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How To Set Up Your OMAD Diet (Thread):

As the months go by, more and more Men Over 40 are having ridiculous success with OMAD (One Meal A Day).

They're getting leaner.

Their health markers are improving.

Their muscle mass is going up.

This thread is going to walk you through how to get started yourself, and how to maintain your success over the long-term if you want to:

- Hit 15% bf or less
- Increase your lifespan (years of HEALTHY life)
- Keep your appetite as low as possible
- Maximise your social freedom
The First 3 Weeks:

During the first three weeks, you're yet to adapt to OMAD.

You're better off easing yourself into it if you want to maintain it as a long-term lifestyle.

Here's how:
8am-1 or 2pm

Black coffee (1-3 cups)
Sparkling water
No food whatsoever

This will allow you to have maximum energy and minimum hunger.

The sparkling water is very popular with clients who are doing OMAD at 12pm-2pm (when it gets risky to keep drinking coffee).

1 or 2pm

Protein shake
Lots of water

The biggest issue with guys on OMAD is that they struggle to get enough protein, especially early on.

This is where the protein shake comes in during the first few weeks.

It's a 'bridge' while you adapt to high protein in less time.

Main meal

This (obviously) needs to be high protein, a decent amount of fats, and enough carbs for your activity level.

Protein needs to be eaten first - you can't mess this up. It's a habit that will get more important POST week 3.

Once you've done the above every day for 3 weeks or so, you're ready to go full-on OMAD.

This is where the fat starts melting away with ease.

You feel awesome.

You start to ENJOY the process.

8am-1 or 2pm

Is the exact same as above.

1 or 2pm

No food
Carry on drinking PLENTY OF sparkling water (keeps your stomach fuller)


Main meal

Except now your main meal is EVEN HIGHER protein, so it may take a little time to eat.

This is fine.

High protein is an absolute requirement if you want to:

1) Keep your appetite down (the key to lowering your body fat SET-POINT over the long run)

2) Gain or maintain more muscle

3) Burn more calories simply through digestion

Once you're in the Cruising Phase, you're likely going to have 1800-2400 calories left to enjoy in the evening.

Making it the ultimate 'social freedom diet'.

You can EASILY enjoy nice meals out with friends and family, without stressing about every little detail.

It's nice.
If you're looking for more IF tips to get you:

- Leaner
- Stronger
- Healthier

And lowering your body fat SET-POINT (forever), then get daily strategies below:
Then if you're wondering how much protein you need, how many carbs you need, and what foods to eat more of...

Get it all tailored to YOUR needs below.

Stick to this meal plan, and you'll hit 10% body fat:…
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