Here is an outline of my new Wednesday routine that incorporates intermittent fasting and strength training

This snapshot of a typical Wednesday is something I will follow for the next 4 weeks before changing the strength training components.

Tuesday night,
9:30PM (the night before)

Finished eating my last meal for the next 16 hours:

2 scoops mixed protein powder,
1/2 cup coconut milk
1/4 cup oats
1 Tbsp Almond Butter

Wednesday morning,

3 Beverly International Quadracarn (mixed Carnitine supplement)
1 cup of black coffee
Note: I can’t prove or disprove if this supplement is doing anything yet but my collective program is working awesome!


6 BCAA tablets, 4 Mass Amino Casein Tablets, 3 Quadracarn

12:15PM – 1:15PM
Workout #1

During the workout I sip a BCAA and L-Glutamine mixture (Beverly International Glutamine Select) with about 6g BCAA’s and 10g Glutamine.

The pre-workout aminos and “during workout” Aminos are very important to have a great workout in a 16 hour fasted state. They serve anabolic and anti-catabolic functions as well as provide the body with a readily available source of aminos to be converted into blood sugar.

Superset #1
1) Dumbbell reverse lunges (3 x 6-8 reps)
2) Incline Dumbbell Curls (3 x 10-12 reps)
3) Close neutral grip dumbbell press (3 x 8-10 reps)

Exercise #2
Leg Extensions with 60 seconds rest (7 x 6-12 reps)

Exercise #3
DB Front Squat (1 x 10-15 reps)

1:30PM – 2:00PM
Meal #1

1 1/2  scoops Beverly International Mass Maker Ultra
1 1/2 scoops beverly International Ultimate Muscle Protein
1 Banana

3:30PM – 4:00PM
Meal #2

8 oz low fat greek yogurt
1/2 cup fresh blueberries
1 Tbsp Cacao Nibs
2 tsp orange flavored fish oil (Barlean’s)
1.5 oz raw mixed nuts
2 Beverly International Fit Tabs (multi-vitamin)
4 Ultra 40 Liver Tablets

6:15PM – 7:15PM
Meal #3

2 medium grilled chicken breasts with cheddar cheese (small amount) and asparagus
1 1/2 pieces grilled corn on the cob with pastured butter and sea salt
2 cups mixed greens salad with fresh raspberries, Udo’s oil and balsamic vinegar
2 squares 90% dark chocolate with 2 tsp Almond Butter

9:30PM – 10:15PM
Workout #2

Heavy Barbell Bench Press (6 x 1-3 reps)
Single leg calf raises (6 x 12-20 reps)

10:45PM – 11:15PM
Meal #4

This will be my final meal for the next 16 hours again:

Breakfast wrap (who says this can only be at breakfast!)
3 Eggland’s best Whole Eggs
1 egg white (cheap generic egg)
1 oz cheddar cheese
2 tsp coconut oil (for cooking eggs)
1 Ezekiel sprouted grain wrap
Salsa and plain greek yogurt

1 cup organic whole milk
1 scoop Beverly International UMP protein
1 Tbsp natural peanut butter with flaxseeds