For you if
You're starting keto + fasting and want the days pre-written at a beginner's pace.
Keto Muscle Method · For every beginner
What if your first 21 days of keto were already written out for you?
The Keto Muscle Method 21-Day Planner: 14 pages where every day tells you its eating window, its meals, its workout, and its hydration target — in three phases that start gentle, so a beginner can actually begin.
$7 — one-time purchase. No subscription. 14-page PDF. Simple, clear, in order. Independent education — not medical advice.
Start free instead
Start free: the Valkyrie IF Quick-Start Guide.
The free KMM IF Quick-Start Guide — 8 pages, simple and clear — by email.
The problem
The beginner's trap.
It sounds like the beginner's trap: you decide to start, open ten tabs to "learn first," and three weeks later you know a lot about keto and have done none of it.
This planner is the opposite of learning first. It was built by a coach who spent years experimenting on himself — changing one variable at a time, keeping what worked — and then wrote down the resulting sequence so a beginner could run it in order: gentle windows first, stricter weeks second, experimentation last, when you're ready for it. You don't study the plan. You follow the page you're on, and the understanding arrives by doing.
Bottom line: 21 days, already decided. Your only job is today.
What's inside
21-Day Keto + Fasting Planner — KMM edition, 14-page PDF
- The full 21-day schedule — each day lists its eating window (or fast), its workout, and its hydration targets. Nothing to work out for yourself.
- Three phases, in order — Phase 1, Adaptation (days 1–7): gentle 12–16 hour windows plus marked 24-hour fasts; eat plenty, don't restrict. Phase 2, Acceleration (days 8–14): longer 16–20 hour fasts, strict keto, electrolytes dialled in. Phase 3, Optimization (days 15–21): try 20:4, OMAD, and longer fasts, and find the version that fits you.
- Training days built in — simple lifting days and short cardio days alternate with scheduled rest days.
- The preparation drink — the three-times-a-day recipe the plan runs on, printed where the days begin.
- A plain-English intro — why he built it, and why the phases are in this order — written for a first-timer, not a practitioner.
Future pace
Picture day 5.
Picture day 5: no research, no debate — you look at the page, see the window and the workout, and do them. By the time the plan asks more of you in week two, you'll have nine days of proof that you can do this.
Honest fit
Who this is for — and who it isn't.
Not for you if
You want a medically supervised program, or a promise. This is a clear, structured, self-run plan — with the doctor disclaimer printed in it, like every guide in this line.
Bring it together
Your foundation. Or the full collection.
Foundation Pack — $59
The three 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've never fasted a day in my life. Really — day one?
Really. Week one is the gentle week by design: shorter windows, plenty of food. The plan tells you not to skip ahead; the harder fasts are scheduled for when you've adapted.
What if I mess up a day?
You turn the page to the next scheduled day. The plan is a sequence, not an exam — there's nothing to fail, only a next day to run.
Why not just use a free app or printable?
Apps track; they don't teach a sequence. Printables list meals without the fasting structure or the phases. This is one coach's tested order of days — windows, food, training, and water on the same page.
Do I need the other guides?
No. The free Quick-Start explains the schedules if you want them first; the Supplement Guide answers the questions week two usually brings. Each stands alone.
Subscription? Delivery?
One-time purchase, $7, Stripe checkout. After payment you're redirected to the download page; your receipt email carries the link.
Will it work for me?
No honest page can say yes to that. This one says what's true: 21 planned days, written in plain English, phased so a beginner can start. The doing is yours.