How to protect your muscle, your metabolism and your results while the medication does its job, and after you stop.
Two PDFs plus a web calculator. Delivered straight after payment, no account needed.
The medication you are taking controls how much you eat. It has no opinion whatsoever about what you eat, and that turns out to be the entire difference between losing fat and losing yourself. When people in the STEP 1 trial lost 15.3 kg on semaglutide, 6.92 kg of it was lean tissue: muscle, organ tissue, bone-supporting structure, the working parts.
None of that is inevitable, and it is not the drug doing it to you. It is what happens to a body that is undersupplied on protein and undertrained while appetite disappears. This guide is the two things that fix it, and everything else you need to make them stick.
Who is this for?
Anyone taking a GLP-1 medication such as semaglutide or tirzepatide who wants to come off it with the muscle and metabolism they went in with, rather than a smaller, weaker version of themselves.
Does it cover the medication itself, dosing or titration?
No. Nothing in this guide is advice about the medication. Your dose, your titration and your decision to start or stop belong to you and your prescriber. This guide is what to eat and how to train while it does its job.
Does it include a training programme?
Yes. Chapter 6 is two 25-minute sessions a week, six movements, the same ones every time. Home and no-gym versions of the same six movements are included for anyone without access to machines.
Does it include the calculator?
Yes. Your protein and calorie floors are worked out from your own height, weight, age and training, and turned into portions you can weigh. It also holds your weekly log and your eight-week function tests. Every number it produces is also printed in the appendices as a lookup table, so the guide works without it too.
What happens when I stop taking it?
Chapter 12, the Off-Ramp, covers this directly: why appetite rebounds hard, why the weight tends to come back faster than it went, and the plan for protecting what you built before you come off, not after.
What format is it?
Two PDFs: the 30-page protocol, and the appendices with the lookup tables and printable trackers.
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