Hey everyone!
I’m a 24 year old male college student, checking in at 6’5 (1,95m) and 218lbs (99kg).
My current goal are 200 lbs (91kg), getting rid of the fat and building some muscles again.
I tried intermittent fasting in 2019 to avoid my late night snacks while gaming with great success, but my situation has changed now that i gained some weight and I am seeking some Advice for my upcoming IF plan.
Is a 16/8 split a good choice when trying to cut down body fat while working out or wold you recommend something else?
My current training schedule consists of soccer practice every monday/wednesday 8PM - 10PM and basketball practice on thursdays 6PM to 8PM.
I think I won’t be able to come back from my practice sessions at 10PM without having something to eat so I need to find a good timing for my 8 hour window.
Will having my last meal after 10PM slow down my body while fasting or is the timing rather irellevant?
I’m thankful for all of your replies in advance and am looking forward to my journey on here! :)
Just one person’s opinion here. I do OMAD or 20:4 (depending on the day), and like to work out while fasting. I can almost feel the fat melting off me. I’ve gotten my fasted energy system pretty well trained, so it feels good and I don’t go hard enough to miss the blood glucose.
If you wanted to eat at the same time every day, I would eat at 10pm, after your workout. Or if you can stand a little daily variation, eat at 8pm most days, and later on b-ball days. You may find that you like being fasted while exercising, but if not this may not be for you.
Since you’re targeting 16:8, you could eat twice. This would make you fed while working out, which I think is less good (but if you’re going hard, you may need the energy). Do an early meal at like 4-5p and another after your workout. Probably eat the lighter meal early, so you don’t feel heavy during exercise. Maybe do most of your fruit/carbs in the early meal (and don’t eat too much), and the fat/protein later.
Anyway, that’s my non-expert opinion. Good luck. I love IF, and hope it works for you 👍