Below you will find a ~2,200 kcal protein-rich menu, plus a push/pull program of 4 sessions/week, designed specifically to maintain (or even increase) your muscle mass in the single feeding window.
💪 Ties OMAD(One Meal A Day), but are you afraid you'll sacrifice your biceps for a flatter abdomen?
🍽️ Single-menu 2 200 kcal (approx. 6pm)
🍽️ Meniul-unic ~2 200 kcal (servit în jurul ⏰ 18:00)
Aliment
Cantitate
Calorii
Proteine (g)
Grăsimi (g)
Carbo (g)
Fibre (g)
Piept de curcan la grătar
250 g
400
60
6
0
0
Somon afumat
120 g
230
24
15
0
0
Cartofi dulci copți
250 g
220
4
0
51
7
Quinoa fiartă
100 g
120
4
2
21
2
Salată „verzi + avocado”
spanac 80 g + ½ avocado
160
4
13
8
7
Ulei de măsline extravirgin
1 ½ linguri
180
0
20
0
0
Iaurt grecesc 10 % + mix nuci
200 g + 25 g
380
25
30
10
2
Shake izolat zer + creatină
40 g + 5 g
220
36
1
4
0
Total
2 210
157
87
94
18
Derulează spre dreapta pentru a 👀 tot tabelul
⏱ Recommended timing: train at 16:30 — 17:30, then eat at ~ 18:00 for maximum protein synthesis.
🏋️ ♂️ Push/Pull Program (4×/sec.)
🏋️♂️ Program Push / Pull — 4 sesiuni / săptămână
Zi
Sesiune
Exerciții principale
Seturi × Repetări
Observații / Focus
Luni
Push A
Împins halteră bancă înclinată; Fluturări cablu; Dips paralel
🔗 Linkurile de mai sus sunt afiliate de la GoldNutrition.ro.
Achiziţiile prin ele susţin PostIntermitent.ro fără costuri suplimentare pentru tine.
Cable waving
🔚 Conclusion
If you want to make the most of OMAD without sacrificing muscle mass, the key is a simple trio:
Sufficient protein(≥ 1.8 g/kg) and a nutritionally dense menu of ~2 200 kcal
Structured trainingtype Push-pullwith progress on weights, not excess cardio
Recovery & Electrolytes, to avoid decreased performance in the post window
Follow these principles, adjust carbohydrates according to energy, and track your progress to strength, not just the scales. The result? You can stay defined, but also strong, demonstrating that OMAD does not mean “I eat little and lose muscle”, but I optimize when and what I eat to look and feel better.
You feel that you need varied menusand training campsdetailed?
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