My husband and I lift three times a week and do MMA training four times a week. All our exercise happens on the night of refeed (eating) days. Since we do ADF, we eat during four days of the week and fast three days. We use the fasting days to recover from our workouts and we don’t lift on the fourth workout day to recover from the previous three times we lifted during the week.
Since I started working out with him in this way my body has transformed quickly compared to when I used to do ADF without any exercise. It only took me the first week of incorporating my husband’s workout routine to see the fat really melting off my body and having muscle built in place. I did not see such quick progress in the mirror after two months of doing ADF consistently without exercise.
My husband and I have no issues with recovery as long as we don’t lift and go too hard with the workout on the last refeed day of the week. We also take supplements like ashwagandha and Vitamin D to help with recovery and muscle formation during and after working out. I have a vitamin D deficiency so I need to take that regardless.
Sooo yeah as long as you’re eating enough on refeed days you can definitely lift and recover properly after workouts. I do not recommend for anyone to work out or do any lifting on fasting days. I work out on the night of refeed day to kickstart the fasting process and so that I can spend the whole next fasting day recovering.