Ebook by Coach Mac · Instant PDF
How to Put Your Body in Fat Burning Mode
January 1, 2026 I weighed 247 pounds. By June I was 200 and still lifting heavy. This is the honest playbook I used: fasting without the hype, protein first meals, training hard while you cut, and a 7 day plan you can start this week.
- 32 pages, 12 chapters
- Download right after you pay
My result, not a promise of yours. Results vary. Not medical advice.
The cut behind the book
247 to 200. Same man, same height.
Both photos are mine, from the book, shown side by side at the same scale. Forty seven pounds between January and June of stacked habits. One data point, not a guarantee.
12 years
coaching clients in Tampa Bay and online
PRO Supps
sponsored athlete
NPTI diploma
certified personal trainer
383K TikTok
@fosterphysique
23.5K Instagram
@fosterphysique
Straight talk
Fasting is a tool, not magic
The deficit still decides
Fat loss comes from eating less energy than you use over time. Fasting, lower carbs and cardio are tools for getting there, not loopholes.
Protein and lifting protect muscle
Hit your protein and keep training hard so the weight you lose is fat, not the muscle that gives you shape.
Fasting is optional
Many people do well with an eating window. Plenty do not. The book shows you how to use it, and how to skip it and still make progress.
No magic switch
Nobody locks into fat burning forever after one hack, and nobody burns only belly fat. If someone promises that, they are selling.
What is inside
12 chapters, start to finish
- 01
My story: 247 to 200
January 1, 2026 to June 2026. What I changed, what it felt like, and what I kept doing.
- 02
What fat burning mode really means
Fuel switching, insulin and the calorie deficit that still runs the show.
- 03
Intermittent fasting: benefits and limits
A useful tool, not a religion. Who it helps and where it stops helping.
- 04
Fasting schedules, 12:12 to 16:8
A 7 day ramp so you earn the longer window instead of starting there.
See all 12 chapters
- 05
How to break a fast and what I eat
Protein first, then the rest. The meals I actually ate on my cut.
- 06
Lowering carbs and carb cycling
How to pull carbs back without wrecking your training.
- 07
Carb flu survival guide
Why the first days can feel rough and the water and salt habits that help.
- 08
Training while fasting
Lifting heavy through a cut, and when to eat first instead.
- 09
Hydration, sleep and supplements
Habits first. Supplements are convenient at best.
- 10
Mistakes that stall fat loss
The common traps that quietly erase a deficit.
- 11
7 day plan and tracking
Daily non negotiables, a sample 16:8 day and a weekly tracker.
- 12
FAQ and references
Straight answers plus the research the book leans on.
Look inside
Two real pages from the book
Who it is for, and who should not fast
A good fit if
- You want a simple structure for eating, training and sleep during a cut
- You are curious about intermittent fasting and want the honest version
- You train, or want to start, and want to keep your strength while you lean out
- You like a 7 day plan and a tracker you can start this week
Do not fast if
- You are under 18 and do not have a clinician guiding you
- You are pregnant or breastfeeding
- You have a history of eating disorders
- You have type 1 diabetes or take insulin, unless your care team designs it
- You are frail, underweight or recovering from illness
Talk to your doctor first if you have diabetes or take blood sugar medication, have a heart, kidney, adrenal or thyroid condition, take prescription medication that needs food timing, or feel unwell trying anything in the book. Coach Mac is a personal trainer, not a doctor or dietitian.
Read it, then run it
The ebook
$9.99
- 32 page PDF, 12 chapters
- 7 day plan and weekly tracker
Ebook + 4 Week Starter
$29
$36.99 if bought separately, you save $7.99
- Everything in the ebook
- The 4 Week Starter, the same plan sold for $27 on its own
- 4 weeks of training built to your days and equipment
- 7 rotating meal days with a grocery list
- A few setup questions after you pay, then your plan is built
Questions
How do I get the ebook?
Right after you pay, your order page opens with a download button for the PDF. Your receipt email links back to that page, and it makes a fresh download link whenever you need one.
Do I have to fast?
No. Fasting is one tool in the book, not a requirement. A real calorie deficit, enough protein and hard training are the pieces that carry over to everyone.
Will this burn belly fat only?
No. Spot reduction is a myth. Total fat loss and training change how you look.
How fast will I lose?
It depends on your starting point, how consistent you are, your sleep and your training. My 47 pounds took from January to June of stacked habits. That is my result, not a promise of yours. Results vary.
Do I need supplements?
No. They are convenient at best. Habits come first.
What does the 4 Week Starter add?
It is the same 4 Week Starter sold on its own: four weeks of training built around your days and equipment, plus meal days and a grocery list. After you pay you answer a few setup questions and your plan is built from them.
Is this medical advice?
No. Coach Mac is a personal trainer, not a doctor or dietitian. Read the medical disclaimer at the start of the book, and talk to your doctor first if any of the cautions above apply to you.
Start this week
Questions before you buy? Text Coach Mac.
Text Coach Mac · (754) 294 6194