Normally I'd say 'don't be a lazy bastard and do the research' however given it's your finals week perhaps you can read over the last WD thread on T-Nation I started (link below). Until then, here is a cut and paste from that thread of my summary after 4 months on the WD. Posted 3 Sept:
After the best part of 4 months on this eating system I thought I've give a summary on my experience:
- It's easy to follow - no need to weigh and measure foods. Eat good, clean, natural produce and let your body guide you regarding macro intake and quantity;
- Intermittent fasting (IF) frees you up to get on with life, no more 3-hour feedings;
- Dispels some myths about workout nutrition and the need to ingest large amounts of carbs and/or calories around the training period;
- Like many IFs and cycling diets, there can be temptation to binge during the over-feeding period;
- Instinctive dieting can be risky especially if you're trying to lose fat;
- Depending on intake, bowel movements can be pretty intense, e.g. 3-4 times on the toilet per day
In summary, it's good enough for me to stick with it for the foreseeable future. On the whole, I have been able to continue to make progress in the gym. I am not as lean as I'd like to be right now. Part of the reason is I love eating quality carbs and put away a fair bit of rice, as well as oatmeal and honey during my evening feeds. I've found it hard to reduce these and go for more P+F meals, although I'm working on that.
As an aside, I have also adopted Waterbury's PLP daily system (Waterbury is one of the reasons I took up the WD to begin with). My current circumstances mean I'm getting to the gym 2-3 times a week max, so the daily PLP, as well as walking, lends itself well. I generally start eating after doing the PLP each evening.
I take leucine during this just before eating; and a Peptopro formula, or BCAAs, when I go to the gym. I take a heap of supplements in addition.
Since that post, I have made a few other observations some of which is based on Berardi's latest publication on IF, some is just general:
1) Start the day with whey. I made the mistake of going on water, or maybe water with juice from half a lemon. Sure it's refreshing first thing but the body is primed to handle quick digesting protein, and whey/hydro/leucine, etc, may elicit a hyperaminoacidemia effect when taken at this time. I noticed an almost instant change in body comp when I started this recently. It's so fundamental I'm kicking myself it took me so long to adopt this.
2) As Berardi says, you still need to count calories. Sure, you can relax a bit in terms of scales and measures but you need an appreciation of portion size and what you are ingesting if you're serious about body comp. As mentioned above, the WD is too instinctive in my opinion. Stopping eating when your thirsty was making me fat!
3) WD is NOT a fast! Hofmekler rightly talks of undereating and overeating, not fasting and eating. If you train - you eat. Depending on energy output, this could mean pre-WO CHO+PRO; certainly post-WO CHO+PRO, with small recovery meals every 2-3 hours until dinner.
Ok, I've almost written a WD-length post, which defeats the purpose! Hope it's useful anyway, and good luck on the WD.