I am 72 and have been doing Omad for 14 months and have gone from 354 lbs to 208 lbs. I eat around noon and I walk for 60 min right before I eat. 3-4 days I use resistance bands.
I do OMAD I run 3 miles everyday and eat my meal about 2 hours later, I do minor lifting daily 2 hours after my meal. I have dropped 93 lbs. in 9 months.
I ate half an hour after weightlifting (for two days already) and I have some indigestion. Maybe I'm eating too soon since I don't have any urge to eat or hunger after the exercise. I'll try 2 hours after. Thank you for sharing.
i was 131.3 kilo i did omad with some cardio and lifting after 100 days i lost 30.2 kilo.... but i cheat every 2 weeks and my cheat contain a lotssss of calories my target is 85 88 my question is did u cheat like me in those 9 months dnt tell me no plz
I started OMAD last week and I run three times a week early in the morning (6am). My longest jog/walk was 15km whilst fasting. I don't feel hungry post run and only break my fast at 4pm.
@Interdimensional Bigfoot Hahaha! 😂 So I call you out on your bs and you immediately resort to being an internet keyboard warrior instead of being a man and taking responsibility that maybe you need to improve yourself. Just because someone can do something that you can’t doesn’t mean they didn’t do it. It just means you need to work harder to accomplish the same thing. Man up and stop being an insecure troll. On a side note, you don’t know who you’re dealing with dropping challenge on the Internet. If you actually had the balls to meet up with someone over something so petty, you may find out the hard way the disturbing reality of your situation.
@Interdimensional Bigfoot and it’s definitely possible. I wogged 5-10 miles 30 days straight omading before. It’s actually not as hard as you think of you get used to it.
I started OMAD approximately five months ago. I normally eat around 2 to 3 in the afternoon daily. That is the time I experience hunger. I enjoy weight lifting an cardio 4 days per week through my community College 2 days at 8 am and 2 days at 9:30 am. Has really worked well for me. In the evenings I walk my dog for about one hour. Since January 2021 I have lost 40 lbs! Last year I was diagnosed with fatty liver disease. Recently I was retested with awesome results. My liver is normal and I no longer have issues with high blood pressure. This works! Oh, I'm 73 years young and feeling great.
I been doing OMAD for about a month. I do 1 to 2 hours of cardio and I've lost 25 pounds. I would have lost more, but I eat WHATEVER I want in my eating window. No complications or issues from it. I'm almost at my goal & I feel amazing
I been doing OMAD for about a week . I do 30 mint walk + running . And then lil but of cardio like jumping jacks and more just after that I break my fast at 4 pm 🕓 It’s just so effective and I feel energetic throughout the day ✨
I do Omad and cardio without any problem at all, I wake up at 5:00 hit the gym at 5:40 and do my weight lifting plus intense cardio. The results I'm getting can't stop this!
This is awesome! I was going through the comments to find someone who has the same schedule as myself and to see if it can be done. I’m giving myself 9mos to drop 90lbs
Am female, 42 years old, 14 months since on KETO + OMAD, strength training 30-40 minutes per day 6 days per week (different muscle groups, one full rest day per week on Sunday); on week days workout at about 7 am, meal at about 4 pm, on Saturday (and "non-office days") workout later anywhere between 11 am and 1 pm, meal within an hour post-workout, feeling and looking great, dropping fat consistently, gaining nice feminine muscles, increased physical strength and cognitive functions, better moods and emotional regulation, and will keep at it as long as this works (will be incorporating HITT days again soon to alternate with weight-lifting).
Hi I’m 59 years 143 lbs my routine is as follows: Fast 16/8 water & black coffee only Meal at 12: Noon HTIT Workout out 6:00pm Drink water only Prepare for bed sleep from 10:00pm to 6:00am Start my day go to work Note Routine is 5 days Mon to Fri Sat Sun still fasting but lighter exercise That’s it...!!!
I tried combining OMAD with Marathon training. I would run in the morning in a fasted state (after an Americano) and eat a large Keto meal in the evening. But I found that I was chronically tired throughout the day. Perhaps it would have been better to eat my OMAD around lunchtime, or even immediately after my run, but that didn't really appeal to me. Currently, I am still running fasted in the morning after my black coffee, but I am eating twice a day (around 12:00 and 18:00). I feel much better. My performance has improved. I am no longer fatigued throughout the day.
I do OMAD and I work midnight shift . I eat around 2:00 AM and then do my cardio workout when I get home around 8:00 AM. I’ve had no problems with energy! I weighed 357lbs on October 31 2019 and I’m down to 254 lbs today, March 26 2020!
Dear Doctor Nick Zyrowski. I have been working out more than 35 years. I'm 58 years old. I love eating right and doing exercises everyday in the morning. Also I have been following your channel talking about eating Omad and weighs training. That's awesome. For me I have been eating Omad and weighs training the first thing in the morning is the best without Cardio.. I have noticed that I burn alot of fat from my training routine. I'm truly appreciate for all the information you have posted on UA-cam. Thanks.
Hi! I am a 23 yr old girl and I do Omad and incorporate some weights but mostly cardio and honestly it’s very easy. The way I do it is my eating window is from 7:30-8:30pm and I wake up to go to the gym at 5:00am. I do weights for about 45 min and I start doing some cardio. I only run about 2 miles and walk on incline. Once I finish that I only do 20 minutes of stair stepper and I’m usually done at about 6:30. It might seem insane to some people but I’ve trained my body to wake up at 4 am for about 2 years.
I love Omad and I do both cardio and weightlifting 6 days a week. I do cardio for 1.5 hrs 3 days a week and 1 hr weightlifting plus 20 minutes HIIT at the end for the other 3 days. My eating window is rigid 2-3pm. Just don't overthink it. You get used to it.
@@tlamani.nutriconciencia i did this for over a year with no negative side effects (sort of) if you start slow and allow your body to adjust to it its not that bad. When i say start slow i mean snail's pace as if you do more you can be at a higher risk of injury but still not necessarily a guarantee. That "sort of" i mentioned earlier when it came to negative side effects, i stopped working out for about 4 or 5 day's after a solid 13+ months and i had the worst dull pain in my bones and brushing all up and down my legs for about 2 weeks, after getting tested medically (with nothing found) and getting back into the gym (months later) and stopping again with the same issue occurring i came to the conclusion that my body was eating itself (and i was consuming upwards of 1500-3k calories, and i think me stopping the gym after a few days stopped my body constantly rebuilding what it was consuming and rushing nutrients were it was needed and that caused my issues.
Not sure what the big deal is...I get up at 4:30/4:50 AM and at the gym by 5:30...I do 20 minutes of LISS then lift doing a 4 day Upper/Lower split which takes about 45 minutes and then finish with 20 minutes of LISS again. I eat about 8:30ish AM and done. You may have to tweak the times depending on your schedule but it is doable and pretty simple. The best times to eat and workout...no such thing,,,best time is what fits your life schedule...The key is consistency and not stopping and ending back at square one
@@GillianBudgets20203 I mean you do have to be able to eat calories and if you are someone that can't handle a big meal it might not work but I didn't start off OMAD. Been doing IF or some type of fasting for almost 5 years.Did 16/8 for a good while, then it kind of became 18/6 and then the Warrior Diet 20/4 and then OMAD. Still mix it up some as it is good to change. I just did a week of 16/8 again and back to OMAD...just can't be dogmatic about any of it...sometimes I eat twice in a 2 hour period and sometimes I will throw in a 36 hour fast...My philosophy is just experiment on yourself and see what fits best...no study will ever override how you feel with your own workouts and eating schedule
@@klw3786 thank you so much for replying and sharing your knowledge and experience... I really appreciate it. And I think I will definitely take that on board... It helps to know that you started somewhere.. Cause I thought I might have to throw myself into the deep end... But yes thank you... What do you think about incorporating bone broth before you break your fast... U know if water is not enough to sustain u.. Thanks in advance
When I do OMAD, I weight train in the mornings usually around 11 or 12 am. When I do eat it's usually late in the evening around 4 or 5 prior to starting work, because my job is physical. My energy levels are always good at that time of training, iv gotten lean while maintaining and gaining muscle from strength training.
Its been couple of weeks ,I had upgraded myself from IF(16:8) to OMAD. I do both cardio & weight training before half or one hour prior to my meal.I take my meal at 11pm.This diet gave me confidence & Im happy that my body is improving in +ve.
Before or by noon, I do BodyPump (45-60 min) and then RPM (cycling HIIT for 30 min) back to back. TIP: Always do weights first, then HIIT-cardio. Reason: Body uses up quick release sugar stores needed for weight training and then switches to using fat for cardio. I work out 3x per week with a day of rest or yoga in between. I wait to eat until 3 or 4 pm to eat OMAD meal which consists of 3 or 4 courses spread throughout one hour. I'll eat each course every 15-20 min so I can digest my meal - large salad, cooked veggies (incl. starchy veggies), then large portion of protein. If I stay consistent with this routine, weight comes off easily.
I do OMAD just after work - which typically will be around 9 pm - then my workout will be around 10.30 am in a fasted state... then I will still fast another 9 hours after the workout... works good for me, but I mostly do weight training...
First, I'm from brazil. xD I'm doing intermitent fast about 6 months, and I do OMAD most days of the week. My sport is calisthenics, and I use to workout after work, about 6pm. I workout without eating anything, just drink much coffee during the day. My workouts are about 1 to 1:30h and I feel good, and have energy to do it. And I also doing some cardio right after waking up, about 30 minutes. I am in my best shape ever, not a big guy, but I have good muscle mass, and low body fat.
It’s odd. The day I do HIIT I’m fine, even fasting after a re-feed. The next day when I break my fast my appetite is huge and it’s tough to shut it down so I just let it run its course
I workout at 6am for about an hour or an hour and a half. I have a litre of cucumber water upon waking and another litre during my workout. I lift weights 6 days a week. Treadmill/ skipping/ HIIT included. Having done IF first helped me to understand how the body and mind will feel in the initial 2-3 days. My OMAD is my post workout meal, which includes fruits, nuts and oatmeal/ any other home cooked meal. I am a vegetarian.
I work out on the bike for two hours every morning. By the time I'm done, and have a shower etc, it's close to lunchtime, which is when I have my one meal. I break my fast with Greek yoghurt, which is high in protein. Sometimes I go for a short walk in the evening, just for some quiet time. I find my energy levels are pretty good on OMAD. Have been doing it consistently for 3 months now. Enjoying the benefits, and great results.
17 months of uninterrupted OMAD 💪 Never felt better in my life. Went on Vegan OMAD also recently. 0 processed foods, whole Vegetables, fruits, nuts and grain, switching coffee to matte 💪 First time in my life had a perfect blood test
I do cardio (fast walking, dance, Zumba, other workouts but not running) after 10-12 hours of fasting and continue fasting until I reach 20-21 hours. It's been working fine for me for 10 months and a 70 lb weight loss!
Thanks for the informative video, am on intermittent fasting daily from 11 pm till next day 5 pm. Am doing my work out ( crossfit) at 7 am and eats at 5 pm as usual. Everingthing is just great, my workout is not affected, still losing fat and have more strength.
My one meal a day strategy : For body recomposition Macros:Target around 100 gram protein , 50 gram carb rest calories from fat ( oilve oil and coconut oil) Workout: At the end of the fast 90 minute steady state cardio at 60% HR max (elliptical) Followed by 45 minutes of strength. Whey 2 scoop with 4 gram omega 3 and 2 tsp coffee for insulin spike as a a meal in between cardio and strength. 45 minutes after this I have my regular mean ( keto). So far I have been dropping fat without losing any lean mass.
yes i do cardo and weight training om Omad, only thing i change is i keep the heartrate in the desired zone and stick to it. no improvising or pushing harder then planned
I go to the gym every day in my lunch break for an hour. I practice fasting for about 2 years now, I tried different patterns but I feel I have the most power when I do OMAD for some reason. I train from 12pm to 1pm, then I eat after work at around 6:30pm.
When doing OMAD and being crunched for time, doing weight training in circuits is what works best for me. I get cardiorespiratory benefits in addition to the strength/muscle gains while saving a lot of time.
i love intermittent fasting! (I actually just uploaded my experience of my first three weeks tonight!) - Ive seen lots of people talk about OMAD on IG and I do want to try it! I didnt really consider the effect of exercise! I personally do walking, i would love to do more running so it is good to hear your thoughs on this! I think that is a really good idea to only do 16 hours on intense cardio days! Your channel is so valuable! thank you :)
I run 4 miles a day and work out every other day,while doing OMAD..I have one Healthy, Keto/paleo meal within an hour,and fast the rest..I'm in perfect health, im 53,i look and feel better than I did in my 20s
Been doing intermittent fasting for 5 months. It took me a while to get to OMAD. Now that I have gotten used for about a month, I have added 3 days of 45 minutes of cardio and weight lifting about 3 days a week. I work out about 5 to 6 pm. By nine I am tired and can ignore the hunger. I wake up have some tea and don't eat till lunch. This seems to be working and I am used to it now. I am 50 and have dropped 40 lbs in the 5 months I have been doing this.
i have lost 30 kg in 5 months with omad also i started weight lifting a month ago with cardio for 15 minutes after the weight lifting then i take my meal for the day its really great way to lose weight and the energy in insane considering the fasting state
I lift weights first thing in the morning (6am) for about 45 minutes. Then I do a short (20 minute) and intense HIIT session on the stationary bike at lunch (12:00) time. I wait about two hours and break my fast. I tend to have two meals between 3:00 and 6:00 pm. I would love some feedback. Thanks
@201...I have a similar approach, some days just 'omad' but others about like yours. I was losing so much weight (not really why I started keto) that I had to start eating 2 meals. Never have a lack of energy. Thanks for sharing!
I usually do 10 minutes weightlifting, 10 min abs and 10 minutes HIIT on the treadmill. Then fix up dinner for half an hour, eat, and before I go to bed, I watch about 30 minutes worth of videos on my iPad while walking on the treadmill at about 2.9 mph. It works pretty well for me. There are days that I can’t squeeze it all in but for the most part works pretty well. You will be surprised how much you can accomplish when you stop watching TV 😁
A few years ago, I had really great success with OMAD. At the time I was doing HIT workouts as soon as I got home from work around 5 and then ate dinner after. As I’m getting back into it, I workout midday, consisting of jogging a mile and then 20-30 minutes of weights. Then I eat dinner around 5. So far, I haven’t felt fatigued by working out 4 hours before breaking my fast.
I am a 61 year old woman. When I was 19, I lost 30 pounds in 2 months doing what is now called OMAD. I would eat a normal lunch with salad and protein. I ran 3 miles every morning with no problem. I did have a piece of fruit around 5 pm. I did not regain any of that weight until I had a partial hysterectomy after I was 50 years old.
I’m an excavator so get up at 530 am i fast straight to 530 6 pm so I’m quit active all day 4 days a week I weight train just before I break my fast very intense 💪 then dig into a big salad 🥗 then protein steak fish pork then I have some carbs 50 to 60 grams of carbohydrates could be just about anything
I've been on OMAD since 1990 and am 60 next birthday. I'm trying to put a lot of muscle on over the next 10 months, using weight training while fasting and HIIT. I have been considering going on to alternative day eating instead, to fit in with weight training better. What do you think of the following: Fast for first day and exercise from about midday onwards. In the evening drink unpasteurised milk with amino acids added and get a good night's sleep, as most muscle growth is while sleeping. Next day is a growth day so continue with milk/amino acids and eat what you want (not junk food). Stop eating at least 3 hours before sleep, and get an early night. Next day fast and exercise again. This way you are fasting 16+ hours before exercise, then giving the body the nutrients it needs on the growing days. It also fits in with the muscle building technique of ripping muscle fibres one day and regrowing them the next.
I do cardio at 6:00pm and I eat right after like at 7:15-7:30pm and I do this closer to night time so I’m not hungry at night. Cannot sleep if I’m hungry. I find that this works for me. Love OMAD!
I do OMAD and also resistance and cardio every day. (5 days a week). I never get fatigued and cant picture it any other way. Ive lost 65 pounds doing an hour of lifting, then thirty minutes of cardio right after, usually stair master.
Hi Nick , Just to say that I have one small meal for breakfast and then I do my weight training and also a cardio workout 2hrs later. I dont eat again until the next day. i really enjoy your channel
I’ve been OMAD for about 2 yrs…I eat all my food at 9 am. Then during the day I walk everywhere since I live in a city where that is possible (about 20 000 steps/day). I also weight train at 5 pm and go to bed around 10 pm. I can have this schedule because I work from home…I’m lucky ;)
Because I Can do you drink coffee or anything after 9:00? Can I ask why you eat your meal so early? I’ve been doing 3:00 pm but now that I’m back at work I find I’m starving all day. Going to try to start OMAD again tomorrow bc I never felt better when I was going it over the summer
Strict Keto+OMAD for more than a year now. I eat dinner at around 8pm. Go to sleep at 11pm. Wake up at 5am with a cup of black coffee. Then workout for 1hour mixing heavy lifting(squat, benchpress, deadlift, etc.) and HIIT(rowing machine). Then I do daily business until 1pm when I hit the gym again to do some lighter training for 40 minutes or so. Then work until dinner. The only thing I put into my mouth is salty water between the meals.. I was doing this every single day for more than 6 months now. Works fine for me.
I’m 46, and 100kg. I have a decaf coffee with butter and cream between 12-2pm, then when I finish active work @ 5pm I lift weights and hit the cross trainer for 90 minutes. I then eat 500g of Beef, 7 eggs with cheese, and a bowl of fruit, yogurt and honey for desert 30-40 minutes later. 22 hours of “fasting” 1 meal and a snack in under 2 hours. That keeps me lean, strong and mentally sharp. Hope this was helpful💪😁👍
I eat everyday at 10pm.... I would do hit on the treadmill 15 seconds slow 15 seconds fast for 0.50 half mill.... then go left some weights for a few sets then back to finish the other half mill... I do that a couple times during lifting between sets
I been doing Omad for 2 years now. Workout in the evening and then eat after an hour. Even though I get tired every time, it never gets to the point of “crashing”. however while lifting weights specifically, I feel like i don’t have just the bit extra energy , maybe because my body is completely adapted to the slow release fat energy and not enough glucose in muscles for the fast twitch muscle. Anyway it’s the best for me because I like working out for longer periods of time.
Dr Z love your videos, great content. I personally find that I can do OMAD about 3-4 times a week. On Mondays it’s always the easiest coming from the weekend cheat meal, I can go longer without eating. I break my fast everyday after my gym session (around 6:30pm) and consistently Do weight training and mild cardio (20-30mins) everyday. I find what helps to keep me going is drinking lots of water and kickstarting my days with black coffee. Now sometimes around Thursdays, when I’ve already done OMAD for 3 straight days I will get hungry, and if I do decide to eat I eat a big avocado or 2 small avocados and I can then go workout and continue my routine. Hope the info helps.
I start my fast at 21.00 and next day I do cardio at 12.00 and weight-lifting at 17-18.00 and then I break my fast when done, so I fast 21 hours. I have my fasting and training days at mondays, wednesday and fridays
I do cardio first thing in the morning ( running 4 - 21 km ), then an hour later i have my meal, then i do a workout (hiit or lifting) at 7 pm. It's the best way for me because i'm energized in the morning and i can't really run after a meal. And i go to bed after my workout, i'm tired and it makes me sleep good)
I do omad-keto 6 days a week, and on Sunday I do a carb re-feed. My schedule is going to bed early and getting up early. I go to bed at 8pm and get up at 2am. I drink a pot of coffee and water when I get up, then by 5am I lift weights for an hour, then walk for an hour. I have my meal at noon.
It’s pretty easy for me to train and do OMAD daily because I am no longer working. I can’t imagine these people out there that are working full time jobs and still fitting in a workout plus OMAD. I did that before I lost my job and it was extremely difficult. Now that I have free time I find it easy to exercise 30-40 minutes a day alternating between HIIT, cardio, walking, & strength training and then 2-3 hours later eat my OMAD around 6 or 7 pm. I’ve been doing this for almost a year and I am in the best shape of my life and feel great! Before fasting I was on keto for 2+ years and lost the weight I needed to lose. When I switched to fasting I was mainly trying to find a lifestyle that supported my longevity as well as weight maintenance and it’s working for me. I am on a Mediterranean style diet now but I also eat some unhealthy foods when I want them, although that rare. I feel like this is more sustainable for me for the long haul and I’m really happy! 😊🎉
I started OMAD about3-4 weeks ago… I was like 195-198. Im down to 180, now… but I’ve plateaued already… so I just started swimming again… did 14 laps… working up to 75… which would be a mile… hopefully, the activity will start my metabolism up I don’t want to eat more than once a day…so I’ll change up my foods I eat… and more activity… I’ll let you know what happens
I've been doing OMAD for a little over 2 months. I run 5k several times a week & break my fast about 2 hrs later. It's not always easy but it's doable & I've lost 10lbs so far- it works
Great video. Thanks for the info! Im response to your request to lost how we do OMAD and cardio, I do cardio 6 to 7 days a week, first thing ij the moring around 530 a.m.: 5-6 days HIIT for 10 mins followed by 10 mins low intensity. 1-2 days I do 40-50 mins low intensity. I do this right after weight training, which I do six days a week for 25 to 35 minutes. As for the OMAD, I eat at night, usually around 6:00 p.m. and sleep at 10:30. But of course keeping the proper "diet" (eating routine) is the key to everything. So far I feel best and see th e vest results with *clean* OMAD vegan keto.
Andy Cryan this is what I do too. Workout starting with running around 6 in the morning. Drink lemon water. Then go to work. And eat after coming back from work.
When I first started trying to do a omad and exercise I got light headed and passed out. Now i do a 3:21 radio . I eat half my food a hour before I workout and the other half within a hour after workout but prefer 15-30 min. Fast 21 hours and eat within a 3 hour window.
Love this, thank you. I’m thinking about starting OMAD but was worried about weights as I’m in the gym five times a week with x 2 HIT sessions. I’m also vegan and at the moment I’m doing 18:6
So glad you brought up this subject. I cycle everywhere now and I cycle too and from work. I Take long roads to work that mean I am cycling up to an hour before I reach work. I also include hills where I do a number of Hits. I change it about each day. with different routes and hills and some times do a chilled out long ride home. I also include some weights during week at home too. Yes I did find OMAD taxing at start but find it is very comfortable now. I do do 16 8 at weekends like you suggested to change things about and find that too is working well. Thank you for all the super help.
I’m 57 , been fit, strong & healthy my whole life. I do IF 16/8 or 18/6 & lift early in the am fully fasted. When I try to OMAD I over eat & make a pig of myself .... flood gates burst open & I inhale the kitchen ... 🐷
I work out early morning(5:30-6:30am) before heading to work from 7am-5:30pm. I eat my 1 meal a day roughly around 6pm. I want to know what are the best weight training exercises during the OMAD diet? I only have the one hour to lift & cardio. My goal is to cut more than gain muscle.
I do a 20 hour fast , go to work . After work i go to The gym . Walk 3 km , then i do weights for arund 1 hour then go Home eat my omad meal , then i go to sleep recover and next day repeat ! 😊 letssss goooooo
I commute to work and home on the bike. About 8 miles each way. Either have a small meal around 2(if I feel sleeppy)and dinner around 8 or just have dinner at 8. Also do a 30 min workout with weights, couple of times a week and fence saber for a few hours weekly.
Today I was drained, it’s my 8th day, Sunday is day 14, it’s my 1st time, so I may do a week or two, then try it again hopefully 2 weeks again until I’m used to it. Each I’m doing between 250-300 crunches, today I did the as I’ve done everyday, but hit the wall with low energy. Each thing I did caused pain, back & of course my stomach hurts a little. I’m now going to bed at 8:15-9:30, it’s almost my time to get in sleep
Eat OMAD every day - normally eat between 6 and 7pm. Run for 6 -8 miles every other day - usually around 2 or 3pm. Do core exercises - planks etc and push ups every day - around mid-day, although time for these varies.
I get up at 4am and do some HIIT, then go running for 5 miles. In the office at 6:30 and home by 5pm. Go swimming laps for a half hour every day. Gym 3 times a week after that. Since I am on Keto I don't really have a problem with hunger, but every few weeks I have to tone it down for a couple of days because I feel week. Fat fasting for 2 days.
I do various calisthenics (ab bench sit-ups, leg weight lifting, arm weight lifting, jumping jacks, push-ups, body combat exercise class, cardio walk - two miles/day. After I'm done with my workout, I eat one high fat and very low carb meal/day.
IS IT OK TO? -Lift weights at 4:30am -Go to work and drink lots of water all day -Get home at 6pm eat a giant salad -Then eat a giant balanced healthy meal one hour or two before bed -Do that 5 days week but then eat a bit more to refeed a bit on weekends but not going overboard and binging THIS SOUNDS LIKE THE PERFECT PLAN FOR ME JUST WORRIED ABOUT POST WORKOUT EATING WINDOW..Thanks :)
I was doing omad a month know I was 112kg am 106kg working out 🏋️♀️ 3 to 4 a week and one meal at end of day I never lost weight like that ever it was so hard for me but this deit helped me a lot
Hi Doctor. . I break my OMAD on lunch hour. Around 1-2 pm. And i do my walking routine for 1 hour around 5-7pm. . And every 2 days, i do strength training for my muscles growth. . Since June i already loss total 10kg. . It might be slow, but thats all i can do. My target is to get 75kg weight from 97kg. . What can i do to make it faster? At least before new year 2020. 😅
I notice when I weight train I get hungry afterwards... But if I fast for like 36 or 48 hours I cannot weight train or do a HIIT but can do a treadmill walk or yoga
I’m a muscled up (lean-mass hyper responder) 47y/o man. I lift weights close to noon (twice a week I add HIIT) and eat my LCHF meal between 5PM and 7PM everyday. During the summer, when I want to bulk up a bit more, I try to workout just before the meal. Still testing things out and learning.
I am 72 and have been doing Omad for 14 months and have gone from 354 lbs to 208 lbs. I eat around noon and I walk for 60 min right before I eat. 3-4 days I use resistance bands.
Wow.. Thats really good
that is amazing at 72 to turn your life around. I would love to share you store on my channel if you want to be interview let me know on my channel
Wow keep it up! Very inspiring
Amazing! Encouraging! Thank you for sharing
Great job, I love hearing success stories ❤️🙌
I do OMAD I run 3 miles everyday and eat my meal about 2 hours later, I do minor lifting daily 2 hours after my meal. I have dropped 93 lbs. in 9 months.
Awesome job, are you following a specific diet regimen?
I ate half an hour after weightlifting (for two days already) and I have some indigestion. Maybe I'm eating too soon since I don't have any urge to eat or hunger after the exercise. I'll try 2 hours after. Thank you for sharing.
i was 131.3 kilo i did omad with some cardio and lifting after 100 days i lost 30.2 kilo.... but i cheat every 2 weeks and my cheat contain a lotssss of calories
my target is 85 88
my question is did u cheat like me in those 9 months dnt tell me no plz
David Goggins? Man, fair play.
I started OMAD last week and I run three times a week early in the morning (6am). My longest jog/walk was 15km whilst fasting. I don't feel hungry post run and only break my fast at 4pm.
female saitama
@Interdimensional Bigfoot Why because you can’t do it? Lol
@Interdimensional Bigfoot Hahaha! 😂 So I call you out on your bs and you immediately resort to being an internet keyboard warrior instead of being a man and taking responsibility that maybe you need to improve yourself. Just because someone can do something that you can’t doesn’t mean they didn’t do it. It just means you need to work harder to accomplish the same thing. Man up and stop being an insecure troll. On a side note, you don’t know who you’re dealing with dropping challenge on the Internet. If you actually had the balls to meet up with someone over something so petty, you may find out the hard way the disturbing reality of your situation.
@Interdimensional Bigfoot and it’s definitely possible. I wogged 5-10 miles 30 days straight omading before. It’s actually not as hard as you think of you get used to it.
I started OMAD approximately five months ago. I normally eat around 2 to 3 in the afternoon daily. That is the time I experience hunger. I enjoy weight lifting an cardio 4 days per week through my community College 2 days at 8 am and 2 days at 9:30 am. Has really worked well for me. In the evenings I walk my dog for about one hour. Since January 2021 I have lost 40 lbs! Last year I was diagnosed with fatty liver disease. Recently I was retested with awesome results. My liver is normal and I no longer have issues with high blood pressure. This works! Oh, I'm 73 years young and feeling great.
I been doing OMAD for about a month. I do 1 to 2 hours of cardio and I've lost 25 pounds. I would have lost more, but I eat WHATEVER I want in my eating window. No complications or issues from it. I'm almost at my goal & I feel amazing
Thanks for sharing! Keep up the great work.
How has your journey been, are you still working out and doing omad?
I been doing OMAD for about a week . I do 30 mint walk + running . And then lil but of cardio like jumping jacks and more just after that I break my fast at 4 pm 🕓
It’s just so effective and I feel energetic throughout the day ✨
I do Omad and cardio without any problem at all, I wake up at 5:00 hit the gym at 5:40 and do my weight lifting plus intense cardio. The results I'm getting can't stop this!
Okay so what time do you eat ?
@@leesaraphael 6pm
Wow i can't do that , i will die but i can do 2 meal a day , 18:6 intermittent fasting
This is awesome! I was going through the comments to find someone who has the same schedule as myself and to see if it can be done. I’m giving myself 9mos to drop 90lbs
@@leesaraphael Why not? Unless you have a prohibitive medical condition, you most certaniy can do Omad. Only thing stopping you...is you.
Am female, 42 years old, 14 months since on KETO + OMAD, strength training 30-40 minutes per day 6 days per week (different muscle groups, one full rest day per week on Sunday); on week days workout at about 7 am, meal at about 4 pm, on Saturday (and "non-office days") workout later anywhere between 11 am and 1 pm, meal within an hour post-workout, feeling and looking great, dropping fat consistently, gaining nice feminine muscles, increased physical strength and cognitive functions, better moods and emotional regulation, and will keep at it as long as this works (will be incorporating HITT days again soon to alternate with weight-lifting).
Hi I’m 59 years 143 lbs my routine is as follows:
Fast 16/8
water & black coffee only
Meal at 12: Noon
HTIT Workout out 6:00pm
Drink water only
Prepare for bed sleep from 10:00pm to 6:00am
Start my day go to work
Note
Routine is 5 days Mon to Fri
Sat Sun still fasting but lighter exercise
That’s it...!!!
I tried combining OMAD with Marathon training. I would run in the morning in a fasted state (after an Americano) and eat a large Keto meal in the evening. But I found that I was chronically tired throughout the day. Perhaps it would have been better to eat my OMAD around lunchtime, or even immediately after my run, but that didn't really appeal to me.
Currently, I am still running fasted in the morning after my black coffee, but I am eating twice a day (around 12:00 and 18:00). I feel much better. My performance has improved. I am no longer fatigued throughout the day.
I do OMAD and I work midnight shift . I eat around 2:00 AM and then do my cardio workout when I get home around 8:00 AM. I’ve had no problems with energy! I weighed 357lbs on October 31 2019 and I’m down to 254 lbs today, March 26 2020!
Dear Doctor Nick Zyrowski.
I have been working out more than 35 years. I'm 58 years old. I love eating right and doing exercises everyday in the morning.
Also I have been following your channel talking about eating Omad and weighs training. That's awesome.
For me I have been eating Omad and weighs training the first thing in the morning is the best without Cardio.. I have noticed that I burn alot of fat from my training routine.
I'm truly appreciate for all the information you have posted on UA-cam. Thanks.
Hi! I am a 23 yr old girl and I do Omad and incorporate some weights but mostly cardio and honestly it’s very easy. The way I do it is my eating window is from 7:30-8:30pm and I wake up to go to the gym at 5:00am. I do weights for about 45 min and I start doing some cardio. I only run about 2 miles and walk on incline. Once I finish that I only do 20 minutes of stair stepper and I’m usually done at about 6:30. It might seem insane to some people but I’ve trained my body to wake up at 4 am for about 2 years.
I love Omad and I do both cardio and weightlifting 6 days a week. I do cardio for 1.5 hrs 3 days a week and 1 hr weightlifting plus 20 minutes HIIT at the end for the other 3 days. My eating window is rigid 2-3pm. Just don't overthink it. You get used to it.
no negative side effects? sounds like a lot of workout volume
@@tlamani.nutriconciencia that's what I thought
@@tlamani.nutriconciencia i did this for over a year with no negative side effects (sort of) if you start slow and allow your body to adjust to it its not that bad. When i say start slow i mean snail's pace as if you do more you can be at a higher risk of injury but still not necessarily a guarantee.
That "sort of" i mentioned earlier when it came to negative side effects, i stopped working out for about 4 or 5 day's after a solid 13+ months and i had the worst dull pain in my bones and brushing all up and down my legs for about 2 weeks, after getting tested medically (with nothing found) and getting back into the gym (months later) and stopping again with the same issue occurring i came to the conclusion that my body was eating itself (and i was consuming upwards of 1500-3k calories, and i think me stopping the gym after a few days stopped my body constantly rebuilding what it was consuming and rushing nutrients were it was needed and that caused my issues.
Not sure what the big deal is...I get up at 4:30/4:50 AM and at the gym by 5:30...I do 20 minutes of LISS then lift doing a 4 day Upper/Lower split which takes about 45 minutes and then finish with 20 minutes of LISS again. I eat about 8:30ish AM and done. You may have to tweak the times depending on your schedule but it is doable and pretty simple. The best times to eat and workout...no such thing,,,best time is what fits your life schedule...The key is consistency and not stopping and ending back at square one
It's amazing you can sustain that one meal in the morning.
Which is what he said... Making it work around your schedule...thats brilliant that u can eat that early in the day and last throughout the day..
@@GillianBudgets20203 I mean you do have to be able to eat calories and if you are someone that can't handle a big meal it might not work but I didn't start off OMAD. Been doing IF or some type of fasting for almost 5 years.Did 16/8 for a good while, then it kind of became 18/6 and then the Warrior Diet 20/4 and then OMAD. Still mix it up some as it is good to change. I just did a week of 16/8 again and back to OMAD...just can't be dogmatic about any of it...sometimes I eat twice in a 2 hour period and sometimes I will throw in a 36 hour fast...My philosophy is just experiment on yourself and see what fits best...no study will ever override how you feel with your own workouts and eating schedule
@@klw3786 thank you so much for replying and sharing your knowledge and experience... I really appreciate it. And I think I will definitely take that on board... It helps to know that you started somewhere.. Cause I thought I might have to throw myself into the deep end... But yes thank you... What do you think about incorporating bone broth before you break your fast... U know if water is not enough to sustain u.. Thanks in advance
I do keto omad and train with weights and cardio in the morning and eat my meal around 6 or 7 at night
When I do OMAD, I weight train in the mornings usually around 11 or 12 am. When I do eat it's usually late in the evening around 4 or 5 prior to starting work, because my job is physical. My energy levels are always good at that time of training, iv gotten lean while maintaining and gaining muscle from strength training.
Its been couple of weeks ,I had upgraded myself from IF(16:8) to OMAD. I do both cardio & weight training before half or one hour prior to my meal.I take my meal at 11pm.This diet gave me confidence & Im happy that my body is improving in +ve.
Before or by noon, I do BodyPump (45-60 min) and then RPM (cycling HIIT for 30 min) back to back. TIP: Always do weights first, then HIIT-cardio. Reason: Body uses up quick release sugar stores needed for weight training and then switches to using fat for cardio. I work out 3x per week with a day of rest or yoga in between.
I wait to eat until 3 or 4 pm to eat OMAD meal which consists of 3 or 4 courses spread throughout one hour. I'll eat each course every 15-20 min so I can digest my meal - large salad, cooked veggies (incl. starchy veggies), then large portion of protein.
If I stay consistent with this routine, weight comes off easily.
I do OMAD just after work - which typically will be around 9 pm - then my workout will be around 10.30 am in a fasted state... then I will still fast another 9 hours after the workout... works good for me, but I mostly do weight training...
OMAD is amazing
First, I'm from brazil. xD
I'm doing intermitent fast about 6 months, and I do OMAD most days of the week. My sport is calisthenics, and I use to workout after work, about 6pm. I workout without eating anything, just drink much coffee during the day. My workouts are about 1 to 1:30h and I feel good, and have energy to do it. And I also doing some cardio right after waking up, about 30 minutes. I am in my best shape ever, not a big guy, but I have good muscle mass, and low body fat.
It’s odd. The day I do HIIT I’m fine, even fasting after a re-feed. The next day when I break my fast my appetite is huge and it’s tough to shut it down so I just let it run its course
I'm doing OMAD plus cardio and lifting and after the exercise and I still feel energetic
Same here
I gained energy reading your comment
Same here. I run 1 mile then lift and sometimes not even hungry
Any electrolyte supplements during the fast?
Me too
I do OMD at 5pm and do aerobics exercises from 6:30-7:30 pm. It's work good for me. I have lost 5kgs in one week
I workout at 6am for about an hour or an hour and a half. I have a litre of cucumber water upon waking and another litre during my workout. I lift weights 6 days a week. Treadmill/ skipping/ HIIT included. Having done IF first helped me to understand how the body and mind will feel in the initial 2-3 days.
My OMAD is my post workout meal, which includes fruits, nuts and oatmeal/ any other home cooked meal. I am a vegetarian.
I work out on the bike for two hours every morning. By the time I'm done, and have a shower etc, it's close to lunchtime, which is when I have my one meal. I break my fast with Greek yoghurt, which is high in protein. Sometimes I go for a short walk in the evening, just for some quiet time. I find my energy levels are pretty good on OMAD. Have been doing it consistently for 3 months now. Enjoying the benefits, and great results.
17 months of uninterrupted OMAD 💪 Never felt better in my life. Went on Vegan OMAD also recently. 0 processed foods, whole Vegetables, fruits, nuts and grain, switching coffee to matte 💪 First time in my life had a perfect blood test
I do cardio (fast walking, dance, Zumba, other workouts but not running) after 10-12 hours of fasting and continue fasting until I reach 20-21 hours. It's been working fine for me for 10 months and a 70 lb weight loss!
Thanks for the informative video, am on intermittent fasting daily from 11 pm till next day 5 pm.
Am doing my work out ( crossfit) at 7 am and eats at 5 pm as usual.
Everingthing is just great, my workout is not affected, still losing fat and have more strength.
I've always done resistance training (hit) before cardio and it's always worked great for me...been doing this for 40 years :)
My one meal a day strategy : For body recomposition
Macros:Target around 100 gram protein , 50 gram carb rest calories from fat ( oilve oil and coconut oil)
Workout: At the end of the fast 90 minute steady state cardio at 60% HR max (elliptical)
Followed by 45 minutes of strength. Whey 2 scoop with 4 gram omega 3 and 2 tsp coffee for insulin spike as a a meal in between cardio and strength. 45 minutes after this I have my regular mean ( keto).
So far I have been dropping fat without losing any lean mass.
yes i do cardo and weight training om Omad, only thing i change is i keep the heartrate in the desired zone and stick to it. no improvising or pushing harder then planned
I go to the gym every day in my lunch break for an hour. I practice fasting for about 2 years now, I tried different patterns but I feel I have the most power when I do OMAD for some reason. I train from 12pm to 1pm, then I eat after work at around 6:30pm.
When doing OMAD and being crunched for time, doing weight training in circuits is what works best for me. I get cardiorespiratory benefits in addition to the strength/muscle gains while saving a lot of time.
i love intermittent fasting! (I actually just uploaded my experience of my first three weeks tonight!) - Ive seen lots of people talk about OMAD on IG and I do want to try it! I didnt really consider the effect of exercise! I personally do walking, i would love to do more running so it is good to hear your thoughs on this! I think that is a really good idea to only do 16 hours on intense cardio days! Your channel is so valuable! thank you :)
I run 4 miles a day and work out every other day,while doing OMAD..I have one Healthy, Keto/paleo meal within an hour,and fast the rest..I'm in perfect health, im 53,i look and feel better than I did in my 20s
Im a busy student so its very convenient for me to do the omad diet. In one month, I lost 7 fucking kilos. Damn
Thanks for this video, My Omad journey starts tomorrow and so does my exercising, You summed it down perfectly
Been doing intermittent fasting for 5 months. It took me a while to get to OMAD. Now that I have gotten used for about a month, I have added 3 days of 45 minutes of cardio and weight lifting about 3 days a week. I work out about 5 to 6 pm. By nine I am tired and can ignore the hunger. I wake up have some tea and don't eat till lunch. This seems to be working and I am used to it now. I am 50 and have dropped 40 lbs in the 5 months I have been doing this.
Been trying to get my dad to do this!!!
Eat big (and clean) before bed, then lift early in the AM before work.
Nice do you feel hungry after lifting?
@@mojee685 no
i have lost 30 kg in 5 months with omad also i started weight lifting a month ago with cardio for 15 minutes after the weight lifting then i take my meal for the day
its really great way to lose weight and the energy in insane considering the fasting state
Nice work!
I lift weights first thing in the morning (6am) for about 45 minutes. Then I do a short (20 minute) and intense HIIT session on the stationary bike at lunch (12:00) time. I wait about two hours and break my fast. I tend to have two meals between 3:00 and 6:00 pm. I would love some feedback. Thanks
@201...I have a similar approach, some days just 'omad' but others about like yours. I was losing so much weight (not really why I started keto) that I had to start eating 2 meals. Never have a lack of energy. Thanks for sharing!
Dr. Nick Zyrowski my concern is with overtraining (weights and HIIT) in the same day
I usually do 10 minutes weightlifting, 10 min abs and 10 minutes HIIT on the treadmill. Then fix up dinner for half an hour, eat, and before I go to bed, I watch about 30 minutes worth of videos on my iPad while walking on the treadmill at about 2.9 mph. It works pretty well for me. There are days that I can’t squeeze it all in but for the most part works pretty well. You will be surprised how much you can accomplish when you stop watching TV 😁
A few years ago, I had really great success with OMAD. At the time I was doing HIT workouts as soon as I got home from work around 5 and then ate dinner after. As I’m getting back into it, I workout midday, consisting of jogging a mile and then 20-30 minutes of weights. Then I eat dinner around 5. So far, I haven’t felt fatigued by working out 4 hours before breaking my fast.
I am a 61 year old woman. When I was 19, I lost 30 pounds in 2 months doing what is now called OMAD. I would eat a normal lunch with salad and protein. I ran 3 miles every morning with no problem. I did have a piece of fruit around 5 pm. I did not regain any of that weight until I had a partial hysterectomy after I was 50 years old.
I’m an excavator so get up at 530 am i fast straight to 530 6 pm so I’m quit active all day 4 days a week I weight train just before I break my fast very intense 💪 then dig into a big salad 🥗 then protein steak fish pork then I have some carbs 50 to 60 grams of carbohydrates could be just about anything
Switching it up, Yama, resistance and reps 1.5 hours + 45 min brisk walk, 15=of that on an incline. Meal is tofu, kale spinach, nooch, acv, 1/2 avo
I've been on OMAD since 1990 and am 60 next birthday. I'm trying to put a lot of muscle on over the next 10 months, using weight training while fasting and HIIT. I have been considering going on to alternative day eating instead, to fit in with weight training better. What do you think of the following:
Fast for first day and exercise from about midday onwards. In the evening drink unpasteurised milk with amino acids added and get a good night's sleep, as most muscle growth is while sleeping. Next day is a growth day so continue with milk/amino acids and eat what you want (not junk food). Stop eating at least 3 hours before sleep, and get an early night. Next day fast and exercise again. This way you are fasting 16+ hours before exercise, then giving the body the nutrients it needs on the growing days. It also fits in with the muscle building technique of ripping muscle fibres one day and regrowing them the next.
I do cardio at 6:00pm and I eat right after like at 7:15-7:30pm and I do this closer to night time so I’m not hungry at night. Cannot sleep if I’m hungry. I find that this works for me. Love OMAD!
I do OMAD and also resistance and cardio every day. (5 days a week). I never get fatigued and cant picture it any other way. Ive lost 65 pounds doing an hour of lifting, then thirty minutes of cardio right after, usually stair master.
@Wll...Amazing! Congrats :)
And what do you eat and when you eat it? Thank you.
Hi Nick , Just to say that I have one small meal for breakfast and then I do my weight training and also a cardio workout 2hrs later. I dont eat again until the next day. i really enjoy your channel
I'm a new subscriber so this is over my head right now, but I am learning...thank you so much!!!
I’ve been OMAD for about 2 yrs…I eat all my food at 9 am. Then during the day I walk everywhere since I live in a city where that is possible (about 20 000 steps/day). I also weight train at 5 pm and go to bed around 10 pm. I can have this schedule because I work from home…I’m lucky ;)
Because I Can do you drink coffee or anything after 9:00? Can I ask why you eat your meal so early? I’ve been doing 3:00 pm but now that I’m back at work I find I’m starving all day. Going to try to start OMAD again tomorrow bc I never felt better when I was going it over the summer
Strict Keto+OMAD for more than a year now. I eat dinner at around 8pm. Go to sleep at 11pm. Wake up at 5am with a cup of black coffee. Then workout for 1hour mixing heavy lifting(squat, benchpress, deadlift, etc.) and HIIT(rowing machine). Then I do daily business until 1pm when I hit the gym again to do some lighter training for 40 minutes or so. Then work until dinner.
The only thing I put into my mouth is salty water between the meals..
I was doing this every single day for more than 6 months now. Works fine for me.
I’m 46, and 100kg. I have a decaf coffee with butter and cream between 12-2pm, then when I finish active work @ 5pm I lift weights and hit the cross trainer for 90 minutes. I then eat 500g of Beef, 7 eggs with cheese, and a bowl of fruit, yogurt and honey for desert 30-40 minutes later. 22 hours of “fasting” 1 meal and a snack in under 2 hours. That keeps me lean, strong and mentally sharp. Hope this was helpful💪😁👍
How about jump rope instead of the 30 minute walk?
Workout 5:00am to 6:30am (30min cardio/60min weights) ... OMAD window 5:30pm to 7:00pm, only way I can work it into my schedule and it works for me.
I do steady state cardio for at least 40 minutes usually in the form incline treadmill change speed and incline
Keep up the good work!
I eat everyday at 10pm.... I would do hit on the treadmill 15 seconds slow 15 seconds fast for 0.50 half mill.... then go left some weights for a few sets then back to finish the other half mill... I do that a couple times during lifting between sets
I been doing Omad for 2 years now. Workout in the evening and then eat after an hour. Even though I get tired every time, it never gets to the point of “crashing”. however while lifting weights specifically, I feel like i don’t have just the bit extra energy , maybe because my body is completely adapted to the slow release fat energy and not enough glucose in muscles for the fast twitch muscle.
Anyway it’s the best for me because I like working out for longer periods of time.
Dr Z love your videos, great content. I personally find that I can do OMAD about 3-4 times a week. On Mondays it’s always the easiest coming from the weekend cheat meal, I can go longer without eating. I break my fast everyday after my gym session (around 6:30pm) and consistently
Do weight training and mild cardio (20-30mins) everyday. I find what helps to keep me going is drinking lots of water and kickstarting my days with black coffee. Now sometimes around Thursdays, when I’ve already done OMAD for 3 straight days I will get hungry, and if I do decide to eat I eat a big avocado or 2 small avocados and I can then go workout and continue my routine. Hope the info helps.
I start my fast at 21.00 and next day I do cardio at 12.00 and weight-lifting at 17-18.00 and then I break my fast when done, so I fast 21 hours. I have my fasting and training days at mondays, wednesday and fridays
I do cardio first thing in the morning ( running 4 - 21 km ), then an hour later i have my meal, then i do a workout (hiit or lifting) at 7 pm. It's the best way for me because i'm energized in the morning and i can't really run after a meal. And i go to bed after my workout, i'm tired and it makes me sleep good)
Thank you Dr. Nick.
I've been searching this kind of video.
I do omad-keto 6 days a week, and on Sunday I do a carb re-feed. My schedule is going to bed early and getting up early. I go to bed at 8pm and get up at 2am. I drink a pot of coffee and water when I get up, then by 5am I lift weights for an hour, then walk for an hour. I have my meal at noon.
fernando gonzales sounds unrealistic, plus you’re only getting 6 hours sleep and that ain’t good
It’s pretty easy for me to train and do OMAD daily because I am no longer working. I can’t imagine these people out there that are working full time jobs and still fitting in a workout plus OMAD. I did that before I lost my job and it was extremely difficult. Now that I have free time I find it easy to exercise 30-40 minutes a day alternating between HIIT, cardio, walking, & strength training and then 2-3 hours later eat my OMAD around 6 or 7 pm. I’ve been doing this for almost a year and I am in the best shape of my life and feel great! Before fasting I was on keto for 2+ years and lost the weight I needed to lose. When I switched to fasting I was mainly trying to find a lifestyle that supported my longevity as well as weight maintenance and it’s working for me. I am on a Mediterranean style diet now but I also eat some unhealthy foods when I want them, although that rare. I feel like this is more sustainable for me for the long haul and I’m really happy! 😊🎉
I started OMAD about3-4 weeks ago… I was like 195-198. Im down to 180, now… but I’ve plateaued already… so I just started swimming again… did 14 laps… working up to 75… which would be a mile… hopefully, the activity will start my metabolism up I don’t want to eat more than once a day…so I’ll change up my foods I eat… and more activity… I’ll let you know what happens
Fasted weights resistance and cardio training in the morning, no post meal to activate afterburn effect, 1pm keto lunch, keto dinner 7pm, repeat.
I've been doing OMAD for a little over 2 months. I run 5k several times a week & break my fast about 2 hrs later. It's not always easy but it's doable & I've lost 10lbs so far- it works
Great video. Thanks for the info! Im response to your request to lost how we do OMAD and cardio, I do cardio 6 to 7 days a week, first thing ij the moring around 530 a.m.: 5-6 days HIIT for 10 mins followed by 10 mins low intensity. 1-2 days I do 40-50 mins low intensity. I do this right after weight training, which I do six days a week for 25 to 35 minutes. As for the OMAD, I eat at night, usually around 6:00 p.m. and sleep at 10:30. But of course keeping the proper "diet" (eating routine) is the key to everything. So far I feel best and see th e vest results with *clean* OMAD vegan keto.
Andy Cryan this is what I do too. Workout starting with running around 6 in the morning. Drink lemon water. Then go to work. And eat after coming back from work.
This is such helpful information! Thank you!
When fasting for long stretches, like with OMAD the best way to keep your energy up is to take your electrolytes.
Wouldn’t that break the fast
@@Ohkeh640 no. There are zero calorie, flavorless electrolytes. I use one. It’s like having a pinch of salt in water but has all the minerals
@@janiceworthington9176 good to know… I’ll have to see the ones I have in my country
5 minute run on treadmill then weights. 1 hour 6 days a week. Sunday REST/FAST (48 hour fast)
When I first started trying to do a omad and exercise I got light headed and passed out. Now i do a 3:21 radio . I eat half my food a hour before I workout and the other half within a hour after workout but prefer 15-30 min. Fast 21 hours and eat within a 3 hour window.
Love this, thank you. I’m thinking about starting OMAD but was worried about weights as I’m in the gym five times a week with x 2 HIT sessions. I’m also vegan and at the moment I’m doing 18:6
So glad you brought up this subject. I cycle everywhere now and I cycle too and from work. I Take long roads to work that mean I am cycling up to an hour before I reach work. I also include hills where I do a number of Hits. I change it about each day. with different routes and hills and some times do a chilled out long ride home. I also include some weights during week at home too. Yes I did find OMAD taxing at start but find it is very comfortable now. I do do 16 8 at weekends like you suggested to change things about and find that too is working well. Thank you for all the super help.
Fantastic vid, thanks 😎👍🏻
I generally get cardio off the way and have the OMAD around mid afternoon... Sometime s I do cardio late at night before bed ( after the meal)
I’m 57 , been fit, strong & healthy my whole life. I do IF 16/8 or 18/6 & lift early in the am fully fasted. When I try to OMAD I over eat & make a pig of myself .... flood gates burst open & I inhale the kitchen ... 🐷
I do intense 30 to 45 minute cardio Monday to Friday go to work eat my big meal at 12:30- 1:30 p.m and I am full of energy
Thank you Dr. Nick!!!
OMAD a day is the only way I will eat. I walk fasted and when I lift I do it right before I eat.
beautiful video Dr. Nick Z
I work out early morning(5:30-6:30am) before heading to work from 7am-5:30pm. I eat my 1 meal a day roughly around 6pm. I want to know what are the best weight training exercises during the OMAD diet? I only have the one hour to lift & cardio. My goal is to cut more than gain muscle.
I do a 20 hour fast , go to work . After work i go to The gym . Walk 3 km , then i do weights for arund 1 hour then go Home eat my omad meal , then i go to sleep recover and next day repeat ! 😊 letssss goooooo
I commute to work and home on the bike. About 8 miles each way. Either have a small meal around 2(if I feel sleeppy)and dinner around 8 or just have dinner at 8. Also do a 30 min workout with weights, couple of times a week and fence saber for a few hours weekly.
Today I was drained, it’s my 8th day, Sunday is day 14, it’s my 1st time, so I may do a week or two, then try it again hopefully 2 weeks again until I’m used to it. Each I’m doing between 250-300 crunches, today I did the as I’ve done everyday, but hit the wall with low energy. Each thing I did caused pain, back & of course my stomach hurts a little. I’m now going to bed at 8:15-9:30, it’s almost my time to get in sleep
Eat OMAD every day - normally eat between 6 and 7pm. Run for 6 -8 miles every other day - usually around 2 or 3pm. Do core exercises - planks etc and push ups every day - around mid-day, although time for these varies.
Am on OMAD Day 40 am good doing cardio treadmill for hr but weight lifting I feel low energy .. mine one meal is at night and cardio in morning
I was doing omad carnivore but when i decided to to start working out i passed Out the first day so embarrassing😞.
I get up at 4am and do some HIIT, then go running for 5 miles. In the office at 6:30 and home by 5pm. Go swimming laps for a half hour every day. Gym 3 times a week after that.
Since I am on Keto I don't really have a problem with hunger, but every few weeks I have to tone it down for a couple of days because I feel week. Fat fasting for 2 days.
I do various calisthenics (ab bench sit-ups, leg weight lifting, arm weight lifting, jumping jacks, push-ups, body combat exercise class, cardio walk - two miles/day. After I'm done with my workout, I eat one high fat and very low carb meal/day.
I did chest yesterday 20 sets, lifting semi heavy to failure i was fasted for 22h and everything was fine, so working out fasted nothing to it.
Thank you! I want to switch to OMAD. This was really informative!
OMAD is amazing and if you switch I think it will help you in so many ways
Taking Down Fat With Cdub
Thank you! I’ll definitely be switching. Appreciate your help!
IS IT OK TO?
-Lift weights at 4:30am
-Go to work and drink lots of water all day
-Get home at 6pm eat a giant salad
-Then eat a giant balanced healthy meal one hour or two before bed
-Do that 5 days week but then eat a bit more to refeed a bit on weekends but not going overboard and binging
THIS SOUNDS LIKE THE PERFECT PLAN FOR ME JUST WORRIED ABOUT POST WORKOUT EATING WINDOW..Thanks :)
I was doing omad a month know I was 112kg am 106kg working out 🏋️♀️ 3 to 4 a week and one meal at end of day I never lost weight like that ever it was so hard for me but this deit helped me a lot
Hi Doctor. . I break my OMAD on lunch hour. Around 1-2 pm. And i do my walking routine for 1 hour around 5-7pm. . And every 2 days, i do strength training for my muscles growth. . Since June i already loss total 10kg. . It might be slow, but thats all i can do. My target is to get 75kg weight from 97kg. . What can i do to make it faster? At least before new year 2020. 😅
I take my Dinner as OMAD at 21:30 hours. . . Next Day Morning I do my Weights Training or Cardio. . . I am comfortable with this pattern
I notice when I weight train I get hungry afterwards... But if I fast for like 36 or 48 hours I cannot weight train or do a HIIT but can do a treadmill walk or yoga
I’m a muscled up (lean-mass hyper responder) 47y/o man. I lift weights close to noon (twice a week I add HIIT) and eat my LCHF meal between 5PM and 7PM everyday. During the summer, when I want to bulk up a bit more, I try to workout just before the meal. Still testing things out and learning.
I am not able to Weight lift when I do OMAD. I feel dizzy without a snack.