Quote: (09-29-2017 05:53 AM)Chase Wrote:
- Should I have my last meal at 8 pm, skip breakfast, start eating lunch at noon again and just eat my 4000 kcal in the 8h window?
- Should I take BCAAs to protect my muscle? If so, when, how often, how much?
- Do I need to change my macro ratios (more fat, less carbs) or is this not that important?
- How many days in a row do I need to do the IF? Is it most effective only when done permanently, or is IF once in a while also effective?
- Is it important to adjust the timing of my training sessions? I prefer to train in the afternoon or evening, but I am flexible enough to train in the mornings, if necessary.
- Anything else you would recommend?
Like that link said, I would not overthink it and just do it. The way I do my IF (every day, permanently, except the odd breakfast) is this:
- Wake up at 7 am
- Drink coffee
- Gym
- Eat my first meal of the day post-workout at about 12 noon
- Work
- Eat my second meal at dinner time (5-7 pm)
- Do whatever
- Eat a small snack at 8 pm if I'm still hungry (in which case my dinner was too small)
- Sleep at 11 pm
The key is to keep all your eating, whether 2, 3, or 4 meals, within an 8 hour window. The other 16 hours, you fast.
Hope this helps.