“Thanks. I fast 20 hours . I go to the gym. I have cut my weight from 93 to 82 within 4 months. I take black coffee without sugar every morning at 6am then I eat at 4pm 4 fried egg with sweet potatoes and some meat when I afford meat. Is that ok?”
That sounds like an absolutely fantastic OMAD set up, apart from the lack of protein. If money is an issue, I’d be stacking up on more eggs, and also liver (usually cheap in most countries). Chicken thighs are often cheaper, which is something to look at.
I would also be adding in some greens like kale or broccoli –these will help keep you full in a calorie deficit.
“Hey, I just read your thread about testosterone. Thanks for the info. Sex makes me tired… does that make sense? Do you have information about that?”
Sometimes it can make me tired too, but here’s a few things to consider;
If it’s the evening, that’s good. But also look at whether or not you’re having carbs or drinking alcohol around the same time – they could be important factors.
If it’s the morning; that’s bad. A few factors to look at:
- Frequency of ejaculation per week (stop masturbating!!)
- Have some coffee
- Your total testosterone levels (get checked)
- Your sleep quality and quantity (closely linked to the above)
“Hey! I think fasted cardio could be an effective tool to burn off some extra fat. However, I’m worried about potential muscle loss, too. Is this a valid concern, or is muscle loss minimal if the FC is scheduled correctly?”
You’re right, it is effective.
But muscle loss will ultimately come from either:
- Too large an energy deficit
- Too little protein
- Too little training
Get the above three right, and you needn’t concern yourself with fasted cardio being a threat to your muscle mass.