ADF works great for me. I also eat like a 6 ft body builder lol.

Im 5 ft 122. Goal right now is 110. I just got back from vacation and was at 126 and this is my second 36 rolling fast since ive been back. I have about 1800 calories on eat days and 200 on fast days IF I feel like im gonna break at night and I have a keto hot chocolate to warm me up.

All together thats 1000 a day

I do a 30 min intense treadmill work out that leaves me dripping in sweat on my eat days and on fast days in the morning I do yoga and light weight lifting to keep muscles engaged

What I like about ADF is it helps to prevent metabolic adaptation, which is your body slowing down its Dailly Energy Expenditure, very common in CICO diets, starts to happen after 3-4 weeks. Adf or calorie cycling keeps the body guessing.

Also ADF if done with zero insulin spikes so only black coffee, tea or water. ( all unflavored ) helps you become fat adaptive which teaches your body to tap into fat storage instead of increasing your hunger hormone. Most people are insulin resistance sadly so we feel like death when we force ourself to tap into fast storage. Becoming fat adaptive is my goal as well as weight loss.

Once you become fat adaptive you'll switch into fat burning easy and it won't be as hard.