Hi Everyone,
Starting Weight 2/24 - 198lbs
Current weight - 192lbs
Heights 5'11
BF% - 18
I started my OMAD journey on 2/24/17.
Goal Weght range 160-170lbs with 12-14% BF
I was around 240lbs for a long time and dropped the weight between Feb 2015 to August 2015 but i hit a big plateau since then. I realized i still was eating too much. I work out 5 days a week but saw no results.
I have been doing OMAD with a slight variation. I have an apple around 4 pm and my dinner around 8 but i have been having a hard time either 1) eating a huge meal 2) getting all my macros in. i am still trying to figure this out but very excited about this journey. I am incorporating 1 refeed day where i eat at maintenance (2000 calories) in a 16/8 IF style. Still learning and taking in one day at a time!
My Biggest challenge where i need to figure or need help :
How to eat all my macros and a well balance diet in just one meal. I get full half way through the meal and i dont want to eat just 1000 calories a day which may have long term negative effects.
Thanks!
March 6, 2017 3:57PM
edited March 2017 1
Replies
Thanks! 1600-1800. 50% carbs 30% protein 20% fats
Secondly, try out this website for ideas to meet your calorie range with macros. https://www.eatthismuch.com/diet-plan/1700-calorie/
With a free account, you can choose your calorie level, macros, and number of meals in a day as well as which type of meal (breakfast, lunch, or dinner). Hopefully that will give you some ideas.
Just off the top of my head, I would suggest laying off the bulky vegetables during this adjustment period. Like broccoli...save it for later on when your stomach adjusts to the volume of food you're trying to consume comfortably. Maybe hold the pasta too, since it expands and takes up so much space. Also, I would think spinach and kale would be good veggie options since they tend to shrink down. Maybe eat them cooked rather than raw.
Great information! That was my issue. I would try to eat a bunch of veggies and feel full so i switched to stuff like PIzza and burgers with health fats on side. I like this website too. Thank you!
But doesnt that defeat the whole purpose of one meal a day? Just curious because i thought i am supposed to eat only once a day, one plate full. Is that not so?
You can still eat one plate a day and get in nutrients you want you just have to plan for it. You will lose faster doing one plate a day also. I didn't do one plate a day and lost slower and I'm also working out a lot. I was very loose with my cals. I believe Joe stated that you can have one beverage with your plate, maybe make that a protein drink and have a small salad with your plate and you should be good to go (take a supplement)! Your needs are a little different than someone who is very heavy. I wouldn't worry much about protein or anything else if really heavy and just do the one plate and get the weight off. That would be the priority. Being fairly low body fat yourself, you might make muscle retention more of a priority.
Thank you! That makes more sense now.
Hope to be where your at in in a few months.
Overall i feel great and clothes fit better but the weight scale is still Yo-Yo between 190 to upper 192's. I weigh myself daily but trying hard not to get impatient to get to 180s. Starting to really enjoy the fasting highs! Anyone else have similar experiences?
Yes! I know what you mean about the "fasting highs!" I'm only on my 5th day and it seems to be getting easier. I usually feel pretty hungry an hour before I have my OMAD but I just drink a lot of hot tea to help settle it. I also eat unsalted nuts at my meal they are a great source of healthy fats. You are doing amazing!! Remember this is a journey and not a race...enjoy the process!