OMAD Sculpt System

The OMAD SCULPT SYSTEM

Shred Fat. Build Muscle. Eat Whatever You Want.

You can get lean by doing the exact opposite of what most diets tell you, and it actually works.

No tracking. No rules. No sacrifice. Just results. Ready to find out more? Keep reading! 👇

It's Time To Get Lean on Ice Cream

End the Endless Diet Cycle With One Simple Change

Counting calories, meal prepping, cutting carbs. Screw all that my friend. What if the real answer isn’t what you eat, but when? This free guide reveals the exact daily routine you can use to eat once a day, sculpt your physique, and finally break free from food guilt. Stop obsessing over macros. It’s not about restriction, it’s about structure. Learn the daily method that turns discipline into freedom.

I respect your privacy. No email is required - just click the button and it's yours :)

Yes! Grab My Free E-Book.

Take on the OMAD system to start transforming from day one.

Build momentum one foot at a time. Embrace the modern hunt.

No macros. No tracking. No counting. Just mindset, movement, and one meal that rules them all.

Hey there, I’m Richard Conway aka Richy. I created the OMAD Sculpt System based on what truly worked for me and could work for you

After I walked the full length of Yonge Street in Toronto Canada and shared the story on Reddit, to my surprise, many people started messaging me directly: How the hell did you walk that fasted? How are you keeping this up? Is this how you got that shape? That’s when I realized what I was doing wasn’t just a routine. It was a different perspective and this inspired me to create this site in case this unique approach could align with anyone out there.

One meal a day. Fasted training. Long walks. No calorie counting. No overthinking. Just structure, consistency, and the freedom to eat whatever the hell you want without guilt. This is not some bullshit influencer diet. It's my own novel approach on how to get lean.

I built this system for anyone looking for something simple, sustainable, and something a little different! I hope it helps someone out there like it helped me.

Feel free to grab my free ebook, and check out the course if you're ready to dive deeper. Keep scrolling to learn more. Thanks for taking the time to stop by :)

What You Will Learn in the OMAD System

This course gives you the exact approach to get lean, build a wide upper body, and eat like a king. Fueled without restrictions.

Fasted Upper Body Workouts

These are the exact workouts I use to build my chest, arms, and shoulders. No complication. Just the moves that got me lean and wide up top.

My Daily OMAD Diet

What I actually eat. Homemade, takeout, dessert. Nothing is tracked. Nothing is off-limits. I eat anything I want and stay lean. You can too!

My Step-Based Schedule

How I structured my day to hit 20k+ steps, stay sharp, rewire my hunger cues and stayed consistent, and built the discipline to make this stick.

Unlock Lean Gains. Keep the Foods You Love. Ditch the Diet Rules.

Around here, Ben & Jerry’s is not a cheat meal. This course shows you how you can get lean, build a strong upper body, and still enjoy the foods you love. You’ll learn how fasting works without restriction, how to train for a wide V-tapered look, and how simple daily habits can shred fat without stress. No diets. No gimmicks. Just a system that rewards consistency and keeps dessert on the menu.

This course includes:

Lifetime access on any device. Log in from anywhere, anytime
Clean visuals & subtle popups. Zero overwhelm, just what you need when you need it.
Future community access (maybe!) If this gains traction, we’re building something real together. You’ll be the first to know

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Building a legacy that’s turning heads across the city.

Recognized by Toronto’s Biggest News Sources

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Try Before You Commit :)

Press Play See If It Clicks.

Not a pitch. Just my actual routine, real authentic self, and results. Try a free lesson.

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65 KM FASTED: The Walk That Stunned Toronto

Walking the entire length of Yonge Street 65 km in 11 hours, completely fasted. Becoming a city-wide spectacle and featured on Toronto City News, this walk wasn’t just a test of endurance - it was a masterclass on what can be accomplished when adapted to this system. Watch the interview to see how I somehow survived, turned heads, and made half of Toronto question my sanity. This is the OMAD Life - join the modern hunt!

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OMAD Sculpt System

Different On Purpose. Effective By Design.

It came from lived experience, right here in Toronto. Built by someone who walks these streets!

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Behind the OMAD Sculpt System

I'm no trainer, influencer, or diet fitness guru. I’m just someone who struggled to find something that worked and finally landed on something that felt right: one meal a day, fasted workouts, and fasted walking. But most importantly eating the foods I love. That’s what got me lean and energized without obsessing over calories or tracking.

The OMAD Sculpt System came from trial, error, and finally leaning into something simple that stuck. I’m sharing it in case it helps someone else out there the way it helped me :)

If you're in the Toronto area or just have questions, feel free to reach out. I'm always down to chat, or connect. Big shoutout to r/toronto. It was a post about walking Yonge Street from another local that inspired me to try it, and the feedback I got afterward is what led me to believe this system was worth building and sharing. I’ve never created something like this before… so thanks for the inspiration once again!

Chat soon
xoxox

Fasting is the greatest remedy—the physician within.

— Paracelsus (1493–1541)

Why Fasting Works Better Than Dieting

This system was built for real people with real cravings. Forget strict rules and endless tracking. You can enjoy your favorite foods and still get lean. With one simple routine. Fasted lifting, daily movement, and one rewarding meal; you’ll see results faster than you thought possible. Start today and make it work for you.