Welcome to the weekly best resources for men over 40. I will be re-capping over…
Something I’ve been noticing more and more lately via Twitter and emails I’ve received, is the increasing number of Men Over 40 having massive success with OMAD (One Meal A Day) – a couple of these guys are currently killing it, just so you can see some examples.
OMAD works literally how you expect it to – one meal per day, and no more. This means the eating window is very narrow, and fasting period very large; making it a more ‘intense’ variation of Intermittent Fasting.
Usually this meal will be in the evening, and this is going to be the best way to maximise freedom and flexibility for those with families and/or social lives. Having said this, there’s technically nothing wrong with this one meal being at 1pm, for example.
As long as you avoid breakfast, of course; that would be the absolute worst time to have a large, 1500-3000 calorie meal. Definitely avoid that at all costs if you want high energy levels and low body fat levels.
Now, a couple of objections that may be running through your mind:
“That sounds a little extreme, is that even healthy?”
And this is where it gets interesting, because from my research, it looks like it’s an absolute life-saver for a lot of people from a health standpoint. Blood pressure is lowered, risk of diabetes plummets, heart health increases, etc.
Also the ‘cleansing’ process known as autophagy is maximised by performing IF in this manner – more so than the more frequently used methods such as 18:6 or 16:8, for example.
“But won’t fasting for that long cause muscle loss?”
To be fair, I think this is even more of a valid question.
I used to ponder this one quite a bit, as over the years my concern was always that protein synthesis wouldn’t be adequate from only one meal per day.
But this just doesn’t seem to be backed in the real world at all, which leads me more and more to think that we really were designed to eat less frequently (think of hunters thousands of years ago – they wouldn’t have been successful every single time – in fact, nothing in life works that way. You always fail to some degree).
These guys (all Men Over 40) seem to be increasing muscle mass and strength, and at a pretty impressive rate.
Sure, you could argue that it’s their relative lack of gym experience that’s the primary driver behind this. But it doesn’t detract from the overall point – OMAD is not stopping them from completely transforming their physiques, and their lives.
So infrequent eating doesn’t appear to have any drawbacks, within a OMAD context, especially for Men Over 40.
In that case, how exactly should you go about doing OMAD if you’re interested in losing shedloads of fat (by making it almost impossible to get into a calorie surplus), while possibly increasing muscle mass and strength, even into your 40’s, 50’s and beyond?
Here’s how I would do it:
I would start off the morning with black coffee, and have 1-2 cups early in the morning. After getting the boost in energy, focus and productivity, I’d then get to work on my mission for the day, which would really help to focus my mind on productive things (and not food).
I’d have 1-2 cups of tea later in the morning/early afternoon, so that you still get to enjoy a nice hot drink, while not overdoing the caffeine and impacting sleep adversely.
This whole time, I’d be drinking plenty of water – most people do not drink enough, so I have to highlight this point.
And while there may be some hunger in the afternoon during the adaptation period, this would largely vanish after getting used to the new eating plan.
Come the evening, I would have ~2000-2200 calories available (holy crap!) and I may even struggle to hit them. Regardless, I’d need to focus heavily on protein first in order to make sure I actually get my 170+ grams, and would therefore pile up my plate with loads of meat (and veggies of course).
This would be the case the vast majority of the time – consistency is crucial, but I would also have nice meals out on the weekends occasionally (and they would easily fall within my calorie budget).
I suspect that this kind of plan would work very well for the vast majority, especially if it was combined with a full body training program that focused on recovery and optimising your time spent in the gym (without overdoing it), like the James Bond program.
It’s ideal for Men Over 40 because of its’ focus on recovery and testosterone, while still getting an intense, frequent stimulus in the gym.
If you want on-going help with both your IF meal planning, training program, and have everything completely custom-tailored to you, then check out my coaching services.