I’m confused, how do you do OMAD at 18:6? That’s one long meal…
/s
Figure out your macros, and plug them into MyFitnessPal and tweak the amounts until your macros are perfect.
For me, doing 20:4 2MAD looks like:
a 3-egg, 1cup steamed broccoli, handful spinach, 4-strips of bacon, 4oz of cheddar omelet with a light topping of Sriracha.
Then whatever-the-kids-are-having-for-dinner protein and a ceaser salad (Costco dressing).