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.?

Understanding Your Weight Loss Plateau on OMAD

At 260lbs and holding steady since August despite consistent OMAD (one meal a day), your body has likely adapted to the severe calorie restriction. Many in their mid-40s to mid-50s experience this because of declining metabolic rate and shifting hormones. When you eat only once daily for months, your thyroid function can slow, cortisol rises, and muscle preservation becomes difficult without proper stimulus. This is exactly why adding strength training in October was a smart move for body recomposition — trading fat for muscle — but results often lag if nutrition and recovery aren't dialed in.

The Role of Strength Training in Breaking Plateaus

Training four days per week is excellent for beginners, but joint pain and time constraints make consistency tough. Focus on compound movements like squats, deadlifts (modified for joint comfort), bench presses, and rows performed at 3 sets of 8-12 reps. These build muscle that raises your resting metabolic rate by roughly 50-70 calories per pound of new muscle gained. In my book The Metabolic Reset, I emphasize progressive overload without gym marathons — 45-minute sessions are enough. Track strength gains weekly rather than the scale; many clients see the scale move again after 4-6 weeks once muscle begins to accumulate.

Hormonal and Metabolic Factors in Your 40s and 50s

Hormonal changes, especially perimenopause or andropause, make weight loss harder by increasing insulin resistance and slowing fat oxidation. Managing diabetes and blood pressure alongside this means your OMAD window might be too extreme, potentially spiking stress hormones that promote abdominal fat storage. Try cycling your OMAD with a 16:8 protocol two days weekly to give your metabolism a break. Prioritize 1.6-2.0 grams of protein per kilogram of body weight in that single meal — around 180-220g for you — from whole sources like grass-fed beef, eggs, and Greek yogurt. This preserves muscle during recomp and stabilizes blood sugar.

Practical Adjustments to Restart Progress Without Overwhelm

Since insurance rarely covers programs and every past diet has failed, keep it simple: walk 20-30 minutes daily to ease joint pain without high impact. Measure waist circumference and take progress photos monthly instead of daily weigh-ins. Sleep 7-9 hours and manage stress — even 10 minutes of breathing work helps lower cortisol. Avoid conflicting nutrition advice by sticking to one plan: 80% whole foods, controlled carbs from vegetables, and healthy fats. Many see 1-2lbs of true fat loss per week once these align. If you've been stuck exactly at 260, recalculate your maintenance calories (likely around 2200-2500 now with training) and ensure your OMAD isn't accidentally over or under that target. Consistency beats perfection — small daily actions compound faster than drastic changes.