I had a lot of success in the past with the 16/8 protocol in the past (got strong and lean), but at the time I lifted at lunch so then eating from 1 PM - 9 PM worked and was convenient to eat with my family (wife only at the time). I now lift at 430 AM and then do bjj at 7 PM, and I don't want to wait too long after lifting to eat nor do I want to go to bed not eat anything after bjj. So, I am trying a 4-hour eating window per day, the first being from 8-10AM and the second from 830-1130 PM (really 9:15 or so since that's when we head to sleep). On a non-bjj training night it would be from 630-830 PM window.

When I did IF before, I really enjoyed having a cut off to when I could consume calories and therefore prevented grazing/superfluous calories. It was really beneficial on the weekends where I find I can ruin a good week and be 5 lbs higher Monday morning.

I'm going to try this for a while and see if I can still gain strength and lose some of this last 10 lbs of fat and FINALLY get to a 12% range. I am also starting some Zone 2 walking on the treadmill at work for 35 mins 3 days a week. Fun note about that, we only have 1 TV in the house, so for the last 7 years it's basically kids shows/movies, so now I get to watch what I want to during the cardio.... I have so many movies to catch up on!

Keep it up !

What does your weekly training schedule look like?

I do the Candito bench program, so lift anywhere from 5 to 3 days a week. I have started 3 days a week walking on the treadmill at lunch for about 35 minutes at a 2.5 mph pace at 7% incline, and I do bjj 2-3 times a week after work.

Is it a consistent schedule - Mondays, Wednesdays, Fridays - for example or any 3 days? Do you train on the weekends?

The reason I ask is because you might want to consider cycling your calories on a day-to-day basis according to your training schedule.

It's not consistent, the lifting schedule shifts (although never on a Monday, that's always my sleep in morning). For bjj, it's always Tues-Thur and sometimes Saturday, and for cardio at work, any 3 days I can do it based around meetings (although I don't plan to walk after AM leg day).