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Forum » One meal a day + Muscle Gain? GTFIH IF and OMAD Brahs
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Thread: One meal a day + Muscle Gain? GTFIH IF and OMAD Brahs

post 1639472053 05-26-2021, 09:19 AM
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One meal a day + Muscle Gain? GTFIH IF and OMAD Brahs

Has anyone been able to successfully gain muscle while doing IF or OMAD? I did OMAD between April 2019 and March 2020 and really leaned out but gained very little additional muscle mass during that time even when eating at a surplus. Did a slow bulk from August 2020 until March 2021 and am now playing with the idea of going back to one meal a day for a few months but I don't want to completely destroy any possible future gains.

I think the biggest culprit is that when I do one meal a day my workouts are done by 7:20AM but I don't eat my first and only meal until around 8PM.

As always, reps for any actual help or suggestions
post 1639473503 05-26-2021, 09:37 AM
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Originally Posted By frutistafreeze⏩
Has anyone been able to successfully gain muscle while doing IF or OMAD? I did OMAD between April 2019 and March 2020 and really leaned out but gained very little additional muscle mass during that time even when eating at a surplus. Did a slow bulk from August 2020 until March 2021 and am now playing with the idea of going back to one meal a day for a few months but I don't want to completely destroy any possible future gains.

I think the biggest culprit is that when I do one meal a day my workouts are done by 7:20AM but I don't eat my first and only meal until around 8PM.

As always, reps for any actual help or suggestions
Yeah but only when I did carnivore OMAD. would eat 3k cals worth of meat in one meal after a workout. Was usually 1lb steak, 1lb chicken and 1 lb salmon lol.

Edit: When I got sick of a certain meat I'd switch it to shrimp or 12-14 eggs.
post 1639473543 05-26-2021, 09:37 AM
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but who was protein? i bet you're not eating enough. increase protein. there's your answer. you need more than you're getting.

protein = .82 grams x target body weight

example = target weight 200 = 164 grams of protein per day.

trying doing OMAD but throw in a couple of protein bars within the small IF window. it's OMAD - One Meal - not one eat.

me -

6am - 3-5 black coffees
12pm - gym
all day - waters and seltzers
2pm - RXBar
4pm - huge dinner
5pm - RXBar
post 1639473583 05-26-2021, 09:38 AM
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Sounds too difficult, not sure if you can even eat at a surplus w/ just one meal (at least cleanly)
post 1639473703 05-26-2021, 09:39 AM
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Originally Posted By Schweric⏩
Yeah but only when I did carnivore OMAD. would eat 3k cals worth of meat in one meal after a workout. Was usually 1lb steak, 1lb chicken and 1 lb salmon lol.

Edit: When I got sick of a certain meat I'd switch it to shrimp or 12-14 eggs.
3lbs? did you blend them?
post 1639473713 05-26-2021, 09:39 AM
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science says you most efficiently absorb 20g of protein at one time tapering off at about 40g less efficiently so anything after that is a waste

You need protein split up every 3 hours or so for maximum absorption, just lol @ omad for muscle gain
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post 1639474563 05-26-2021, 09:49 AM
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Retarded
post 1639474613 05-26-2021, 09:50 AM
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Idk how you will build muscle doing one meal a day. Losing weight? Seems easy, you burn more calories than you consume in a day.

You need 0.5-1g of protein per lb of bw to build muscle. You're body can only absorb so much at one time so how are you hitting this goal?
post 1639474653 05-26-2021, 09:50 AM
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Do u weigh 140lbs or something
post 1639475053 05-26-2021, 09:55 AM
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Originally Posted By Schweric⏩
Yeah but only when I did carnivore OMAD. would eat 3k cals worth of meat in one meal after a workout. Was usually 1lb steak, 1lb chicken and 1 lb salmon lol.

Edit: When I got sick of a certain meat I'd switch it to shrimp or 12-14 eggs.
Jesus, three pounds of meat in one meal. Not sure if I could do that and not feel sick for the next three hours.
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post 1639475303 05-26-2021, 09:58 AM
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You would need to maximize MPS as much as possible to gain muscle. An OMAD isn’t going to do that. Even if you ate 150g of protein in the one meal, only a small portion of it will go to MPS. Optimal for MPS is 4 protein rich meals spread apart, based on science.
I probably banged your mom.

Eat the whole animal like a real man.
post 1639475343 05-26-2021, 09:58 AM
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Originally Posted By xeron⏩
science says you most efficiently absorb 20g of protein at one time tapering off at about 40g less efficiently so anything after that is a waste

You need protein split up every 3 hours or so for maximum absorption, just lol @ omad for muscle gain
Strong supplement company sponsored bullchit science, next you'll be telling us about the 30 minute anabolic window
post 1639475663 05-26-2021, 10:03 AM
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Originally Posted By Schweric⏩
Yeah but only when I did carnivore OMAD. would eat 3k cals worth of meat in one meal after a workout. Was usually 1lb steak, 1lb chicken and 1 lb salmon lol.

Edit: When I got sick of a certain meat I'd switch it to shrimp or 12-14 eggs.
Jesus. This does not seem sustainable
Originally Posted By GordonXXX⏩
but who was protein? i bet you're not eating enough. increase protein. there's your answer. you need more than you're getting.

protein = .82 grams x target body weight

example = target weight 200 = 164 grams of protein per day.

trying doing OMAD but throw in a couple of protein bars within the small IF window. it's OMAD - One Meal - not one eat.

me -

6am - 3-5 black coffees
12pm - gym
all day - waters and seltzers
2pm - RXBar
4pm - huge dinner
5pm - RXBar
Originally Posted By xeron⏩
science says you most efficiently absorb 20g of protein at one time tapering off at about 40g less efficiently so anything after that is a waste

You need protein split up every 3 hours or so for maximum absorption, just lol @ omad for muscle gain
Originally Posted By Beararms⏩
Idk how you will build muscle doing one meal a day. Losing weight? Seems easy, you burn more calories than you consume in a day.

You need 0.5-1g of protein per lb of bw to build muscle. You're body can only absorb so much at one time so how are you hitting this goal?
Originally Posted By OT2000⏩
You would need to maximize MPS as much as possible to gain muscle. An OMAD isn’t going to do that. Even if you ate 150g of protein in the one meal, only a small portion of it will go to MPS. Optimal for MPS is 4 protein rich meals spread apart, based on science.
This is exactly what I was thinking. Although I have experience with OMAD and saw first hand how difficult/impossible it is to gain muscle I thought maybe someone had figured something out.

Reps to all on RC
post 1639475783 05-26-2021, 10:04 AM
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Originally Posted By mrdot⏩
Do u weigh 140lbs or something
185 currently
post 1639557563 05-27-2021, 11:13 AM
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Originally Posted By FinesseFitness⏩
3lbs? did you blend them?
No. I just have a huge appetite and cook everything well. Sometimes the hardest thing to get down is the chicken. Everything else is easy mode.
Originally Posted By frutistafreeze⏩
Jesus. This does not seem sustainable
I only lasted a month and a half. Lost 25lbs though.

It was pricey as fuk. Was mostly top sirloin, chicken thighs skin on, salmon/swai.
post 1639561113 05-27-2021, 11:55 AM
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I always recomp amazing on what is basically OMAD. I IF for 18-20 / 6-4 usually have a small veggie plate followed by a huge meal + a small snack or glass of milk all within an hour.

Was pretty high BF from eating a little much and not moving much. Took a few months (3~) to transform back to lean.

18% BF non lifting for a few years just physical labor tradie work kept the gains under the chub.

IF (Basically OMAD)
1 - 1.5 hour hike 3-4x a week
Weight lift 1 hour 2-4x a week

Spoiler!



I was surprised how fast I bounced back. I hadn't lifted in the gym for years but like I said I was always somewhat physical and while I was over eating I still hit my protein minimals or better during my non lifting streaks.
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post 1639562223 05-27-2021, 12:06 PM
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Whoever came up the idea of not eating to gain muscle is a moron
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post 1639562253 05-27-2021, 12:06 PM
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Originally Posted By OT2000⏩
You would need to maximize MPS as much as possible to gain muscle. An OMAD isn’t going to do that. Even if you ate 150g of protein in the one meal, only a small portion of it will go to MPS. Optimal for MPS is 4 protein rich meals spread apart, based on science.
This

I'm not saying you couldn't make progress on IF or OMAD but its far from ideal

I really don't see the appeal from a biological stand point
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post 1639562503 05-27-2021, 12:08 PM
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Originally Posted By xeron⏩
science says you most efficiently absorb 20g of protein at one time tapering off at about 40g less efficiently so anything after that is a waste

You need protein split up every 3 hours or so for maximum absorption, just lol @ omad for muscle gain
RD checking in

This is somewhat true but you formulated it incorrectly, to maximize muscle protein synthesis and anabolism you should eat around 20g-40g of protein per meal (0.4-0.55g/kg/meal)
Using the upper CI daily intake of 2.2 g/kg/day over the same four meals would necessitate a maximum of 0.55 g/kg/meal. This tactic would apply what is currently known to maximize acute anabolic responses as well as chronic anabolic adaptations.
For meals with >40g, the surplus of protein is oxidized or eliminated in form of urea but also used for tissue building purposes. so not 100% wasted
While research shows that consumption of higher protein doses (> 20 g) results in greater AA oxidation [40], evidence indicates that this is not the fate for all the additional ingested AAs as some are utilized for tissue-building purposes.
Source:https://jissn.biomedcentral.com/arti...18-0215-1#Sec5


But this once again here are the "optimal" recommendations, this doesn't mean you can't build muscle on OMAD/IF, it's simply isn't the optimal route.
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post 1639582283 05-27-2021, 04:34 PM
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Originally Posted By CeBKa⏩
But this once again here are the "optimal" recommendations, this doesn't mean you can't build muscle on OMAD/IF, it's simply isn't the optimal route.
The optimal route is the one you are most consistent with. Sure chopping wood or swimming laps in a pool burns more calories then going for long walks but if you are going to do the latter frequently and the former almost never walking is best. It's all relative.
Originally Posted By arn710⏩
This

I'm not saying you couldn't make progress on IF or OMAD but its far from ideal

I really don't see the appeal from a biological stand point
Just lol if you think whatever you do is the most optimal thing you can do. You could always be "more optimal" or closer to perfection but at what cost? Doing IF for me is simply easier is every way for day to day life. I don't care I could be .350% more jacked or run 100M .05s faster if I was most optimal with nutrition timing. I'm not a pro or aspiring to be, I'm just a dude trying to stay in good shape.
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post 1639582473 05-27-2021, 04:37 PM
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Originally Posted By monster0ultra⏩
Mirin the sanity ITT so far. No IIFYM "DAILY CALORIES R ALL THAT MATTER" retards yet.
OMAD is just tricking yourself into eating less. At the end of the day, it does all come down to calories in vs. calories out. There's no magical weight loss with OMAD. You're just tricking yourself into eating less calories because of the small eating window.
post 1639583173 05-27-2021, 04:50 PM
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Gotta eat big to get big.
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