16 hour fasting also called 16:8 or the 8 hour diet involves a daily fast This content is protected for 16 hours, and then eating in a 8 hour window. It's great if you need to make weight as well as for strength training. Wake up a 7 am and have a coffee or tea and stay hydrated. 12-1 lunch eat 25-35 grams of fiber easily done with almonds from the dollar store or wal-mart. 1.2 grams of protein preferably in both primary and secondary sources. Evening meals 5-8 pm last meal completed by 8 p.m. 11 p.m Time for sleep. Human growth hormone levels will peak shortly.