I've been following an IF protocol for about two years now. Started out with 16:8 (lean gains) and leaned down quite a bit, plateaued, then went with the 20:4 "warrior diet" during this last spring cut and got even leaner. Now I've reverted more back to the 16:8 to put nice slow lean mass on and it's working wonders. I don't think I will ever not follow some sort of IF, I feel more alert, focused all day with no tired/crashed afternoons like when I used to eat the typical 4-5 meals throughout the day. I don't think IF is right for everyone, and someone may not really know until they try it, but for me it has really allowed me to push myself to the next level of nutrition and discipline.