What I eat for my One Meal A Day

The Power of OMAD: One Meal a Day for Muscle, Health, and Discipline

As we age, finding the most efficient ways to build muscle, maintain health, and stay sharp becomes increasingly important. One strategy that has worked wonders for me is the OMAD (One Meal a Day) lifestyle, which I've been practicing since 2016. At 47 years old, 6 feet tall, and weighing 225 lbs with 9% body fat, OMAD has helped me stay lean, focused, and physically strong.

In this post, I’ll share how OMAD works for me, my daily routine, and why I believe eating less is a powerful tool for building muscle and improving overall health.

What is OMAD?

OMAD, as the name suggests, is a diet strategy where you consume only one meal per day. This approach goes beyond simple calorie restriction; it’s about maximizing the efficiency of your body’s processes, from muscle protein synthesis to fat loss and hormone regulation. By eating just once a day, you give your body the opportunity to rest, recover, and rebuild in ways that are far more sustainable than excessive eating.

Why OMAD Works for Me

As I’ve gotten older, I've become more focused on efficiency. OMAD sharpens both my body and mind, allowing me to build muscle while keeping my overall health in check. It’s not about depriving myself but about creating balance and purpose. The key concept here is restraint—taking control of what you consume and when you consume it.

Eating less doesn’t mean weakness; it means unlocking a cheat code for health and strength. Think of it like this: lions in the wild aren’t grazing all day. They hunt, feast, and rest. Their power comes from the rest between meals, not from constant consumption. This primal energy is available to all of us when we adopt a similar mindset and practice self-discipline.

My Daily Routine and Macros

The Science Behind OMAD: Growth Hormone & Muscle Gains

One of the main benefits of fasting windows like OMAD is the surge in growth hormone (GH), which is crucial for muscle growth, fat loss, and overall vitality. When you fast for extended periods, your body increases the production of GH, stimulating muscle protein synthesis and fat-burning processes.

GH also helps:

• Preserve muscle mass
• Promote fat breakdown for energy
• Increase cellular regeneration
• Improve brain function

By fasting and eating within a narrow window, you allow your body to operate in a state of efficiency, tapping into its natural rhythms to optimize health and muscle growth.

Why OMAD May Be the Key to Aging Gracefully

As I approach my 50s, I aim to reduce my weight gradually while maintaining muscle mass. My target weight is around 215 lbs, which I believe will be a healthy, sustainable weight for me as I age. Staying lean and maintaining muscle mass is essential as it helps protect bones and joints, reduces the risk of disease, and promotes long-term well-being.

At 250 lbs, I was much bigger, but now at 225 lbs, I feel great. While some may be looking to bulk up, my goal is to stay functional and healthy, and OMAD has been a fantastic tool in achieving that.

The Discipline of OMAD

OMAD isn’t for everyone. If you’re someone who’s trying to bulk up or needs more calories for intense training, you might want to eat multiple meals throughout the day. But for those looking for efficiency, discipline, and optimal health, OMAD is a game-changer.

It’s all about changing your relationship with food. Instead of seeing it as a source of pleasure or indulgence, you view food as fuel and nourishment. Discipline in eating is a key component to a healthier lifestyle. In fact, in my community, we do a collective fast every Monday, where everyone fasts for a full 24 hours. It’s a great way to practice discipline, reset the body, and bond as a community.

Conclusion

The human body thrives on efficiency, not excess. OMAD, when done right, helps you achieve a balance that maximizes muscle growth, enhances overall health, and improves mental clarity. It’s not about deprivation—it’s about mastery over your body and mind.

If you’re looking for a simple, effective way to build muscle, stay lean, and live a healthier, more disciplined life, give OMAD a try. For me, it’s been the key to staying strong, sharp, and healthy as I age.