[vicaya]

55+ vegan OMAD here. Experienced positive recomposition (17% BF to 11%) according to the DEXA scans: grew muscle and lost fat over the same period (1 year) with the same diet (no bulking and cutting phases). Didn't measure for the previous 6 months period, where I lost ~20kg (probably from 25+% to 17%) with the same diet.

My OMAD is technically 2 sub-meals over 4 hours: 4pm: protein shake pre-workout, 5-6pm, weighted calisthenics, 6-8pm, dinner and dessert (protein ice creams).

Could be newbie gains, as I never exercised consistently before 50s: from zero pull-ups to 20+ (+40kg 1RM) over a year; zero dip to weighted (+30kg) RTO dips. zero full (ATG) squat to 10+ pistol squats.

The vegan OMAD has been easy for me, but I've never done other diet and exercise regimens before for comparisons.