16 Hour fast

There is a big thread on the top of the next page that is all about IF

Water, and when you plateau extend your fast times.

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Today I got on the scale and I lost total 10 lbs. 

What should I be doing to make this more effective. 

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What am I missing? This seems like it's pretty darned effective.

If you are losing at that rate and physically active, then I wouldn't burden myself with counting calories. Miserable to me.

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Track your calories and macros

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No thanks

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After that I think it's just a matter of keeping track of it in your head as opposed to logging every single thing.

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I've been doing 23 hour fasts along with OMAD, and it's been surprisingly easy. My one meal is typically 2-3 hours before bed and between 3,000 and 4,000 calories. Mostly eggs and chicken with some veggies, and then wash it all down with a big glass of whole milk. It's pretty much a keto friendly diet, but I'll eat/drink some carbs to refuel my glycogen if I'm working out the next day. Find this routine to be optimal for me to not only see improvement in my lifts, but also to keep my weight from spiking. Fasting really is a fascinating subject, and I think its popularity is about to explode based on the amount of scientific research and information already out there.

NotoriousFSU
When do you workout? Right before eating in the evening?

How can I do this when I workout each morning around 7:30am?

Does drinking a protein shake after workout in the morning mess up the IF?

If I workout in the am, should I just eat breakfast and lunch and then fast until next day?

All my lifts are done in a fasted state nowadays. I might not have the same strength when fasting, but the boosts of energy power me through my workouts better than before. And, typically, I'll take some bcaas before and during the workout, sometimes a cup of black coffee with coconut oil (MCT) for prrworkout, or C4 preworkout, and creatine.

I'll lift either at lunch, since I'm fasting, or early in the evening. Tried the early morning lifts and it was miserable. Plus, I've heard that you're able to perform better in the gym later in the day as opposed to in the morning. Also, a problem with fasting between lunch and breakfast the next day is the negative effects prolonged fasting has on sleep. Think it's best to begin your fasting cycle within 2-4 hours prior to bed.

I've also heard that basically anything that has calories will interrupt your fast. So I assume that protein shake will halt your fasting cycle. I used to down a protein shake after every workout, but since I've started IF my body has adapted well to not having to consume calories after lifting/exercising till my one meal of the day.

I'm not sure how to best incorporate lifting while IF as it pertains to your routine/schedule, but I think a 16:8 hour fast cycle is pretty easy to accommodate for, especially if you can skip breakfast.