This is my IF plan for maintaining muscle/cutting.
1pm - 5 eggs, protein shake, BCAA, piece of fruit 4pm - Protein shake, cup of oats 5pm - workout 630pm - chicken breast, cup of rice, veg, protein shake 9pm - 2tbs of natrual PB + cottage cheese. Fast begins.
Now what would i have to incorporate in there to gain size?
None of us can really answer that question for you specifically, you'll have to do a little trial and error and see what works for you. But in general terms, you simply eat more calories if you want to gain, in the constraints that IF gives you: carb cycling and nutrient cycling... focus on protein/carbs on days you lift, focus on protein/fat on days you don't lift. Have your biggest meal post-workout.
Nonetheless, I am slowly transitioning from dieting with IF to maintenance to slow gaining. My protein intake was already ~1.33g/lb, so I'm really just trying to add in some calories here and there. You might add an egg to meal one. You could add more to your preworkout shake, or add a shake during, or another post. You could add another chicken breast or more rice to your post workout meal, etc etc.
The limit of IF is trying to fit the food all in that 8 hour period. So with that said, I see adding small amounts of food to each meal the easiest solution. You could also try to maybe pulse MAG10 or something between your meals. The last option, that I've considered, is doing 14/10 instead of the 16/8.
With that said, and others have repeated, whatever route you go, you should post and log the details/results
I think it can be used for gaining..I really do feel that what matters at the end of the day is how many total calories and what your macros are. This is currently what I've began to eat to put on mass (albeit at a relatively conservative rate).
My window is around 2 or 3 to 10 - 11ish ...Also note on a lot of training days I'll go till sometimes 630-7 (after I train) before I eat..then eat all my calories by 10-1030ish.
Here are my stats..you can adjust them for you.. 5'8" 150lbs 10-12%bf (I believe). If you are heavier..which is likely..you probably will need more food than this.
Training days: 2600kcal, ~250g Carbs, ~250g Protein, ~65g Fat.
-Fast Until Training at approx 5:30pm (18-19 hour fast)
-10g BCAAs BEFORE Training...10g BCAAs w/Powerade Zero DURING training.
~1030pm 1 Can Solid White Albacore Tuna w/ lemon juice and a half tablespoon of coconut oil. ~180kcal: ~26g Protein, 0g Carbs, ~7g Fat
For my rest days..I tend to eat only around 1800kcal. I won't go through a whole rest day but know that emphasis is placed on Protein and Fat...and very low carb(this works for ME). That might not work for you and you may stand to eat more carbs on rest days. In fact, you may be able to eat more carbs than me on training days. Or, like I said, need more calories in general. But, above gives you an idea of a sample for an average 150lber. Adjust everything according to you if you'd like.
If you want us to help you more efficiently...I need your height, bodyweight etc..And, how many calories you are currently eating and what macros make up those calories.
i do a 14/10 fast.. @ 190lbs i'm on a cut so i'm consuming:
~2200 cals training days (260g protein ~80g carbs ~70g fat) ~1800 non-training (260g protein ~50g carbs ~90g fat)
avatar was pre-cut, stoked at what im getting done, will post picture with results.
ON THIS POST- your bodyweight/BF% is definitely a must when asking these kinds of questions OP. your diet cant be more than 16-18kcal, which like SteelyD said, is pretty damn low if youre trying to bulk, unless youre 105 If youre anywhere around my weight, and trying to gain, you should have numbers MUCH higher than mine. I like what gabex had to say, ADD some food to each meal, quality advice.
The ones you just named are basically all of the main ones. LeanGains just puts emphasis in the actual guide for macro/calorie cycling. But, someone could follow a 16/8 schedule with really different macros.
I'm all for doing what works, but it blows my mind to see numbers like yours! I only weigh twenty pounds more than you and I diet on 3400 cal/training day and 3000 cal/non-training. My maintenence level is 3800.