Well im by far no expert, but i feel i have the basics down. Also im doing it the leangains way as there are a few different versions of it. a lot of info here ;
http://leangains.blogspot.com/
You basically fast for 16 hours a day, and then have an 8 hour window to eat all your calories. You break your fast with a small pre workout meal of about 400cals, protein and carbs 2-2.5 hours before your session. Fasted training can be done and from his clients testimonials and his own experience theres no real difference, and some studies show increased muscle growth . Martin himself actually set a PR in deadlift in his time of fasted training. If your going to train fasted, Martin recommends some BCAA's or something as it increases protein synthesis. It can be found on his site down the right hand side under "fasted training".
You then have a hooooge post WO meal of about 1000kcals (for me, more for you) consisting of a lot of carbs. Then later you have another meal with slow release proteins and fats with little carbs. 80% of your calories should come POST workout, as its said too big of a meal before your session can slightly decrease performance.
I like to aim for 300g carbs on training days with next to none on off days, keeping protein at 1.5g per lb, with the remaining kcals being fat.
As for the metabolism, through reading Martins blog, studies show that infact metabolism is increased during the fast, as well as mental ability and sense of well being. Your also never hungry during the fast once your body adapts! which is great and a real advantage of the diet (if you would call it that).
Another great plus (and also considered to be the biggest) is the fact you dont spend all day worrying about making food and worrying about hitting your macros, you make 3 meals and your done.
There should be no muscle loss at all through out, and infact many of his clients put on a large amount of strength through the diet. You can quite easily build muscle and loose fat at the same time, which as anyone knows is difficult. Theres a guy called bob who has an article dedicated to his progress, and is also a regular on bb.com so you might have seen him there!
http://leangains.blogspot.com/search/label/Success Stories
Martin has maintained this diet for a few years now and stays at around 5-6% body fat all year, while getting stronger, and yet he eats what ever the hell he wants, and i WANT that lol
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(ignore the 'brief'! go all out!)
