If, like me, you never commit anything directly to master, which you should really, you can do the following.
From the local clone of your fork, create your upstream remote. You only need to do that once:
git remote add upstream https://github.com/whoever/whatever.git
Then whenever you want to catch up with the upstream repository master branch you need to:
git checkout master
git pull upstream master
Assuming you never committed anything on master yourself you should be done already. Now you can push your local master to your origin remote GitHub fork. You could also rebase your development branch on your now up-to-date local master.
So pastPast the initial upstream setup and master checkout, all you need to do is run the following command to sync your master with upstream: git pull upstream master.