I am starting to do IF, but would like to do full body workout 3x/week and would like some input on how to best set this up with the diet in mind. I just got over mono, BW went from 194 to 179.. Since I will be competing in a Srongman comp this spring (175lbs weight class) mostly using IF to regain power and lost muscle while trying to lose some fat.. Still nursing a herniated disc, so deadlifts, BB rows and the like are out for now..

So, I think the set-up would be something like this (not in any particular order):


1)Front Squat
2)Reverse Hyperextensions
3)Abs
4)Overhead or Log Press
5)Close Grip Bench
6)Farmer's Hold
7)Pull-ups
8)Bicep Curls
9)Machine rows


For the sets and reps, I was thinking like 2-3 sets for around 6-8 reps?

Calories are around 2000 (give or take) 200g carbs, 200g protein, 35-40g fat..

My feeding schedule is 21 hours fast and 3 hour feeding window; even on off days..


Sample feed (off days):

1 cup rice w/ mixed veggies
1 lbs. chicken breast
1 can tuna
1 cup skim cottage cheese
2 large slices pizza
fish oil caps

On days would have a PWO shake of 50g dextrose and 50g whey w/ creatine..

Just my 0.02 - The workout looks a bit long after a 21-hour fast (although I'm somewhat guilty of the same). Perhaps use a pre-workout shake rather than PWO shake, or sip it throughout. I'm not familiar with strongman. Did you choose the sets/rep range with the competition in mind or with IF in mind?

The trend on bodyrecomposition.com is to maintain CHO intake while IF'ing, but I think most here use a lower-carb diet.