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: 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.

💬 What the Community Says

In online weight loss forums, people in their late 40s and early 50s stuck around 250–270 lbs report mixed experiences when discussing OMAD combined with strength training to their doctors. Most practitioners find physicians supportive if patients bring data like blood pressure logs and training schedules, though some doctors push back on extended fasting due to blood sugar concerns in prediabetic patients. A vocal minority describe dismissive encounters where MDs simply recommend “eat less, move more” without addressing hormonal changes or joint limitations. Many share success stories of getting lab panels ordered (thyroid, testosterone, inflammatory markers) after preparing a one-page summary. Joint pain comes up frequently, with users noting doctors often suggest physical therapy referrals before approving heavy lifting. Insurance coverage frustrations are common, leading people to seek affordable at-home programs. Overall sentiment leans positive for those who treat the appointment like a business meeting—prepared and specific—versus those who go in vaguely and feel unheard. Lived experiences highlight that follow-up visits every 8–12 weeks help adjust medications as weight shifts.
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://blog.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-how-to-talk-to-your-doctor-about-this
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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