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It happens to the best of us, dont beat yourself up about it. Just try and work hard in the gym to balance things out
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Read up on the lean gains guide/ carb backloading. If you are a body builder then intermittent fasting works incredibly well in personal experience. If you are an average sedentary individual, i couldn't tell you if it works well or not. At the end of day its all about total calories and insulin levels.
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What you're saying is really too broad to give you an accurate answer. I would need to know what type of exercise you are doing, what's your maintenance calories, how many calories you are eating. Are you accurately tracking your calories, what are your macros set at?
