A good three day IF/OMAD plan for someone who works out?

Title says it all. I have a semi I intense workout regiment and just wondering about a safe IF structure to get me through three days while doing heavy strength, core and cardio. I’ve fasted 4 days straight before but never exorcised during outside of a lot of walking. Any suggestions? All IF, not multiple days I do 20:4 daily but want to do 23:1 for these three days.

Answer

I don’t think there is enough good research to say what is good and or safe… So, look after yourself and listen to your body, unless it’s your tummy grumbling, that’s the only thing to ignore.

But I will tell you how I manage.

I am currently eating 1 (big) meal every 72 hours. I’ll walk about 10,000 steps daily due to work, but the only day I do strength training is the day after feeding, within about 12-16 hours. I’ll run cycle or swim the second day after eating; 36-40 hours. The third day, I’ll just walk more up to 20,000 steps, eat that night and repeat.

I’ve tried even light strength training after 48 hrs and did not feel good about. Quit very quickly and went and ate something. I can keep this up for a month with great results.