The GLP-1 Muscle Keeper
The medication handles the weight. Nobody protects your muscle. This toolkit does — protein targets, a 12-week strength plan, and the tracker that proves you're losing fat, not strength.
The scale only tells you weight left. Not what kind.
Rapid weight loss takes muscle with it unless you give your body a reason to keep it. Muscle is what keeps you strong, steady on your feet, and burning energy at rest — and it's the part nobody talks about when the shots start working.
The Muscle Keeper is built on two habits: hit your protein floor every day, even when you have zero appetite, and lift something twice a week — short, structured, deliberately easy at the start. Everything in the toolkit exists to make those two habits survivable on your worst weeks. It is educational and supportive only: no medication advice, ever. Your provider's guidance always comes first.
The whole muscle-keeping system on 12 printable pages.
Built for low-appetite weeks and busy days. Here's everything inside.
The 12-Week Strength Plan
Two to three short sessions a week, gym AND home versions of every movement. Weeks 1-4 are deliberately easy — that's the design.
Protein Targets, Done For You
Daily targets by goal weight, split into three small checkpoints — plus a cheat sheet of foods that punch above their size.
24 Small-Appetite Meals
Protein-first meals sized for the weeks you can barely eat — plus the drink-your-protein play for no-appetite days.
The 15-Minute Minimum
The low-energy day plan. A done minimum beats a skipped perfect session — and it keeps the signal alive.
Weekly Muscle Check
Four minutes a week: two measurements, one strength marker, one energy score. Proof you're losing fat, not strength.
The Wall + Plateau Protocol
A 90-day color-in habit builder — one brick per day — plus the exact week-by-week sequence to run when the scale stalls.
Four pillars. One standard.
Protein Floor
An appointment, not a feeling
Short Lifts
Twenty minutes, twice a week
Track Strength
One lift tells the truth
The Wall
One brick a day. Don't break it
Built for anyone who'll do the work.
Anyone on a GLP-1 medication who wants to keep their strength while the weight comes down.
People with almost no appetite — every meal and checkpoint in here is sized for that.
Total beginners to lifting — weeks 1-4 are deliberately easy, with home versions of everything.
Anyone scared of ending up smaller AND weaker — the Muscle Check proves what you're actually losing.
Anyone who wants a simple daily win — one brick on the wall — instead of another complicated system.
People who know the medication is a tool, not the whole plan — and want the other half handled.
Anyone looking for medication advice. There is none in here — not a word. That conversation belongs to you and your provider.
Anyone who won't track anything. The Muscle Check takes four minutes a week. Skip it and you've bought a PDF.
Anyone chasing a bodybuilding program. This protects muscle during weight loss. If you want to build serious size, that's a different program.
Anyone who wants me watching every week. This is the self-led version. If you want eyes on you, that's coaching — different conversation.
Lose the weight. Keep the strength.
Download it. Schedule your three checkpoints. Color your first brick tonight.