Weight Loss Journey: From 195Lbs to 167Lbs in 9 Weeks with Omad and Lifting

Introduction

Reddit user, VitaminDHiggins shares their weight loss journey of losing 28 lbs within 9 weeks through a combination of One Meal A Day (OMAD) and lifting.

OMAD and Lifting

VitaminDHiggins adopted OMAD and lifting to burn fat, and in their opinion, it's the most sustainable, optimal combination. They mixed in martial arts training of 3 days of cardio each week.

Counting Calories and Protein

OMAD and lifting were conducted with a 1300-1500 calorie intake per day that is high in protein. The user also mentions guessing their macro intake at 60/25/15, focusing more on calories, keeping feeding windows narrow, working out, good sleep, and hydration.

Conclusion

Through this combination of OMAD, lifting, and martial arts training, VitaminDHiggins drops 28lbs while feeling better than ever before. Another Reddit user mentions that as they hit their final 3 kg before hitting their goal, they switch to 16:8 fasting protocol, and they think some body recomposition through bodyweight training helped with muscle tone.

Takeaway

Weight loss has different routes for everyone, and it is best to explore what methods work for you. While the methods taken by VitaminDHiggins and other commentators may have worked for them, it may not work for you. It is best to begin testing and adjusting what nutrition and physical activity your body responds to best.