Intermittent Fasting paired with HIIT

I think you could do a lot of this if you cycle your carbs a bit.

On days you lift heavy you probably would want to eat before hand and after which would mean no fasting.

On days you do HIIT you could probably get away with fasting that day

Depends, do you plan to do the HIIT fasted? If so why? It will not shred the fast any faster, atleast at any appreciable rate.

Look at the greyskull thread to understand how to lay everything out in more detail but a simple summary would be

45-60 min lifting, mainly main lifts. 10-12 min max of some form of hit. The greyskull approved exercises work great here, as does burpees, heavy bag rounds, sprints, sled/prowler work and strongman.

Another way to do it is similar to Brian Alshure


Main circuit-
Main lift
Antagonist lift
Abs(think hanging leg raises, roll outs etc)
Burpees/air bike/rower(this can be removed)
Rest for 90s

Repeat for 3-5 rounds

Then supplemental circuit
Lift to help main lift or main lift/variant for volume

Antagonist- same way as main lift

Abs

Burpees/air bike/rower etc


Accessory circuit-
Think strong man or kb or doing something similar to the above.


Example:

Main circuit-5 rounds
Press
Weighted chins
Hanging leg raises
10 burpees
Rest 90s


Supplemental circuit- 3-5 rounds
Z-press
Bodyweight chins
Ab rollout
10 Cal's on bike

Accessory- 5 rounds
21's curls
5 snatches plus directly into overhead carry with snatch grip for 30-45s
Rest 30s

You would make sure you eat about 2 hours before the workout, make sure you get proper peri-workout nutrtion and then a post workout meal

Make sure protein stays very high and calories stay at or 250-500 below maintenance on lifting days. You can go 509-750 below on non lifting days if you like.

Try and get 10k steps in daily before breaking the fast.

leangains macro calc

Make sure you change the tab to leangains, this will give you macros.