If anyone has ACTUALLY made it work (meaning not read someone else say it should work but actually experienced it) - I would love to hear what you did please - like numbers - protein, calories protocol, how much Sq, Deadlift or Bench gained etc.
If have done ADF and 4:3 for 8 months now and only managed to maintain strength, not make gains
Yeah easily. However I was weak to begin with I guess. I was 92kg as a 6’2” 29 year old male. I am now 82kg at 31. I have largely done 18:6, with OMAD maybe 10% of the time. I have done the occasional 72 hour fast, with my longest fast being 6 days. I have also had periods where I eat like shit.
I used to have a one rep max bench of 80kg, now it’s 105kg, other lifts similar growth however I don’t have the ankles to deadlift (work in progress!)
I do not count calories or macros, but in general I cook my own food/ avoid industrial foods. I religiously never eat soy because to me it’s like rat poison.
It is easy to eat enough food and get enough protein whilst intermittent fasting. The key is to eat enough food and get enough protein!
I am 27F, 4’11, and 128 lbs
I have gained strength, tone, and muscle endurance with no change in muscle size. This sounds contradictory, but my exercise regime supports this. I do cardio HIIT 5 days a week and functional strength training (moderate weight, high repetitions) 2 days a week.
I hope to gain muscle mass, but I cannot simultaneously gain significant muscle mass while losing weight. Due to my petite size, I aim for 1200 calories per day and 80 g protein. That amount of calories and protein is insufficient to see muscle mass gains.
Ultimately, once I reach my goal weight, I plan to increase calories and protein (g) to gain muscle.