Have lots of experience with this. Been doing ADF for a few weeks and I train powerlifting style lifting very heavy and get sore often.
So I eat typically around 9pm on my eating days. My heaviest/hardest days are typically the day after I eat which is within the first 24 hrs of fasting. I find this quite optimal. And my soreness recovers normally. If not faster. I like to train around 4-5am.
Just make sure to slam fats and proteins. Carbs are not essential but I still put down 3 cups of potatoes or 2 cups of cooked rice with my protein.
Your body makes its own protein.
The protein you eat is digested into amino acids and then combined later to build cells.
Kind of like how eggs are high in cholesterol… But your body makes its own cholesterol so people who are eating 6 eggs a day aren’t high in cholesterol.
There’s several vegan doctors that talk about the 80 to 100 grams a day of protein the body basically makes itself.
I found it interesting, because when you do protein intake math with muscle building.. we’re basically overloaded on protein.
You can typically only gain 15 lbs of muscle a year and after 5 years you might be able to add 30 to 40lbs of muscle.
I mean, think about that.
If you’re only can can 15lbs of muscle as a newbie gainer… Do you really need 150 grams of protein a day? Second year gains are like 7 to 12lbs of muscle… 3 year gains are like 5 to 10… And after 5 years you’re luck to gain 2 or 3 lbs of muscle.