I'm afraid I don't know anything about IF. Hopefully someone who does will respond.

Just make sure you get enough protein in your diet. That's what builds muscle. You also need potassium for your muscles, especially your heart and banana's are a good source but if doing alot of weight training with the idea of losing weight, it's always a good idea to take a multivitamin with your meals to make sure your getting everything you need.

Drink lots more water as well. You will lose it when working up a sweat.

Early in life I would set my alarm clock and get up at 5 am and go run after drinking a cup of coffee., but later in life, I had to run whenever I had the opportunity. I did't pay much attention to weight traing back then and it was a mistake because my core is weak and it bothered me when running the longer distances but at least in the gym, I had a bar to hang on to on the treadmill :)

I don't know about fasting....you have to be careful with that while exercising because your body requirements for important vitamins and minerals will be much higher. If it were me, I would just cut back a little.

Good luck

Don't do your weightlifting in the morning. Do some walking or other cardio but if your eating window isn't until later in the day, do your weightlifting after work or something, after you had lunch or a snack. You should not weight train on an empty stomach because your muscles need the fuel to get thru the workout or else they will start catabolizing from lack of glycogen. I.e. you won't make gains.
I would say have a light lunch like salad and some protein, or cauliflower rice and some protein, then maybe a snack after work, do my weight training, then cardio, then a portion appropriate dinner no later than 6pm. Maybe have an intraworkout/protein shake some time in there. Then your IF comes in after dinner while you are sleeping and skipping breakfast.

Also, yes a carb before your workout will be great for your muscles. This sounds really bad, but I used to eat a rice crispy treat or a peanut butter no bake oatmeal cookie along with a preworkout while driving to the gym. Then I would eat dinner after working out because my tummy would hurt if I ate a full meal beforehand. But honestly my appetite is pretty shit after a workout too, really all I wanted was a banana and a protein shake. I couldn't sleep if I didn't eat after my evening workout because I would be so hungry my stomach growling would wake me up.
Nowadays I have coffee when I get up, I walk laps at work for at least 30 mins and do some stair climbing, then I have my first meal at lunch. When I get home from work I make dinner, eat with my family, workout, then take a shower and have a snack. That's just what works best for my schedule and my family. You figure out what's best for you and good luck!

Also idk if I stressed this or not, but if you are going to do your weight training and cardio in the same session, don't do cardio first as it will burn thru glycogen stores and your muscles will be shit when it's time to hit the weights. I think it's best to either eat, do weights, then cardio. Or do fasted cardio in the morning and weights after a meal in the evening. That's just my experience.

Yes- 45 min of fasting cardio in morning and weight training after my eve meal to fuel it. My goal has always been to get in Stage fitness. I don't want to be bulky, but I'd like to get ripped by the time I turn 50 which is a year away,

Hi.
do your cardio and weights when ever you want, makes no difference if it is in the morning, day evening or night. Good to stick to a routine whatever you choose so that is is a daily habit. cardio in the morning is a more gentle way to wake your body up in the morning, an weights during the day or evening is a good way to blow off some stress you have built up over the day.

Intermittent fasting (IF) means you dont eat between meals (except some fresh fruit) and you fast 1 or two days a week (having only a little watery soup, fresh raw juice or fruit on fasting days).

Eat a piece of fruit before doing cardio, or eat a light meal half to 1 hour before doing cardio. And drink some of water during and lots after cardio. No harm doing your cardio on an empty stomach, and there is no advantage in eating up lots before cardio workout.

Do not eat up before doing weights. Eating a meal with good protein in it after a weights workout allows your body to utilise the protein in the post-weights-workout recovery time to build and tone muscle while shedding fat.. Again, i stress, do not eat up just before doing weights workout.

cardio = burning fat, cleaning the arteries and strengthening your heart, strengthening your joints, cleaning out toxins in your skin, and getting your brain firing good

weights - burning fat, replacing fat with muscle, toning muscle, strengthening joints, strengthening your heart,

everyone should do some cardio and weights. Don't over do it. If you do too much too soon your will injure yourself. Takes 3 months before you will see and feel the results and it becomes self motivating. takes 1 year for your body to be conditioned ready to do more intense workouts. Don't over do it!. Be patient and take your time to build up slowly.

Boiled chicken,and boiled eggs and fish are good sources of protein. So are green vegetables. Protein shakes are good if they are not full of sugar, but dont over do it

Pineapple great for your arteries and blood cleaning.

Stay away from foods with high LDL fats. Foods with HDL fats are good.

Stay away from salt.

Drink more water.

Get lots of sleep (pfff i wish),

The bottom line is ...
Weight loss = eat less calories than you burn
Getting ripped = working those muscles gradually.

Talk to your GP if you have any medical conditions and tell them your plan for working out

This is not medical advice, this is just friendly advice from a friend who owned a gym for 10 years and has trained many people from everyday people to elite athletes.

ok, now i will get back to not being able to sleep at 4am :)

FYI.... eating up on carbs is not something you do before a workout. the only time someone would eat up on carbs is just before a competition. Like a triathlete would have a big meal the night before a competition or a big breakfast .

but that is not what you do before a workout.... it's a big difference.
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