6-WEEK GLP-1 TRANSITION TRAINING PROGRAM Goal: Build lean muscle, stabilize energy, and support long-term weight loss without medication Style: 3-4 strength sessions + 1-2 x low-intensity cardio or active recovery days GLP-1 TRANSITION NUTRITION PLAN (6 WEEKS) Goal: Support appetite regulation, stabilize blood sugar, preserve lean muscle, and build long-term habits post-medication Focus: Protein-forward, high-fibre, blood sugar-balanced meals + education and accountability NUTRITION PRINCIPLES Protein every meal – targets satiety and lean mass retention Fibre-rich carbs – slow digestion, blunt glucose spikes, and aid gut health Healthy fats – support hormone regulation and appetite control Mindful eating – reintroduce true hunger cues post-drug Meal timing – structure meals to prevent bingeing and grazing MACRO TARGETS (DAILY GOAL) Protein: 1.8–2.2g per kg of bodyweight Carbs: Moderate (~100–150g), focused around workouts Fats: 50–70g from quality sources Fibre: 25–35g per day Water: 2.5–3L/day minimum WHY THIS MATTERS Coming off Ozempic (or other GLP-1 products) without a plan often leads to: Rebound weight gain Poor appetite control Loss of energy and muscle mass This plan is designed to replace what the drug was doing with real food, movement, and habits.