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21:3 here. 5 to 8p
At 5:00p I immediately have 8-10oz chicken breast, 30g protein shake and string cheese which is about 100g of protein in total. Then I can shoot for grabbing 50-60g of protein, with tasty carbs and fats (variety of normal meals) for dinner between 6-8.
I usually feel stuffed by 8 and start fasting again.
Protein because I workout in am and 150+g is a minimum I need. I squeeze closer to 180g if possible
I’m an afternoon guy (11-3ish) because I can’t seem to make it much longer than lunch while fasting and I train BJJ at 5-6pm during the week and going into that with a full stomach is not super enjoyable.
Dinner. I get busy enough with work during the day that it helps stave off hunger although, I sleep early so I think midday will work with me as well. Dinner also have “new fresh food” since that’s the only time I can cook lol.
I eat in the PM from 5pm to 9pm for 3 reasons:
I’m hungrier in the evening regardless of how much (if at all) I’ve eaten throughout the day
I sleep so much better when I eat later
I’m busy all morning and afternoon at work so I don’t have the time to think about food or hunger anyway