I’m 5’7, 155 lbs, caloric intake is ~2200 daily, drink ~80 oz of water daily. Never done one longer than 16 hours. I’ve ramped up my activity recently. I lift weights 3-4 days per week, swim 5 days a week, run 3-4 days a week, and do calisthenics 3 days a week. I don’t walk much though, work is at a desk. How should I approach the fast with this level of activity? Start of week, end of week, middle of week? Any electrolyte supplementation required?
whatever time is most convenient to you is fine.
you may find work capacity to be diminished to some extent. this mainly will effect high volume resistance training, circuit training or “metcon” type workouts, and hard cardio such as vo2max intervals and LT stuff.
i find the best exercise regimen for fasting (and in general really, for health and longeveity) is low volume big lifts like 2x5 of squat/dead/bench/ohp/clean (not all in one day, maybe two lifts per session), some accessory work but nothing crazy (like 3x8 rows, good mornings, etc), and easy cardio (maffetone or zone 2). this works very well with fasting.