Rate My Fat Loss Protocol.

[Mushy404]

Hi all,

I've been playing around with designing a solid fat loss protocol for myself, as things got pretty bad for me for the last 6-7 years and I really let myself spiral (obese and health on rocky ground). I have managed to sort my head out over the last year and a half, get a grip on my life again, and start moving in the right direction. I was extremely sedentary, rarely leaving the house, but I more active now

I have an eating disorder, which I am addressing mentally, but I also started Retatrutide two weeks ago.
I don't do things by halves. I am either absolutely not interested, or I am absolutely balls to the wall. Therefore this is my, what feels like a last ditch, serious push to get my weight down dramatically, so that I can get back to who I was.

Sure, I would get good results from just Reta alone, but this is my process, and I am intrigued and motivated to maximise this effort. I'm motivated by this, so let's no fk things up


Anyway, enough of the soppy bollocks stuff... I've finished designing a 2-stack protocol which I am alternating every 12 weeks, for 48 weeks, and I'd appreciate some feedback on how you'd rate it. Tweak it perhaps.

Some important info to bear in mind:
- This is fat loss focused as I am very fat, though maintaining muscle mass is important of course.
- I will be adhering to a keto/carnivore diet for the vast majority (excl. social events like family Bday's, Xmas, etc..)
- I will be incorporating a significant amount of 16-22hr fasting - Reta and keto makes this much easier.
- Will sprinkle in some 24hr fasts also here and there also, which I also want for autophagy.


The base that I will be applying the 2x 12 week stacks to is:
- I am on TRT this past 6 months, with my recent bloods showing that I was in the upper range of normal, were I intend to stay - so 25-30nmol.
- I am on Reta for the past 2 weeks, taking 2mg E5D's and will be bumping it up by 2mg every 3-4 weeks until I get to 8mg (or 10mg if well tolerated), to really benefit from the glucagon.
- Methylene Blue 5 days on / 2 days off


Which brings me to the two stacks I plan to rotate at 12 week periods. Please let me know what you think.

NOTE:
The idea of this 2-stack is to maximise immobilisation and oxidisation of fat.
The Tesa is in there to really focus on visceral fat, and the Ipa is in there to compliment the Tesa.
(Technically stack 1 is only 10 weeks as the final 2 weeks are absent of any Tesa/Ipa/GH in an attempt to achieve receptor resensitization (is that even a word? It is now I guess).

 

[Ghoul]

If you're very fat, you don't need to do anything to mobilize visceral fat until much later. Tirz and Reta induced weight loss will reduce it at a very fast pace and it won't be accelerated by much, likely at all, by growth hormone, until all the non-resistant visceral fat is gone, which is the vast majority of it.

Otherwise you're just setting yourself up for a counterproductive nightmare of difficult to troubleshoot side effects that will distract you from what needs to be focused on.

Start on the GLP, which at weight loss doses will almost certainly give you plenty of side effects to deal with initially. Focus on high protein intake with what will be a significantly reduced appetite. If you're in a rush (as you seem to be) and willing to suffer titrate up as fast as you can tolerate.

Personally I think Tirz is better in your situation but if you already have Reta it'll be fine.

Pour all your motivation into exercise and that high protein diet I mentioned. You'll find those can easily take up all your available bandwidth. .

Save the Tesa and the rest until BMI is below 30.

 

[BigDadd7]

...
I don't do things by halves. I am either absolutely not interested, or I am absolutely balls to the wall....

That flawed thinking is what got you in this mess in the first place. Compulsive and addictive behaviors aren't healthy. Don't use that as a model for getting healthy.

You're fat. So what should do? Get less fat! You can do that simply and non compulsively by starting a GLP and sticking with it. No other drugs are needed.

 

[Ghoul]

That flawed thinking is what got you in this mess in the first place. Compulsive and addictive behaviors aren't healthy. Don't use that as a model for getting healthy.

You're fat. So what should do? Get less fat! You can do that simply and non compulsively by starting a GLP and sticking with it. No other drugs are needed.

I think most people underestimate how overwhelmingly powerful GLPs are physically and mentally at strong weight loss doses. Everything else in that stack pales in comparison.

 

[Mushy404]

Thanks for the feedback.

It would appear that I may very well be underestimating how power GLPs are.
I mean, I know they are powerful, but I thought that the addition of Tesa and Ipa would noticeably speed things up.

So to be clear, we are saying that adding Tesa/Ipa isn't going to be noticeable?

I did get a bit carried away with the GH hahah

 

[BigDadd7]

I think most people underestimate how overwhelmingly powerful GLPs are physically and mentally at strong weight loss doses. Everything else in that stack pales in comparison.

You're right. DNP, clen, yohimbe, it's all garbage compared to a dialed in GLP.

I don't care how much someone loves eating cake and ice cream, all of those cravings will be stopped dead in their tracks. These GLPs are almost magic. So much so that you can lose weight too fast if you don't force yourself to eat.

I am on tirz. Everyday, I feel like I'm force feeding myself and I'm still losing 2 pounds a week on average. It would be a hell of a lot more if I only ate off feels. I could see a 300 pounder easily losing 5 or 6 pounds a week with little effort.

As far as sides- gas and loose stool. Most of the really big people I know are already farting constantly and having huge bowel movements. That's what happens when you eat huge quantities of garbage food.

 

[Gonz0]

If you're very fat, you don't need to do anything to mobilize visceral fat until much later. Tirz and Reta induced weight loss will reduce it at a very fast pace and it won't be accelerated by much, likely at all, by growth hormone, until all the non-resistant visceral fat is gone, which is the vast majority of it.

Otherwise you're just setting yourself up for a counterproductive nightmare of difficult to troubleshoot side effects that will distract you from what needs to be focused on.

Start on the GLP, which at weight loss doses will almost certainly give you plenty of side effects to deal with initially. Focus on high protein intake with what will be a significantly reduced appetite. If you're in a rush (as you seem to be) and willing to suffer titrate up as fast as you can tolerate.

Personally I think Tirz is better in your situation but if you already have Reta it'll be fine.

Pour all your motivation into exercise and that high protein diet I mentioned. You'll find those can easily take up all your available bandwidth. .

Save the Tesa and the rest until BMI is below 30.

So when people are really high body fat do you think tirz is a better option because it has more of an impact on appetite suppression? I always thought Reta was the best glp1 due to its effect on the glucagon receptor but when someone is really high in body fat do they not really get those benefits? I’ve only ever used Reta and have always been pretty lean but I’m very interested in learning about using different glp-1’s for different circumstances.

 

[Mushy404]

So when people are really high body fat do you think tirz is a better option because it has more of an impact on appetite suppression? I always thought Reta was the best glp1 due to its effect on the glucagon receptor but when someone is really high in body fat do they not really get those benefits? I’ve only ever used Reta and have always been pretty lean but I’m very interested in learning about using different glp-1’s for different circumstances.

I am 380lbs (5f 10), so fat as fuck and qualified to answer this for you.

For me, the absence of food noise jaw dropping!
At 2mg!!

I eat a meal somewhere between 7-9pm, and easily make it to the same time the next day. Hell, I have not eaten yet and could easily skip it and go to bed.

EDIT: Worth noting I am eating a ketogenic diet.

 

[Gonz0]

I am 380lbs (5f 10), so fat as fuck and qualified to answer this for you.

For me, the absence of food noise jaw dropping!
At 2mg!!

I eat a meal somewhere between 7-9pm, and easily make it to the same time the next day. Hell, I have not eaten yet and could easily skip it and go to bed.

Dude that’s awesome ! Congrats on starting the weight loss journey , I only asked because I’ve always thought Reta was the best glp-1 due to its effect on the glucagon receptor! I also get a strong reaction from 2mg , the most I have pushed it was 6mg weekly and I like to split the dose up so it’s 2mg every 2 days. I tried to use a low dose of Reta on my last mass phase and even at just 1mg a week I still had appetite suppression, I’ve just heard from others that they find the appetite suppression from tirz to be stronger. I guess since it’s the first and only glp-1 that I’ve used it will always have a special place in my heart lol. Even if you don’t get a ton of direct fat loss from the gh I think a small replacement dose of 2 iu daily can have a good impact on general well being.

 

[Mushy404]

Dude that’s awesome ! Congrats on starting the weight loss journey , I only asked because I’ve always thought Reta was the best glp-1 due to its effect on the glucagon receptor! I also get a strong reaction from 2mg , the most I have pushed it was 6mg weekly and I like to split the dose up so it’s 2mg every 2 days. I tried to use a low dose of Reta on my last mass phase and even at just 1mg a week I still had appetite suppression, I’ve just heard from others that they find the appetite suppression from tirz to be stronger. I guess since it’s the first and only glp-1 that I’ve used it will always have a special place in my heart lol. Even if you don’t get a ton of direct fat loss from the gh I think a small replacement dose of 2 iu daily can have a good impact on general well being.

Thank you! I hope this is the elusive corner I have been trying to turn for many years now. I use to be a fitness instructor and loved lifting back in 2010 - what a difference 15 years made! I want that enjoyment back.

I was researching GLP's for a while, and to me it seemed like a no brainer to go with Reta due to the addition of the glucagon effect. However, I have also heard that the appetite suppression isn't as strong, but being in week 2, and for a guy who was eating himself into an early grave, it's suppressing the hell out of mine at just 2mg e5d's.

I'm going to ramp mine up to 8mg - possibly 10mg if I tolerate it well - to optimise the glucagon effect.

I got GH in my head after some blood tests indicated that I might be clinically deficient. However a follow up showed me at low normal. However, at that stage I had already started reading into exogenous GH and the wellbeing -and of course, the fat loss - benefits were very attractive.

My body is falling apart, I struggle with sleep, and was for a long time struggle with other things which the TRT has done a relatively good job with improving. But I just felt that GH/Tesa/Ipa would elevate things for me, even if only while I get down to a reasonable weight and get mobility and confidence back.

 

[dinfar1337]

Hi all,

I've been playing around with designing a solid fat loss protocol for myself, as things got pretty bad for me for the last 6-7 years and I really let myself spiral (obese and health on rocky ground). I have managed to sort my head out over the last year and a half, get a grip on my life again, and start moving in the right direction. I was extremely sedentary, rarely leaving the house, but I more active now

I have an eating disorder, which I am addressing mentally, but I also started Retatrutide two weeks ago.
I don't do things by halves. I am either absolutely not interested, or I am absolutely balls to the wall. Therefore this is my, what feels like a last ditch, serious push to get my weight down dramatically, so that I can get back to who I was.

Sure, I would get good results from just Reta alone, but this is my process, and I am intrigued and motivated to maximise this effort. I'm motivated by this, so let's no fk things up


Anyway, enough of the soppy bollocks stuff... I've finished designing a 2-stack protocol which I am alternating every 12 weeks, for 48 weeks, and I'd appreciate some feedback on how you'd rate it. Tweak it perhaps.

Some important info to bear in mind:
- This is fat loss focused as I am very fat, though maintaining muscle mass is important of course.
- I will be adhering to a keto/carnivore diet for the vast majority (excl. social events like family Bday's, Xmas, etc..)
- I will be incorporating a significant amount of 16-22hr fasting - Reta and keto makes this much easier.
- Will sprinkle in some 24hr fasts also here and there also, which I also want for autophagy.


The base that I will be applying the 2x 12 week stacks to is:
- I am on TRT this past 6 months, with my recent bloods showing that I was in the upper range of normal, were I intend to stay - so 25-30nmol.
- I am on Reta for the past 2 weeks, taking 2mg E5D's and will be bumping it up by 2mg every 3-4 weeks until I get to 8mg (or 10mg if well tolerated), to really benefit from the glucagon.
- Methylene Blue 5 days on / 2 days off


Which brings me to the two stacks I plan to rotate at 12 week periods. Please let me know what you think.

NOTE:
The idea of this 2-stack is to maximise immobilisation and oxidisation of fat.
The Tesa is in there to really focus on visceral fat, and the Ipa is in there to compliment the Tesa.
(Technically stack 1 is only 10 weeks as the final 2 weeks are absent of any Tesa/Ipa/GH in an attempt to achieve receptor resensitization (is that even a word? It is now I guess).


View attachment 337760

this is just some personal tips; both what is a general consensus and from my own experience

you will lose more muscle than fat doing carnivore/keto.
you will lose more muscle than fat doing fasting for so long.

if you're very fat your bmr is likely already very high, dont get good at manipulating the scale learn how to do it right and learn how to manipulate your body while keeping muscle(very easy now very hard later).

just approach it from a calorie deficit standpoint and track it every week and put it into a excel sheet, if weekly average weight goes down after being in calorie deficit for 2 weeks you're good.

 

[songsofpyramids]

Stick with your glp1 + trt and you’ll get to your goals, everything else is window dressing you can invest in once you are closer to hitting your goals. At your weight I’d fear hgh will add sodium retention and water retention that’ll do more harm than help.

 

[The Answ3r]

The main thing is that you started thinking about it in time - that’s what really matters. Understand that it’s not about motivation, but discipline. GLP-1 can help with that, but if I were in your shoes, I’d go with Tirz instead of Reta - I think it fits your goals better. I wouldn’t consider keto or carnivore diets; just stick to a balanced diet and don’t be afraid of carbs - with your height and weight, the pounds will come off fast.

Some might not agree with me, but at your current weight, I wouldn’t rush into heavy weight training yet. Focus on staying active - simple walking is exactly what you need. If you can’t walk outside, buy a walking pad for home, just make sure it supports your weight. It’s perfect for getting your steps in while working, watching movies, or shows. Once you drop 40-50 lbs, you can start hitting the weights.

There’s also a proven, fast-working method that pairs perfectly with GLP-1: the RFL diet by Lyle McDonald. The fat literally melts off if you stick to it. You can check it out on YouTube or order his book, The GLP-1 Solution, which came out about six months ago - it’s around $25 on Amazon.

Good luck on your journey, and stay consistent - if you do everything right, you’ll be surprised how quickly the results come.

 

[Musmadar]

Absolutely agree with the fat loss focus ... but here’s the thing: long-term fat loss isn’t just about cutting calories or using appetite suppressants. It’s about rebuilding your metabolic engine and that means putting serious attention into growing muscle mass.

Muscle isn’t just for aesthetics. It plays a central role in glucose uptake, insulin sensitivity, fat oxidation ... basically everything that determines whether your body stores or burns energy. The more muscle you carry, the more metabolically flexible you become.

In my case, I didn’t truly feel the fat melting off until I started seriously training legs and glutes. Once those major muscle groups were consistently activated and growing, everything changed ... my body started using nutrients more efficiently, energy levels stabilized, and fat loss finally became predictable.

So yes ... fat loss is critical. But optimizing muscle mass is just as important, if not more. It's not just about getting lean ... it’s about becoming metabolically optimized.

 

[sterlingschrute]

Absolutely agree with the fat loss focus ... but here’s the thing: long-term fat loss isn’t just about cutting calories or using appetite suppressants. It’s about rebuilding your metabolic engine and that means putting serious attention into growing muscle mass.

Muscle isn’t just for aesthetics. It plays a central role in glucose uptake, insulin sensitivity, fat oxidation ... basically everything that determines whether your body stores or burns energy. The more muscle you carry, the more metabolically flexible you become.

In my case, I didn’t truly feel the fat melting off until I started seriously training legs and glutes. Once those major muscle groups were consistently activated and growing, everything changed ... my body started using nutrients more efficiently, energy levels stabilized, and fat loss finally became predictable.

So yes ... fat loss is critical. But optimizing muscle mass is just as important, if not more. It's not just about getting lean ... it’s about becoming metabolically optimized.

Changes in Trunk, but Not Limb, Lean Body Mass Contribute to Variability in Metabolic Adaptation Following Weight Loss - PMC -- to add some wood to the fire.

"In premenopausal women with overweight, loss of trunk, but not limb, lean body mass contributes to metabolic adaptation variability, suggesting that loss of organ mass might be more important than loss of skeletal mass in modulating the magnitude of metabolic adaptation. Interestingly, these results were independent of the method used to induce weight loss: diet alone, diet plus aerobic training or diet plus resistance training, which increases the generalizability of the findings."

 

[Mushy404]

... GLP-1 can help with that, but if I were in your shoes, I’d go with Tirz instead of Reta - I think it fits your goals better. I wouldn’t consider keto or carnivore diets; just stick to a balanced diet and don’t be afraid of carbs - with your height and weight, the pounds will come off fast.

Some might not agree with me, but at your current weight, I wouldn’t rush into heavy weight training yet. Focus on staying active - simple walking is exactly what you need. If you can’t walk outside, buy a walking pad for home, just make sure it supports your weight. It’s perfect for getting your steps in while working, watching movies, or shows. Once you drop 40-50 lbs, you can start hitting the weights.

Thanks for the input (and thanks to everyone!).

This is the 2nd time I've heard someone say Tirz would be more appropriate for me, and I'm not following. Can you please explain why you believe this? I'm getting great appetite suppression from Reta already at just 2mg e5d's, but with Reta, I am also getting the Glucagon effects on metabolism. Which we don't get from Tirzepatide.

I believe you have a point regarding not rushing into heavy weight training. My body has been falling apart for the last number of years. Particularly the last 7. I'm not going to kill myself in the gym. My main goal is fat loss, and that's 80+% diet. So for me, I think when it comes to exercise, move more, and establish a steady resistance schedule to maintain current muscle mass until I shed some of this sumo suit and my body can move more freely.

While I will/do walk, I am going to mainly cycling for now as my achilies is fkd. I went extremely sedentary during covid, and I spiralled mentally. Eating and drinking a lot, very rarely leaving the house. The covid went but I was gone mentally and continued to stay inside and on my ass. My body did know what hit it when it tried to carry me and all of a sudden I was 100lbs or more heavier.

I should have my bike tomorrow, so that exercise should compliment things well for now. I have sussed out a weightlifting gym close to me also, so will call up to take a look this weekend too.

 

[Mushy404]

I wouldn’t consider keto or carnivore diets; just stick to a balanced diet and don’t be afraid of carbs - with your height and weight, the pounds will come off fast.

Oh, and cant you please tell me what your reasoning here.

 

[verylargeshoes]

I don't care how much someone loves eating cake and ice cream, all of those cravings will be stopped dead in their tracks. These GLPs are almost magic. So much so that you can lose weight too fast if you don't force yourself to eat.

On tirz, I used a calorie/macro tracker just to make sure I was able to meet my daily minimum target. Some days I just couldn't. The hunger suppression was amazing.

 

[BigDadd7]

On tirz, I used a calorie/macro tracker just to make sure I was able to meet my daily minimum target. Some days I just couldn't. The hunger suppression was amazing.

Its so rough, I only track my protein. Even then, it's hard to get enough. Im practically keto. Absolutely no room for bread or pasta.

 

[BigDadd7]

Oh, and cant you please tell me what your reasoning here.

You need some fiber and probiotics. You don't get enough of those on keto.