DF is the Alpha. Good job cutting down brother. OMAD is great for maintenance. You can get away with a lot more on a 48 if you are working out then if you HAVE to eat garbage its less of an impact, or so they say. Intermittent dry fasting has been good to me if you can deal with it. Hope this helps
if you spend 3 days eatin shit, just spend 3 days not eatin. simple
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im down 50lbs from the start of the year and ive had atleast 3 full weeks of eating abolute shit (takeway every day etc) and aloooooooot of 3 day binges.
You could plan your OMAD refeed days in advance, and give yourself some leeway, like 2000 calories + 500 calories dessert. Then light-moderate cardio during the 72 hours. You’ll be fine.
At 198 you look great! What is your goal, abs?
You can have carbs, peanut butter and ice cream is literally liquid almost it’s like a milkshake, have solid food that you crave. Have an extra sandwich or something and you’ll fill up way faster then that. Single scoop of peanut butter is like 200 calories bro