You can go either direction. You can go for lean mass gain, mass gain, fat loss or weight loss.
I just want to clear the air that you can do all that without having to time your meals. Meal frequency is the biggest misconception. It reminds me of the ridiculous 30 minute anabolic window to get your protein in after a workout.
Like i said if it works for you and anyone else, then great.
But for people who WANT TO eat WHEN they want; IIFYM allows you to reach those goals without having to not eat for however many hours. ZERO restrictions. Just throwing this out there and giving my two cents on this topic. Take it as a healthy debate (No pun intended
)(Btw this is coming from myself who's done IIFYM with success, I'm not just blabbing; obtained a pro card in two national natural fitness competitions and seen first hand how much its help others lose weight).
If you're interested in someone who does IFing, look up Timbawolf. Very popular fitness coach from Toronto who does IIFYM but also does IFing. Other people to consider who have YouTube channels are Layne Norton, Matt Ogus, 3DMJ coaches, theonlinecoach (Raymond Querido), etc.