I am considering OMAD, ADF or 4:3.
OMAD, eating right after training.
ADF, training in the morning and then eat throughout the day.
4:3, train in the morning on day 1 and 3, in order to take advantage of the increased protein synthesis the 48 hours after training, and then let the body rest for 3 days.
Which one would you choose and why?
I’d do 16:8 and ease in to longer fasting while working on building consistency and endurance at the gym. For me personally everything else I do supports my gym/workouts. I do 16:8 with 24s thrown in, usually over the weekend as those are my lower intensity workout days.
I’m currently on Day 2 of a 5 day. I’m taking a break from my regular workout schedule but will still do walking and my stretching routine. I walk 5-7 miles a day.
My personal view is that it’s best to build sustainable habits when it comes to health and fitness.
OMAD doesn’t work for me. I can’t get all my calories in in one meal or a short window. I also don’t like going to sleep with a full stomach for various reasons to do with digestion and allowing my body to rest and repair during sleep.
The best routine is the one that you’re most easily able to stick to.
What is the 4:3 diet? The 4:3 diet is a form of intermittent fasting where you significantly reduce your calories to 500 calories per day, three days of the week, Hope explains. “These days should be alternate days, according to the plan. On the “off” days, you’re encouraged to eat as you would normally,”
I love OMAD! It really helped my body fix some serious insulin resistance issues and reprogram my hunger signals. I continued my daily lifting and step count per normal, and I ended up dropping 15lbs in a month. Since I train heavy with high volume, I allotted myself a small window to eat, so I ate 1/4 macros of my total 30-60 minutes before training, then the rest within 30 minutes after. Otherwise I’d get too dizzy and too lethargic to push myself.