Based on what I’ve read, I’ve found myself in a bit of a dilemma. My window is 16:8 from 8pm to 12pm. I have started going to the gym between 6:30-7 and workout for about an hour and a half. Is it harmful to delay eating for that long after lifting? My schedule really doesn’t permit me to change my eating window.
I’ve been doing 16:8 from 6pm to 10am. I usually start lifting sometime between 4-5am for an hour and then I do an hour of walking. I’ve been doing this for a year without any issues that I’ve noticed. For what it is worth, I am 27M.
For what it’s worth, I do OMAD around 7:30-8 PM and I lift 5:30-6:30 PM. I have seen an increase in strength and aesthetics (tone) but no increase in mass.
I am not eating in a surplus, so I am not going to gain muscle mass.
So the takeaway is, in my experience it is not harmful to wait an hour. BUT my goal right now is retention of my current musculature and an increase of the strength of my current muscles. So if you are trying to gain muscle mass, it may be different for you.