GLP-1 Muscle Preservation Guide: A Training & Protein Protocol for Semaglutide and Tirzepatide Users
WHAT THIS ISA downloadable PDF guide containing: A strength training protocol, 3 workouts a week, done at home or at a gym A daily protein target calculated for your specific body weight, plus a quick reference food list so you can hit it without guessing A 7 day sample schedule that combines both Guidance on what to expect if it's working, and when to contact your prescriber What muscle loss has to do with loose skin and hair thinning, and what this protocol does about both This is a read once, use forever reference guide. Not a course, not a coaching program, not an app. You download it, follow the protocol, and keep it as long as you're on the medication.WHO THIS IS FOR You're currently taking semaglutide (Ozempic, Wegovy) or tirzepatide (Mounjaro, Zepbound), or a similar GLP-1 medication You want the weight you lose to be fat, not muscle You're noticing loose skin, hair thinning, or strength loss and want to know what's actually driving it You don't currently have a structured workout or protein plan You want something practical and specific, not generic "eat healthy and exercise" advice WHO THIS IS NOT FOR You're looking for medical advice about your medication, dosing, or side effects. This guide doesn't cover that. That conversation stays with your prescriber. You want a done for you meal plan with recipes. This gives you a protein target and how to hit it, not a full meal plan. You're looking for 1:1 coaching or ongoing support. This is a self guided reference document. WHAT YOU'LL WALK AWAY WITHBy the time you finish reading, you'll know: Exactly how many grams of protein to eat per day, based on your body weight, and how to hit it without tracking every bite A specific 3 day workout you can start this week, with no gym required Why muscle loss is connected to loose skin and hair thinning, and what to do about it What to do on days when your energy or appetite is too low for a full workout How to tell if your plan is working, and when a symptom is worth flagging to your doctor
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