ADF & Keto Macros

Long-time Ketoer and OMAD user. [Been off for 2 years with NICU baby having schedules rocked, then Covid] Just trying to up my game this year from OMAD to OMEOD My stats are: 31y/male/6'6" TDEE: 2200kcal OMAD macros: 15g carbs/200g protein/65g Fat = 1500kcal (55% deficit) Started Dec 26th I know the deficit is high, but with high fat keto I'm just full with my 3 egg bacon, spinach, and broccoli cheese omelete (or my steamed broccoli, chicken, garlic alfredo); OMAD will do that. I worry about my protein intake with ADF. Ideally, sub-300 by April 1st for a hunt I have planned with my dad, don't want to be huffing and puffing up and down the mountainside lol. 1g per lbs of LBM is about 210g of Protein, so over 2 days does my target need to become 420g in my one meal?

Answer

You don’t need to eat a caloric deficit on feed days with adf because your fast days is your deficit.

-2200 cals × 3 days fasted = -6600 cals = -1.8 lbs/week
-2200 cals * 4 days fasted = -8800 cals = -2.5 lbs/week

So, you’re losing between 1.8 - 2.5 lbs/week eating at your maintenance tdee. You can even indulge a bit on your weeks you only eat 3x, eat an extra 600 calories each feed day, and still lose -2 lbs/week with your deficit.

On top of that, increasing your fat will help keep you satiated longer during the extended fasts. So, it’s more beneficial to not have a deficit on your feed days with adf.

Answer

For OMAD you just plan and eat for that day, so 210g would be your target. And unless you’re doing some strenuous power lifting that should be plenty, even with ADF. (And if you are doing strenuous lifting/exercising ADF might not be the best plan.)

And I’d recommend just focusing more on the total calories and protein goal, and not so much on the carbs/fats. And at your deficit, which doesn’t need to be that high since your deficit is already built in on the non-eating day, you can be more flexible with those.