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OMAD (One Meal A Day) is one of the most powerful fat loss weapons you have in your Intermittent Fasting arsenal. Your OMAD results could potentially change your life.
Today, I’m going to give you a couple of client examples, giving you some details on their OMAD results.
What Exactly Is The OMAD Diet?
It’s as simple as it sounds – you eat one meal a day, usually in the evening but not necessarily.
This strategy is so powerful for burning the belly fat, simply because it makes it very difficult to eat a calorie surplus, and VERY easy to be in a calorie deficit.
So you WILL burn fat and start getting leaner.
Usually I recommend eating this meal at 6-8pm, or anytime in the evening, as this is when the most ‘dangerous window’ is as far as diet adherence, distractions, your social life etc., and the OMAD diet gives you massive flexibility in this regard.
You CAN eat this meal at 1pm for example, and this may work for guys who get really hungry in the early afternoon, and perhaps don’t have much of a social life later on.
But what I DON’T recommend is having this at breakfast, because you’ll crash your energy levels when you need them to be highest (it’s a large meal), and you’re leaving yourself wide open for late evening hunger, and the consequential poor night’s sleep.
Eating one meal a day has so many benefits, it’s ridiculous. From a fat loss standpoint, a health marker standpoint, and a feel good standpoint. Here’s a short list of what you can expect when starting an OMAD diet:
- Massive fat loss (up to 10 pounds in 1 month) and a huge improvement in physical appearance
- Feeling amazing – high energy, positive mood, productive mindset (one of my clients personal favourites)
- Enhanced focus at work – higher quality work in less time
- Huge time savings – when you only eat once per day, you’re not constantly wasting time cooking, washing up, or just thinking about food in general
- Changes in clothing sizes – watching your waistline shrink is one of the best demonstrations of PROOF that the diet is working
This is just to name a few.
For a lot of busier/more successful guys, the savings in time and the increased focus can be absolutely life-changing, especially if you’re self-employed, or you’re a contractor, or you have control over your own schedule, or a bit of a side hustle.
It’s almost like a guaranteed way to boost your income, when you have more time AND energy throughout the day, every single day.
Are The OMAD Results Sustainable?
The OMAD diet is completely sustainable.
I’ve been coaching guys in their 30s, 40s and 50s who have been doing this for several years now. Some guys have gone from 270+ pounds, down to 200 or so. Others have gone from ~210 down to their dream weight of ~160, and with more muscle on their frames too.
What happens is that over time, you will need to incorporate the occasional post meal snack, with some extra protein and perhaps fats.
At first, you may not need to do this, especially if you want to drop the body fat as fast as possible. But when you’re at your desired bodyweight, you will want to bring up the calories slightly, to maintenance level.
In order to do this, you may want to add some testosterone boosting foods like Brazil nuts, or an extra couple of eggs, or a protein shake as a post-meal snack.
Will You Lose Muscle On OMAD?
It seems counter-intuitive, but the Men Over 40 who have been following this OMAD system have actually been gaining muscle.
Of course this depends on other factors like training experience, training quality, sleep, testosterone levels etc., but OMAD just doesn’t seem to be leading to muscle loss at all.
As long as your:
- Training quality
Are all on point, muscle loss should not be a fear at all.
In regards to the training quality, you’ve got to make sure that you’re doing enough total volume (or total workload), which is the number of sets x reps x weight, per week.
You also want the intensity and the ‘mind/muscle connection’ to be on point too, which are more subjective terms but are still critical.
It should also be noted that most men who get fantastic OMAD results tend to train within close proximity to their meal times. Meaning; I wouldn’t suggest training at 5am, and then not eating anything until 7pm. That’s far too much of a time gap.
The ideal scenario from what I have seen and experienced, is to train in the late afternoon/evening, and to eat your OMAD meal in the late afternoon/evening too, whether that’s pre or post workout.
How Do You Get Enough Protein With OMAD?
A common objection to the OMAD diet is “how on earth do I get 150g or 180g of protein in one meal? My stomach couldn’t take that!”
It’s a legitimate question.
But firstly, I always challenge whether you have to be eating tons of protein if your body has lots of excess fat to use for energy first, before digging into any muscle stores.
For someone who is 25%+ body fat, they probably don’t need 1g protein per pound of bodyweight. 0.8g will very probably suffice.
Secondly, if you’re still struggling to get 0.8g protein per pound of bodyweight (which is completely understandable), then my suggestion would be to have a protein shake as ‘dessert’, shortly after your OMAD meal.
Either a protein shake, or protein pancakes, or perhaps some canned mackerel/sardines just before the meal. Whichever you prefer. A protein snack can be worth up to 50g of protein, which will be a MAJOR help if you need to hit 130g-160g of protein.
OMAD Results: My Clients
I have two clients right now who have successfully been eating once a day, and have lose a ton of fat simply by following this.
One is in his late forties, the other in his fifties. Both are busy and successful guys, and the time efficiency from only eating once a day serves them very well. Think: more time for work, investing, training, sleeping etc.
OMAD Diet Results 1 Month
Within one month, both clients had lost over 10 pounds.
With great ease, as well.
They both said that it was the most natural and effortless way of eating for them, experienced minimal hunger, and strength levels were still good in the gym.
They have both lost several inches (and belt notches) off their waistlines, have leaner looking faces, and are experiencing health improvements, like:
- Lower blood pressure (>140 to ~110)
- Improved cholesterol
- Higher testosterone levels (400 to 600 total testosterone for one client, the other client is now on TRT)
- Gaining strength and muscle (yes, you can 1000% gain muscle on an OMAD diet) – to the tune of 10-15 pound increases on their pressing exercises
And all of this serves to maintain maximum health into their 40’s, 50’s, 60’s and beyond.
OMAD Diet Results 1 Year
Within one month, there are limitations on what you can achieve.
I’d say that the norm is usually within 7-11 pounds, in that region. Testosterone will also not double within one month, but it could well do over several months.
You’re also not going to get a six pack in one month, but you could well do over an extended period of time.
Also, this is not medical advice as I am not a doctor, please consult your doctor. But it has been known that guys have completely reversed their type 2 diabetes within 1-2 months following the OMAD diet, and I have the email communications to prove it.
But within one year, it really depends on how disciplined you are and whether or not you’re willing to sacrifice other areas of your life (temporarily).
My two OMAD clients managed to both lose over 40 pounds of pure fat, and gain muscle. So really when you factor in the muscle gain, the fat lost was more than 40 pounds.
They’re now below the 200 pound mark (or borderline), and have completely transformed their physiques.
People at work, friends and family are all complimenting them on their new and improved appearance, their energy levels are ‘sky-high’, and they feel on top of the world.
So how exactly did they do it?
How To Do OMAD Properly
As I said, if you want to maximise your OMAD results, you’re better off leaving your one meal until the evening.
In the morning, you should have black coffee, and then if you’re really looking to step up your fat loss results, have some Phen Gold. It’s potentially the strongest fat burner out there.
Phen Gold will not only suppress your appetite (making the longer fasting during OMAD much easier), but it will also reduce your cravings for sugar-dense/sweet foods. Sugar will ruin any man’s diet. But Phen Gold will make fasting and sticking to the plan much easier, and much more enjoyable. I highly recommend it for fat loss purposes.
If you’re interested, you can read more about it here.
Your evening meal should be high protein, it should cover your basic ‘healthy fat’ requirements (testosterone purposes), and it should have some fruit/veggies.
So what my clients do, is that they rotate between:
- Chicken breast
As the ‘main meat’ or protein source, with some greens on the side, and/or eggs, and/or avocado or something similar. Usually the fatty fish will cover the omega 3 needs, and wouldn’t need extra fats on top of this, especially when cooking with olive oil.
But on the days where my clients don’t eat fish and just eat meat, I advise them to add an extra fat, and supplement with a small amount of omega 3 as well, just to keep their omega 3:6 ratio in check.
Often, there is a protein shake consumed shortly after (depending), as it’s a lot of meat to eat in order to hit the 130-160g of protein target. This is critical if you want to gain muscle, and also stay fuller for longer on your OMAD diet.
Supplements outside of omega 3 will vary significantly on the individual and his lifestyle. Some people will need more vitamin D than others (just imagine that British winter), whereas people in San Diego probably won’t need much at all.
Magnesium is a fairly common suggestion to aid with sleep quality and testosterone, and the B complex can also be useful. But I always suggest that guys get a blood test before all of this, to determine whether or not you need to be using certain supplements and if so, at what quantity.
So really that’s the crux of the OMAD system.
Should You Do OMAD Every Single Day?
If you want to get the best OMAD results, I do suggest that you do this every single day, including weekends.
There’s far too many guys out there who follow Intermittent Fasting (or any diet really) on Monday to Friday. But then completely blow it on the weekends by getting drunk and eating pancakes for breakfast.
Your diet must be a lifestyle in order to:
A) Get the best results out of it, and;
B) Ensure that those results are in fact sustainable
So I see the weekends as somewhat of a test to see if someone is really serious or not, or is just going to make excuses. If you value your family time and eating together (which you should, and I do too!) then just have that time together in the evening, eating healthy, micronutrient-dense foods.
Another point is that doing something every day simply builds discipline, and cements this new way of eating as a serious long-term habit.
The reason that 97% of diets fail, is that people don’t make it a habit. They view it as something temporary that they ‘have to do’ for a while. But then once it’s over, they can go back to eating junk food.
It’s just not reality.
It’s like starting a business and growing it to six figures, but then stopping it after a year and claiming that ‘you’ve made it’ and ‘you’re retiring’, when you can’t afford to.
Just like with a business or a career, it’s going to have to be your lifestyle if you want to succeed with it long-term.
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