I learned that you shouldn't do this with retatrutide.

[Omxxl]

Just saying, this is not true for everyone. I absolutely cannot eat more and lose weight ( especially carbs). This is really bad advice imo. If you're struggling to lose weight you should not be eating more.

I think it refers to eating more within a low-calorie diet. I was also a keto or low-carb lover, and with Retatrutide, my body handles carbohydrates completely differently. Now I need them all day long, and I'm still losing fat at a good rate.

 

[5byfive]

Is it possible to prevent muscle loss while on reta or is that just part of the bargain with weight loss?

It is. I put on a good bit of muscle while losing weight. Probably lost about 90lbs of fat and gained 10-15 lbs of muscle. And that's at 50. Confirmed by both Dexa and by substantial increases in strength over time. Here are the keys:

1. High protein diet. At least 1g per pound of body weight a day.

2. Weight loss has to be slow. One of the issues with GLPs, especially Reta, is people lose weight very quickly. Thats good and bad. The faster you lose, the more muscle you lose. Personally, and I may get some hate for this, I think we are going to find that Reta is too effective for most people and that it is best reserved for people that are not successful with Tirz. Everyone is obsessed with more and faster and they lose sight of the downsides.

You probably need to stick to no more than a 500 calorie deficit and you are going to need to track calories. Its a marathon not a race.

3. You need to lift consistently and with good intensity. Really focus on progressive overload. The average person in the gym is not training with enough intensity to gain meaningful muscle, especially not when also losing weight.

4. It really helps to be a new lifter. Newbie gains are a thing and it is easier to build muscle the first year. Or, if you were more muscular in the past, muscle memory is also a thing so it is easier to regain.

It's not easy, but it is doable.

 

[CharlieBrown]

I wish I had found this when I started. Things I learned the hard way and that you shouldn't do with Retatrutide:

1- Not drinking enough fluids and not including mineral salts and electrolytes. You dehydrate very quickly with Retatrutide.

2- Cutting calories by more than 1000 kcal was crazy, and I lost almost as much muscle as fat. Remember that Retatrutide increases your basal metabolic rate.

3- Not getting enough protein (I always did this correctly, but many people make mistakes). Aim for 2 grams per kilogram of body weight of muscle mass.

4- Starting with very high doses or increasing them too quickly. I was cautious and started with 0.5 mg and then spent 4 weeks on 1 mg.

5- Thinking it's Tirze or Sema; it's not the same at all. Appetite suppression is less pronounced, and Retatrutide works in the long term.

6- Not weight training; this is a very common mistake. I love it, but a lot of people make mistakes here. I think that training, along with protein, is vital for maintaining muscle mass.

7- Thinking that Reta is some kind of magic bullet and that it alone solves everything is wrong. It's not just one tool in a protocol. Monitor your workouts and your diet, and don't skip meals.

What would you add? I'm reading your comments, friends!

OK ! With all due respect, you guys are doing your homework/research.

There are a few MD's from USA on Youtube that clearly state what to do and what not to do on Reta. I can't post links but I can mention a couple names just for example:

Dr.Jones, DC

The Visser Podcast / Dr. Richard Visser

It amazes me how many people just jump in without any real knowledge !

There is also ample information online as to what to eat and what not to eat. And I don't mean junk food. Certain foods will cause gastric problems because of Reta's mechanism.

I eat small portions every 2.5 hrs: 1700-1900 calories, 140g protein and 30g fibre each day.

I go to the gym EVERY day !

I go for a walk after lunch and dinner; you HAVE to do this !

I drink a ton of water; peeing every hour....lol

My profile pic is from 2 yrs ago, since then I got much bulkier.

I want to get shredded and I'm well along the way. I lost 15lbs of body fat and muscle definition is just amazing !

 

[yrrdead]

If you want to lose FAT, this is ABSOLUTELY the MOST important factor. If you want to lose weight (muscle and fat) then you are correct.

For those that want to do a recomposition ( lose fat, gain or keep muscle) you need to eat a high protein diet or else you will lose muscle. There is no way around this - this is just how a calorie deficit works.

I'm not saying that protein isn't important. Moreso the standard amounts of protein that get tossed around. AdditionallyI don't care how much protein you consume. If you are on a significant deficit and not on AAS, catabolism is going to happen. That's just how a calorie deficit works. Telling regular middle-aged people that a couple more scoops of protein powder every day is going to preserve their muscle while they lose 60-100lbs is disingenuous at best.

 

[sheilarae74]

Just saying, this is not true for everyone. I absolutely cannot eat more and lose weight (especially carbs). I only lose if I eat way less.

I'm sure eventually that will be true for me as well once my body gets used to it.

 

[chipsandsalsayall]

Still learning...wondering what is AAS?

 

[FlowerFairy]

I wish I had found this when I started. Things I learned the hard way and that you shouldn't do with Retatrutide:

1- Not drinking enough fluids and not including mineral salts and electrolytes. You dehydrate very quickly with Retatrutide.

2- Cutting calories by more than 1000 kcal was crazy, and I lost almost as much muscle as fat. Remember that Retatrutide increases your basal metabolic rate.

3- Not getting enough protein (I always did this correctly, but many people make mistakes). Aim for 2 grams per kilogram of body weight of muscle mass.

4- Starting with very high doses or increasing them too quickly. I was cautious and started with 0.5 mg and then spent 4 weeks on 1 mg.

5- Thinking it's Tirze or Sema; it's not the same at all. Appetite suppression is less pronounced, and Retatrutide works in the long term.

6- Not weight training; this is a very common mistake. I love it, but a lot of people make mistakes here. I think that training, along with protein, is vital for maintaining muscle mass.

7- Thinking that Reta is some kind of magic bullet and that it alone solves everything is wrong. It's not just one tool in a protocol. Monitor your workouts and your diet, and don't skip meals.

What would you add? I'm reading your comments, friends!

#1 is no joke- I drink a lot normally, but on Reta and Tirz my thirst was suppressed and I ended up with bilateral kidney stones. Not a mistake I’ll be making again!

 

[Omxxl]

Todavía estoy aprendiendo... ¿Me pregunto qué es AAS?

Anabolic Androgenic Stereoids

 

[yerffejytnac]

There are a few MD's from USA on Youtube that clearly state what to do and what not to do on Reta. I can't post links but I can mention a couple names just for example:

It's absolutely batshit to me that you folks can't do simple google searches on these YouTube clowns. "Dr. Richard Visser" is a fucking chiropractor, and not someone I'd be going to for any sort of medical advice.

Might want to second guess all of the information you have been eating up, because I'm willing to bet more than half of it is bullshit from snake oil salesmen.

 

[Estarossa19]

It's absolutely batshit to me that you folks can't do simple google searches on these YouTube clowns. "Dr. Richard Visser" is a fucking chiropractor , and not someone I'd be going to for any sort of medical advice.

Might want to second guess all of the information you have been eating up, because I'm willing to bet more than half of it is bullshit from snake oil salesmen.

Dr. Jones is also a chiropractor

 

[Mr. Blonde]

Still learning...wondering what is AAS?

Anabolic androgen steroids...steroids for short...or gear. Hulk juice, muscle medicine ...there are lots of names.

 

[JFinHK]

One bad habit RETA resolved for me very quickly: finishing up that plate, as your mother said. Absolutely cannot have another bite - not always, I think it depends on what it is.

 

[CharlieBrown]

It's absolutely batshit to me that you folks can't do simple google searches on these YouTube clowns. "Dr. Richard Visser" is a fucking chiropractor , and not someone I'd be going to for any sort of medical advice.

Might want to second guess all of the information you have been eating up, because I'm willing to bet more than half of it is bullshit from snake oil salesmen.

I agree, "It's absolutely batshit to me that you folks can't do simple google searches".

So I suggest you do a proper Google search yourself before giving half of your 2 cents worth !

And keep your opinion civilized; there is no need for profanity from such an educated person such as yourself. You'll just end up getting yourself banned.

Dr W. M. Visser, former Minister of Health and Sports (2009-2013), has dedicated his career to tackling childhood obesity through clinical research, academic pursuits, and policy initiatives. His work has been instrumental in examining the biological, sociological, and psychological dimensions of obesity, contributing significantly to understanding and addressing the complexities of this global health challenge.

[td width="145.302px"] Honors & Awards ​
[/td] ​

[td] Appointed Head of the Obesity Task Force for the Aruba and Netherlands Antilles region and will be presenting at the ECO2008 www.eco2008.org, a congress hosted by the International Association for the Study of Obesity, Geneva, Switzerland [/td]
Education​[archived internal link]
St. Michael's Univ.

B.S. & Business Administration,

1988

Univ. of Colorado

Pre-Med

1989

St. Palmer College of Chiropractic-West

D.C.

1993

Medical Sciences, Univ. of Medicine, Havana

Ph.D.

2007

Looks to me like he's more than just a chiropractor !

Dr Jones, DC (The DC stands for chiropractor)

And again, he is more that.......

Dr. Dean Jones DC is a distinguished holistic obesity expert specializing in a comprehensive and integrated approach to addressing the intricate factors contributing to weight-related issues. With expertise in applying advanced peptides, including GLP-1 weight loss peptides such as semaglutide and tirzepatide

 

[xbigshot123]

It's absolutely batshit to me that you folks can't do simple google searches on these YouTube clowns. "Dr. Richard Visser" is a fucking chiropractor , and not someone I'd be going to for any sort of medical advice.

Might want to second guess all of the information you have been eating up, because I'm willing to bet more than half of it is bullshit from snake oil salesmen.

It's not always a chiropractor

but it's always a chiropractor...

Easy guide for everyone (from someone with multiple degrees in nutrition and physiology)

1. Eat 0.7 grams of protein per pound of bodyweight, adjust as you lose weight.

2. Just after protein, the second nutrient you should be hyper-focused on: fiber (25-50 grams for women/men)

3. Lift heavy things 3-4 days per week. Focus on progressive overload via weight and/or reps, and don't waste your time doing more than 5-6 working sets per week/per muscle. This will help you maintain muscle mass while losing weight and will be rocket fuel for gains when you eventually return to maintenance calories...also: NO, YOU DON'T NEED TO BULK (EAT IN A CALORIC SURPLUS) TO GAIN MUSCLE!

Do the above 3 things consistently for a few years and you will be in better shape than pretty much anyone you know.

 

[xbigshot123]

I agree, "It's absolutely batshit to me that you folks can't do simple google searches".

So I suggest you do a proper Google search yourself before giving half of your 2 cents worth !

And keep your opinion civilized; there is no need for profanity from such an educated person such as yourself. You'll just end up getting yourself banned.

Dr W. M. Visser, former Minister of Health and Sports (2009-2013), has dedicated his career to tackling childhood obesity through clinical research, academic pursuits, and policy initiatives. His work has been instrumental in examining the biological, sociological, and psychological dimensions of obesity, contributing significantly to understanding and addressing the complexities of this global health challenge.

[td width="145.302px"]

Honors & Awards

[/td]​
[td] Appointed Head of the Obesity Task Force for the Aruba and Netherlands Antilles region and will be presenting at the ECO2008 www.eco2008.org , a congress hosted by the International Association for the Study of Obesity, Geneva, Switzerland [/td]

Education​
St. Michael's Univ.

B.S. & Business Administration,

1988

Univ. of Colorado

Pre-Med

1989

St. Palmer College of Chiropractic-West

D.C.

1993

Medical Sciences, Univ. of Medicine, Havana

Ph.D.

2007

Looks to me like he's more than just a chiropractor !

Dr Jones, DC (The DC stands for chiropractor)

And again, he is more that.......

Dr. Dean Jones DC is a distinguished holistic obesity expert specializing in a comprehensive and integrated approach to addressing the intricate factors contributing to weight-related issues. With expertise in applying advanced peptides, including GLP-1 weight loss peptides such as semaglutide and tirzepatide

From someone that spent a lot of time in academia, Visser completed a "Ph.D." from a university in Cuba, and somehow has no record of any published thesis or dissertation

You don't get a doctorate without that being true...he can say he has a Ph.D. from anywhere, but it doesn't make it true

And on "Dr" Dean Jones... "distinguished holistic obesity expert" is wellness grifter language to lend credibility via a title that does not have any meaning

He also calls himself a "Functional medicine doctor" and if you've ever been to one of their conferences (I have) you know that means absolutely nothing to call yourself a functional medicine doctor. The IFM is another wellness grift that charges anyone willing to pay $10-$15k for a "curriculum" so they can call themselves a functional medicine doctor (no other education required to get this title)

The wellness grifter scene is VAST and exploded post-covid. Listen to actual professionals (like myself) that have nothing to sell you but knowledge that we gained via research and clinical practice (which we gladly offer for free)

 

[Pin&Play]

You will inevitably lose muscles if you lose a good amount of weight.

You will also build some muscles if you gain a lot of weight, even without training.

And you will inevitably gain fat if you gain a ton of weight, even on the cleanest bulk.

That's just how the body works.

Another thing to consider is fat loss and muscle gain follow two separate pathways.

So yes, they can happen at the same time. But often one is masked by the other (so if you lose 50lbs, your muscle mass tends to go down).

If you do strength training with progressive overload and eat protein, you can build muscle while losing weight, even in a deficit, especially taking advantage of your newbie gains.

Then, the problem is that building muscle is a much slower progress than losing fat (assuming you're natural), so the body recomposition is rarely in "real time" so to speak

 

[randompersonrandom]

My, what a passionate thread.

 

[Omxxl]

You will inevitably lose muscles if you lose a good amount of weight.

You will also build some muscles if you gain a lot of weight, even without training.

And you will inevitably gain fat if you gain a ton of weight, even on the cleanest bulk.

That's just how the body works.

Another thing to consider is fat loss and muscle gain follow two separate pathways.

So yes, they can happen at the same time. But often one is masked by the other (so if you lose 50lbs, your muscle mass tends to go down).

If you do strength training with progressive overload and eat protein, you can build muscle while losing weight, even in a deficit, especially taking advantage of your newbie gains.

Then, the problem is that building muscle is a much slower progress than losing fat (assuming you're natural), so the body recomposition is rarely in "real time" so to speak

You're right, but I think there are several points where what you're saying might not hold true, or where there might be slight muscle loss.

"You will inevitably lose muscle." It's not inevitable. There's considerable evidence that with (a) a moderate calorie deficit (~500 kcal/day, not aggressive), (b) high protein intake (1.6-2.2 g/kg of body weight), and (c) progressive overload strength training, you can maintain virtually all your muscle mass, and even gain it in favorable profiles. Studies like those by Longland et al. (2016) and Helms et al. showed maintenance and even gains of lean mass in a calorie deficit.

"If you lose 23 kg, your muscle mass decreases." It depends a lot on your starting point. Someone with obesity who loses 23 kg with a good plan might lose very little muscle proportionally. The statement sounds categorical, but the reality is a spectrum.

"Gaining muscle is much slower than losing fat." True in absolute terms of weight, but misleading if you only look at the scale. You can gain 2 kg of muscle and lose 5 kg of fat in a few months, and the scale only shows a 3 kg drop, but your body composition changes dramatically. "Real time" does exist; it's just that the scale is a poor instrument for measuring it.

"You'll inevitably gain fat when you gain a lot of weight, even with lean bulking." The key here is the speed of the calorie surplus. A lean bulk with a 200-300 kcal surplus can produce very favorable muscle-to-fat ratios (something like 60:40 or better for beginners). The forum user is right that some fat is always lost, but "a lot of weight" and "lean bulking" are almost incompatible by definition, so the statement is somewhat circular.

 

[xbigshot123]

You're right, but I think there are several points where what you're saying might not hold true, or where there might be slight muscle loss.

"You will inevitably lose muscle." It's not inevitable. There's considerable evidence that with (a) a moderate calorie deficit (~500 kcal/day, not aggressive), (b) high protein intake (1.6-2.2 g/kg of body weight), and (c) progressive overload strength training, you can maintain virtually all your muscle mass, and even gain it in favorable profiles. Studies like those by Longland et al. (2016) and Helms et al. showed maintenance and even gains of lean mass in a calorie deficit.

"If you lose 23 kg, your muscle mass decreases." It depends a lot on your starting point. Someone with obesity who loses 23 kg with a good plan might lose very little muscle proportionally. The statement sounds categorical, but the reality is a spectrum.

"Gaining muscle is much slower than losing fat." True in absolute terms of weight, but misleading if you only look at the scale. You can gain 2 kg of muscle and lose 5 kg of fat in a few months, and the scale only shows a 3 kg drop, but your body composition changes dramatically. "Real time" does exist; it's just that the scale is a poor instrument for measuring it.

"You'll inevitably gain fat when you gain a lot of weight, even with lean bulking." The key here is the speed of the calorie surplus. A lean bulk with a 200-300 kcal surplus can produce very favorable muscle-to-fat ratios (something like 60:40 or better for beginners). The forum user is right that some fat is always lost, but "a lot of weight" and "lean bulking" are almost incompatible by definition, so the statement is somewhat circular.

Data shows you don't even need a kcal surplus to produce equal amounts of protein synthesis.

As you gain muscle your BMR will naturally increase, which will necessitate an increase in caloric intake from baseline, but it can still be equal to TDEE for the purposes of building muscle

Agreed on all other points

 

[Omxxl]

Mi caso es un claro ejemplo: pasé del 26% a mi actual 14%, incluso mientras ganaba masa muscular magra. Estoy en terapia de reemplazo de testosterona (125 mg/semana) y he estado tomando 2 UI de hormona del crecimiento durante las últimas dos semanas, lo cual es bastante anticatabólico. Aquí hay una foto de mi último mes.