How do you not lose muscle mass on an OMAD schedule?

Hi folks! First time IF-er, I started this month with 16:8, then moved to 18:6/20:4, and now do an OMAD with an extra protein shake later. I saw excellent results the first week: although I didn’t lose as much weight, I’d lost a lot of fat and gained muscle! But this past week was my first time doing OMAD consistently for 5 days, and although I lost 1.5 kgs, I’m disappointed cuz I lost muscle and gained fat. I was good all week, eating clean wholesome vegetarian meals, and just had a cheat meal Sunday (even then within a 4 hour window). Also, I do light weight lifting and yoga, and also take my protein shakes. So I’m not sure why the scales will have tipped this way. Any thoughts on how I could preserve / gain muscle whilst shedding the fat? Thanks so much!

Answer

I’m assuming you’re using an at home scale that gives you a fat percentage? They’re, at best, a guess and anything will change the results on them

I wouldn’t worry what percentages it’s giving you and just focus on lifting and getting your protein

Answer

To my understanding the only way to maintain muscle is to keep a high protein intake. Which is difficult to do on one meal a day. So yes you will most likely lose muscle. How much depends on how much protein you took prior. If you’re a regular person just trying to keep on muscle, If works for you. If you’re a bodybuilder who need huge amounts of protein, then it’s not.

Answer

enough protein. and maybe the 20 hour fast and 4 hour feeding window? break your fast with a protein-shake and later your big meal with also a lot of protein. That way you can divide your protein intake.