I tried the intermittent fasting and I kind of liked it because it fit my lifestyle and eating behavior. With that being said I did feel it was a little too catabolic not eating all day so I tweaked it on my own and came up with a plan similar to the modified one above which works great. Even MODOK commented about the prolonged cortisol involved in IM and he was absolutely right.
I wake up at 530 am and I'm usually not hungry till about 8am anyway. I then have plenty of protein low carbs and healthy fats. I repeat it 4 hrs later, then 4 hours after that I have my pre workout gatorade/whey or anaconda protocol. Get home around 6 pm and have a decent sized dinner. And that will be my last meal because I've been diagnosed with Barrets and can't eat close to bed time. I try and hit the sack by 10pm. This works out great for me.
In hindsight it's nothing earth shattering, just common sense and proper workout nutrition.
I fast when asleep and for a short period after waking. I then break the fast and just eat protein with low carbs and healthy fats the rest of the day to stop the cortisol, and backload the carbs around workout.
Unless someone is on a huge mass building program I believe this is the way most people should eat.