I’m hoping you can assist with how to setup alternate day fasting. I’ve tried a 16:8 IF but with my work day it’s very hard to maintain, so having a day where I eat a little in the morning and a little 12 hours later is actually more realistic for me. I saw the original article on TNation a while back about eating only 800 calories on two non-training days and the other days are normal. I did this and I lost some weight and my body comp looked really good too. Problem is my lifts went to shit in a major way. I had to drop my training maxes by 40lbs to 50lbs and basically rebuild.
Is there a way to do AD Fasting so I can maintain progress in my main 3 lifts (Squat, BP, DL) or should I avoid AD Fasting? If it is realistic how should Inset it up? For example if I should eat 21K calories per week to lose weight slowly, do I just make up those calories on non-fasting days and not include the 1600 calories from the two fasting days into that total? I was thinking to exclude the 800/day because it’s so far below my BMR that those calories don’t matter much. Any insight would be great.