First things first: you don't need to fast to see results. Follow the meal plan, eat your breakfast and your dinner, and you're good.

That said, I'm a big believer in fasting. Not for weight loss or muscle, but for general health and longevity: appetite control, steadier blood sugar, giving the system a reset. I fast every day myself, usually 12 to 16 hours. Humans have fasted throughout history, eating around the clock is the new thing.

If you're curious, start with 12 hours overnight, which is mostly just not snacking after dinner, and see how you feel. Optional tool, real benefits.

Train at lower intensity and closer to your meals, and don't chase progress that month. Maintain. Come back to the normal plan after.