6:00 AM - Wake up, drink 2 cups (500 mL)water.

7:00 AM - Drink 1 cup coffee (250 mL) black coffee or green/black tea. Drink 4
cups (1 L) water.

9:00 - 12:00 PM - Drink more water and black coffee / tea.

12:00 PM - Eat first meal (moderate size).

3:00 PM - Eat second meat (moderate size).

6:00 PM - Workout session.

8:00 PM - Eat third meal (largest size).

Notes: Adjust times as necessary to your schedule. Fast is from 8:00pm to 12:00PM
(16 hours). Rest days follow the same structure and cardio can be done anytime.
16/8 INTERMITTENT

FASTING BLUEPRINT

Monthly Tracking Worksheet

(Print this out)
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Wake Up Time:
Training Day or Rest Day:
Training or Cardio? Time:
Started eating at:
Stopped eating at:
Total time eating:
Total time fasting:

Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14

Wake Up Time:
Training Day or Rest Day:
Training or Cardio? Time:
Started eating at:
Stopped eating at:
Total time eating:
Total time fasting:

Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21

Wake Up Time:
Training Day or Rest Day:
Training or Cardio? Time:
Started eating at:
Stopped eating at:
Total time eating:
Total time fasting:

Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28

Wake Up Time:
Training Day or Rest Day:
Training or Cardio? Time:
Started eating at:
Stopped eating at:
Total time eating:
Total time fasting:
16/8 INTERMITTENT

FASTING BLUEPRINT

Monthly Tracking Worksheet

(Print this out)
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Wake Up Time:
Training Day or Rest Day:
Training or Cardio? Time:
Started eating at:
Stopped eating at:
Total time eating:
Total time fasting:

Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14

Wake Up Time:
Training Day or Rest Day:
Training or Cardio? Time:
Started eating at:
Stopped eating at:
Total time eating:
Total time fasting:

Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21

Wake Up Time:
Training Day or Rest Day:
Training or Cardio? Time:
Started eating at:
Stopped eating at:
Total time eating:
Total time fasting:

Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28

Wake Up Time:
Training Day or Rest Day:
Training or Cardio? Time:
Started eating at:
Stopped eating at:
Total time eating:
Total time fasting: