The WRONG Way to Use GLPS
The right way is to use them as if you are not using them
Since forming my “bro biohacker” group, close to 7000 people have joined (and its still free to join, FYI)
I made the group so people have an open forum to share their experiences with GLPs and other “peptides”, and we could all learn from each other.
I knew that GLPs were going to take the industry by storm, and I myself experimented with GLPS and dozens of other compounds.
Some are amazing and life changing. Others, their usage is more contextual, or purely experimental, and certainly not mandatory.
Of all the “peptides” on the market, its the GLPs that are having the biggest impact, primarily for weight loss.
That said, after observing the anecdotal reports of literally thousands of people using these, there are some fundamental mistakes that are constantly being made
The BIGGEST mistake people make on GLP-1s isn’t taking the medication.
It’s thinking the medication does all the work.
Now, in MY broscience group, we push everyone to exercise hard, eat protein, and make the habit changes to build muscle and burn fat in the right way.
However, in many other groups Im in (that are GLP support groups for less fitness focused people), MOST people using GLPS are not doing that. And the DATA says as much
-The majority of people using GLPS dont exercise
This is partly where the OZEMPIC FACE Phenomenon is coming from
People are essentially crash dieting, but they cannot FEEL that they are crash dieting.
They are skipping out on protein. They are not eating regularly. They are not prioritizing macros or micros. They are not staying hydrated.
Rather they are aiming for fast weight loss, losing muscle, and then doing this for months on end.
I’ll refrain from posting the various female and male celebrities who have shown dramatic weight loss the past few years and look sickly and skeletal. Its painful to look at.
ALL of this is Avoidable and does not need to happen
If you want to use. GLP to lose fat without sacrificing muscle and dramatically improve your health the RIGHT WAY, this is what matters:
• Eat enough protein-Aim for at least 1 gram per lb of estimated lean mass. This should come primarily in the form of food. Id suggest lean proteins, egg whites, fish, and anything that is palatable and not too fatty. With GLPS youll get full fast, so fatty protein sources like steak tend not to be a good choice.
If this is especially challenging, use protein shakes, protein milk, and liquid forms. DO NOT skip out on the protein
• Lift weights 3–5x/week-Nothing with training changes because youre using a GLP. Follow a program that has you doing moderate volume and working every major muscle group hard each work. The type of program does not matter. I’d suggest a simple Push Pull legs style program
• Don’t skip meals just because you’re not hungry-But the GLP is making me not want to eat!! Yes I know, but youre undereating and crash dieting as a result. Again, protein, simple and complex carbohydrates. Low to moderate fat intake. Whole food sources. You still need macros and micros same as before.
• Prioritize nutrient-dense foods over empty calories-This one in particular is bad; people barely eat with their glp, but then eat JUNK because its “easy to digest” and its the only food thats appetizing
But what do I eat????
THE SAME THINGS YOU SHOULD BE EATING IF YOU WERENT USING A GLP
Protein Sources
-Lean Cuts of beef
-chicken breasts, chicken tenderloins, chicken thighs
-any kind of white fish
-Pork (if you eat pork)
-Eggs
Carb Sources
-rice (any kind of rice)
-oatmeal
-whole grain pastas
-greens (any kind)
-potatoes
-fruit
-vegetables (all kinds are acceptable)
Cooking Oils
-Butter
-Olive Oil
-Avocado Oil
-Coconut Oil
• Stay hydrated and get enough fiber-People are not only undereating, theyre also dehydrated. They are missing out on water intake from food, and drinking less fluid. I would recommend drinking a gallon of water a day if you are over 200lbs, and at least 100 ounces a day if you are less than 200lbs.
A NOTE ON ELECTROLYTES-GLPs such as retatrutide increase excretion of potassium and sodium. You MUST make sure to consume enough of both of these in your daily diet, otherwise your energy levels and physical performance will be crashing
I recommend SPORT DRINK
• Lose weight steadily, not as fast as possible
Yes, everyone is always impressed by massive weight loss. This is the worst approach and its how you lose muscle.
I will share that this past year, I experimented with Retatrutide, Tirzepatide, and Semaglutide, I tried THEM ALL.
Tirz ended up being my personal favorite, (for reasons I will discuss in another post).
Over the course of about 10 months, I slowly brought my bodyweight down from around 205 to 195.
Thats 1lb a month.
Now, this an ultra conservative approach, and for someone with much more weight to lose, Id suggest aiming for 4-8lbs a month, but I share this to make a point.
That 10lbs was essentially 100% fat, I didnt lose any muscle, and it enabled me to get a to leaner bodycomp and set myself up for a “growth phase”
If you have a lot of fat to lose, 1-2lbs a week is a reasonable target. Unless you are very obese, you dont need to aggressively lose more than that monthly.
If you want to lose weight the RIGHT way with GLPS, join the Broscience telegram group. Its free and carefully moderated to be productive and helpful for everyone