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Same height and I did get up to 200 lbs briefly and got down to around 186 quickly with exercise and eating right, probably 16:8 too. Maybe in about 9 weeks that happened (from memory).
That was a while back. Now I’m back on it at 20:4 and the weight is coming off. 175 lbs now. I think goal weight will be 160-165. I don’t have a big frame either but have some muscle as you describe. Maybe don’t rush it? Each pound down feels good so there’s a lot of positive feedback along the way. Or maybe you’re more determined than me and longer fasts will suit you, only one way to find out!
As the old saying goes, this is a marathon, not a sprint. Try to pick something you can actually keep doing and is more sustainable for you. Some folks prefer one huge long fast but I wouldn’t advise that to a beginner.
I can share what I did/do: My longest fast was 5 days and it was tough - socially, especially when you prepare food for other people, meet with others a lot and it wouldn’t be that easy and sustainable for me to be truly honest.
What I prefer and what works for me is doing rolling fasts (48/72) with a meal between them and then normal eating during the weekend. It is still a substantial caloric deficit, it still melts fat and I get to exercise without a huge power/energy loss. And I get to eat during weekends with my family, grab a beer with my old man etc.
I’ve been able to loose approximately 2kg per week of mostly fat (there is always some water, but I’ve been pretty lowcarb in my refeeds, basically just protein and veggies). Now this is entirely dependent on the activity during the fast, I’ve picked up a new hobby that needs some manual labor, and I try to walk around during the day too.
The rate of fatloss will slow down of course as the body gets lighter, you’re carrying less weight around etc, your BMR goes down too.
All weightloss is from eating less than you burn. One benefit to extended fasting is not eating anything. One pound of body fat contains 3,500 of stored energy. Most people burn around 2,000 calories a day. So on an extended fast you can lose 3/4 lb/day. Increase your exercise and lose a little more. Your skin shrinks slowly. Use lotion and think about losing a max of 2 lbs/week which is the max recommended for several reasons. There is no rush. It took a while to get where you are. Learn about body set point so you can get off the roller coaster of gaining and losing.