OMAD Bodybuilding: Can You Build Muscle Eating One Meal a Day?

One meal a day (OMAD) has gained popularity among some bodybuilders as an extreme form of intermittent fasting.

But can you effectively build muscle while restricting your eating to just one daily meal?

This guide, backed by scientific research and real-world experiences, explores the potential benefits and challenges of OMAD bodybuilding.

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What is OMAD Bodybuilding?

OMAD bodybuilding combines the one meal a day eating pattern with a resistance training program aimed at building muscle mass.

On this protocol, individuals consume all of their daily calories and nutrients within a 1-2 hour eating window, typically in the evening.

The remaining 22-23 hours are spent fasting.

This approach represents a more extreme version of intermittent fasting compared to popular protocols like 16/8 fasting.

Proponents claim OMAD can enhance fat loss while preserving or even building muscle mass when combined with proper resistance training.

Benefits of OMAD for Bodybuilders

While research specifically on OMAD for muscle building is limited, studies on intermittent fasting suggest several potential benefits.

Enhanced Fat Loss

Extended fasting periods characteristic of OMAD can significantly increase fat oxidation and metabolic flexibility. During fasting, the body shifts from primarily burning glucose to utilizing stored fat for energy. This metabolic switch can lead to more efficient fat loss over time.

A 2016 review published in the Journal of Translational Medicine examined various intermittent fasting protocols, including OMAD. The researchers found that intermittent fasting approaches were generally more effective for fat loss compared to continuous calorie restriction.

Participants following intermittent fasting protocols lost more fat mass while better preserving lean body mass.

This enhanced fat loss can be particularly beneficial for bodybuilders during cutting phases, allowing them to achieve a leaner physique while potentially preserving more muscle mass.

Improved Insulin Sensitivity

Fasting can enhance insulin sensitivity and glucose uptake in muscle tissue. During extended fasting periods, insulin levels decrease, which can lead to improved insulin sensitivity when food is reintroduced.

This improved insulin sensitivity may support better nutrient partitioning when breaking the fast.

In practical terms, this means that when you do eat, your body may be more efficient at directing nutrients (particularly carbohydrates and amino acids) towards muscle tissue rather than fat storage.

For bodybuilders, this could potentially lead to more efficient muscle growth and recovery, especially if the large OMAD meal is timed post-workout. However, it’s important to note that the extreme nature of OMAD may lead to a larger insulin response compared to more moderate forms of intermittent fasting.

Increased Growth Hormone

Several studies have shown that fasting can significantly elevate growth hormone levels. A study published in the Journal of Clinical Investigation found that growth hormone secretion increased significantly during a 24-hour fast.

Growth hormone plays a crucial role in muscle growth, fat metabolism, and overall body composition. It promotes protein synthesis, enhances fat breakdown, and supports muscle recovery.

For bodybuilders, this natural increase in growth hormone during fasting periods could potentially support muscle preservation and growth, especially when combined with resistance training.

However, it’s worth noting that the practical significance of this increase in the context of OMAD bodybuilding is not fully understood yet.

Simplified Meal Planning

One of the most practical benefits of OMAD for bodybuilders is the simplification of meal planning and preparation. Consuming one large meal per day significantly reduces the time and effort spent on food prep, cooking, and cleanup.

This can free up valuable time for other priorities such as training, recovery, work, or personal pursuits. Many OMAD practitioners report feeling more productive and focused throughout the day without the interruption of multiple meals.

Challenges of OMAD Bodybuilding

Despite these potential benefits, OMAD presents several challenges for those looking to maximize muscle growth.

Reduced Protein Synthesis

One of the primary concerns with OMAD for bodybuilders is the potential impact on muscle protein synthesis (MPS). Multiple studies suggest that spreading protein intake across 3-4 meals optimizes MPS compared to fewer, larger meals.

A landmark study published in Clinical Nutrition Open Science found that consuming 20g of protein every 3 hours was more effective at stimulating MPS than consuming 40g every 6 hours or 10g every 1.5 hours.

This suggests that the body may have an upper limit on how much protein it can effectively use for muscle building at one time.

For OMAD practitioners, this means that a significant portion of their daily protein intake may not be optimally utilized for muscle growth. While the body can still use this protein for other functions, it may not be ideal for maximizing hypertrophy.

Difficulty Meeting Calorie Needs

Consuming sufficient calories to support muscle growth in one sitting can be extremely challenging, especially for hardgainers (individuals who struggle to gain weight). A typical bodybuilding diet might require anywhere from 3,000 to 5,000 calories per day, depending on the individual’s size and activity level.

Trying to consume this many calories in a single meal can lead to discomfort, bloating, and digestive issues.

Many OMAD bodybuilders report feeling uncomfortably full after their meals, which can impact sleep quality and next-day performance.

Moreover, the thermic effect of food (the energy expended during digestion) is higher when calories are spread across multiple meals. This means that consuming all calories in one sitting may slightly reduce overall energy expenditure.

Potential Nutrient Deficiencies

Restricting food intake to one meal per day may increase the risk of micronutrient deficiencies without careful planning. While it’s possible to meet all nutritional needs in one meal, it requires a diverse and carefully balanced diet.

Certain vitamins and minerals have upper limits on absorption, meaning that consuming large amounts in one sitting may not be effectively utilized by the body.

For example, the body can typically only absorb about 600mg of calcium at once, so consuming the entire daily recommended intake (1000-1200mg) in one meal may lead to suboptimal absorption.

Additionally, water-soluble vitamins like B vitamins and vitamin C are not stored in large quantities in the body.

Consuming them all at once may lead to excess excretion, potentially leaving the body deficient during the fasting period.

Impaired Workout Performance

Training in a fasted state may reduce performance for some individuals, particularly during high-intensity or long-duration workouts.

While the body can adapt to training in a fasted state over time, many bodybuilders report decreased strength, endurance, and muscle pumps when working out before their daily meal.

A study published in the Journal of Science and Medicine in Sport found that athletes performing high-intensity interval training in a fasted state had lower power output compared to those who ate before training.

OMAD Bodybuilding Meal Plan

A successful OMAD bodybuilding meal plan must provide adequate calories, protein, and micronutrients to support muscle growth.

Here’s a sample meal plan providing approximately 3,000 calories and 180g protein.

• 12 oz lean steak
• 2 cups brown rice
• 2 cups mixed vegetables
• 1 large avocado
• 2 cups Greek yogurt with berries and nuts
• 2 scoops whey protein
• Multivitamin supplement

This meal provides a balance of protein, complex carbohydrates, healthy fats, and micronutrients to support muscle growth and overall health. Adjust portion sizes based on individual calorie needs.

OMAD and Exercise Results

Anecdotal reports from OMAD bodybuilding forums and Reddit threads suggest mixed results.

Some users report significant fat loss while maintaining or even gaining muscle mass. Others struggle to make progress or experience decreased performance.

One Reddit user shared: “I’ve been doing OMAD for 6 months while lifting 4x/week. I’ve lost 30 lbs of fat and actually gained a few pounds of muscle according to DEXA scans. It takes some getting used to, but I love the simplicity.”

However, another commented: “I tried OMAD for 8 weeks but my lifts stalled and I felt weaker in the gym. Switching to a 16/8 protocol worked much better for me.”

These varied experiences highlight the importance of individual experimentation and listening to your body’s response.

OMAD to Get Shredded

For bodybuilders looking to get shredded, OMAD can be an effective strategy during cutting phases. The extended fasting period promotes fat oxidation while the large evening meal helps preserve muscle mass.

To optimize results:

1. Maintain a moderate calorie deficit (10-20% below maintenance)
2. Prioritize protein intake (1.6-2.2g per kg of body weight)
3. Include a variety of nutrient-dense foods
4. Time the meal 1-2 hours post-workout when possible
5. Stay hydrated and supplement with electrolytes if needed

OMAD and Working Out

Timing workouts around the OMAD eating window is crucial for optimizing performance and recovery. Many OMAD bodybuilders prefer training just before their meal to take advantage of the anabolic window.

However, some individuals report better performance training earlier in the day, even while fasted.

In this case, supplementing with essential amino acids or a small protein shake post-workout may help support muscle protein synthesis until the main meal.

Regardless of timing, proper hydration and electrolyte balance are crucial when training in a fasted state.

Is OMAD Effective for Bodybuilding?

While OMAD can work for some individuals, research suggests it may not be optimal for maximizing muscle growth compared to more frequent feeding patterns.

A 2020 meta-analysis in the Journal of the International Society of Sports Nutrition concluded that consuming 4+ meals per day was superior for preserving lean body mass during weight loss phases.

However, the best approach ultimately depends on individual goals, preferences, and responses. Some bodybuilders may find OMAD helps them adhere to a calorie deficit while others struggle to meet their nutritional needs with such a restricted eating window.

Frequently Asked Questions

Is OMAD good for muscle building?

OMAD is generally not optimal for muscle building. While some individuals report success, research suggests that spreading protein intake across multiple meals throughout the day is more effective for muscle protein synthesis and growth.

Can you build muscle on keto OMAD?

Building muscle on keto OMAD is possible but challenging. The combination of very low carb intake and restricted eating window can make it difficult to consume enough calories and nutrients to support muscle growth. It may be more suitable for maintaining muscle during fat loss phases.

What are the cons of OMAD?

The main cons of OMAD include difficulty meeting calorie and nutrient needs, potential nutrient deficiencies, reduced protein synthesis, and possible negative impacts on workout performance. Some people also experience increased hunger, mood swings, and social challenges.

Is it OK to do OMAD once a week?

Doing OMAD once a week is generally safe for most healthy individuals and can be a good way to experiment with extended fasting. However, it may not provide the full metabolic benefits of consistent OMAD practice.

Can you get ripped on OMAD?

Yes, you can get ripped (very lean) on OMAD. The extended fasting period can promote fat loss while the large meal helps preserve muscle mass. However, careful attention to nutrient intake and resistance training is crucial to maintain muscle while losing fat.

Can OMAD make you lose muscle?

OMAD can potentially lead to muscle loss if not implemented correctly. Inadequate protein intake, excessive calorie restriction, or lack of resistance training can all contribute to muscle loss. Proper nutrition and training are essential to preserve muscle mass on OMAD.

How much protein do I need on OMAD for bodybuilding?

For bodybuilding on OMAD, aim for 1.6-2.2g of protein per kg of body weight daily. This higher intake helps compensate for potentially reduced protein synthesis and supports muscle preservation during extended fasting.

Can I take supplements on OMAD?

Yes, supplements can be beneficial on OMAD, especially to address potential nutrient deficiencies. Common supplements include multivitamins, omega-3s, and protein powder. Take most supplements with your meal to enhance absorption.

Should I work out before or after my OMAD meal?

Many OMAD practitioners prefer working out just before their meal to take advantage of the post-workout anabolic window. However, some perform better training earlier in the day. Experiment to find what works best for you.

How long does it take to see results from OMAD bodybuilding?

Results vary widely depending on factors like diet quality, training intensity, and individual metabolism. Some people report noticeable fat loss within 2-4 weeks, while muscle gains may take several months to become apparent.

Is OMAD safe long-term for bodybuilders?

The long-term safety of OMAD for bodybuilders is not well-established. While some individuals maintain it successfully for years, others may experience nutrient deficiencies or hormonal imbalances. Regular health check-ups and careful monitoring of physical performance are advisable.