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The Rule
Here’s The Rule.
Intermittent fasting twice a week. Ideally one 36 hour fast and one 16 hour one. Both will be post work-out.
Sleep
One Tabata exercise per week.
Walk (or run) 4x a week (not cardio. Just movement)
Lift heavy
No sugar or wheat
Beer only after a Personal Record
Goal – still 150 lbs
Anyway – today dead lifts 5×115; 5x 145; 3x 170, 5x 215, 3x 245, 4×270
Romanian DL 10 x 135
Dumb Bell Row 15 x 25, 3 x 15 x 20
Pull ups 4 x 1; assisted pull and chinups
Back Extensions 4 x 15
Romanian leg lifts 4 x 20sec
Now to bed.
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Old Stone Epicurean 
Good rules. I could use some of these myself.
I just hope you eat post-workout prior to fasting? At least protein.
Beer only after a PR… good good good idea.