For you if
You want to start keto + fasting with the days pre-written, and you'd rather follow a sequence than assemble one from videos and comments.
APEX Predator · For men
What would your next 21 days look like if every day was already planned?
The APEX 21-Day Keto + Fasting Planner: 14 pages that put your eating windows, meals, workouts, and hydration targets on a calendar — three phases that build on each other, so day 1 is gentle and day 21 is dialled in.
$7 — one-time purchase. No subscription. 14-page PDF. Written from years of self-experiment by a former trainer. Independent education — not medical advice.
Start free instead
Start free: the APEX IF Quick-Start Guide.
Not ready to spend $7? Take the free APEX IF Quick-Start Guide first — 8 pages on the schedules and the system. It's the free first step of this same ladder.
The problem
It died on an unplanned Tuesday.
It sounds like your last attempt died the same way most do: not with a blowout, but with an unplanned Tuesday. No window set, nothing prepped, training skipped — and by Friday the whole thing felt broken.
He built this planner out of his own years of that cycle. A former trainer who could write a perfect program and still couldn't make a diet stick, until he stopped relying on daily willpower and started relying on a written sequence: fasts that start gentle, windows that tighten on a schedule, training days already assigned. This planner is that sequence, refined into 21 days you can follow top to bottom — the thinking is already done.
Bottom line: you don't rise to your motivation. You run the page you're on.
What's inside
21-Day Keto + Fasting Planner — APEX edition, 14-page PDF
- The full 21-day schedule — every day specifies its eating window (or fast), its workout, and its hydration targets. Nothing is left to decide in the morning.
- Three phases, in order — Phase 1, Adaptation (days 1–7): gentle 12–16h windows plus marked 24h fasts, eat plenty, don't restrict. Phase 2, Acceleration (days 8–14): 16–20h fasts, strict keto, electrolytes dialled in. Phase 3, Optimization (days 15–21): experiment with 20:4, OMAD, and longer fasts to find your protocol — the order matters, and the planner says why.
- Training built into the days — lifting days (chest/biceps, back/triceps, shoulders/abs, legs) and 20-minute HIIT cardio days alternate with scheduled rest days across the three weeks.
- The preparation drink — the 3x-daily recipe he uses (apple cider vinegar, cayenne, pink sea salt), printed where the days begin.
- The "Why I Built This" intro — the honest version of how the plan was earned, so you know whose system you're running.
Future pace
Picture day 9.
Picture day 9: you don't check an app or argue with yourself — you open the planner, see the window and the session, and run it. The plan holds the decisions; you hold the effort. Twenty-one days of that is what "dialled in" actually means.
Honest fit
Who this is for — and who it isn't.
Not for you if
You want a custom medical plan, a calorie-counted meal service, or a guarantee. This is a structured self-run plan, with a doctor disclaimer in it for a reason.
Bring it together
Your foundation. Or the full collection.
Foundation Pack — $59
The three branded guides together — Planner, Supplement Guide, Workout Guide — in one purchase, plus the Keto Drinking Guide (9 pp) as a bonus: what to drink, what to dodge, how to order at the bar, the morning-after protocol. It isn't sold on its own anywhere.
See everything included →Complete Package — $79
The Foundation's three guides plus the shared Keto Cookbook (149 recipes), the Dessert Recipes, and the Herbal Wellness guide, plus the Keto Drinking Guide (9 pp) as a bonus: what to drink, what to dodge, how to order at the bar, the morning-after protocol.
See everything included →149 recipes, shared by every brand. Sold on its own, or included in Complete. See the Cookbook →
Good to know
Before you choose.
I'm new to fasting. Is day 1 going to crush me?
No — that's the point of Phase 1. The first week is gentle windows and plenty of food; the harder fasts are marked and phased in. The planner explicitly warns against skipping ahead.
What if I miss a day?
The phases build on each other, but the plan is a sequence, not a streak contest — you pick up the next scheduled day and keep the order. The planner's job is to remove the "now what?" that usually ends a run.
Can't I find a 21-day plan free online?
Fragments, yes — usually a meal list with no fasting structure, no training, and no phasing, written to rank on Google. This is one practitioner's tested sequence: windows, meals, workouts, and hydration on the same page, by the same author as the rest of the system.
Do I need the other guides first?
No. The Planner stands alone. The free Quick-Start Guide explains the schedules if you want the background first; the Supplement Guide is the natural companion when the electrolyte questions start.
Is this a subscription?
No. One-time purchase, $7, checkout hosted by Stripe. After payment you're redirected to your download page and your receipt email carries the link.
Will this work for me?
No honest seller can promise you that, and this page won't. What it promises is what's on the cover: 21 fully planned days, phased so a beginner can start and a lifter can finish. What you do with them is yours.