I've had success with IF a few years ago when I did my first shot at weight loss. I lost about 10 lbs. It's been about a year now I've been trying to get into shape. I would say my overall BF% is in the 15-20% area (closer to 15), but I still have a belly that's a few pounds. But my weight isn't budging.

My first question is on the different ways to fast. I see some people talking about the 2 meals a day strategy, and then some who would go very low (<1kcal) 1/2 days a week (rest of the week is maintenance). I lift and do cardio often so I don't think going low would be a smart idea.

My second question is protein consumption. If I would go the 2 meals a day strategy (and skip breakfast), should I have only a protein shake in the morning for my muscles sake?