The Semaglutide Body Recomposition Protocol

The Muscle Loss Problem

GLP-1 agonists produce dramatic weight loss, but 30-40% can come from lean mass. This protocol minimizes muscle loss through strategic training and nutrition.

Protocol Structure

Nutrition

• Protein: 1.2-1.6g per pound of GOAL body weight (non-negotiable)
• Calories: GLP-1 naturally reduces intake — ensure minimum 1200kcal/day
• Timing: Front-load protein to earlier meals when appetite is higher
• Creatine: 5g/day (maintains muscle hydration and performance)

Training (4x/week)

Day 1 — Upper Push

• Bench Press: 4x6-8
• Overhead Press: 3x8-10
• Incline DB Press: 3x10-12
• Lateral Raises: 3x12-15
• Tricep Pushdowns: 3x12-15

Day 2 — Lower

• Squat: 4x6-8
• Romanian Deadlift: 3x8-10
• Leg Press: 3x10-12
• Walking Lunges: 3x12/side
• Calf Raises: 4x15

Day 3 — Rest

Day 4 — Upper Pull

• Barbell Row: 4x6-8
• Pull-ups: 3xAMRAP
• Cable Rows: 3x10-12
• Face Pulls: 3x15
• Barbell Curls: 3x10-12

Day 5 — Lower + Core

• Deadlift: 4x5
• Bulgarian Split Squat: 3x10/side
• Leg Curl: 3x12
• Ab Wheel: 3x10
• Farmer Carries: 3x40m

Supplements

• Creatine Monohydrate: 5g/day
• Omega-3: 2g EPA/DHA
• Vitamin D: 5000 IU
• Magnesium Glycinate: 400mg (evening)

Monitoring

• DEXA scan at baseline, 3 months, 6 months
• Track compound lifts weekly (strength = muscle retention proxy)
• Body weight weekly (expect 1-2 lbs/week loss)
• Waist circumference bi-weekly