I’m planning on doing OMAD initially and the some extended fasts. I have quite a lot of muscle mass from weight training but a big layer of fat on top , I’d say I’m like 32% body fat.
I’m worried I’ll lose a lot of muscle. Does anyone know how much fat will drop compared to muscle and what decreases at a faster rate ? Any tips ?
Tia
I have weight trained and done OMAD/keto for 160+ days in a row as my longest stretch. I gained muscle and lost fat during that whole time. The trick is to eat below maintenance but go really protein heavy. I ate 170g of protein most days.
If you do longer fasts you’ll likely lose a little muscle mass but a few days at a time shouldn’t be an issue. Something like two 72 hour fasts a month and OMAD the rest of the time should be fine if you get enough protein and no issue at all if you still train (except when fasting for days).