Weight loss roadmap with OMAD

 I had some questions to chatgpt about insulin resistance and metabolic flexibility. To reach no visceral fat stage ie 22% body fat

Step 0: Baseline

• Weight: 137.4 lbs

• Body fat: 36% → Fat mass ≈ 49.5 lbs, Lean body mass ≈ 87.9 lbs

• Goal body fat: 22% → Fat mass ≈ 24.8 lbs, Lean body mass ≈ 87.9 lbs

• Total fat to lose: ~24.7 lbs

Assumptions for roadmap:

• OMAD with moderate deficit (auto-regulated)

• Resistance training 2–4×/week

• Protein intake ~0.8–1 g per lb LBM (~88 g/day minimum)

• Average fat loss after first week: 1.5 lbs/week

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Week-by-Week Plan (Approximate)

			4 (actual) 132.9 35.1% Temporary stall / recomp phase 5 131.5 34.6% Fat loss resumes 6 130.1 34.0% Waist starts shrinking again 7 128.7 33.3% LBM preserved with training 8 127.3 32.6% OMAD feels easier 9 125.9 31.9% Visceral fat reduction noticeable 10 124.5 31.2% Cravings easier to control 11 123.1 30.4% TG/HDL improving 12 121.7 29.6% About 1/3 visceral fat gone 13 120.3 28.6% Energy very stable 14 118.9 27.4% Fat redistribution phase 15 117.5 25.8% Close to goal range 16 116.1 24–25% Visceral fat largely reduced

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Key Recommendations During These Weeks

1. Protein & strength training

   • Keep LBM constant (~88 lbs)

   • Resistance training 2–4×/week

2. Monitor waist + labs

   • Waist measurement is better than weight alone

   • Check fasting insulin, TG/HDL ratio if possible

3. Adjust OMAD if plateau hits

   • Slightly reduce calorie density if fat loss stalls

   • Focus on whole foods, fiber, lean protein

4. Hydration & electrolytes

   • Especially important as fasting duration is long

5. Transition plan after week 16

   • Move to 2MAD or 8–10 hour eating window

   • Allows flexibility and sustainability

   • Maintain protein & resistance training

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✅ Bottom line

• Duration: ~16 weeks of OMAD to reach 22% BF

• Weight goal: ~113 lbs

• Fat loss: ~1–1.5 lbs/week after first week

• Metabolic markers: Expect insulin sensitivity and metabolic flexibility to improve before reaching target BF

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