Intermittent fasting + lifting for 6 months. Honest results

M33, 84kg to 77kg, December to June. 16:8, eating window 1pm to 9pm. Lifting 4x a week, upper lower. Here is what I actually found rather than what the IF people or the anti-IF people say.

Good:
- I stopped eating breakfast I did not want. Saved 400-500 kcal a day without trying. That is where the fat loss came from, nothing else.
- Fewer decisions. Two meals, one snack. Easier to track.
- Did not feel hungry in the mornings after week 2. Coffee helped.

Bad:
- Training at 7am fasted was fine for upper days, bad for lower. Squat sessions were noticeably worse. Moved leg days to 5pm.
- Hitting 170g protein in 8 hours is hard. I ended up with two huge meals and felt stuffed every night.
- Weekends. If I had a late breakfast with friends the whole window shifted and I would end up eating until midnight.

Verdict: it is a calorie deficit with a schedule. It worked because the schedule made the deficit easy for me. If skipping breakfast makes you miserable it will not work for you and there is no fasting magic that will save it.