intermittent fasting bad timing

Hakuchou6

i start working early from 8 am to 12 from 2 pm to 6 pm and i go to gym after finish work at 6 pm and i need that post workout meal and i wantt to apply the intermittent fasting too ,so i find that 8 hours window of eating is abit hard for me to start eating at 3 pm and finish with my last meal at 11 pm what you recommend

tulips_and_tea

What time do you get home from the gym? Is it possible for you to eat while you're at work between 2 pm and 6 pm? If so, then food for energy prior to your work out and then a meal afterwards might work. Not sure about the intermittent fasting without a little more information.

kshama2001

I recommend you don't do IF. Sounds like it doesn't work with your schedule. IF isn't for everyone.

canadianmom1975

You dont need a post work out meal...if you eat all your macros and cals during your eating window you are fine

murp4069

There are other ways to do IF that aren't a 16:8 schedule. Some people do a 20:4 (20 hour fast, 4 hour window), or even a 5:2 (2 non-consecutive 500 calorie days, remaining days at maintenance). There are lots of forum discussions on the different IF schedules. Do you feel hungry and need to have a post-workout meal? If not then perhaps you can move your 8 hour eating window up. But it's also possible that IF is not a sustainable solution for you. It's just one tool out of many tools that some people find helpful to stay at a deficit, and that's only because they aren't eating for a larger period of time, not because IF itself will cause a deficit or weight loss.

treeedoggg

I do the 20:4 IF method. I eat generally from 8 to midnight. Sometimes I push it into 3 hours if I want to go to bed earlier, which is simple for me because I can really put some food down when it's time to eat.

If a 6 hour feeding window could work...do that. 5 hours...do that.