u/DullFix2178

[removed]

I found a good plan that I’d like to stick to for while, I’m pretty good with fasting, but I’m used to the standard breakfast lunch and dinner schedule. Thoughts? I just wanna lose about 30 lbs and get fit but also want to start my fast about 7-8 hours before bed to reap the sleep benefits

🔥 17:7 Fat Loss Plan (10 AM – 3 PM)

⏱️** Schedul**e

Fast: 3 PM → 10 AM

Eat: 10 AM → 3 PM

Water, black coffee, electrolytes during fast ✅

🍽️** Meals (3 solid meals — you need to hit protein early**)

🥇 10 AM (break fast)

3–5 eggs or 6–8 oz chicken/turkey

Vegetables (spinach, peppers)

Small fruit (berries/apple)

🥈 12:30–1 PM

6–8 oz lean protein (chicken, steak, fish)

Large vegetables

Small carb (rice, potato, or fruit)

🥉 2:30–3 PM (last meal / post-workout ideally)

6–8 oz protein (chicken, fish, turkey)

Vegetables

Optional carb (best time to include it)

🎯 Targets

Calories: ~1,700–1,900

Protein: 180–200g daily (this is critical)

🏋️** Trainin**g

Best time: late morning / early afternoon (11–2)

Lift 4–6x/week

10k–15k steps daily

Optional cardio after lifting

⚡ Weekly Boost

1 day/week: ~1,200–1,300 calories (high protein)

💧 During the long fast (3 PM → next day)

Water + electrolytes (important)

Black coffee ok

Hunger at night = normal for first few days

📉 Expected Results

Week 1–2: 3–5 lbs

After: ~2–2.5 lbs/week