In episode three of the Onyx Strong podcast, the host shares her experience of losing 30 pounds and provides insights into her weight loss journey. She began her transformation by getting into bodybuilding and focusing on women's physique shows. She followed a routine of four to five days of bodybuilding workouts and three to four days of cardio, primarily using the treadmill and Stairmaster.

The host didn't have a specific weight goal but wanted to see consistent progress on the scale before her first bodybuilding show. She felt fine throughout the journey and emphasized the importance of tracking various aspects of her fitness routine, including nutrition, cardio, water intake, and workouts. Initially, tracking everything felt overwhelming, but as she gained more confidence and understanding, it became easier.

She held most of her body fat in her stomach and face, and she noticed weight gain when her face appeared rounder. It took her about 16 weeks to lose 30 pounds, starting from 160 pounds and reaching 130 pounds for the competition. She followed a "fits your macros" approach, where she focused on hitting her protein, carb, and fat intake goals. She also incorporated intermittent fasting for four to five weeks, fasting for 16 hours and having an eight-hour eating window.

Cardio played a role in her weight loss journey, with the treadmill and Stairmaster being her preferred exercises. She found the Stairmaster to be particularly effective, generating a sweat within a few minutes of starting the workout. She didn't have a specific reason for aiming to lose exactly 30 pounds; she simply wanted to be lean for the bodybuilding show.

The host described the overall weight loss experience as fun, despite the initial frustration and feeling of being overwhelmed. She advised beginners to expect challenges in the beginning and to take it day by day, emphasizing the importance of tracking everything accurately. She recommended not relying solely on the scale, as weight can fluctuate due to various factors, and encouraged listeners to enjoy the process, not compare themselves to others, and be kind to themselves.

The episode concludes with the host's number one tip for weight loss: track everything in the beginning to stay accountable and have measurable goals. She encourages listeners to have fun and embrace their own unique journey.

Overall, the episode provides personal insights into the host's weight loss journey, emphasizing the importance of consistency, tracking, and enjoying the process of transforming one's body.