Proviso : I do Judo, rockclimb and mountain bike, so I have both a large volume of daily work built in to my lifestyle, and a vested interest in maintaining a s

Proviso : I do Judo, rockclimb and mountain bike, so I have both a large volume of daily work built in to my lifestyle, and a vested interest in maintaining a specific weight (80kg@186cm w/approx 10% BF). I am not elite in any of these pursuits. I work out in the morning for about an hour 6 days a week and in the evenings 2 or 3 days a week. I have been doing intermittent fasting for 3 years or so. Just the bog-standard 16h fast/8h eating window version Fast is broken around 10am with 3 eggs with sea-salt and 4 small homemade cookies Lunch is usually a regular cerealbowl sized bowl of veggie soup w/olive oil, a handful of salad, one glass of milk (small tumbler size), a 5g square of dark chocolate [1] and a handful of nuts (walnuts, cashews, almonds, hazelnuts, pecans and Brazil nuts). On days where I have extra training in the evening I'll also have a small bowl of 6% fat yogurt with some granola and jam. Dinner is eaten around 5pm, is home-made, and is as much as I can comfortably eat while being active within a half hour of finishing. I also have a tall mug of 2% milk with it. There is a meat component about 80% of the time, but by volume it is about 80% veggies and rice/potato/bread. After dinner I have a 2nd square of chocolate and some walnuts. I do not eat anything after dinner until breaking the fast the next day. I carbo-load once a week with a Sunday brunch of pancakes, waffles or crepes (rotating), eating until I am satiated I supplement with BCAAs, creatine, maca, coffee (2 cups on workout mornings) and green tea (2l/day) This keeps me within 2kg of my target weight and 2% of my target BF all year round. The most important thing for maintaining a steady weight is volume of food. Once you get a consistent volume of food day-to-day and can go by feel, you can ramp it up or down and control your weight as if you are turning a dial. If you are interested in body composition (ie. body fat/muscle) and not just weight, then you have to add in an exercise component I also do a ~5 day water-only fast every 6 months, as the practice seems to help with healing any persistent injuries I have accumulated in the meantime. [1] https://www.amazon.com/Swiss-Delice-Dark-Chocolate-72 https://www.amazon.com/Swiss-Delice-Dark-Chocolate-72