Down a stone! WOOHOO!

A stone down since April with protein focus plus the swim/run/strength combination is holding lean mass better than most single-modality approaches on Mounjaro.
 
the whey immediately after the gym and then real food an hour later is a solid two-step structure - the protein synthesis window gets hit while the oats and seeds give you the sustained energy and fiber that pure protein shakes don't. the every 2.5 hour rhythm on GLP-1 is where appetite and energy tend to line up best for a lot of people
 
the coffee-then-lift-then-protein-shake sequence is a solid framework for the workout fuel and recovery timing - training fasted with coffee, then hitting the protein shake post-workout with fruit and milk covers the anabolic window cleanly. the nut snack at 2 and light protein meal at 3:30 keeps the intake consistent without big gaps that invite appetite swings
 
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