ADF Recomp?

I came up with this plan I’m fixing to start this week, and I’m looking to see if anyone has tried something like this: MWF: water fast and HITT or steady state cardio training. T TR Sat: lift heavy and then eat 110%+ of maintenance for that day. Sunday: OMAD and rest day. Looking at various research papers this seems like one of the best ways to do a recomp. Because your weekly calorie intake is about 60% of maintenance, and you do cardio in a fasted state which has plenty of benefits, and your insulin only gets spiked half the days. But you also are in a caloric surplus after strength training so you *should* be able to see some muscle gain as well, or at least retain what you already have.

Answer

Ive been doing something close-ish to this with 2 x 36 hour fasts a week. I do yoga / light cardio on my fast days, mixed with heavy lifting 3-4 times a week and martial arts.

I’ve been losing less weight since doing more heavy lifting the last 3 months with about 30-ish pounds to lose, but I’ve definitely had re-composition and decent strength gains. I think taking EAAs a few times a day on fasting days in addition to pre / post lifting seems to be working well as well to help with muscle growth / not losing as much on fast days. For me it’s been a little frustrating because I should also be losing weight still by my calculations, but Im going to stick with this routine at least another couple months to see if weight-loss starts up again.