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 when you have PCOS or hormonal imbalances

Understanding Your Plateau with PCOS and Hormonal Imbalances

At 260lbs since August while practicing OMAD (one meal a day), your body is likely experiencing adaptive thermogenesis combined with the effects of PCOS. Polycystic ovary syndrome drives elevated insulin and androgens, making fat loss resistant especially around the midsection. Hormonal shifts in your 45-54 age range further slow metabolism by 5-10% per decade. This isn't failure—it's biology. My approach in The CFP Method focuses on rebuilding metabolic flexibility rather than slashing calories further, which often worsens plateaus in women managing diabetes and blood pressure.

Why Adding 4-Day Strength Training Breaks the Stall

Starting strength training four days per week in October was an excellent move for body recomposition. Resistance training increases muscle mass, which raises your resting metabolic rate by approximately 50-75 calories per pound of new muscle gained. For those with joint pain, begin with seated or machine-based movements like leg presses, seated rows, and chest presses at 3 sets of 8-12 reps. This stimulates GLUT4 transporters, improving insulin sensitivity independent of weight loss. In my experience coaching middle-income women overwhelmed by conflicting advice, this approach reduces visceral fat even when the scale doesn't budge initially. Track progress with measurements and strength gains, not just the scale.

Optimizing OMAD for Hormonal Health and Sustainability

OMAD can work with PCOS but needs refinement. Your single meal should prioritize 40% protein (aim for 1.6g per kg of ideal body weight), 30% healthy fats, and 30% low-glycemic carbs from vegetables and berries to stabilize blood sugar. Time your meal post-workout to leverage the anabolic window. Avoid extending fasting beyond 20 hours if cortisol spikes occur, as this exacerbates hormonal imbalances. Hydration with electrolytes is crucial—many report joint pain relief simply from proper sodium, potassium, and magnesium intake. This fits busy schedules without complex meal plans, addressing your insurance coverage limitations by being entirely self-managed.

Practical Next Steps for Long-Term Success

Focus on progressive overload: increase weight or reps weekly by 5%. Incorporate daily walks of 20-30 minutes to aid lymphatic flow without aggravating joints. Monitor fasting blood glucose and A1C every 4-6 weeks to confirm improvements in diabetes management. Expect 0.5-1% body fat loss per month with consistency. The CFP Method emphasizes compassionate consistency over perfection, helping you rebuild trust after failed diets. Many women in your situation see the scale finally move after 8-12 weeks of this combined protocol. Start today with a simple full-body routine and adjust based on energy levels.

💬 What the Community Says

The community shows mixed but hopeful experiences with combining OMAD and strength training for PCOS-related plateaus around 250-270lbs. Many women aged 45-55 report initial strength gains and reduced joint pain after 6-8 weeks of 3-4 day lifting, yet the scale often remains stuck until month three. A common debate centers on whether OMAD worsens hormonal symptoms versus helping insulin resistance—some share success with protein-focused meals while others switched to 16:8 after fatigue set in. Lived experiences highlight frustration with conflicting online advice, with most appreciating beginner-friendly, low-equipment routines that fit work and family schedules. A vocal minority warns against undereating protein, noting better recomp when hitting 100g+ daily. Overall sentiment leans toward cautious optimism, with users encouraging tracking non-scale victories like energy and blood pressure improvements before expecting dramatic weight drops.
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-when-you-have-pcos-or-hormonal-imbalances
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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