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>I started off doing OMAD at roughly ~800 calories/day for a total of 5,600 calories a week. After some extended fasts, I switched over to ADF, where I do OMAD at 800-1200 calories on my eating day for a total of roughly 4,500-5,000 calories/week.

When I first got serious about my diet (and after I dropped calorie counting and doing daily cardio, since it resulted in temporary losses and was not maintainable), I started off doing something similar to you: low fat, lots of protein, low carbs. I experienced something akin to what you are, too: I lost extra fat but my body composition/physique remained close to the same 'shape', simply a smaller version of it.

I added in HIIT training and kettlebells which helped some, but I believe embracing a high fat/moderate protein keto diet with only veggies for carbs (no starches like potatoes/beets, no sweets) was when my physique really shifted towards what I desired it to be.

This was amplified further by adding in Wim Hof Method cold showers and breathwork (check out his app, youtube channel or the reddit sub /r/BecomingTheIceman if curious).

As an aside, I also found a huge benefit to how 'sharp' my mind felt by drinking pure water. I learned about fluoride and how it blocks the natural iodine receptor actions in the brain, and I also believe it is healthier for the entire body and organs to avoid processing the chemicals used to treat municipal tap water. My choices have been alkalized RO water or distilled.

>So if I'm doing ADF, how does working out out on my eating day (before my meal) and resting and fasting the next sound?

Yep, precisely. Rest and fast on the same day, do HIIT workout prior to meal on feeding day.

>I know you mention adding some extra fat to my meal-- do you suggest maybe replacing the usual potatoes in my meal with something fatty? Should I aim for more than the usual 800-1200 calories I get on HIIT/eating days?

What worked for me was dropping all carbs other than veggies (no starches -potatoes/tubers/squashes, no sweets) until I got to the physique I desired. I then added them in sparingly, such as once/week after a sprint session. When I did eat carbs after reaching my ideal body composition, I'd do it on workout days - such as a baked sweet potato w/ cinnamon&butter, or a 1-2 squares of 85+% dark chocolate after my meal. Due to my pallet adjusting from how much I was limiting carbs, 85% tasted very sweet and satisfying to me. This got me to ~8% BF and an 8-pack physique that I maintained for 2-3 years. My goals have shifted and I've switched to yoga/stretching and meditation/breathwork for my fitness, with occasional sprints. I remain very lean though not to the same extreme.

For my meats, I completely let go of CAFO chicken and beef. I actually tested it and I can blindly taste the differences between two steaks -one CAFO and one grass fed, or between two eggs - one CAFO and one pastured. I believe there is something going on at a subtle/energetic level that makes a difference to how my body reacts and feels -both at the moment of eating it and as I digest and integrate the foods into my being. I have a feeling it is to do with the energetic charge of the electrons in the food; science has yet to completely discover what that is, though someday we will and I believe humans will drastically shift the way we treat animals (and plants for that matter) raised for food.

I can best relate this to an analogy with being around different people: if you walk in a room and someone was just really angry and shouting, you can feel the tension leftover from it- even if you weren't there when it happened, you know it did. Similarly, if you are around someone who is really positive, bubbly and open you can feel this and it may make you feel happier too. I believe this is what is happening to animals, and the residual feelings of how they spent their life is reflected in the meat: whether they lived caged/confined in tight quarters spending their whole lives indoors, or if they were free to roam, grazing openly under the sun and treated lovingly/respectfully by those who raised them.

As far as fish, I also believe the benefit stems from an energetic level. Water is ~24x more dense than air; due to this a pool that is 70 degrees may feel cool, while air that is 70 degrees is very comfortable, or possibly warm. I believe fish intrinsically have more densely-energized fat/meat to match the environment they experienced their life in. Anecdotally, I experience this as eating a lot less fish to achieve the same level of satiation as I would with cow/steak.

With these ideas, I designed my diet around eating fatty, wild caught fish and fatty, grass fed steaks. I also cook the fatty meats in more fat, and typically eat the whole lot of it, pouring it onto the plate and soaking it up with each bite. For a while I was buying a 1/4 - 1/2 a cow at a time from a local grass fed farmer, so I'd get a good price and have a chest freezer full of delicious meats. I'd also ask for ~20 lbs of extra fat cuttings from the same cow, and I'd render my own beef tallow in a crock pot to have a healthy, grass fed cooking fat included for free.

When I do eat lean meats its typically wild caught white fish, and I cover it in grass fed cheese and cook it in a pool of butter (my go-to is Kerrygold butter and their dubliner cheese).