The GLP-1 Weight Loss Blueprint: Your 90-Day Plan for Fat Loss & Strength Gains
If you're considering GLP-1 medications like Ozempic or Mounjaro for weight loss, you need more than just the medication—you need a structured plan to maximize results while maintaining strength and energy. This 90-day blueprint will guide you through what to expect, how to train, and how to fuel your body for sustainable fat loss and peak performance.
What to Expect in 90 Days
Over the course of three months, GLP-1s will help:
- Reduce hunger, making it easier to maintain a calorie deficit.
- Support fat loss, particularly from stubborn areas.
- Require strength adjustments, as your body adapts to weight loss.
Success depends on nutrition, training, and tracking—let’s break it down step by step.
Step 1: Nutrition Plan
Prioritize High-Protein Meals
To preserve muscle while losing fat, aim for at least 1g of protein per pound of lean body mass. Include lean meats, fish, eggs, Greek yogurt, and plant-based proteins in every meal.
Avoid Ultra-Low Calories
GLP-1s naturally suppress appetite, but cutting calories too aggressively can backfire. Aim for a moderate deficit—not starvation—to maintain metabolism and performance.
Hydration & Electrolytes
With reduced appetite, it’s easy to overlook hydration. Drink plenty of water and include electrolytes to support performance and recovery.
Step 2: Training Plan
Strength Work 3-4x Per Week
Lifting is non-negotiable to maintain muscle. Focus on compound movements like squats, deadlifts, presses, and pulls. Keep reps in the 5-12 range to optimize strength and hypertrophy.
Smart Conditioning
Avoid extreme HIIT sessions that burn muscle. Instead, focus on steady-state aerobic work (like rowing, cycling, or incline walking) to support endurance without excessive fatigue.
Recovery Matters
With a reduced caloric intake, recovery becomes even more important. Incorporate mobility work, stretching, and proper sleep to stay strong.
Step 3: Tracking & Adjustments
Monitor Weight, Energy, and Performance
Track your scale weight, strength numbers, and energy levels weekly. If you notice excessive fatigue or muscle loss, adjust protein intake or training volume.
Gradual Dose Escalation
Starting at a lower dose and increasing gradually can minimize side effects like nausea. Work with a medical professional to find the right dosing strategy.
The Bottom Line
GLP-1s are a powerful tool, but your success depends on strategy. Follow this 90-day plan, stay consistent, and adjust as needed to ensure you lose fat while keeping your strength and performance intact. If you're serious about results, structure and discipline will take you far—let’s get started!
Thinking about using GLP-1s but worried about losing strength? Let’s build a plan that keeps you strong. DM us ‘GLP-1’ for a free strategy session.
