13/12/2025
21-Day Athletic Recomposition Protocol: Fasted Training & OMAD"
MY CORE PROTOCOL RULES (Days 1-5, .)
1. Fasting & Eating Window:
• Fast: From after the evening meal until the next evening's post-workout meal (~23-hour fast).
• Eat: One Meal A Day (OMAD), consumed within a 1-2 hour window after your evening workout.
2. Morning & Day:
•Hydration: 2 liters (minimum) of water throughout the day.
• Coffee: Only black coffee or with a splash of milk (no sugar) is permitted.
3. The Post-Workout Meal (Choose One Option):
• Protein: 500g of lean beef steak/ground beef OR 4 whole chicken thighs (skin-on or off based on your fat preference).
• Eggs: 4 full eggs (cooked to preference).
• Vegetables: 1 large tomato and 1 large green pepper, cooked or raw.
• Dairy: 500ml of Madila (or plain, full-fat yogurt/kefir)./
4. Exercise:
• Workouts are performed in a fully fasted state, in the evening, just before the meal.
⚠️ STRONG DISCLAIMER:
This is an extreme dietary and training protocol followed by an individual for a short-term goal. It involves prolonged daily fasting, intense exercise in a fasted state, and a massive single meal. It is NOT medically advised without supervision. Risks include hypoglycemia, electrolyte imbalance, severe hunger, and potential injury during fasted workouts. CONSULT A PHYSICIAN AND A CERTIFIED TRAINER BEFORE CONSIDERING ANYTHING SIMILAR
