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: how to talk to your doctor about this

Why You Need to Loop Your Doctor In

At 260 pounds with stubborn plateaus since August, adding strength training four days a week while practicing OMAD (One Meal A Day) is a smart body recomposition move. But at our age, with possible hormonal shifts, joint pain, diabetes, or blood pressure concerns, professional medical oversight protects you. In my book The CFP Weight Loss Method, I emphasize partnering with your physician early so you avoid the cycle of failed diets that erode trust.

Preparing for the Conversation

Schedule a dedicated visit rather than squeezing it into a 10-minute physical. Bring a one-page summary: current weight (260 lbs), OMAD start date (August), strength training start (October), weekly schedule, current symptoms like joint pain or fatigue, and blood pressure/glucose logs. List your goals: lose fat, preserve muscle, improve insulin sensitivity. Mention specific concerns—hormonal changes making weight loss harder after 45, insurance barriers, and time constraints that make OMAD appealing.

Key Questions to Ask Your Doctor

Come prepared with these: “Given my OMAD protocol and new 4-day strength program, what labs should we run—thyroid panel, testosterone, fasting insulin, HbA1c, lipid profile, and CRP for inflammation?” Ask about joint-friendly modifications if knee or back pain limits movement. Inquire whether your blood pressure or diabetes meds need adjustment as you lose fat and build muscle. Request clearance for progressive overload in lifts like squats, deadlifts, and presses. My method stresses tracking body measurements and strength gains over scale weight alone.

Building a Collaborative Plan

Share that you’re overwhelmed by conflicting nutrition advice and embarrassed about past failures. Explain your simple schedule: one nutrient-dense meal post-workout, focusing on 1.6–2.2 grams of protein per kg of goal weight. Ask for referrals to a registered dietitian covered by insurance or physical therapy for joint pain. Request follow-up labs in 8–12 weeks to monitor progress. If your doctor is hesitant about OMAD, discuss easing into 16:8 or 18:6 windows while keeping strength sessions consistent. This partnership turns your plateau into sustainable results without extreme complexity.

Remember, strength training four days weekly at your stage can increase resting metabolic rate by 5–10% within months while improving blood sugar control. Stay consistent, track sleep, and adjust based on medical feedback. You’re not alone—many in our community break through similar stalls with this informed approach.