The Muscle-First GLP-1 Protocol
Lose the fat. Keep the muscle. If you're taking Ozempic, Wegovy, Mounjaro, Zepbound, or any GLP-1 medication, no one at the pharmacy counter tells you this: clinical trial data shows 25–45% of the weight you lose can be muscle — not fat. This 90-day, day-by-day interactive system — Second Edition, with a men vs. women results chapter — is built to change that ratio.
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The One-Sentence Version
The medication creates the calorie deficit; your job — through protein intake and resistance training — is to tell your body exactly which tissue to keep.
What's Inside the 40 Pages
🍽 The Nutrition Protocol
Your exact protein target (0.7–1.0g per pound, auto-calculated by the BPF Macro Player), meal timing for a GLP-1 appetite, GI side-effect food strategies, micronutrient and hydration systems, plus a 7-day protein-first meal template.
🏋️ The Resistance Training Program
Two complete templates — 3-day full body and 4-day upper/lower — with a 12-week progressive framework. Every workout loads straight into the BPF Workout Player with videos, timers, and strength logging.
📊 Tracking & Monitoring
The strength-trend method for spotting muscle loss early, body-composition tracking options, and the exact labs worth discussing with your prescriber in the first 6–12 months.
🗓 The 4-Phase Journey Map
Titration → Active Fat Loss → Maintenance/Muscle Building → Post-GLP-1 Taper. What to change, when, and why — matched to how these medications are actually dosed.
It's Interactive — Not Just a PDF
Every exercise links to a demonstration video and a set/rep/weight logger in the free BPF Workout Player. Every meal template logs with one tap in the free BPF Macro Player, which auto-calculates your protein target and updates it as your weight changes. The science becomes something you actually do — every day, without thinking hard about it.
See the Program in the Free App →GLP-1 Muscle-First Protocol
- 90-day, day-by-day interactive PDF (Second Edition) — lifetime access + updates
- 7 player-ready workouts across 2 training templates
- Protein-first nutrition protocol + 7-day meal template
- 90-day day-by-day program + men vs. women results chapter + 4-phase medication map
- Built-in BPF Workout Player & Macro Player integration (free)
Common Questions
Will lifting weights make me bulky?
No. Preserving muscle in a calorie deficit looks like a leaner, firmer version of your current body. Significant muscle growth requires a calorie surplus — the opposite of what's happening on a GLP-1.
I have almost no appetite. How do I eat 100+ grams of protein?
Spread it out: small protein-first meals every 3–4 hours plus a shake or Greek yogurt backup. The protocol has a full low-appetite-day blueprint.
What if I can't get to a gym?
Bodyweight and resistance-band training, progressively made harder, still sends the muscle-preservation signal. The program includes substitutions for home setups.
Does this replace my doctor?
Never. This is an educational system that works alongside your prescriber — it includes the exact monitoring questions worth raising with them.