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The Muscle Loss Problem

The science: In GLP-1 clinical trials, 25-40% of total weight lost was lean body mass (muscle + bone + water). This is higher than the typical 20-25% seen with diet alone.

Why does this matter? Muscle is metabolically active—it burns calories at rest. Losing muscle lowers your metabolic rate, making it harder to maintain weight loss and increasing regain risk.

Additionally, muscle loss contributes to the "skinny fat" appearance and can accelerate age-related sarcopenia (muscle wasting).

The 3 Pillars of Muscle Preservation

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Protein

1g per lb

Target 1 gram of protein per pound of your goal body weight. Prioritize protein at every meal.

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Resistance Training

3-4x/week

Lift weights or do bodyweight exercises. Progressive overload signals your body to keep muscle.

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Moderate Deficit

1-1.5 lbs/week

Losing weight too fast increases muscle loss. Stay at lower GLP-1 doses if losing too quickly.

Protein Requirements

Daily Protein Targets
150 lbs goal weight
120-150gdaily
30-40g x 4 meals
Chicken breast, Greek yogurt, eggs
180 lbs goal weight
145-180gdaily
35-45g x 4 meals
Add protein shakes if struggling
200 lbs goal weight
160-200gdaily
40-50g x 4 meals
Prioritize protein at breakfast

Tip: GLP-1 medications reduce appetite, making it hard to hit protein goals. Prioritize protein-rich foods first, before carbs and fats.

Resistance Training Guide

Minimum effective dose: 2-3 sessions per week hitting all major muscle groups. Compound movements (squats, deadlifts, presses, rows) are most efficient.

  • • Beginners: Full body 3x/week, 2-3 sets of 8-12 reps per exercise
  • • Intermediate: Upper/lower split 4x/week, 3-4 sets of 6-12 reps
  • • Advanced: Push/pull/legs 5-6x/week, periodized programming

Key principle: Progressive overload. Gradually increase weight, reps, or sets over time. This signals your body that muscle is essential and shouldn't be broken down for energy.

FAQ

Can I build muscle on Ozempic?

Building muscle in a caloric deficit is possible but slow. Focus on preservation first. Once weight stabilizes, you can shift to a slight surplus for muscle gain.

Should I take creatine on GLP-1?

Yes, creatine monohydrate (3-5g/day) is one of the most studied supplements for muscle preservation. It's safe and effective alongside GLP-1 medications.

Is cardio bad for muscle preservation?

Excessive cardio can accelerate muscle loss. Prioritize resistance training. Limit cardio to 2-3 sessions of 20-30 minutes, or use low-intensity walking which doesn't interfere with muscle.

Track Your Body Composition

Use Shotlee to log weight, track progress photos, and monitor your strength gains alongside your medication.

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