Expert Q&A

Been hard stuck around 260lbs since August despite doing OMAD so I decided to start strength training 4 days a week beginning in October to body recomp — evidence-based answer for CFP patients

Understanding Your Weight Loss Plateau at 260lbs

I've seen countless patients in their late 40s and early 50s hit a stubborn plateau around 250-270lbs despite consistent OMAD (One Meal A Day) and new strength routines. Your situation—stuck since August, adding 4-day strength training in October for body recomposition—is classic for those managing diabetes, blood pressure, and hormonal shifts. The scale doesn't budge because metabolic adaptation kicks in after prolonged calorie restriction, slowing your resting metabolic rate by up to 15-20% according to studies in the Journal of Clinical Endocrinology.

The Role of OMAD and Why It Stops Working

OMAD can drive initial fat loss by creating a large daily deficit and improving insulin sensitivity, which is crucial for patients balancing blood sugar. However, after 3-4 months, many experience hormonal disruptions: elevated cortisol from chronic fasting stress, lowered thyroid output (T3 levels can drop 10-15%), and reduced leptin signaling that spikes hunger hormones. For women in perimenopause or men with age-related testosterone decline, this amplifies hormonal weight gain, making the midsection particularly resistant. My methodology in The CFP Reset Protocol emphasizes cycling out of strict OMAD every 8-10 weeks with a 2-3 day refeed at maintenance calories to reset these signals without derailing progress.

Incorporating Strength Training for True Body Recomposition

Adding strength training 4 days per week is smart—resistance work preserves muscle during deficits, boosting metabolism by 50-100 calories daily per pound of gained lean mass. Focus on progressive overload with compound lifts like squats, deadlifts (modified for joint pain), bench presses, and rows. Aim for 3-4 sets of 8-12 reps, but keep sessions under 45 minutes to avoid cortisol overload. Track body measurements and strength gains over scale weight; many patients see waist inches drop 1-2 per month even when pounds stall. For joint pain, start with bodyweight or bands—low-impact moves reduce injury risk by 40% in beginners over 45. Combine this with 8,000-10,000 daily steps to enhance fat oxidation without overwhelming your schedule.

Evidence-Based Adjustments for CFP Patients

Insurance barriers and past diet failures often lead to overwhelm, so keep it simple: prioritize protein at 1.6-2.0g per kg of ideal body weight in your single meal (around 150-180g for most at 260lbs target). Include fiber-rich vegetables and healthy fats to stabilize blood pressure and glucose. Monitor fasting glucose and A1C—improvements here often precede scale movement. If plateaus persist, a short diet break or strategic carb cycling (2 higher-carb OMAD days weekly) can restart fat loss. In my practice, patients following the CFP approach lose 1-2lbs weekly sustainably while building strength, avoiding the yo-yo cycle. Consistency with sleep (7-9 hours) and stress management proves more impactful than perfect macros. Start small, track non-scale victories, and remember: true body recomposition at this stage takes 12-16 weeks to show on the scale but transforms health markers faster.

💬 What the Community Says

The community shows mixed but hopeful experiences with OMAD combined with strength training for weight stuck around 250-270lbs. Many in the 45-55 age group report initial success with OMAD dropping 20-30lbs quickly, but then hitting a wall after 3 months due to fatigue, joint aches, and hormonal frustration—especially those managing diabetes or high blood pressure. A vocal group praises 3-4 day lifting routines for better energy and visible muscle tone even without scale movement, citing improved blood sugar numbers and looser clothes. Others debate OMAD's sustainability, with some switching to 16:8 or adding protein-focused refeeds to break plateaus. Beginners often feel overwhelmed by conflicting advice online but appreciate simple, joint-friendly programs. Insurance denials push many toward self-guided approaches, leading to stories of slow but steady recomp over 4-6 months when patience wins out. Overall sentiment leans toward "it works if you adjust and don't quit," though a minority warn against under-eating during heavy training.
Cite this answer
Clark, R. (2026). Been hard stuck around 260lbs since August despite doing OMAD so I decided to st. *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/been-hard-stuck-around-260lbs-since-august-despite-doing-omad-so-i-decided-to-start-strength-training-4-days-a-week-beginning-in-october-to-body-recomp-evidence-based-answer-for-cfp-patients
Russell Clark, FNP-C, APRN
About the Author

Russell Clark, FNP-C, APRN, is the founder of CFP Weight Loss in Nashville and CFP Fit Now telehealth. Over 35 years in healthcare — Army Nurse Reserves, Level 1 trauma ER, hospitalist — he developed a 30-week protocol integrating real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 30–90 pounds. He and his wife Anne-Marie lost a combined 275 pounds using the same protocol.

📖 The 30-Week Tirzepatide Reset — Get the Book →
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