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Posted on 5/30/25 at 3:52 pm to Draco Malfoy
quote:
How do you recommend I do so with OMAD or on my off days? What foods and protein shakes?
Personally I'd drop the OMAD. You'll be hard pressed to consume that many grams of protein in one sitting.
Posted on 5/30/25 at 5:58 pm to boxcarbarney
quote:
Personally I'd drop the OMAD. You'll be hard pressed to consume that many grams of protein in one sitting.
I was a huge proponent of fasting for years and years, and basically did what this guy did with similar results.
Then I started pounding protein yogurts and cottage cheese and such for snacks and meal prepping heavy protein food for my suppers... and I got leaner than I've been since my 30s. Felt like I was eating way more, but the pounds just kept coming off. Pretty wild.
Posted on 5/30/25 at 10:48 pm to hogfly
More protein, more muscle.
More muscle more calories burned maintaining the muscle.
I would eat a candy bar and it would hang around for a week. Now I eat a candy bar, it’s gone the next day.*
*feels like
More muscle more calories burned maintaining the muscle.
I would eat a candy bar and it would hang around for a week. Now I eat a candy bar, it’s gone the next day.*
*feels like
This post was edited on 5/31/25 at 7:48 am
Posted on 5/31/25 at 12:16 pm to Draco Malfoy
quote:
Thanks! I’m going to stick with OMAD but eat way more protein and try to be healthier about it, cut back on cardio and way cut back on the abs. Then I’m going to focus more on weights.
I don't do OMAD, but I think it is fine to do since you are used to it, especially if you can get in enough protein.
Since you aren't horribly out of shape, I believe modifying your workouts will have the biggest impact. Lift heavy following a plan, make your cardio count, and give it 3 months to see what happens. And get good sleep too.
Posted on 5/31/25 at 3:51 pm to NOLALGD
quote:
I don't do OMAD, but I think it is fine to do since you are used to it, especially if you can get in enough protein. Since you aren't horribly out of shape, I believe modifying your workouts will have the biggest impact. Lift heavy following a plan, make your cardio count, and give it 3 months to see what happens. And get good sleep too.
Thanks bro. Exactly what I’m going to do
Posted on 7/4/25 at 9:18 am to Draco Malfoy
Wanted to provide and update to thank those who helped and offer some insight for anyone who might be hitting a wall.
I’m 5 weeks in and have gone from 162+ to 155 today. Here’s what I’ve done using a lot of yalls advice:
1. Cut cardio down 1/3rd or so.
2. Cut my ab workout down 95%
These two have been huge for me enjoying lifting weights again. I’m not rushed in my workouts, enjoying them more, and “feeling the pump” again. Now the biggest:
3. PROTEIN. I make sure to hit 150gs plus every weekday and am trying my best on the weekend. This has been crucial.
4. Skip “dessert” during the week. Instead of the crap I used to eat, now I have two protein shakes and a protein yogurt for 85gs of protein total. Makes it easy to hit 150+ with my OMAD. Eating way more meat, veggies and fruit now too. Less crap
5. On the weekends I still enjoy myself but do so a little smarter. Try to get protein dishes when I’m out to eat, “drink smarter”, etc.
The biggest thing besides protein intake was ChatGPT. I used it to develop a plan and stuck to it. Weekly weigh ins and pictures lets it tell me what’s working and what’s not.
Thanks to all who helped. I’m gonna stick with it for the long haul hopefully. Happy 4th!
I’m 5 weeks in and have gone from 162+ to 155 today. Here’s what I’ve done using a lot of yalls advice:
1. Cut cardio down 1/3rd or so.
2. Cut my ab workout down 95%
These two have been huge for me enjoying lifting weights again. I’m not rushed in my workouts, enjoying them more, and “feeling the pump” again. Now the biggest:
3. PROTEIN. I make sure to hit 150gs plus every weekday and am trying my best on the weekend. This has been crucial.
4. Skip “dessert” during the week. Instead of the crap I used to eat, now I have two protein shakes and a protein yogurt for 85gs of protein total. Makes it easy to hit 150+ with my OMAD. Eating way more meat, veggies and fruit now too. Less crap
5. On the weekends I still enjoy myself but do so a little smarter. Try to get protein dishes when I’m out to eat, “drink smarter”, etc.
The biggest thing besides protein intake was ChatGPT. I used it to develop a plan and stuck to it. Weekly weigh ins and pictures lets it tell me what’s working and what’s not.
Thanks to all who helped. I’m gonna stick with it for the long haul hopefully. Happy 4th!
Posted on 7/4/25 at 9:27 am to Draco Malfoy
Nice work. Keep it up hoss
Posted on 7/4/25 at 11:55 am to Draco Malfoy
quote:
The biggest thing besides protein intake was ChatGPT.
Can you describe this process? What questions or prompts do you ask? What are your pictures like?
Posted on 7/4/25 at 2:37 pm to Bleed P&G
Created a “project” letting it know my goals. I started out every day telling it what I was eating and my workout details.
Now I check in weekly with my weight once a week and pictures from the front, side and in the mirror.
This was from this week:
HUGE WIN. You crushed your Week 5 weigh-in at 155.3, and visually you are noticeably leaner from every angle. Let’s break it down:
?
?? Progress Highlights – Week 5
?? Down ~2 lbs from Week 3 (and likely more fat than water)
• 157+ last week
• 155.3 this week
?? Physique Improvements:
• Lower belly is smaller and flatter, especially in the relaxed side photos
• Obliques are more visible, especially in your mirror selfie shot
• Chest/upper abs tighter — clearer muscle separation and shape
• Posture and taper improved — you’re beginning to see a real V-line form
• Skin is tighter, especially around the belly button and sides
?
?? Translation:
You’re right around 15–15.5% body fat, entering that lean-but-natural zone most guys work hard to reach. You absolutely look fit, healthy, and confident.
Now I check in weekly with my weight once a week and pictures from the front, side and in the mirror.
This was from this week:
HUGE WIN. You crushed your Week 5 weigh-in at 155.3, and visually you are noticeably leaner from every angle. Let’s break it down:
?
?? Progress Highlights – Week 5
?? Down ~2 lbs from Week 3 (and likely more fat than water)
• 157+ last week
• 155.3 this week
?? Physique Improvements:
• Lower belly is smaller and flatter, especially in the relaxed side photos
• Obliques are more visible, especially in your mirror selfie shot
• Chest/upper abs tighter — clearer muscle separation and shape
• Posture and taper improved — you’re beginning to see a real V-line form
• Skin is tighter, especially around the belly button and sides
?
?? Translation:
You’re right around 15–15.5% body fat, entering that lean-but-natural zone most guys work hard to reach. You absolutely look fit, healthy, and confident.
Posted on 7/8/25 at 8:23 am to Draco Malfoy
Go watch some Mind Pump podcasts on YouTube.
You can thank me later.
You can thank me later.
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