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      09-05-2013, 09:39 PM   #2
Sandman614
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well first off it's extremely difficult to gain muscle while simultaneously losing body fat unless you're on steroids. to gain muscle you have to eat at a caloric surplus, to lose fat you have to eat a caloric deficit. but you can reduce the amount of fat you put on by keeping your diet clean and doing a slow bulk, by eating ~500 calories above what you burn every day, for a long time, as opposed to going 1000+ calories over a day with what would be called a dirty bulk.

as far as IF is concerned, I've done it a couple times for about 3 month stints each time. I saw pretty good results each time, it's just extremely mentally difficult. it sucks starting off because you get extremely hungry in the morning/afternoon if your window isnt until late in the day, but you get used to it after a while. the most important part is avoiding the cravings. your body is going to crave fatty, sugary, salty foods when it goes without eating for that long so you have to be extremely strict on your diet.

and also different things work for different people. you just have to try it and see if it works for you.

edit: if your goal is sub 10% body fat, you're going to have to do some cardio. high intensity interval training is your best bet.
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