I wish I could remember fully lol. I know my window was roughly like 3-11pm. I also did a higher fat diet initially, but slowly drifted towards higher carbs as I got leaner and found performance improved from it.
So I'd break my fast with some ghetto stir fry, like 4 whole eggs in some rice with some chicken, or just eggs on Ezekial bread toast (this was right around when JM's stuff got popular). I'd lift around 5ish, PWO drink a big shake whole milk, whey, oats, PB, Bananas, VCO. Whatever. lol. Then I'd have a big dinner which varied to basically anything I wanted as long as their was protein, and then cottage cheese before bed.
At this time, I didn't count my macros much, and was still learning about my body and stuff. Little stuff like oats didn't agree well with me, white rice was better for me then brown, stuff like that. Finally I started CBL later on, just moved all carbs to PWO of my feeding window. then I started increasing my feeding my window a bit, and really pushing the carbs (like backloaded 600+g of carbs some nights), until eventually I just ate when hungry, which usually, like now, is about 3-4 hours after I wake up.
When I decided to actually 'cut' I started actually counting macros, and while IF and CBL definitely seemed to allow me to eat more carbs and such while getting/staying leaner, it was only then that I found the BEST improvements.
The biggest thing IF and CBL did for me was:
1) lean me to counting macros
2) make me realize eating every 2-3 hours wasn't essential
3) make me realize I need to always experiment to see what works for me
4) this is genuinely bro-sciency and whatever, but I feel IF'ing and CBL increased my insulin sensitivity. Before doing it, the before pic was me eating in the ball park of 250g of carbs tops most days. Now, I eat 400+ easily, staying pretty lean. Idk just something I believe but can't prove.