I am normally not the kind of person to do this as I usually prefer to read everything and understand it fully and then just implement it...
However, with IF, it seems like there is a ton of stuff to take into account and I want to make sure I have fully explored possible options and variables before I proceed with my plan of action.
First off, some background on me. Nutritionally, I am currently on Starting Strength's GOMAD (Gallon of Milk a Day) and I put on 25# of mass. The first 20# of it was 75% lean and the last 5# was 40% lean thus resulting in a 66% lean gain of mass. The last 5# being so high in fat made me decide that the GOMAD was no longer going to be effective for lean gains...especially since a knee and hip injury is causing me to avoid the deep flexion required by proper squatting.
In the past, I have done strict zone and before that I had monitored every calorie I ate meticulously for 13 months solid and my food choices are pretty much whole foods - close to Paleo choices - just I have taken a liking to cheese and milk because of SS
With that said, I was planning on trying an IF routine for the first time (despite a bad experience with the Warrior Diet...). I was thinking of following this plan of action:
19 Hour Fasts 3 days a week. Fasting days would be work days (which i plan on doing 3-4x a week). The fasts would be broken just after my workouts. I work out at about 5 PM and I am done around 7 and I am usually in bed by around 10. I feel this would allow me to eat 2 meals or so, one before workouts and one after and would make me get to bed satisfied...going to bed hungry I feel would keep me up.
I would like to maintain the 18# or so that I gained on SS while losing the 12# of fat that I put on and get back down to 9-10% BF.
I feel this would get me to that goal...any advice or things I may have not considered would be appreciated!