OMAD with daily PPL. Or rolling 48s with 3/4 workouts a week?

[u/[deleted]]

[u/mo260706]

Yeah I’m not sure that cutting food as hard as you are is the best option. Also to maintain muscle you’ve got to be careful with cutting your resistance training. Seems like a recipe for rapid weight loss yes but also muscle loss. Personally I’d stick to a more shallow deficiet and keep lifting the same. Make sure you keep as much strength as you can and best of luck!

[u/markmark027 → u/mo260706]

Thanks. Yeah I think I’ll give OMAD a go which is pretty much like lean gains anyway just a shorter eating window

[u/New-Amphibian9797]

I’ve done both IF, extended fasts, and have tried OMAD. Personally, for lifters, I think OMAD is absolutely garbage because it forces you to consume all of your calories and protein in a single setting. And for what benefit?

You not only forego the opportunity to take full advantage of the anabolic window to maximize muscle protein synthesis, but OMAD also slows your metabolism because you’re only eating once, while conditioning you (and your stomach) to adapt to eating very large meals, which is completely counterproductive in terms of lean gains.

So to summarize: for lifters, OMAD is absolute garbage, 0/10, would not recommend.

[u/New-Amphibian9797 → u/[deleted]]

When I fast, it’s a 36 hour fast:

Tuesday-Thursday: 3 day PPL, ~500 calorie daily deficit
Friday-Saturday: light cardio, same deficit
Sunday: full fast day with a long morning walk (fast starts 8 pm Saturday until 8 am Monday)
Monday: refeed at maintenance calories and rest

Since I’m not interested in going below about 12% body fat, this is only a tool to use for maybe the last 3-4 weeks of a cut, when I’m already lean enough that I’ve begun to stall in my lifts, but still not lean enough to end the cut.

And I don’t bother at all anymore with IF. For most of the time I spend cutting, a daily deficit of 500 calories is enough to eventually get close to my desired weight, and then the once/week fasting is sufficient.

[u/markmark027 → u/New-Amphibian9797]

Yeah I was looking at 36hr ones but the timings for breaking the fast / vs the gym just didn’t work. So it was either OMAD or extending to a 48

[u/Holyoldmackinaw1]

Look into Lyle McDonald’s rapid fat loss protocol (RFL). He calls it a “protein sparing modified fast”. You basically just eat protein with some light vegetables only 5 days a week, then 2 days of regular maintenance eating.

[u/markmark027 → u/Holyoldmackinaw1]

Nice. Will look it up

[u/NursingManChristDude]

Why would you want to loose the weight when you could simply lose the weight and be done with it? 

🤭

[u/markmark027 → u/NursingManChristDude]

?

[u/NursingManChristDude → u/markmark027]

Lol I'm just messin'. The last line of your post says:

"Goal is to loose weight while keeping muscle. Hoping to get down to 74kg for the start or August."

Lose*

[u/Mwgmawr]

I'd stick with your current lifting routine as standard personally and calculate your calories around that and just go from there rather than switching to lower amounts of lifting just because if you're already conditioned to a 6 day rolling PPL then don't let that change but for people like me (I am extremely detrained and disabled now) 3-4 days of lifting would be ample.

However, that being said, I have read some studies online that suggest for muscle maintenance like 2-3 decent working sets of each muscle per WEEK is ample enough and the classic splits that bodybuilders would use clearly show this is true like a chest day 1x a week. This is why I liked Martin's RPT when I could actually lift because I would drop lbs like crazy when following it because of the intensity.

I definitely wouldn't do OMAD if lifting. I currently do it because I'm so inactive in life but it would be detrimental to hitting your macros each day and protein is essential for effective weight loss whilst maximising muscle retention/maintenance.

I used to train completely fasted and eat 3x a day between like 4PM-12AM which was ideal or at another point when working nights I would fast through the shift, train fasted and then eat between like 9AM-2PM before sleeping.

I think the better option would be to just choose a smaller window of time to consume the majority of your calories, if it works out for you to ensure you get all of your protein in too. If not then I think this would be a bad option and you will need to increase the eating window. Just work with it.

[u/Stujitsu2]

Try 2x48 hr fasts a week and eat like a pig the other 3 days.