I'm new to the CR forum, having recently become interested in discussion of the science and methods of CR and IF.
As background, I am a biological scientist and modeller (principally ecology and global change biology - not clinical). I'm male, 39 years old, 170 cm and current weight is 64 kg. My weight is still gradually declining (but almost plateaued) since starting CR about 1 year ago (when I was 80 kg) - I estimated my set point at about 68 kg. My exercise routine consists of rotating strengthening exercises (free weights, isometrics) about 4 times a week for 30 min, walking 6-10 km per day, and HIIT on an exercise bike (8 min schedule) x 3 per week.
I have been doing some 'self experimentation' with CR regimes over the past year, and wanted some feedback on my current preferred schedule.
Day 1: Ad lib eating (typical consumption is ~2,600 cal), breakfast, lunch, dinner and some snacks, healthy CRON-focused food, some treats, last food at about 10pm
Day 2: 20/4 fast - no calorie intake until 6pm (coffee, tea, water ok), then Ad lib eating window from 6 - 10 pm (similar to the Fast-5 plan), typical inkate is 1,800 cal
Day 2: Fast - no calorie intake until 6pm, then a <500 cal meal within a 1 hour eating window
Day 4: Go to Day 1
There is flexibility with the above to fit into my lifestyle, e.g. when I know I have work-related meals, I try to schedule that for the Ad Lib day, and if I need to rearrange my schedule I'll add one or more 20/4 days. It seems to work very well for me, and is a plan I can follow indefinitely.
The above includes a number of IF periods, duration of ~20 hours, and an average intake of ~1,600 to 1,700 cal per day. (My BMR is ~1490 cal, or 1790 cal for 'sedentary'). It is tough to know quite what my actual CR is, given the exercise loading. My heart rate is 45 bmp, BP 110/65, chol/TG etc. in optimal range.
Does anyone else in the CRS following a similar plan, or have comments on the pros/cons of the above?