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I work rotating swing shifts so my workouts are early in the mornings on my days off. I try to stagger and skip a day to get to two of my rest days are on my dayshifts so I don't have to get up at 3:30-4:00 in the morning. I feel better if I work out in the morning vs. the evening.  I had been on OMAD for the most part until about a month or so ago. I have progressed in the gym over the last few months to where the work has increased in both weight and alternate between volume and intensity.  My workouts are about 40-45 minutes. I don't follow the norm and rest X number of minutes between sets. I just roll thru. I come home and walk between 3 and four miles.  I'm thinking if you can get the work in and then get the rest in as well, the schedule is what works best for you.  Scott

Early, always. I'd keep the workouts short, about 30 minutes. Every other day. That's more than enough.  And never do cardio for weight-loss, do it for heart health, you cannot outrun a diet. So and hour and a half per week is more than enough.  That's just my view on it and has worked for me for 15 yrs now. 

Here's a knowledgeable person on this.  @KetoKamp Might be the egg fast video where he explains I forget.   

Look for dr that practices functional medicine.  Hope this helps.  We can't interview Dr before we hire which is a load of bs.  Paying for new patient fee is nonsense. 

Thanks for that input, Curt.  I do drink plenty of black coffee in the morning.