I went from 198 lbs to 172 lbs in 6 months. BF from 30 % to 16% Please see below my typical schedule. Lunch at 11.30 Pre workout shake 6pm workout till 7.30 pm Post workout protein shake , Vitamins and omegas Dinner at 8 pm start fasted phase I Skip breakfast and drink a lot water all times. workout at least 4 times a week. 2 days a week i don't follow fasting. Very strict diet during the 5 weekdays. Nothing white when it comes to carbs. All low glycemic index foods. I think i ate chipotle bowls and potbelly turkey on wheat for lunch all through out. The key thing is you must figure out your BMR and then eat at deficit if you want to lose weight and surplus for gain. If you dont approach this scientifically and don't keep track of calories you are shooting in the dark. I highly recommend Bodybuilding.com forum and read the sticky and formula for calculating BMR. The above worked for me . Its a great program , good luck!