GLP-1s: My body recomposition journey

Hong Kong Yanpep International
what helps me is adding intensity to walks - faster pace, longer distance, wearing a weighted vest or backpack with stuff in it. plus still lifting. i'm menopausal so it feels like i have to work twice as hard to see movement. do about 10k steps in my 20lb vest plus weights, track food carefully, fast sometimes, eat lower carb. if i skip any of that the scale stalls. gotta do it all.
 
during athletics, clen was huge after ephedrine got banned. muscle cramps usually come from dehydration and electrolyte imbalances, not the drug itself. gotta be careful with dosing just like anything else. the hr and breathing stuff happens with any exercise mimic.
 
cycling mots-c every other day with ss31 and some other stuff in between. tried nad+ for a bit but didn't really notice a bump in energy.
 
Everyone defends their wallet in the end. The whole fitness industry profits off the 'diet and exercise' story and tries to sell endless programs. They sell a product that's becoming useless now weight loss actually works. Wish they'd embrace this and support people instead. I'm motivated for fitness for the first time in years after losing almost 40 kg.
 
That's a seriously disciplined routine. Hitting the gym hard five days weekly on top of that much daily protein takes real consistency. Definitely picking up pointers from you.
 
Keep an eye on protein.
Stay hydrated.
Add in resistance training.
Adjust your TDEE and BMR as the weight shifts.
Worth reading: 'The GLP-1 Solution' by Lyle McDonald.
 
That kind of turnaround sounds impressive. How'd you actually track whether it was working, did you get body composition measured directly at some stage, or was it mostly a visual and strength thing?
 
Built out a workout routine that actually stuck, lifting heavy somewhere between lower and mid rep counts, pushed close to failure specifically to trigger muscle growth and hold onto existing muscle. Made sure protein plus other core vitamins and minerals stayed on track too. Came across research showing how much these medications can deplete the body's essential nutrients. Rough going early on given zero appetite, but eventually adjusted to it.
 
Took it for six months and it's now been fourteen months since stopping. Gained some back, but it's muscle, not fat.
That said, I'm 5'7 and only got down to 70kg on the second compound, which put me at a healthy BMI. Plateaued around 75kg and lift four times weekly. I'd guess at a much lower weight, coming off would mean regaining since you'd already be sitting at an unusually low BMI. My muscle alone likely outweighs your entire body weight.
 
Peptide stacks are beyond me, I know too little to suggest one. BUT recomp is something your body does naturally and it's powerful, don't sleep on it. I've experienced it myself. Get nutrition and training right to milk it fully, since the magic fades once your body adapts. So go 100% for it. Make breakfast protein-first, and time carbs before workouts (when muscle glycogen runs low) and after them to refill. I'd target 2g protein per kg, calculated from your goal weight. Reverse diet slowly afterward, adding 100 calories each week, so your maintenance ends up higher than before.
 
Honestly that's some killer recomp. Since starting Tirz the scale shows 19 lbs lost, but 8 lbs of added muscle while losing fat changes the picture completely. Many people watch only the scale and miss that. 35 lbs of fat gone while you also lift, run and do yoga is serious work. You're clearly doing it right rather than crash dieting yourself smaller.
 
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