As someone who never really enjoyed breakfast, this kind of routine fits me pretty well and I have been doing it for some time. My eating time is between 11am - 7 pm for all heavy meals and I do have a half glass of protein milk with 1 scoop casein protein before bed. My workout routine is 5-6x ppl per week after work. Been seeing steady results for a few months now, dropped bf% while gaining muscle weight.
The thing to remember is that IF isn't really a diet, its a structured eating plan. You still need to plan out your meals appropriately so you are getting the correct protein/carbs/fat split and getting your daily needs of vitamins and minerals or else you will run into problems. If you want to see even better results then you should push your workout to a time when you can workout in the fasted state and then eat a large meal afterwords. Also try to aim most of your fats and carbs during the day with mainly lean protein and low GI carbs at night, like a sweet potato.
My daily diet generally consists of:
First meal at 11am = Non fat greek plain yogurt mixed with 1 scoop whey protein powder mixed with fresh fruit of some kind, normally grapes. 1 energy bar, normally a cliff bar or something similar.
Lunch = Normally leftovers from the night before, always some sort of carb + protein and little fat. Stuff like homemade pepper steak, chicken/broccoli/rice (the stereotype workout meal), chicken/brown rice quinoa pasta/brocolli, basic stuff like that.
Pre-workout meal = granola and unsalted sunflower seeds.
Post-workout = Protein shake with 1 cup protein milk, 1 1/2 scoop whey protein, 1 cup spinnach, 2 tablespoons peanut butter powder, 1 banana.
Dinner = Pretty much the same as lunch.
I allow myself one cheat meal per week, normally takeout of some kind but I try to keep it from being anything too crazy.
