44, male, 6"3, 197#, workout protocol: 5/3/1
I have been on a modified IF diet for 30 days now (modified in that I take BCAA pre and post workout during my fast window so it's not technically a true fast). I have achieved my goal of dropping my BF% to sub 10.
My eating window is 2pm to 7pm. At this point I am totally hooked on this eating habit and don't want to give it up. But I also want to put on more a little more muscle than I currently have. I want to keep the current feeding window so I can eat dinner with my family. But I also want to keep my 8am workout time as that fits with my job responsibilities, plus it is my favorite time to hit the gym.
Obviously the time gap between my workout and my feeding is not ideal. I am compensating by taking 10g of BCAA preworkout, and another 10g within an hour of finishing my workout.
For dinner, I am able to usually get down another 60g to 80g of protein. Eating has been a challenge because I really fill up fast (like Thanksgiving dinner full). I am assuming this is because of increased insulin sensitivity.
Is it even possible to accelerate building more muscle under this plan? Will eating more protein during my window help, or do I have simply too many hours between my workout and my meal to accomplish this? Same question for increasing workout intensity?
Thank you for any advice. Hoping to achieve my goals while keeping my workout/eating schedule as it is.