This man’s incredible transformation is proof that losing weight is more than just a physical accomplishment
Omar Thaher lost over 80 kilograms (12 stone) in his weight loss transformation, and although his physical health has drastically improved, his mental health has made the biggest improvement.
“It’s a 178 pound difference, but so much more than that. Losing this weight has changed my life for the better in so many ways, both physically and mentally.”
You would be forgiven for thinking this was the first attempt Omar had made at losing weight, but he’d spent his childhood suffering from weight struggles.
“Since a young boy, I have always struggled with being overweight and have had countless failed attempts trying to lose it. On April 3rd of last year, I decided to finally commit and really push myself to the limit and beyond both physically and mentally.”
Omar says that success this time around owed mainly to mindset.
“I knew this time was different; my mindset and determination to succeed were stronger than ever before. Over this past year, I have learned so much, about weight loss, exercise, dieting, and myself as a person.”
The American has taken a rather unorthodox approach to diet and training. While most people may head straight to the treadmill to try and lose weight, Omar’s transformation revolved around a bodybuilding split.
“I have been doing a bodybuilding routine in order to try to maintain and build as much muscle as possible while simultaneously losing all the weight.
“So doing a muscle building workout routine has definitely been key for me to help with my physique and not have me looking flat with all the weight I am losing.”
Omar’s workout routine
Under the umbrella term of bodybuilding, there are a number of different styles of training. But one in particular worked wonders for Omar.
“Since I started working out, I have tried out a variety of routines, but the best and most efficient for my current schedule is a five-day split.”
Omar’s training split looks like this:
Day 1 (Upper Body)
- Bench Press: 4 sets – 5-8 reps
- Barbell Row: 4 sets – 5-8 reps
- Dumbbell Overhead Press: 3 sets – 5-8 reps
- Wide-Grip Pulldowns / Pull-Ups: 3 sets – 6-10 reps
- Dumbbell Curls: 4 sets – 8-12 reps
- Straight-Arm Pulldowns / Face Pulls: 3 supersets – 8-12 reps
Day 2 (Lower Body)
- Back Squat: 4 sets – 5-8 reps
- Deadlift: 3 sets – 5-8 reps
- Hack Squat: 3 sets – 5-8 reps
- Lying Leg Curls: 3 sets – 8-12 reps
- Single-Leg Leg Press: 3 sets – 8-12 reps
- Standing Calf-Raises: 4 sets – 10-15 reps
- Core Workout: 4 sets – 10-15 reps
Day 3 (Rest)
- Do some form of cardio (Play sports, go for a jog, etc.)
Day 4 (Pull)
- Barbell Row: 4 sets – 6-10 reps
- Wide-Grip Pulldowns / Pull-Ups: 3 sets – 6-10 reps
- T-Bar, Cable or Dumbbell Rows: 3 sets – 6-10 reps
- Close-Grip Pulldowns: 3 sets – 8-12 reps
- Straight-Arm Pulldowns / Face Pulls: 3 supersets – 10-15 reps each
- Barbell Curls: 3 sets – 8-12 reps
- Hammer Curls, Cable or Dumbbell: 3 sets – 8-12 reps
Day 5 (Push)
- Dumbbell Bench Press: 4 sets – 6-10 reps
- Overhead Press: 3 sets – 6-10 reps
- Incline Dumbbell Press: 3 sets – 6-10 reps
- Cable Crossover (Standing or Seated): 3 sets – 8-12 reps
- Lateral Raises: 3 sets – 8-12 reps
- Close-Grip Bench Press: 3 sets – 8-12 reps
- Tricep Extensions: 3 sets – 8-12 reps
Day 6 (Legs)
- Back Squat: 4 sets – 6-10 reps
- Deadlift: 3 sets – 6-10 reps
- Leg Press: 3 sets – 6-10 reps
- Leg Extensions / Leg Curls: 3 supersets – 8-12 reps
- Seated Calf Raises: 4 sets – 10-15 reps
- Core Workout: 4 sets – 10-15 reps
Day 7: (Rest)
- Do some form of cardio (Play sports, go for a jog, etc.)
In terms of diet, Omar has also harnessed the unconventional – namely through intermittent fasting, but sometimes even restricting matters to one single meal per day.
“With the use of intermittent fasting and OMAD (one meal a day), keeping calories-in-calories-out in mind, and a consistent workout routine, I have been able to lose 180+ pounds thus far.”
The 20-year-old saves the most important meal of the day until post-training.
“I have this meal usually right after I workout. A regular day of eating this one meal would be a post-workout protein shake/bar, chicken usually as my main meat source of protein, or turkey, beef etc. when I can.
“A salad and veggies as well as often as I can to ensure I get my greens in and a good source of fibre. Then for dessert, or if I need to get more fibre in, I will have a fibre bar, kale chips, granola bar, or protein ice cream, which are all high sources of fibre and taste great!”
He realises this couldn’t be recommended to everyone, but it certainly helped him get the job done.
“I believe that finding a long-term sustainable diet is essential not only for losing weight, but ensuring you keep the weight off! Finding the right plan is a person-to-person thing, so I did a lot of experimenting with different dieting techniques.”
Omar is philosophical, hoping his achievements alone can help others to make a similar change.
“Through this weight loss, not only have I been able to get myself to live a way healthier lifestyle and improve my mental and physical health, but I have also found a true purpose and calling for once in my life. I plan to make as big of a positive impact as possible and help/inspire as many people as I can.”
Fancy having your transformation featured on JOE? Simply send your story to Alex.Roberts@JOE.co.uk
