IF Diet for Cut with EVE Training?

I'm planning on doing the intermittent fasting diet and eating between 12pm and 8pm each day.
 
I want to lose fat and 'tone-up'.  I'm 90 kg and 6ft1 at the moment and reckon I could easily lose 5kg before seeing my abs (which is my goal).
 
I will either train at around 5pm before my dinner or at 8pm after my dinner - which would you recommend?  If I train late I won't be able to have a PWO meal.
 
I was thinking three meals a day:
12pm: meal
3pm: meal
6pm: meal
and a few protein shakes and snacks inbetween.
 
Anyone got any examples of what I could eat and when?
 
Thanks.
 
 

This is what I do, aim to get two or three meals a day.
 
Three training days, two rest days. With the odd shake inbetween.
 
I also aim to eat more carbs on training days and a little more fat on rest days.
 
This works I am also chilled out about meal timings as long as most calories come Post workout.
 
For me certainly this type of approach has been what I have been looking for. Can not do 6 to 7 SMALL MEALS.

Taken from "The Leangains Approach" PDF -
 
On training days (3x/week), eat maintenance calories + 20% 

• Keep carbs high, protein moderate and fat low. Carbs should be the dominant macronutrient this day. 
• Split the meals so that you get 60-80% of total calorie intake in the post-workout period, either by eating one pre-workout meal of 20% of total calorie intake per the example provided earlier. If you workout in the evening, eat two meals, each of 20% total calorie intake, and then one big meal of 60% post-workout.
• Good food choices this day includes sweet potatoes, oatmeal, and other sources of complex carbs and lean protein sources such as chicken, fat-trimmed beef and white fish. Don’t be afraid to add some carb dense treats in the post-workout period, such as cereal, low fat ice cream and similar foods. You get to eat quite a lot post-workout and there’s no use being extremely obsessive by only eating “clean” foods.
 
On rest days (4x/week), eat maintenance calories – 20% 

• Keep protein high, fat moderate and carbs low. Protein should be the dominant macronutrient this day.
• Split the meals so that you get 35% of total calorie intake and at least (body weight x 0.4) grams of protein in your first meal.
•  Add some low or moderate intensity cardio to speed up fat loss.
• Good food choices this day includes lots of veggies, moderate amounts of fruit and berries, lean and fattier type of meats like ground beef and fish like salmon, whole eggs and egg whites, and good fat sources like avocado, olives and almonds. 
• Always end this day with a slow digesting protein source such as casein or meat with some veggies to slow digestion.
 
 

Thanks for the info, very helpful.
 
One month on and I'm down 5kg to 85kg, my top two abs are partially visible but nothing outstanding.  Reckon I need to lose at least another 5kg to see them.
 
I'm pleased with losing 5kg but am starting to get a bit complacent and having the odd Cornetto and double Big Mac meal with large fries a few times a week.  I can see the weight coming back on soon so need to get focused again.
 
Has anyone got any diet plans for this sort of diet or know someone who can sort one?
 
Thanks.

I think there has been a few people who have journals who have tried IF. Walkie, Tuffy, Tonybarnes all have I think and a few more who I can't remember. You may get a better response in the journal section.

I've been doing IF for about 5 months now. My suggestions for when the going gets tough is to keep your calories the same on workout days, but drop your carbs even lower on non-workout days (even down to zero sometimes). Also dont be tempted to add cardio.

Don't add cardio at all?  Even after weights on training days?
 
Thanks.

The need to do cardio is (in my experience) the biggest myth in bodybuilding.
 
HIIT cardio eats into your recovery ability too much (recovery is already difficult when in a calorie deficit), and low-intensity cardio is boring, time-consuming, and potentially catabolic. I would much rather just create the same calorie deficit by eating less.
 
I've cut down to 7% more than once using no cardio whatsoever, and over the years I've seen a number of guys cutting to sub- 10% without using cardio.

Remote


The need to do cardio is (in my experience) the biggest myth in bodybuilding.

HIIT cardio eats into your recovery ability too much (recovery is already difficult when in a calorie deficit), and low-intensity cardio is boring, time-consuming, and potentially catabolic. I would much rather just create the same calorie deficit by eating less.

I've cut down to 7% more than once using no cardio whatsoever, and over the years I've seen a number of guys cutting to sub- 10% without using cardio.

But cardio has other benefits besides using up energy. Keeping the old ticker in check for one... To say you shouldn't do any cardio is wrong IMO

*animal*

Remote


The need to do cardio is (in my experience) the biggest myth in bodybuilding.

HIIT cardio eats into your recovery ability too much (recovery is already difficult when in a calorie deficit), and low-intensity cardio is boring, time-consuming, and potentially catabolic. I would much rather just create the same calorie deficit by eating less.

I've cut down to 7% more than once using no cardio whatsoever, and over the years I've seen a number of guys cutting to sub- 10% without using cardio.

But cardio has other benefits besides using up energy. Keeping the old ticker in check for one... To say you shouldn't do any cardio is wrong IMO

Weight training is more than enough on it's own. People seem to forget that weight training in itself (assuming you are actually bothering to put any effort into it) exercises the heart.