Need some examples of an OMAD Meal?

(Denise) #1

I’m 73 now, so looking for feed-back on Muscle Recovery.

I listen to my body with these things, but I feel tired, lethargic day after a good work-out. I do 5 lb dumbells, and body weight. I do resistance bands that mimic the dumbell sets/reps so I get 2 types of same lift. I do my squats using Swiss Ball, and need to lean on table or wall to do the lunges where I dip my back leg.

I wanted to do upper-body one day, leg-work next, but I am too tired the next day. I have don’t have same amount of initiative either.

I’m thinking more protein needed now, but I get about 107 grams for my 109 lb weight. I’ll answer any questions you might need to know to help me figure out things. I’m full keto last 8 years. I take collagen, years of that as well, Primal Kitchen with 6 extra grams. I’ve looked at Protein Powders for an extra bit. My carb intake is 20 grams, thank you in advance, for any help, :nerd_face:

PS I’m tired next day, but hardly bed-ridden, as I still do my house-chores, errands, just no type of workouts. I will get out for some fresh air, I love fresh air, who doesn’t :grin::+1:

(B Creighton) #2

Hey Denise,
Good to see you continuing in your efforts.
How bout I tell you what I do. Everyone is a little different, so I cannot guarantee anything. When I started my workouts this last fall, I was actually a little sore the next day… so much so that when my Wednesday workout day came around, I was sore enough that I didn’t want to do my ab rolls again… So, I make my OMAD day my workout day, and workout almost in a fasted state. I take a few supplements and eat a fat bomb just before working out. This sounds counterintuitive to most people trying to gain muscle, but the purpose is to push hormones in the right direction in preparation for working out. My fast increases testosterone and suppresses mTOR. Then the workout will boost both up at the same time. This year though on my fast morning I did supplement with olive leaf for oleopurpeine, cayenne and chromium. I did not get fat gain this year as I tried to build muscle. In the evening I would supp with EAAs, spirulina, HMB and my cacao fat bomb just before workout. The main purpose of this was to give more pump ability and start the building process. Then after the workout I would have a protein smoothie with about 50 gr of protein including Orgain with superfoods, BCAAs or leucine and goat whey protein powder. I usually supplemented this with digestive enzymes incl some betaine HCL to help with digestion of all that protein. I got to where I was consuming this during my workout inbetween rep sessions to better utilize time. Then I would prepare my evening meal. This varied. On Mon it is usually wild sockeye salmon… often with a kale and cruciferous veg salad topped with pumpkin and hemp seeds with my homemade dressing of balsamin vinegar, MTC oil and herbs, Wed it was usually lamb roast and asparagus or broccolli, etc. Fri it is often a chicken leg or 2 chicken thighs. Again, often with salad or cruciferous veggies or maybe peas and carrots. So, yes, you heard that right - my OMAD started with a fat bomb, then a protein smoothie and then the “meal.” That’s around 80-90 gr of protein all within about 2 hrs. This year the following days were recovery days with a high protein breakfast of goat yogurt and eggs. I think the goat yogurt is a real energy pickup because it is high in MTCs which become ketones for instant energy. In fact after this breakfast I usually smell ketones at the jon. Lunch will be the protein smoothie with an avocado, and then the dinner to start my next fast or OMAD period. If you feel tired the day after your workouts, I think it is important to feed your body those proteins and fats to help it regenerate and have energy.

(Denise) #3

Wow, I can’t begin to address all you do!! But I surely admire you for it!!

Is your MTC oil same as MCT? I have a whole jug of it I was not sure I wanted to use, by Nutiva??
Also, I can look of what MTor is, and EAA, Im guessing something Amino Acids?

Is the instant energy you speak of like a caffeine high? If so, I have to stay away from anything that can intensify my tremor. They are getting better I am happy to say, and they are benign as far as I know :wink: Denise

(B Creighton) #4

Sorry I mistyped the MCT. Yeah it is MCT oil - not MTC. Those MCTs turn into energy within a half hour And I would not describe it as a caffeine high. I really never do caffeine though, so can’t tell you how you would respond. Some people do get a kind of high from MCTs, so I would start on the small side, and maybe make it a quarter of the dressing. You have to shake it vigorously though because otherwise only the MCTs will pour out. I use a “flat” syrup bottle.
mTOR is short fro mammelian target of rapamyacin. Basically, your body makes it as a pro-growth hormone, but you don’t want it high all the time. EAAs is short for essential amino acids. These are the amino acids your body cannot make. You have to consume them. I take them as an addition to spirulina, which is high in amino acids, but to give it a more anabolic boost. For either men or women using EAAs or pure luceine will produce more protein synthesis, because this particular amino acid is the most needed to build muscle. This is especially true for older individuals.

(Doug) #5

Many is the time I’ve had nothing but water or black coffee until the evening, and then a big steak along with some Jalapeños fried in butter and maybe a piece of cheese. Or 4, 6, or 8 fried eggs and maybe a piece of meat and/or cheese. Or a big piece of fish with the same possible add-ons.

(Denise) #6

as long as I get all the calories (macro calories) I need, I will try the OMAD! Here’s what I think of your Doug, YUM YUM!! :grin::+1:

(Rebecca ) #7

My OMAD is quite similar to Old Doug’s, minus the jalapenos!

#8

Yeah, meat, eggs and some dairy (and if possible, little else, well I allow some plant protein if I must) is my way too, it’s just almost always pork for multiple reasons. I can’t do simple so my few staples and little extras combine in various ways for a multi-course meal. I rarely can pull off OMAD but I believe it’s the right for me now (or maybe 2MAD with 2 close dinners if I can’t eat much enough at once). Workout around noon or at early afternoon, OMAD dinner, I don’t seem to have options there but it sounds good enough to me.

(Edith) #9

Hi Denise. I’m not sure you can meet your protein or calorie goals with only OMAD. For example, one pound of salmon contains about 96 grams of protein and is only about 950 calories. Add in your 20 grams of carbs, and you are barely over 1000 calories. Could you even eat that much in one meal? If you want to feed your muscle growth and recovery, you will need to eat more than OMAD.

(Bob M) #10

I’ve often wondered about exercise and OMAD. Some people do it. But I also wonder if OMAD = eating with a relatively short window if it’s possible? Say a 2 hour window, which is what my OMADs actually work out to be. (But I don’t exercise on those days.)

(Denise) #11

Oh, I’m not sure either. Plus the fact I enjoy my Brunch, sometimes earlier as well, and my dinner hour. I’ll continue to look at it just because I’m curious :slight_smile: I like the way I eat now, and it’s working as far as I can tell, Denise :+1: Thank you Edith :slight_smile:

(Denise) #12

I think it’s pretty normal to eat just one meal a day, once in awhile for me. I actually do that if I am super busy, and it’s always, after I have settled down mid-afternoon. I don’t intentionally fast, other than the long fast I get between 4 pm and about 11 a.m. next day Brunch.

Fasting seems very healthy for most of people I’ve read about that can do it for days, not up to even trying that :wink: During my “hopefully” last hospital stay of 5 days, I was fed just liquids for at least 2, full days. I don’t remember getting hungry come to think of it, but I did have the IV, Denise :+1: :grin:

#13

Yeah of course OMAD is only viable for the ones who can eat enough on it.
I always had it weird: I easily ate 2000 kcal for a meal on 2MAD (especially with carbs but fat does the trick too as fat can’t satiate me without enough protein) but on OMAD, my meals got too small to keep me satiated. Probably extra attention helps but it feels forceful on some diets on some days (I never had this problem before carnivore).
If I happen to have this “too tiny meal” problem, I just accept it becomes a 2MAD day (or 3MAD or 5MAD but usually a second meal is enough). We should be flexible as our body may not be totally on board with our plan and force may be a very bad idea (or even plain impossible).