90 days · 3 to 6, your call
Mounjaro Project: Lose Fat, Keep Muscle
The medication takes away the hunger. What it doesn't do is choose what the body loses: without strength work and without protein, a big share of the weight that goes is muscle. This protocol exists to flip that: three heavy sessions a week, a high protein target split into small meals that fit a suppressed appetite, and light cardio so you don't stack fatigue on top of what the medication already gives you.
Free preview in 60 seconds. You only pay if you want the PDF.
Mounjaro, Ozempic and Wegovy are trademarks of their manufacturers. This protocol is a training and meal plan for people already on prescribed medication; we do not sell or advise on drugs.
Who it is for
- You're on Mounjaro, Ozempic, Wegovy, Zepbound or similar with a prescription and want to lose fat while keeping strength.
- You're eating little and don't know how to hit your protein for the day.
- You feel tired in workouts and need a plan that respects that.
Who it is not for
- You're not on the medication. 30-Day Fat Loss or Get in Shape in 90 Days make more sense.
- You're looking for advice on doses or on starting the medication. That's a conversation with your prescriber.
- You have strong nausea or frequent dizziness without medical follow-up. Sort that out first.
How it works
You answer. The engine builds.
- Length 90 days
- Days a week 3 to 6, your call
- Per session 20 to 90 min
- Where Gym, home or body weight
Strength three times a week, mandatory, with compounds for 8 to 12 reps and long rests. The deficit never exceeds 10% or 300 kcal, protein sits at a minimum of 1.6 g per kilo and the meal plan has six or seven small meals. Recovery every four weeks.
- Heavy strength 3 times a week to protect muscle
- High protein target and small meals
- Light cardio to avoid extra fatigue
What the questionnaire asks
Twelve questions, one minute. From them the engine calculates your energy expenditure, picks the training split, filters exercises by your environment and injuries and builds the meal plan. The preview with your full day 1 shows up instantly, free.
- Goal and protocol
- Sex, age, height and weight
- Target weight, if you have one
- Training experience
- Where you train: gym, home or body weight only
- Days a week and minutes per session
- Cardio preference and focus
- Injuries or pain
- Activity, weight-loss medication and hormones
- Dietary restrictions
What's in the PDF
Everything you need for the next 90 days.
- Every week of the program with sets, reps, rest and progression.
- Technique video for each exercise and two alternatives to swap.
- Personalized meal plan with portions, swaps and calorie and protein targets.
- Ready-made prompt for ChatGPT to coach you week by week.
- Adaptations if something hurts or is limited, plus safety notes.
- Body images showing the muscle worked by each exercise.
- Access to your workout on the site, with the videos, on top of the PDF.
- Print-friendly and phone-friendly versions.
Every exercise shows the main muscle in red and the secondary ones in a darker tone. These are the focus of this protocol.
Real example
One day generated by the engine
Generated for: Woman, 41 years old, 89 kg, beginner, gym, 45 min per session, on weight-loss medication.
- 45-degree leg press 3 sets × 8-12 · rest 120s
- Machine chest press 3 sets × 8-12 · rest 120s
- Wide-grip lat pulldown 2 sets × 8-12 · rest 120s
- Dumbbell stiff-leg deadlift 2 sets × 8-12 · rest 120s
Abs and core
- Seated bench knee raise 2 × 12-16
- Dead bug 2 × 12-16
Day 1's list only. Technique videos, alternatives, the meal plan and the other weeks are in the PDF. Yours will be different, because the answers are yours.
Price
One-time payment. No subscription.
Full PDF by email right away, plus access to your workout on the site with the videos.
On the preview you can add Unrecognizable in 12 Months: both for US$ 19.99.
Mounjaro, Ozempic and Wegovy are trademarks of their manufacturers. This protocol is a training and meal plan for people already on prescribed medication; we do not sell or advise on drugs.
Not happy? 7-day refund, no questions.
Questions about this protocol
Why do I need strength training on Mounjaro?
Because in fast weight loss without lifting, a large slice of what you lose is lean mass. Training heavy is the signal for the body to keep muscle and burn fat. It isn't optional; it's the part of the treatment nobody injects.
How much protein is in the meal plan?
At least 1.6 g per kilo of body weight, split into six or seven small meals. Since appetite is low, the plan puts protein first in every meal and keeps fat lower, because fatty meals make nausea worse.
What if I feel dizzy or nauseous while training?
The protocol comes with rules: a light meal 1 to 2 hours before, water during, effort capped at RPE 8, and stop if you feel dizzy, cold sweat or weakness. If it persists, that is for your doctor. Never adjust a dose on your own.
How many days a week?
Three strength sessions are mandatory. You can pick 4 or 5 days if you want, but the protocol won't drop below three, because that's where muscle is kept.
Do you sell or recommend the medication?
No. Mounjaro, Ozempic and Wegovy are trademarks of their manufacturers. This is a training and meal plan for people already on it with a prescription.
Does it work if I stopped the medication and don't want to regain?
Yes. The structure is the same: strength to keep muscle, high protein and a light deficit. Tick 'no medication' in the questionnaire and the meal plan adjusts the portions.
Mounjaro Project: Lose Fat, Keep Muscle
Build my protocol →Free preview in 60 seconds. You only pay if you want the PDF.