Introduction:

You can either stay fat and unhappy with yourself or take control of your life, train hard, eat smart, and become the best version of yourself.

By combining OMAD, high activity levels, cardio, and strength training, I completely transformed my body. Not only did I lose all the excess fat, but I also built muscle and strength along the way.

Weight loss comes down to one fundamental principle: a caloric deficit. It doesn’t matter whether you’re losing fat in a healthy or unhealthy way; the bottom line is that if you burn more calories than you consume then, you will lose weight….

My Initial Weight Loss Journey:

The first time I lost weight, I took an extremely stupid approach: I barely ate and didn’t work out.

So, I went from 245 lbs to 155 lbs at 6 ft.

The result? I became skinny: not lean, not muscular, just small.

2009 > 245 lbs, 2012 > 155 lbs

After hitting 155 lbs, I started lifting weights, bulked up to 205 lbs, and built a decent physique. But then, I quit lifting for two years, lived a completely sedentary lifestyle, and ate massive amounts of junk food.

The result? I ballooned up to 276 lbs, and I am pretty sure I almost hit 300 lbs at one point.

How I Lost the Weight (Again):

Starting in August 2023, I decided to get serious. Here’s exactly what I did to transform my body:

1. One Meal a Day (OMAD)/Fasting

I ate one moderate sized meal a day to control my calorie intake. This forced my body to burn stored fat for energy. I made sure to hit my protein goals to preserve muscle.

I made sure I tracked my calories, and macros even for this one meal a day.

One day a week, and sometimes two when I did not train, or do cardio I fasted.

2. High Daily Activity Levels

I walked 20,000 to 40,000 steps a day.

This created a huge calorie burn without exhausting my body.

3. Daily Low-Intensity Cardio

I did 45-90 minutes of steady-state low-intensity cardio daily.

This helped burn fat efficiently without interfering with my weight training.

4. Weight Training 4-6 Times a Week

I hit each muscle group twice per week.

I used reverse pyramid training and rest-pause sets for intensity.

I always focused on progressive overload, constantly increasing weights or reps.

The Results

By combining OMAD, high activity levels, cardio, and strength training, I completely transformed my body. Not only did I lose all the excess fat, but I also built muscle and strength along the way.

Key Takeaways for Extreme Weight Loss:

Caloric deficit: you can’t lose fat without it.

Fasting/OMAD: main point is this restricts the amount of calories you consume so you don’t overeat, it’s not some magic pill, you won’t starve if you’re obese, your body has energy stored.

Walking: 20,000+ steps a day makes a huge difference.

Cardio + resistance training w/progressive overload is the best exercise for fat burning. Hit the muscle groups 2x a week. A 3x a week full body routine for example.

Summary

How I Did It:
✔ One Meal a Day (OMAD) – Controlled calories while keeping high protein.
✔ 20,000-40,000 steps daily – Burned fat effortlessly.
✔ 45-90 min of low-intensity cardio – Boosted fat loss without hurting recovery.
✔ Lifting 4-6x a week – Focused on progressive overload and intensity techniques.

The Key to Weight Loss: Caloric Deficit.

You lose weight by burning more calories than you consume–simple as that.

If you’re obese, you won’t starve; your body has plenty of fat reserves to fuel itself.

I lost all the excess fat, built muscle, and completely transformed my body. If you want real results, stay disciplined, train smart, and make it happen.

Til next time… DISCIPLINE, NOT GENETICS!