That's some ignorance you're displaying there soul fighter. Regardless of whether or not eating whatever the fuck you want works for you, there are people that don't have the ability to maintain a 8% bodyfat while eating everything. Besides, this is the least bullshit diet I've basically ever seen. This is also a brilliant way to cut while in a bulk-cut-bulk-cut-etc. routine. Even though I'm not a certified trainer like yourself, I do happen to possess a proper deal of analytical skills, and what I've seen solely would completely contradict everything you are saying here. Not to mention that I've read many articles written by actual biologists and nutrition experts about fat burning and muscle building that also completely contradict the shit you're spewing here, not even regarding IF, but your entire view on 'dieting'.

Good for you if you can eat everything and 8% bodyfat, but don't bring your knucklehead fitness instructor knowledge and apply it on something entirely different

The first mistake you guys are messing up is that you think of the treadmill as your way of burning calories. Only women and homosexual men use cardio equipment.

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I've been trying IF leangains protocol for the past few weeks for my cutting phase cause I know a friend who has had a great experience compared to other approaches and I've been doing LOTS of research on it.

It's not for everyone but if it fits your lifestyle it may be the easiest lifestyle plan to become lean and stay lean that I've ever encountered. Lately I've been busy with work anbd shit so it's been tough hitting the gym as much as I want. I had to prioritize my goals for the year so it's very important to me to have a an efficient workout/eating plan with the least amount of effort and I am overall happy with IF.

To summarize the protocol, I skip breakfast, just have some tea without sugar. Fast for 16 hours a day including sleep and eat in an 8 hours window. I have 3 big meals which is much more convenient and satisfying. Easier and faster to count macros and prepare food. Saves me a lot of time. I now workout 3 times a week, NO cardio.

If you want to change your composition then eat 20% less on resting days, also have more fat and less carbs on resting days. Eat more carbs on workout days. Protein should be high every day. Eat whole foods!

You can workout fasted if you want, it's good to have 10 grams of BCAA beforehand for protein synthesis. If you want to learn more just google leangains.

It has other benefits too such as longevity, better blood work, human growth hormone will double during fast. You also reduce the risk of Alzhimers and Parkinson disease. There are many studies that demonstrate this. Just google it. Check out precisionnutrition where a famous young doctor does a 6 month study and report on IF. Check out BBC news report which aired about 2 weeks ago on a respected doctor showcasing the many benefits. You will enjoy these reads and learn from it. Just remember it's not for everyone, especially if you have an eating disorder. It also helps with stubborn bodyfat for those of you that are at 10% but have trouble going lower.

I've learned a lot from the stubborn fat solution book by lye mcdonald but that's not exactly related to If. Just a great book in general. Hope that helps.