Thanks, the answer is probably whatever suits you best. The recommended eating window is about 8 hours usually (so maybe 12-8pm). An important point is to not jump into this straight away, rather ease yourself into it by pushing your first meal back by 1 hour every few days or so.

If we look at the most important stuff first (that reminds me I need to do a Nutritional Priorities post):

1) Total calories – Are you hitting these correctly?
2) Macros – Are you hitting enough total protein/carbs/fats?
3) If you’ve nailed the above, then you can think about protein synthesis. It won’t be ideal to get all your protein in 1 meal, however if you have a 50/50 distribution between 12pm and 8pm you will receive about 99% of the gains possible vs the typical “old-school” bodybuilder diet (6 meals per day, evenly spaced protein & optimal for protein synthesis).

The reality is that for most guys who live a normal, fun life, have a fairly large appetite and don’t compete, the bodybuilder diet is NOT SUSTAINABLE. Diet adherence underpins everything when it comes to diet, and IF helps enormously with this.

How long should I fast for? I’m at about 15% body fat but haven’t been fasting so far during my cut but want to start. Won’t fasting impact protein synthesis?