One Meal A Day: Can You Build Muscle On OMAD Diet?

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Build Muscle On Omad

Our Summary And Answer: Build Muscle On OMAD


You can build muscle mass by using the OMAD diet because it allows you to cut down your food intake while still eating enough protein to support muscle growth. You can eat a range of foods that are nutritious and healthy, including lean meats, vegetables, and carbohydrates. It’s easy to track your calories too so you don’t go over the amount your body needs for muscle-building.


One Meal A Day (OMAD) is a diet that helps people lose weight by eating one meal each day. The question I get asked most often about the OMAD diet, though, is whether it can be used for muscle-building purposes.


Can you use this style of eating to build muscle? I’ll tell you what my answer would be: yes! If your goal is to gain as much muscle as possible in as short a time frame as possible then the OMAD diet can help.


Here’s how to get started with this style of eating and what you need to know about the benefits and drawbacks of such a plan!

Read on and find out how!


What Is The OMAD Diet?

The OMAD diet, or One Meal A Day diet as it’s also known, is a very simple way to lose weight. It’s one of the most popular intermittent fasting diets out there and involves eating just a single meal a day, usually dinner.


The whole point of this is to reduce calories and force the body into a fat loss state as a result of being in a calorie deficit.


Recommended Read: >>> Arnold Back Workout: How to Make Your Back Huge!<<<

What Is A Calorie Deficit?

A calorie deficit is when you consume fewer calories than your body needs. This forces the body into a situation where it needs to find alternative fuel sources. Now, your body doesn’t know the difference between you eating fewer calories because of the OMAD diet or you losing weight by cutting your caloric intake for other reasons. Because of this, it tries to burn fat to make up for any shortfall in energy.


This is the key to successful weight loss. If you can eat less than your body needs and still take in enough protein, fat, and carbohydrates to build muscle then the OMAD diet could be very effective for building muscle too. Remember, just because you’re eating fewer calories doesn’t mean that you’re not getting enough food – it’s about cutting down on the excess stuff you don’t need!


Build Muscle On OMAD

Recommended Read: >>> Intermittent Fasting <<<

What Are The Benefits Of the OMAD Diet For Muscle Building?

Now that you know what the principles of this diet are, you can see how it applies to building muscle too. If you’re able to eat fewer calories every day yet still get all the protein, fat, and carbohydrates that your muscles need then this can work well for gaining lean mass!  


OMAD Diet & Muscle Building Benefits:


#1 - It Can Allow You To Eat A High Protein Diet

One of the benefits of using an intermittent fasting diet for muscle building like OMAD, is that you can eat a high protein intake, which will help your muscles to recover and grow.


This is vital when it comes to getting bigger and stronger since such a diet will increase the amount of lean mass in your body.


#2 - It Can Be Easier To Track Calories & Macros

Since you only need to eat once a day it’s easy to keep track of your caloric and macronutrient intake with the OMAD diet. You can quickly find out how much you’re consuming and adjust as necessary, which is crucial if you’re trying to build muscle.


#3 - You Can Eat A Wide Variety Of Foods

Not everyone likes to eat the same few foods over and over again, especially when it comes to bulking up. While you should try to stick to your daily macros it’s perfectly fine for you to have a little bit of leeway with the OMAD diet since you’re eating one meal a day.


This can help you to mix things up and ensure that you don’t get bored of the foods you eat, which is important for overall well-being and muscle-building success!


Recommended Read: >>> How To Bulk Up Fast And Gain Strength? <<<

#4 - You Don't Necessarily Have To Eat Big To Get Enough Calories

Since you will be eating one meal a day you don’t necessarily need to eat huge portions of food, which is good if you’re trying to build muscle and want to eat less.


This can help you get in the right calories and macronutrients without having to worry about eating so much that you get fat.


#5 - It Can Help You To Learn More About Healthy Foods

Since you’re only eating one meal a day, it’s even more important than usual to make this one meal healthy and beneficial for muscle growth. You can do this by focusing on lean protein sources such as chicken breast, fish, eggs or steak. You can also have carbohydrate sources such as oats, brown rice, sweet potatoes and yams.


#6 - You Can Be More Efficient With Your Meals

Since you only have to eat one meal a day it is possible for you to eat more nutrient-dense foods which are beneficial for muscle building. This can also help you to avoid being hungry between meals, which is something that many bodybuilders struggle with when bulking up.


#7 - You Can Avoid The Snacking Trap

If you’re trying to cut down on snacking in order to eat fewer calories overall, one of the benefits of the OMAD diet is that it can help you avoid this.


Eating one large meal means that you won’t be hungry in-between meals and you’ll end up eating less than you might have done otherwise.


Build Muscle On OMAD_2

Frequently Asked Questions About Build Muscle On OMAD

Can you build muscle on keto OMAD?

Some people say that the ketogenic diet is better for building muscle since it uses fat as a primary energy source. While this can be true, you can easily build muscle on the OMAD diet too.


Can you get enough protein on OMAD?

Yes, you can easily get enough protein on the OMAD diet. You should aim to consume around 1g of protein per pound of bodyweight each day, so if you weigh 220lbs (100kg) then you should be consuming at least 220g of protein.

Is it bad to do OMAD every day?

It’s generally recommended that you take a day off from the OMAD method each week since this will allow your body to recover and grow. If you don’t, then it can be easy for you to burn out and lose motivation for working out.


Final Thoughts On Build Muscle On OMAD

While you might be worried about trying to cook or prepare meals for yourself, you need to remember that the OMAD diet only really requires you to eat one meal a day.


Whether you make it yourself, go out to eat at a restaurant, or get take-away food you can easily get all of your daily dietary needs without too much hassle. So if you’re currently having trouble with calorie intake then the OMAD diet can be extremely beneficial for muscle building!


We hope this article was helpful. If you have any questions or comments please leave them below. Thanks!


(oh, and do keep in touch and check in with us regularly for more fantastic content. For a complete list of our previous blog posts, please go here)

Recommended Read: >>> The Ultimate 1 Hour Full Body Workout You Should Do <<<

Build Muscle On Omad

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