The GLP-1 Muscle & Protein Guide
Weight lost on these medications is mostly fat — but body-composition data confirms a share of it is lean tissue. Two things change that ratio, and both are in this guide: the protein target by bodyweight, and the training that signals the tissue is still needed.
Every figure is sourced. The protein numbers come from a joint advisory by four U.S. nutrition and obesity societies. The side-effect percentages come from pooled STEP trial data. Nothing here is invented, and nothing here is medical advice.
What is inside
- Your protein target, by bodyweight. A table from 60 kg to 130 kg with the daily minimum, the daily target and the per-meal figure already worked out.
- Protein per bite, not per serving. Foods ranked by how much protein they deliver per unit of volume — the metric that matters when appetite is suppressed — plus the four that waste the room you have.
- A training week that works on low energy. Two full-body sessions, walking, and the rule for bad days: cut volume, not intensity.
- What the trials actually found. Nausea, diarrhoea, vomiting and constipation with the real percentages, next to the placebo column that almost nobody shows you.
- The symptoms that are not ordinary. A short list of what needs medical assessment rather than waiting it out.
- What to raise with your clinician. Including the bloods worth asking about at six months, and why the risk grows the longer treatment runs.
Who this is for
Anyone taking or considering a GLP-1 medication who wants to arrive at the end of the process with their strength intact. It is written for the practical problem — hitting a protein target and training consistently when appetite is pharmacologically suppressed — which is the part most guides skip.
What it is not: it carries no dosing guidance, no comparison of one medication against another, and no recommendation to start or stop anything. That is a conversation with a clinician who knows your history, and no download replaces it.
Prefer to read it on the site?
All of it is free there too, in more depth:
Prefer the whole thing on paper?
GLP-1 Full Guide is 133 pages with 19 peer-reviewed references, a 30-day protocol, four weekly meal plans and the tracker pages. The free guide above is the summary of it.
Where treatment actually starts
The guide covers what the research shows. Treatment itself is prescription-only.
Hims is a US telehealth service that connects you with licensed providers for an online consultation. If a provider prescribes treatment, it is fulfilled through FDA-regulated pharmacies. Whether anything is prescribed is their decision, not ours and not yours.
The Iron Verdict earns a commission if you subscribe. It changes nothing on this page. The trade-offs, the side effects and the numbers that do not flatter the drugs are all still here, and they stay here.
See what Hims offers →Available in the United States only. This is not medical advice, and nothing here is a recommendation to take any medication.