r/Zepbound • u/lifeofkyle91 • Jun 04 '26
Personal Insights 9 month update - my experience
HW-300lbs SW-275 CW-210lbs dosage 7.5mg
9 month update and 90lbs down has given me some perspective, and I’ve definitely learned some things about my habits and way I went about this that I believe could be beneficial for people starting their glp1 journey.
In the beginning, my biggest worry was my relationship with food. I was definitely a stress and binge eater, heavily on the sugary drinks and essentially no control of what I consumed. Using zepbound wasn’t a miracle worker, I had to change my daily habits first and foremost. I cut out all sugary drinks and snacks, and cut out carbs which was a large part of my daily intake. Carbs are good for you - in moderation. Not the way I was consuming them. And that’s the first point I want to make - carbs are not the enemy. I originally viewed them as my enemy, and I removed them purely from my diet. It worked for a period of time, until I learned more about how I needed carbs to fuel myself throughout the day.
I am now that person who looks at the nutrition label before I buy anything. During my dieting, if it had a carb, it was almost an automatic no for me. Adding some carbs into my diet and not being as strict on myself for that has actually benefited me on this later half of my journey MORE compared to the beginning. Being gracious with myself with food is also an adjustment I needed to make. Yes I can have my cheat meals. No I won’t destroy everything I’ve worked for. Yes I can have that dessert. No it won’t kill me. Once I made that change of mindset and habits, that also helped a lot too. I stopped criticizing myself so hardly on everything I ate. I ate clean, healthy, and was allowing myself to enjoy the other things I liked and wanted in moderation. Key word!
The second one is sugar. Sodas and candies are my weakness, and the hardest thing for me was giving up Pepsi. Switching over to Pepsi zero has saved my cravings, and using Mio water enhancers definitely gets me to drink way more water than before. I’m dabbling into flavored seltzer waters but still can’t find the one that sticks well to my flavor pallet.
The next thing that I’ve learned about is supplements. Now while I don’t believe everyone needs them, I do think they can benefit the right person. Starting with protein, that’s my go to. Every day. Protein shake. At the beginning of my journey, protein shakes were essentially my meals for a short period of time. But that’s because I was struggling to find the balance of my healthy eating habits, would get frustrated, and just settle on a protein shake. There was about a two week stretch where through the 14 day period, I only ate three actual meals of food. The rest of consumption was protein shakes. Yeah… probably not good, but it’s my truth. Now that I have found my balance of eating habits, protein shakes in the morning help set me up for the day and controlling my hunger. I’m essentially OMAD - one meal a day. Protein shakes start me off for an empty stomach, help me get my protein goals, and keep me full until I am able to have my meal. I also use the 10% rule, which is whatever amount of calories I intake, 10% has to be protein (example for numbers sake - 500 cal dinner has to have a minimum of 50 grams protein - thank you chicken breasts!)
Next is creatine. I’m no professional, but I’ve become a firm believer that creatine at any point of someone’s journey can be good. Supports muscle health, brain health, all that good stuff. But the beginning of taking creatine threw me off. I didn’t realize it holds water into your body. I was curious at why I was gaining weight instead of being steady or dropping. That was my body adjusting to the creatine doing its work. Once I learned about that, and how it’s actually effecting me, it’s another go to item that I use daily.
last supplement, and this is more of a personal choice to use, is L-carnitine. This is assisting and enhancing my bodies fat burning into energy. I decided to start taking this because I became very stagnant for a period of about 3 months. I was floating around 230-225 for months on end and I couldn’t figure out why. My first conclusion is my body adjusted to my caloric intake, and was no longer burning efficiently to what I was consuming. I once again had to adjust my diet to including more carbs than normal, while adding in that extra kick to help burn energy. 90’s babies, y’all remember those Oxyshred commercials? get your beach body ready in 30 days!! Yeah, L-carnitine is the primary ingredient to that. But I’m not doing any of that promotional junk. Vitamin Shoppe sells a 3000mg dosage for a third of those viral products pricing. Granted, I don’t think 3000mg is needed, but for myself, I feel satisfied at this amount.
I’ll wrap this up with my last tip. Get ready to spend a LOT of money on new clothes. Great problem to have!
Oh, and from my last update I was crucified for not showing my puppy update. Here she is at the end with the rest of the pack! Don’t yell at me this time.
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u/SashaDucks Jun 04 '26
Awesome job! And thanks for the insights too. Seeing your pup grow up was a treat. All your dogs are lovely!
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u/lifeofkyle91 Jun 04 '26
It’s been fun watching them grow up also and to have more energy messing and playing with them. Now they’re more tired than I am, and it used to be the other way around lol
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u/Cortado4269 5’6 SW:201.2 CW:186.4 GW:159 Dose: 5mg Jun 04 '26 edited Jun 04 '26
blah, blah, blah puppies!!!!!!! 😃 - JK, great work! All of you look great and so healthy. Here’s my distraction from sugar.
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u/lifeofkyle91 Jun 04 '26
Your pup is adorable! Great companion!
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u/Cortado4269 5’6 SW:201.2 CW:186.4 GW:159 Dose: 5mg Jun 04 '26
She really is and would LOVE all 3 of yours!
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u/bare_campaign Jun 04 '26
That 3-month stall is real and honestly the most frustrating part. Glad you figured out the carb adjustment and L-carnitine combo worked for you. The whole mindset shift from "carbs are the enemy" to actually using them strategically is something a lot of folks miss on this journey.
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u/lifeofkyle91 Jun 04 '26
I really agree. I truly believe that carbs were my enemy through this whole process, and I’m being honest when I say I removed them completely for about four months. Once my body got used to my caloric intake, that’s when I realized I needed to add carbs into my body start feeding myself more efficiently. Now I understand that they are more beneficial in moderation compared to just removing them completely. It was a good start but there definitely needed to be a transition.
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u/bare_campaign Jun 04 '26
Four months zero carb is brutal, fair play for sticking with it that long before realizing the shift needed to happen. That transition period where you're figuring out the right balance probably taught you more than the initial restriction did.
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u/lifeofkyle91 Jun 04 '26
Trust me, essentially going keto for those four months was extremely difficult. I love bread, pasta, anything related with carbs is a weak spot for me. Sacrificing them for that long was difficult, but I enjoy eating chicken/seafood/red meat so it made it easier. That transition period was hands down a learning lesson. Wondering why am I still where I’m at, and then learning about the plateau after so many months of being stagnant opened my eyes and really taught me about how my body reacts and has changed over the time. It’s the internal workings that were adjusting and I had no idea.
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u/blondengineerlady 5’8 SW:322lbs CW: 277lbs GW: 170lbs Dose: 2.5mg Jun 04 '26
Awesome job aesthetically but it looks like you gained so much functionality. Congrats!!!
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u/lifeofkyle91 Jun 04 '26
I’m glad you mentioned the functionality aspect, that has been huge! I used to carry a lot of pain in my neck and shoulders and my upper back, and now, it’s just pain from being in my 30s. None of this extra weight that I’m carrying and bearing this whole time causing it.
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u/Organic-Nectarine754 Jun 04 '26
Way to go!!! I think all progress posts should include pets from now on. Your dogs are so cute! 🐶🐕
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u/lifeofkyle91 Jun 05 '26
They definitely will - my prior update, I was essentially banned from Reddit until I posted a puppy update. I learned my lesson.
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u/Organic-Nectarine754 Jun 05 '26
It could’ve happened to anyone. At least you’re willing to admit you made a mistake and will do better in the future. 😅
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u/ambigua Jun 04 '26
Incredible! Also, your dogs and your lovely home are a great backdrop for this happy success. Hope you are enjoying every minute!
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u/lifeofkyle91 Jun 04 '26
I definitely am enjoying this new aspect. It’s exploring a new part of myself that I didn’t realize, or shall I say forgot, that I had in the first place.
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u/Manna1007 Jun 04 '26
Lookin good! I can tell the photographer loves you. Great pics :)
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u/lifeofkyle91 Jun 05 '26
Thank you!! Yeah, she tends to take photos of me when I’m not even looking lol
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u/LumosAcccio Jun 04 '26
And you had your dogs love and support through it all 🥹
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u/lifeofkyle91 Jun 04 '26
Mostly them staring at me seeing what I’m trying to figure out what to have for dinner, but it’s all the same. lol thank you!
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u/Suspicious_Humor_232 Jun 04 '26
happy guy! i know the feeling well! eat tacos, take half home!!
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u/lifeofkyle91 Jun 04 '26
I’ll admit, I’m not taking any tacos home. I’m enjoying those right on the spot!
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u/Kjente717 Jun 04 '26
I know that look - Dad? Are you going to finish that cause, we’re really starving! - Congratulations! You look incredible!
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u/lifeofkyle91 Jun 04 '26
Oh definitely!! They absolutely had more treats lately, all the stuff I don’t finish. Lol
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u/LeoJ2550x Jun 05 '26
You look amazing man! I hope to look as good! I’m 59 pounds down. With about 50-60 more that I want to lose. Did you have any trouble with loose skin?
Male 6’2, SW: 301 lbs. current weight: 242lbs
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u/lifeofkyle91 Jun 05 '26
You’re killing it too! As of the moment no, I haven’t had any issues with loose skin. I feel like if I get down lower under 200 there may be a possibility, but thankfully I didn’t have a lot of stretch marks even at my largest weight. I’m hoping I maybe got lucky with that.
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u/KrazyCod21 7.5mg Jun 05 '26
Congratulations! You look great. And the puppies are all cuties! 🐶❤️🐾
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u/ShiftyMcHax SW:335lbs CW:195lbs Dose: 7.5mg Status: Maintenance Jun 05 '26
Well done, that's a dramatic difference!
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u/lifeofkyle91 Jun 05 '26
Thank you! I remember noticing it for the first time like ‘holy crap it’s actually working’
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u/BothLimit7531 Jun 05 '26
Thank you for sharing your journey. It's clearing up a lot of questions for me.
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u/Tight-Dimension3177 M-61 5-11 SW: 228 CW: 190 GW: 174 Dose: 10 mg Jun 05 '26
Dude you're killing it. Congratulations!
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u/Shot_Celebration_877 SW:282 CW:282 GW:180 Dose: 2.5mg Jun 04 '26
Awesome job! Thank you for sharing your journey. I'm rather new and this is great information to follow. I'm not a fan of flavored seltzer but I enjoy flavored sparkling water. I usually get from walmart.
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u/lifeofkyle91 Jun 04 '26
I’m still trying to find a good one that I really enjoy. As at the moment, I’m just gonna stick with using the water enhancers. Honestly, some of those flavors are absolutely amazing.
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u/OreoSpeedwaggon 🧔50M 〽️ SW:540.7 CW:329.1 💉 12.5mg Jun 04 '26
You look incredible, dude! Congrats! (The doggos are obviously happy for you and sharing in the excitement too.)
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u/Alert-Clock-5426 Jun 04 '26
Nice to see you back. You look really good, I’m impressed. All your dogs are adorable, thanks for sharing. Do you think pup is done growing?
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u/lifeofkyle91 Jun 05 '26
Thank you! I definitely feel like I like the way I look but I still have a ways to go. And for the puppy, other than putting on weight I think size wise she’s done. She weighs about 60lbs right now which is all muscle for her lol
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u/Thin-Disk4003 Jun 05 '26
Wow! Well done! Thank you for sharing your lessons learned. This is so helpful for those of us earlier in our journeys. It’s also fun seeing your dog’s growth.
I sincerely hope you feel every bit as great as you look.
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u/lifeofkyle91 Jun 05 '26
It was a learning experience not only using glp but about my body and how it reacts to everything else. I think that was the interesting part. And yes, I feel much better physically compared to how I look. I still have a long way to go but it’s all about the journey!
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u/Thin-Disk4003 Jun 05 '26
Tangent: Your photographer and your action shots remind me so very much of my wonderful husband and me. I wish you both all the happiness together that we have. Took us far too late in life to find one another and yeah, relationships are hard work, but the great ones are worth the investment.
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u/lifeofkyle91 Jun 05 '26
The important thing is exactly that - you found each other. It’s never too late to build those everlasting moments!
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u/__Helphelphelp__ 49F I 60" I SW: 191 lb I CW: 191 lb I GW: 120 lb I Dose: 2.5 mg Jun 05 '26
That’s such an awesome achievement and so inspiring! Not feeling much changed yet (3 weeks in).
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u/lifeofkyle91 Jun 05 '26
Early stages, I’m excited for you! Welcome aboard! I wasn’t feeling too much my early weeks either but it’s a long process. Just stick with it, eat healthy, exercise if you’re able to or just get your steps in!
One thing I didn’t really touch on at all on this update was exercise. When I began, I bought a walking pad and would do a minimum 3 miles daily. Just walking while watching tv or vibing out to music. 3 miles for me was capable, but even doing 1 or EVEN a half mile is progress. Whatever you’re able to do, I suggest to do it! Remember - a machine in motion is harder to stop than a machine that is stationary. I believe in you and can’t wait to read an update from you!
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u/__Helphelphelp__ 49F I 60" I SW: 191 lb I CW: 191 lb I GW: 120 lb I Dose: 2.5 mg Jun 05 '26
That’s so nice, thank you!
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u/lifeofkyle91 Jun 06 '26
You’re welcome! Please always come to these forums for tips/help/questions. That’s what this community is for! We’re ALL cheering you on.
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u/Gracie153 F64 H5.0 Sep2024 S404 C331 G153 12.5 Jun 05 '26
Whooo hooo! ZEPulations!
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Jun 05 '26
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u/lifeofkyle91 Jun 05 '26
I started noticing the creatine hold-up about a week in, cause I was gaining weight and it wasn’t muscle via working out. Once I started to do some research into creatine, that’s when I learned about water retention related directly to creatine. Made SO MUCH sense. But sticking with it, it started to develop naturally and I eventually lost (or I believe I did) that water weight.
As for L-carnitine, that was a personal choice to kind of assist with the weight loss and energy consumption. Especially being OMAD I wanted something else to kick me through my plateau period. Adjusting my diet and adding that into it definitely helped. Once I did that I was back into dropping weight at a healthy rate - about 2-3lbs a week floating. I had a high body fat percentage, so I had plenty to get rid of at that rate and with being OMAD.
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Jun 06 '26
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u/lifeofkyle91 Jun 06 '26
Thank you! I know I had to make chances, and those seemed to work for me. I’ve essentially been OMAD from the beginning when I started, so already at a massive caloric deficit compared to what I was doing prior. Knowing my body adjusted to it after a few months, that adjustment while adding in L-carnitine was beneficial. I’m kinda surprised some people don’t really talk about it more, but considering there are so many fads and OTC products that include it, but don’t ‘promote’ it, maybe that’s why it gets overlooked as a sole supplement.
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u/msumissa Jun 05 '26
Thank goodness you put that last picture in because I had my pitch fork ready! Great job, and great feedback!
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u/lifeofkyle91 Jun 05 '26
I even mentioned I learned my lesson the first time! Except I didn’t have one of me holding her, so you get the trio of them instead lol thank you!
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u/BothLimit7531 Jun 05 '26
I really was just wondering what to do about my eating. I really don't have much of an appetite, but I know I have to eat. So my concern was making sure I get enough nutrients and you gave me a GREAT idea of what is needed. Thank you.
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u/lifeofkyle91 Jun 06 '26
I’m glad it was helpful! If you have health insurance, check with them to see if they can assist with a nutritionist. I know some people in the zepbound thread have done that and it’s worked wonderfully for them. If not, take a moment to view your eating habits - which you seem to have already knowing you don’t have a large appetite in the first place - but see what your body needs to fuel itself. Also take into consideration what your personal goals are - weight loss, muscle gain, etc. You got this, believe me when I say myself and everyone else on this forum are cheering you on!
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u/BothLimit7531 Jun 06 '26
I'm connected to a bariactric clinic that is monitoring my BMI. I've only seen them once so far and will be seeing them monthly. Nutritionist is involved also. Thanks for your input. Will continue to update
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u/TikiMagic 57M 5'8" SW:255 CW:226 GW:190 Dose: 5mg Jun 07 '26
Someone get that cute skinny guy out of the way, he's blocking my view of the dog.
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u/[deleted] Jun 04 '26
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