MuscleOnGLP
Nutrition
The Protein Playbook
Your exact daily target, a four-meal system, and three sample days, built for an appetite that is gone.
See the protein targets
For Ozempic · Wegovy · Mounjaro · Zepbound
Up to 40% of the weight you lose on a GLP-1 can be lean mass, not fat, unless you actively protect it.
Don't lose your muscle while you lose the weight.
Here is exactly how to keep it: the resistance-training and protein protocol, fully cited, built for a suppressed appetite and real-world side effects.
$5
$19
Launch price
24 peer-reviewed sources
Every claim cited
Instant 30-page PDF
24
peer-reviewed
studies analyzed
studies analyzed
15–40%
of GLP-1 weight loss can be lean mass
~⅔
of lost weight regained a year after stopping
43%
of GLP-1 users miss their protein target
+0.82kg
lean mass preserved with resistance training
The scale is celebrating. Your muscle isn't.
GLP-1 medications work. But the weight you see disappear isn't all fat. A large share is lean mass, including the skeletal muscle that keeps you strong, mobile, and metabolically healthy, and it doesn't come back on its own.
- Appetite suppression makes it hard to eat enough protein, exactly when you need it most.
- Nausea and low energy derail training during dose increases.
- When the medication stops, lost muscle becomes a permanent liability.
~26%
of tirzepatide weight loss was lean mass in the SURMOUNT-1 DXA substudy. Reviews across GLP-1 trials put the range at 15–40%.
Source: Look et al., Diabetes, Obesity & Metabolism, 2025; Neeland et al., 2024.
A complete protocol, not a listicle.
Thirty pages of specific, cited, do-this-now guidance covering medications, training, running, nutrition, and supplements, written for the reality of being on a GLP-1.
Two ready-to-run routines
Full-body sessions with exact sets, reps, and rest, plus a complete bodyweight-only version that needs zero equipment.
The protein playbook
Exact targets in g/kg, a meal-timing strategy for low appetite, a food reference table, and a sample day that hits your number.
Training through side effects
How to keep training on nausea and low-energy days, and how to time sessions around your injection.
The maintenance plan
Why muscle is your insurance for the day you stop, backed by the weight-regain data most guides ignore.
Micronutrient guardrails
The vitamins and minerals GLP-1 users commonly run low on, and what the evidence says about monitoring them.
Every claim cited
24 references to peer-reviewed studies and registered trials, with live links. Nothing here is invented or vibe-based.
Free
Get the one-page cheat sheet
The protein target, the training rules, the creatine facts, and the off-ramp warning, on a single page. Plus a short weekly digest of new GLP-1 muscle research. Free, and unsubscribe anytime.
No spam. The free cheat sheet plus the weekly research digest, nothing else.
Most GLP-1 fitness advice is recycled and unsourced. This guide is built from the actual clinical literature, and shows its work on every page.
Browse the full evidence library →STEP 1
Weight regain after stopping. Two-thirds of lost weight returned within a year of stopping semaglutide. Diabetes, Obesity & Metabolism, 2022.
Meta-analysis
Resistance training preserves muscle. Offset ~93.5% of diet-induced lean-mass loss (+0.82 kg). Nutrients, 2018.
49 trials
The protein target. ~1.6 g/kg/day identified as the breakpoint for fat-free-mass benefit. Br J Sports Medicine, 2018.
STEP 1–3
Side effects are real but transient. GI events clustered during dose escalation and declined thereafter. Diabetes, Obesity & Metabolism, 2022.
Who's behind it
Written like a literature review, not a listicle.
This guide was built by a researcher and software engineer who read the primary studies, cited every recommendation, and left out anything that could not be sourced. It is not written by a clinician, and nothing in it is medical advice. What it offers instead is transparency: every claim links to the study behind it, so you can check the work yourself.
Updated weekly
The research doesn't stand still. Neither do we.
Every week we read the new peer-reviewed work on GLP-1 therapy and muscle, and summarize what matters. Here is the most recent.
Charts you can act on.
Every figure is built from cited data, not stock clip-art.
Why not just ask ChatGPT?
Fair question. A chatbot will answer, but it summarizes one prompt at a time and can invent a citation as easily as a fact. This guide is the finished work.
- It synthesizes the evidence across 24 studies into one coherent protocol, instead of summarizing whichever paper you happen to ask about.
- Every recommendation is cited to a real, linked, peer-reviewed source you can check. Nothing is invented or vibe-based.
- It is internally consistent. The protein target, the training plan, and the maintenance phase were written to work together, not assembled from separate chats.
- It is written for GLP-1 reality: a suppressed appetite, nausea on dose increases, and the day you eventually come off the medication.
One-time price. Instant download.
No subscription, no upsell. Buy it once, keep it forever.
The Complete Pack Best value
$9$23
- All five guides in one 60-page download
- The full 30-page handbook: training, protein, side effects, maintenance
- The Protein Playbook: exact daily target and a four-meal system
- Creatine on a GLP-1, The No-Gym Plan, and The GLP-1 Off-Ramp
- Every claim cited to real, linked studies
Everything in one file. Bought separately it is the same price; here it is a single download.
The Core Handbook
$5$19
- 30-page fully-cited handbook, yours to keep
- Two gym routines + a bodyweight-only program
- Protein targets, meal timing & food tables
- Side-effect and maintenance-phase strategy
- 24 references to real, linked studies
Secure checkout. You will be asked to accept our Terms of Service and medical disclaimer before payment.
Four $1 mini-guides, one question each
If you only have one problem right now, buy the answer to that problem. Each is short, fully cited, and honest about where the evidence runs out.
Supplements
Creatine on a GLP-1
The kidney myth, the scale bump nobody warns you about, and the one limitation no honest source can hide.
See the creatine facts
Training
The No-Gym Plan
Five movement patterns, progression ladders, two sessions, a twelve-week arc. Zero equipment.
See the no-gym plan
Maintenance
The GLP-1 Off-Ramp
Two-thirds of lost weight came back within a year. A twelve-week protocol for the exit almost nobody plans.
See the off-ramp protocolTrack it, or work through it
Once you know what matters, put it into practice: a printable log for the four measures, or a guided workbook that builds the explainers and checklists around it.
Printable tracker
The Muscle-on-GLP-1 Tracker
Ten undated weekly log pages for daily protein versus a target, training, a strength check, and the weight trend.
See the tracker pages
Guided workbook
The Muscle-on-GLP-1 Workbook
Seven short parts with a checklist and prompts in each, and the tracker built in. The higher-value tier, every figure cited.
See the workbook partsFrequently asked
Not sure where to start? Find your plan in two questions.
Does GLP-1 weight loss really cause muscle loss?
Yes. A substantial fraction of weight lost on GLP-1 medications is lean mass, not fat. Reviews of the trial data place lean mass at roughly 15 to 40 percent of total weight lost, and the SURMOUNT-1 DXA substudy measured about 26 percent of tirzepatide weight loss as lean mass. Resistance training plus adequate protein is the evidence-based countermeasure this guide details.
How much protein should I eat on Ozempic or Mounjaro?
Research on lean-mass retention during weight loss supports roughly 1.6 to 2.2 grams of protein per kilogram of body weight per day, well above the 0.8 g/kg RDA. Because GLP-1 medications suppress appetite, the guide focuses on hitting that target with several small, protein-forward meals rather than a few large ones, and includes a food table and sample day.
Do I need a gym or equipment?
No. A 2023 meta-analysis found no meaningful difference in muscle growth between free weights and machines, and the same principle supports bodyweight and resistance-band training. The guide includes a complete bodyweight-only program alongside the equipment routines.
Is this medical advice?
No. This guide is educational and does not constitute medical advice. It is designed to be used alongside care from your prescribing clinician, whom you should consult before starting a new exercise program, adding a supplement, or significantly changing your protein intake, especially while on a GLP-1 medication.
What format is it, and how do I get it?
It is a PDF you download instantly after checkout and can read on any phone, tablet, or computer. It is yours to keep, with no subscription.
Keep the muscle. Keep the results.
The medication does its job. This guide makes sure the weight you lose is the weight you meant to lose.
Keep my muscle for $5 →