Weight loss roadmap with OMAD

 I had some questions to chatgpt about insulin resistance and metabolic flexibility. To reach no visceral fat stage ie 22% body fat

Step 0: Baseline

• Weight: 137.4 lbs

• Body fat: 36% → Fat mass ≈ 49.5 lbs, Lean body mass ≈ 87.9 lbs

• Goal body fat: 22% → Fat mass ≈ 24.8 lbs, Lean body mass ≈ 87.9 lbs

• Total fat to lose: ~24.7 lbs

Assumptions for roadmap:

• OMAD with moderate deficit (auto-regulated)

• Resistance training 2–4×/week

• Protein intake ~0.8–1 g per lb LBM (~88 g/day minimum)

• Average fat loss after first week: 1.5 lbs/week

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Week-by-Week Plan (Approximate)

			4 (actual) 132.9 35.1% Temporary stall / recomp phase 5 131.5 34.6% Fat loss resumes 6 130.1 34.0% Waist starts shrinking again 7 128.7 33.3% LBM preserved with training 8 127.3 32.6% OMAD feels easier 9 125.9 31.9% Visceral fat reduction noticeable 10 124.5 31.2% Cravings easier to control 11 123.1 30.4% TG/HDL improving 12 121.7 29.6% About 1/3 visceral fat gone 13 120.3 28.6% Energy very stable 14 118.9 27.4% Fat redistribution phase 15 117.5 25.8% Close to goal range 16 116.1 24–25% Visceral fat largely reduced

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Key Recommendations During These Weeks

1. Protein & strength training

   • Keep LBM constant (~88 lbs)

   • Resistance training 2–4×/week

2. Monitor waist + labs

   • Waist measurement is better than weight alone

   • Check fasting insulin, TG/HDL ratio if possible

3. Adjust OMAD if plateau hits

   • Slightly reduce calorie density if fat loss stalls

   • Focus on whole foods, fiber, lean protein

4. Hydration & electrolytes

   • Especially important as fasting duration is long

5. Transition plan after week 16

   • Move to 2MAD or 8–10 hour eating window

   • Allows flexibility and sustainability

   • Maintain protein & resistance training

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✅ Bottom line

• Duration: ~16 weeks of OMAD to reach 22% BF

• Weight goal: ~113 lbs

• Fat loss: ~1–1.5 lbs/week after first week

• Metabolic markers: Expect insulin sensitivity and metabolic flexibility to improve before reaching target BF

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Back to TiffxDan

 40 Min FULL BODY Workout with Dumbbells (Strength Training) | FULL BODY Series 01

Back to 2022

I did this on Friday on emty stomach, my 5th day of omad. Last year, I was doing dirty omad where I drink milk tea with sugar in the morning during this kind of exercise. Followed by half cup of coffee with a creamer, twice during the day. Its been more than 5 years since I have stopped taking sugar in tea. I wanted to cut off sugar in the tea enjoyement process, so that I would know if I was drinking tea for the sugar or tea. The last holdout was milk which I never planned to give up because its my morning ritual. But recently a friend introduced me to oolong tea from high Taiwan mountains and yoguru Japanese tea. She even shared a box of oolong tea with me. I was able to have that tea in the morning and thus skip milk tea in the morning. 

Still the creamer in the coffee issue remained. If its plain creamer, I need to add sugar. But if it is hazelnut creamer, then I dont need sugar in the coffee. Being out of creamer, aligned with the green tea awakening and I was able to pull the day through with green tea. 

And through few days of this, I realised it was omad. I was able to do 25 min jogs in the morning and 30 min walks during lunch. 

What I also realised is that the milk tea in the morning was causing my energy crashes in the afternoon, where I would rely on coffee and creamer. After moving to green tea/water, I dont feel the need for caffeine.

Weekdays is great. What about weekend?

Going into the weekend, I wondered if I should omad B+ (breakfast and lunch) as saturday/sunday breakfast is big part of family breakfast.

This weekend happened to be a party.

A friend has made me more conscious of eating protein. So I am breaking fasts with protein shake now. The party day, there was protein all around. I had tiny cup of milk tea and was able to stay till 4pm, when I was ready for a meal. I was very surprised by that and very happy too, that weekend came under control.

I have now lost 2.7 lbs this week.

3 more pounds and my post vacation weight gain will be gone. During the vacation I ate 3 meals a day, but after getting back to the dirty omad, still the weight kept increasing for 3 months. In chatgpt's words:

The vacation shifted you into a higher-insulin, lower-flexibility state, and dirty OMAD afterward kept insulin high enough to block fat loss while promoting efficient fat storage.

I need to probably make it 2 mad during vacation. I have seen two people who followed omad diligently on vacation, cooking their own food so that there is more protein.

Revelations:

1. We start thinking about making it easy to fast on ourselves during the weekend.

2. My saturday experience taught me to eat, only when I am hungry.

3. Once you start eating like this, you savor food as well as meet the protein goals to make the food matter to our well being.

Before the new year, a friend mentioned longer fast for gut inflammation reset. That was in the background, but I didnt think that this would all suddenly happen.

Now you will probably understand this postweight-loss-muscle-focused post.

I was wondering when I will be ready for a 36 hour fast, it would have to be one day where I dont feel like having dinner. I am now able to recognise my true hunger and I will honor it. On the party saturday, I ate at 4pm and felt hungry again at 8pm, which was good hunger. Through fasting, I am learning the difference between weak hunger and real hunger. If it becomes 2 mad on weekends thats fine, I just have to take the chance to add protein.

Post–Weight-Loss → Muscle-Focused Maintenance

 

Phase 2: Post–Weight-Loss → Muscle-Focused Maintenance

Think in three phases, not a hard switch.

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🔹 Phase A: Final fat loss (now → goal weight)

You’re already doing this well.

Structure

• Weekdays: clean OMAD

• Weekends: 2 meals Sat, OMAD Sun

• Optional: 30–36 hr fast 1× every 1–2 weeks

Focus

• Preserve muscle

• Keep inflammation low

• Let fat come off steadily

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🔹 Phase B: Transition (2–3 weeks after goal)

This is the most important phase — it prevents rebound.

Goal

• Stop losing fat

• Stabilize hormones

• Prepare body to build muscle

Fasting structure

• 18:6 or 20:4 most days

• OMAD 2–3 days/week, not daily

• No long fasts during this phase

Nutrition shift

• Increase calories slightly

• Protein becomes the priority

• Carbs can come back around training

This tells your body:

“We’re safe. Build now.”

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🔹 Phase C: Muscle-building phase (long-term)

This is where you live most of the year.

Fasting structure (ideal for lean muscle)

Choose one:

Option 1 (most sustainable)

• 16:8 most days

• 1–2 OMAD days/week (for insulin sensitivity)

Option 2 (very clean)

• 18:6 most days

• OMAD only on rest days

Avoid:

• Weekly 36+ hr fasts while trying to build muscle

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🏋️‍♂️ Training + fasting (key for muscle)

Muscle requires:

• Mechanical tension

• Protein

• Insulin sometimes

Training schedule (example)

• 3–4x/week strength training

• Lift before your eating window if possible

• Eat within 1–2 hours post-workout

Protein targets

• ~0.7–0.9g per lb of goal body weight

• Spread across 2 meals on training days

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🥩 What your meals should look like (muscle phase)

• High-quality protein every meal

• Carbs earned by training

• Fat for hormones and satiety

• Salt your food

No dairy required.

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🧠 Why this works

• You keep insulin sensitivity from fasting

• You allow insulin when needed to build muscle

• You avoid inflammation triggers

• You don’t confuse your body with extremes

This is how people stay lean and strong long-term.

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⚠️ Biggest mistake to avoid

❌ Staying in OMAD too long after fat loss
❌ Keeping calories too low while lifting
❌ Fear of carbs post-workout

Those stall muscle gains and mess with hormones.

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📌 Your long-term identity

You’re not “fasting to lose weight” anymore.
You’re metabolically flexible and training-supported.