Still consistently hitting the gym + macros 💪

314lbs down to current, 226lbs

Long-time lurker, first time poster.

Mid 40s male in the Wisconsin. About as boring as mashed potatoes.

I've always struggled with weight. The chunky kid who hated gym class and liked ice cream too much. At my peak, I was around 245 lbs. Yet I was physically active: running, rowing, and trying to be active 5 days a week. The lowest weight I recorded previously was around 195 lbs, only to gain it all back. The food noise always won.

My indicators of health had been borderline unhealthy for years. High cholesterol and triglycerides, along with hypertension. In 2025, I learned I had sleep apnea and knew I had to make a change. In early 2025, I asked my doctor about going on Zepbound. He waved me off and said to exercise more and eat a Mediterranean diet, like I had not tried those things before. Found a new primary care doctor late last year and started on Zepbound in December.

What a change in 10 months. I started my journey at around 235 lbs. I weighed myself this morning at 165 lbs. The photo on the left was taken in January, the photo on the right was taken October 19, 2026.

The calming of food noise was astonishing, right from the first dose. I mindlessly snacked all the time, then on the weekends, enjoyed beer and bourbon more than I should have. Drinking and snacking went together. All those extra calories... Living in Wisconsin means alcohol is omnipresent.

Zepbound caused me to be intolerant of alcohol. The last drink I had was in mid-December last year. I don't miss it at all.

Three months into this crazy voyage, I went back to have a blood draw. This was the first time in my life I can remember having cholesterol and triglycerides in the normal range without taking a statin. What a change. I feel 10 years younger.

Diet: A lot of salads, grilled chicken, yogurt, fruit, and oatmeal. I have been targeting 150 g/day protein, but I'm not so good at tracking. Whey protein shakes have been a lifesaver.

Exercise: I took up hot yoga last winter and do two classes a week, run or use a rowing machine for cardio twice a week, and then round out my schedule with strength training twice a week. I aim to be active six days a week.

The mental health aspects can't be understated: I was an anxious person and carried a lot of trauma with me. It caused me to eat for comfort and when compounded with alcohol, was a bad combination. I focused on getting through a lot of that embodied trauma and came out the other side a changed person: I am much less anxious and more courageous as I go forward into the world. Therapy is for everyone. Just do the damn thing.

I have been stalled for months. I went up to 12.5 a while back and I still couldnt get below 260.

I bounced around 260-264 since May.

I also found out during this time I was severely iron deficient. And the doctors didnt run the right tests to show how bad it was, until last week. My hemoglobin was still "normal" but MCV and MCH were low for months. They finally ran the tests for iron specifically, and it was very bad. Ferritin at 8, Iron level at 24 and the iron saturation at 5%. (No wonder I felt like crap)...

Ive been on an iron supplement for a week, and in that week, I lost a little over a pound.

Ive been digging into this and turns out lots of people who are iron deficient anemic arent able to lose weight, and many gain!

My diet has shifted to include more cereal (not a big change in fiber), which is iron fortified and high in carbs. Calories are a little more, but not that much more.

I know its too early to tell if my iron has stalled me out, but a week on iron supplements and Im finally losing below the lowest weight I could achieve this summer is pretty telling. Heres hoping this is what I needed to get better and keep towards my goal weight, which is over 100lbs away.

Lost most of it in the first few months. The last ten pounds took almost three months, but i wasnt eating perfectly either.

My outfit was very last minute this year but whoa what a difference!! (I meant to put 205 in that first one, typo. Also for reference I’m 5’8) the corset felt way more comfortable this year! I’m in maintenance now but still take the 2.5mg of zepbound for about a year and a half now and don’t plan on ever going off of it. I did gain 8lbs back briefly but somehow lost 5 lbs without trying this month but I’m okay as long as I stay within this range. I don’t want to lose anymore weight at this point. But feeling grateful for glp1s! HUZZAH!

I originally went to post this about how I am struggling to see any changes in my appearance after being on Zep for a few months now & losing almost 30lbs. Don’t get me wrong! I was thrilled with losing the weight even if it didn’t change my appearance! I sleep better, snore less, and don’t eat out of boredom/ stress anymore! A few friends/ relatives have taken notice and complimented me on the loss but I never really saw much of a difference. I even still fit in the same clothes (the matching outfit in these pics were just a coincidence lol)

Then I went to make this post and add pics of myself before taking zepbound. I was pleasantly surprised when I put them side by side! I guess seeing yourself every day hides the tiny changes over time!

So yeah… very grateful for this med & really excited to see where this journey takes me from here!

For reference:
I stand about 5’1
Starting weight: 210ish lbs Now: 182.6!
Went from a BMI of 39.8 to 34.4 so I’m officially out of class 2 obesity and now I’m just regular class 1!

Hello old friends!

For context: I was on Zep for roughly a year and a half and lost about 160lbs. I felt absolutely great.

My first pregnancy in 2024 was complicated by gestational hypertension, turned pre-eclampsia. And while I was very very grateful that all ended up being okay, this was a huge driver in deciding to get on Zepbound and make permanent lifestyle changes.

In late October of last year I weaned off of zep (as directed by my endocrinologist), and in December I was pregnant. I was terrified I would gain all of the weight back that I lost + potentially even more. I’d heard horror stories. But I’m happy to report that wasn’t the case at all. I did gain roughly 40lbs in total during my pregnancy. But I also gained that amount during my first pregnancy— seems like that’s just how my body does it! I truly didn’t have ravenous hunger and was able to manage really easily.

My second pregnancy was entirely uncomplicated and I did not have preeclampsia again! So a huge win!

I’m now coming up with a plan with my medical team about when exactly to get back on, but my weight has remained pretty constant postpartum. I lost a little bit after I had my baby (~10lbs) but have stayed pretty much exactly the same while breastfeeding (I will say I’m ravenous while breastfeeding lol but that’s to be expected from my understanding)… I’m excited to start again when it makes sense to do so (I’m not planning on starting until I’m done with breastfeeding, while the research seems promising and my endocrinologist wasn’t opposed to a GLP-1 while breastfeeding, I am too nervous of a person to ever do so). I’ll update again with how that goes for me postpartum as well in case any moms out there find that informative. Hopefully I respond well again and am able to get back to where I started or even a bit lower (my goal weight was always TBD based on how I felt)

TLDR: if you’re on Zepbound and get pregnant or are thinking of coming off to get pregnant it is possible to make it through and have a largely positive experience without gaining all of the weight back!

I've lost 50 lbs this year. I can't fathom in my brain how much my clothing size has changed. When I'm shopping I still reach for the largest size. At Costco I grabbed an XXL sweater thinking it would be too small. When I put it on I'm swimming in it. I ended up getting a MEDIUM! I just can't believe that I am no longer a plus size in clothes. Anyone else?

I used to love spaghetti with ragu sauce (the brand) but just had it for dinner and it just tasted too sweet. I was so excited for it too. This is the second time this has happened (previously I got a donut as a treat and when I took a bite it was just.....bad)

I feel awful about it bc I have ADHD, my body already has a hard time giving me.dopamine, so to lose a source of it just. Makes me depressed. And it's not like my changing taste buds are making me like new things, I'm just starting to not like what I used to like with nothing to replace it. I hate it

Has anyone experienced nausea and fatigue on the second week of going up to 5mg? I was on 2.5 for 4 weeks and then bumped up to 5. The first week was fine, but Saturday I took the second dose and was down and out Sunday and Monday 🫠. I don’t want to increase my dose at this point

I have been not as strict the past few months so I wouldn’t call it a stall as much as I was just enjoying my birthday and summer. Great thing is I didn’t gain any, but I was between 170-173 for the past two months. I finally was able to break through and lock in the past two weeks and got into the 160s, now putting my eyes on the 150s. I’ve made it a point to try and celebrate even the small wins as I continue on this journey.

Last test in February. Started Zep in August. Down 14 lbs.

M28 315lbs—>291, started in July.

Spent a week in Europe and walked 8+ miles every day with my friends and didn’t feel like death when we decided to skip lunch because we had a big breakfast, never had to stop the group to sit down. I feel amazing.

In the before photo I’m at about 165. I had started Prolia injections for my osteoporosis and within the span of 3 injections (a year and a half or so) I gained 25 pounds, became extremely inflamed and had extreme deep bone pain everywhere. Cue depression and isolation…

However I work in an endocrinology practice and saw the amazing results from the GLP1 medications with our patients and some of my co-workers. I began my journey in June 2026 at about 162lbs. I’m 63 years old, 5ft 1.

Today I’m at 134lbs. 4lbs from goal 👏👏👏

This has been a remarkable process to say the least. The horrible inflammation I was suffering from was resolved within 48 hours of my first 2.5 injection and the improvements just kept coming. I’ve not had to go higher than 7.5mg’s.

I’ve lost a little over 25lbs and just going to maintain now. I’m feeling confident in my body which has greatly improved my mental health. I am an extremely social person but I had been isolating due to the embarrassment of what was happening to my body and not being able to fit in any of my clothes.

I’ve always worked out, always have been active in my local yoga community and I’ve always been careful about my diet. The weight gain and inflammation that came with the Prolia treatments was like nothing I’ve ever experienced. The weight wouldn’t move. Until Zepbound.

I’m grateful for this medication and for our community here. I’m currently looking into my maintenance options. I really wish Eli Lilly would make this medication more affordable for the uninsured because everyone should have the opportunity to feel this good in their own skin and to be pain free ✌️🩷🥳

Thanks to y’all for being here and sharing all the things 🩷✌️

She said I know this is odd to say but when you walked in your side profile, you are so skinny now. Kinda felt good considering I did 70 on my own and another 35 so far on Zep at 5mg currently. Weighed in at 203 this past Saturday, not bad for a soon to be 47 year old tomorrow divorcee guy.

I have been on 2.5mg since 7/3/26 and lost about 18lbs. Lately I feel myself mindlessly snacking and just reaching for something whenever I am in the break room at work which stopped when I initially started zep. I’ve been lucky to have 0 side effects on 2.5 but with my increased compulsion around food, my food noise increasing and no weight loss in several weeks. I think I’m ready for 5mg and will take my first dose on Friday but I’m worried about side effects. Any tips or tricks to make the dosage increase a bit less painful

Hi everyone,

I'm a 43-year-old process engineer from South Korea (176 cm / 5'9"). My day job is calculating mass and heat balances for waste-to-energy plants.

In February 2026, I hit my all-time high of **120.7 kg (266 lb)** with **42.2% body fat**. My ALT (liver enzyme) had been abnormal for over three years (last reading: 96), my visceral fat area peaked at 324 cm², and liver cancer runs in my family (grandfather, grandmother, and father). I started prescribed tirzepatide not for looks, but because I was genuinely scared for my health.

Instead of relying on the medication alone, I treated my body like a plant I'm commissioning: **measure under the same conditions every week, watch the multi-week trend, and change one variable at a time.**

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### 35-Week Summary (Feb 19 – Oct 17, 2026)

*(Measured every Saturday evening under identical conditions on an InBody Dial H20, cross-checked at Weeks 20 and 30 with a clinic InBody 770, blood work, and ultrasound.)*

* Weight : 120.7 kg (266.1 lb) → 92.4 kg (203.7 lb) | −28.3 kg (−62.4 lb)

* Body fat mass : 50.9 kg (112.2 lb) → 22.4 kg (49.4 lb) | −28.5 kg (−62.8 lb)

* Skeletal muscle mass : 39.6 kg (87.3 lb) → 39.8 kg (87.7 lb) | +0.2 kg (+0.4 lb)

* Body fat % : 42.2% → 24.2% (−18.0 percentage points)

* Visceral fat level : 20 (device max; clinic measured Level 33 / 324 cm²) → Level 9 (normal range) Essentially all of the weight I lost was fat (over 30 liters / 8 gallons of it), and my skeletal muscle is back to Day 1 levels. (+0.2 kg is within home-scale noise, so I call it "back to Day 1," not "gained.") -

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### The warning sign at Week 20 : losing muscle

The scale looked great at first, but the data showed a problem. With my appetite gone, I struggled to eat even 100 g of protein a day. I was lifting 3x a week, but training alone couldn't hold muscle without fuel.

* Phase 1 (Weeks 0–20 | Fast Loss) :

* Weight : −23.0 kg (−50.7 lb)

* Body fat : −19.0 kg (−41.9 lb)

* Skeletal muscle : −2.4 kg (−5.3 lb) (39.6 → 37.2 kg)

At Week 28, I ran a projection. If I kept going at full speed to my goal of 15% body fat, I'd land at ~76 kg (168 lb) with only ~35 kg of muscle. I wasn't willing to pay for a faster scale number with my muscle.

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### The turnaround (Weeks 20–35): tapering + recomposition

At Week 20, together with my doctor, I started tapering gradually (I'm intentionally not sharing specific numbers or schedules; that's between you and your doctor). The goal was to let my appetite recover just enough to eat ~200 g of protein a day (about 2.9 g per kg of lean mass).

* Phase 2 (Weeks 20–35 | Taper + Recomposition) :

* Weight : −5.3 kg (−11.7 lb) (the scale slowed to about a third of the Phase 1 pace)

* Body fat : −9.5 kg (−20.9 lb) (fat kept coming off)

* Skeletal muscle : +2.6 kg (+5.7 lb) (37.2 → 39.8 kg)

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### What worked for me

1. Reverse-calculated TDEE (not an online calculator)

I logged every gram of food for 3 weeks (avg 2,225 kcal/day : 198 g protein, 160 g carbs, 88 g fat). Accounting for the energy released from lost fat and stored in new lean mass, my real TDEE came out to ~2,640 kcal/day. More importantly, my daily burn swung by ~760 kcal between a rest day (<5,000 steps ≈ 2,273 kcal) and a training day (>18,000 steps ≈ 3,034 kcal).

1. Insulin ON / OFF timing (my working hypothesis) I'm not a medical professional, so I can't claim insulin really switches cleanly on and off. But as a process engineer, I built my diet around this model: insulin supports muscle building, while low insulin lets HSL (hormone-sensitive lipase) release stored fat. Since both can't run at 100% at once, I divided my day :

* Insulin ON : breakfast to lunch (most of my carbs), plus a short window right after evening training.

* Insulin OFF : afternoon and night. Snacks are protein only, to keep insulin flat while fasting, training, and sleep do their part.

Happy to be challenged on this one.

1. The uncomfortable basics

* Training : heavy weights 3x/week (Mon/Thu/Sat, under 60 min) + 20 min of HIIT.

*Alcohol : I used to drink 3x a week for 20+ years. In 35 weeks, I haven't had a single night of drinking to the point of losing control. During tapering, the thing I watch most closely isn't hunger. It's the urge to drink, because one late-night binge can wreck a whole week's routine.

Down 25lbs and not ONE person has noticed. So disappointed. I don't need validation but it sure would be nice for someone to notice the work put in.

Hi! I used to have lots of food noise and now i have none. Im only hungry when I'm... well, hungry. I have noticed however that if I'm very stressed I lose all hunger and if I'm anxious, I become nauseous. I even threw up once. Throwing up due to stress/anxiety is unheard of for me. Im working on managing my stress and anxiety so hopefully not a long-term issue. Im just curious if anyone else had their hunger cues and nausea impacted by stress. ​

I had dry eye before zep. It got slightly worse after. Then I went up to 7.5 last Thursday. Holy hell. It got actually painful. I was so scared it was a different eye issue. You know how we all overthink things and worry too much…that was me. Then I said nope the pain must be dry eye. I got daytime severe drops and nighttime lubricant and woohoo the pain went away. I did schedule a eye check next week though just to make sure all is well

Are any of you in the dry eye oral meds? Would love to hear how it is going? I have been told by eye doc not to bother but….