OMAD plus a GLP-1 makes weight loss fast. The risk is muscle loss. The fix is protein. Here is how I hit 170 to 200 grams in one sit.
“OMAD without tirzepatide produces confusion and lightheadedness. OMAD with t does not.”
Why Protein Comes First
Fast weight loss can burn muscle. Studies show 25 to 40 percent of the weight lost on a GLP-1 can be lean mass. Protein is the brake on that loss.[1]
My Daily Plate
| Food | Amount | Protein | Kcal |
|---|---|---|---|
| Chicken breast | 10 oz | 70 g | 450 |
| Egg-white drink | 2 cups | 52 g | 240 |
| Greek yogurt | 1 cup | 25 g | 150 |
| Whey shake | 1 scoop | 25 g | 120 |
| Veg + olive oil | 2 cups | 5 g | 300 |
| Day total | — | 177 g | 1,260 |
The Egg-White Drink
Buy a carton of liquid egg whites. The carton says pasteurized, which means safe to drink cold. Pour two cups in a shaker. Add two tablespoons of sugar- free chocolate syrup. Shake. Drink.[2]
Two cups give 52 grams of protein for 240 kcal. Sweet, cold, easy. Best of all, it sits easy when the gut is slow from the shot.
What To Skip
Skip greasy meat at the OMAD meal. The shot slows the gut. Fat sits for hours and feels rough. Lean cuts, fish, and egg whites work better.
What I Track
I track grams of protein each day, not calories. As long as protein hits 170 grams, the rest sorts out. The shot caps how much food I want.