Phase 2: Post–Weight-Loss → Muscle-Focused Maintenance
Think in three phases, not a hard switch.
🔹 Phase A: Final fat loss (now → goal weight)
You’re already doing this well.
Structure
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Weekdays: clean OMAD
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Weekends: 2 meals Sat, OMAD Sun
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Optional: 30–36 hr fast 1× every 1–2 weeks
Focus
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Preserve muscle
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Keep inflammation low
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Let fat come off steadily
🔹 Phase B: Transition (2–3 weeks after goal)
This is the most important phase — it prevents rebound.
Goal
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Stop losing fat
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Stabilize hormones
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Prepare body to build muscle
Fasting structure
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18:6 or 20:4 most days
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OMAD 2–3 days/week, not daily
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No long fasts during this phase
Nutrition shift
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Increase calories slightly
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Protein becomes the priority
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Carbs can come back around training
This tells your body:
“We’re safe. Build now.”
🔹 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)
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16:8 most days
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1–2 OMAD days/week (for insulin sensitivity)
Option 2 (very clean)
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18:6 most days
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OMAD only on rest days
Avoid:
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Weekly 36+ hr fasts while trying to build muscle
🏋️♂️ Training + fasting (key for muscle)
Muscle requires:
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Mechanical tension
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Protein
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Insulin sometimes
Training schedule (example)
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3–4x/week strength training
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Lift before your eating window if possible
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Eat within 1–2 hours post-workout
Protein targets
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~0.7–0.9g per lb of goal body weight
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Spread across 2 meals on training days
🥩 What your meals should look like (muscle phase)
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High-quality protein every meal
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Carbs earned by training
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Fat for hormones and satiety
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Salt your food
No dairy required.
🧠 Why this works
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You keep insulin sensitivity from fasting
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You allow insulin when needed to build muscle
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You avoid inflammation triggers
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You don’t confuse your body with extremes
This is how people stay lean and strong long-term.
⚠️ 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.
📌 Your long-term identity
You’re not “fasting to lose weight” anymore.
You’re metabolically flexible and training-supported.
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