For people on Ozempic, Wegovy, Mounjaro, Zepbound and Saxenda

Lose the weight. Keep the muscle.

The medication looks after your appetite. Nobody is looking after your muscle. Start with one question.

How long have you been on the medication?

Under 3 monthsJust started, or the dose is still going up 3 to 9 monthsSettled in, the weight is coming off 9 months or moreLong term, or thinking about coming off

Pick one for a short answer and the number that matters at that stage. Or go straight to the Keep Muscle Kit.

Your first three months

This is the window where most of the muscle goes.

The dose is climbing, you are eating less than you have in years, and the body takes the material it needs from wherever it can find it. It is also the easiest stage to protect, because you have not lost it yet.

1.2grams of protein per kilogram of your goal weight, every day (0.55 g per lb). That is the floor, not the target. Under it, the material comes out of your own muscle.

Or work out my number first See the Keep Muscle Kit

Months three to nine

This is where people start to notice they feel weaker.

Appetite is at its smallest, the scale is still moving, and nothing in the prescription measures what kind of weight is leaving. Feeling flat, feeling the cold, or struggling on the stairs is usually the first sign.

3numbers, every Sunday: one strength test, your protein average for the week, and your upper arm in centimetres (inches). Weight is the fourth number, and the least useful of them.

Or take the 8-question check See the Keep Muscle Kit

Nine months and beyond

What you keep now is what you keep afterwards.

Muscle is what holds the weight off once the medication stops, and it is the part that comes back slowest. The last stretch on it, and the first months off it, are worth planning rather than hoping.

2strength sessions a week, thirty minutes each, is the whole training requirement. Two, not five, and a chair and a set of bands will do.

The Coming Off Plan The Keep Muscle System

The scale goes down either way. It cannot say what you are losing.

35.2^%

of the weight lost on semaglutide (Ozempic, Wegovy) was lean mass, pooled across 20 randomised trials and 15,782 people. For tirzepatide (Mounjaro, Zepbound) it was 25.4%.

Confidence interval 31.5 to 38.9%.

26.2^%

is what losing that same weight by diet alone cost, in the same review. Not a significant difference (p = 0.42). The muscle comes off because the weight comes off, not because of the injection.

Confidence interval 24.1 to 28.3%.

17.5^%

Adding resistance training brought it down to 17.5%, the most favourable result of any approach studied. That is the number worth remembering, and it is why everything we make starts with two short strength sessions a week.

Confidence interval 14.2 to 20.8%. Eisa N et al, Diabetes, Obesity and Metabolism 2026

What none of that measured is whether anyone could actually do more afterwards. A 2026 review of 35 studies in the Annals of Internal Medicine found not one reported it. Scans were measured. Getting out of a chair was not. Batsis JA et al, Annals of Internal Medicine 2026

That gap is why we ask you to stand up out of a chair, time it, and write the number down every Sunday. It is your own test read against your own last few weeks, not a diagnosis. Anything new or getting worse goes to your prescriber.

Last reviewed 17 September 2026 against the current research. Our sources.

Free, one page

Forty foods, ranked by protein per bite.

The hard part is not knowing you need protein, it is hitting the number on a day when food is the last thing you want. This is one page you print and stick on the fridge: forty foods in grams and ounces, what a real serve looks like, and the first-bite rule for when appetite is gone.

Is this happening to me?

Three questions about the last few weeks, no email. You get a plain reading and the free tool to use next. It is a check on your habits, not a diagnosis.

1 Stairs, shopping bags, getting out of a low chair. They now feel:

The same or easier A bit harder Much harder

2 On a normal day, roughly how much protein do you eat?

100 g (3.5 oz) or more 60 to 100 g (2 to 3.5 oz) Under 60 g (2 oz), or no idea

3 Strength work in a normal week, sit-to-stands included:

Twice a week or more About once a week None at all

Answer the three above

Your reading appears here as soon as all three are answered. Nothing is sent anywhere.

Or take the longer 8-question quiz

What the answers point to

Protein under 100 g (3.5 oz) a day is the most common reason muscle goes on this medication. Start with the protein calculator: it gives you your floor from your goal weight in ten seconds.

No strength work in a normal week is the second. Two thirty-minute sessions is the whole requirement. Set a baseline with the strength test tracker.

Normal tasks feeling noticeably harder has causes other than muscle loss, so tell your prescriber as well. Then take the 8-question quiz for a fuller picture.

Anything new or getting worse, weakness, breathlessness or dizziness, goes to your prescriber first. Nothing here is about your dose.

What we make, and what it costs

The whole year

The Keep Muscle System

Twelve documents, 264 pages, for the whole year on the medication and the year after. The Kit, the Coming Off Plan, a Personal Plan, and four sold nowhere else.

A$149one payment, instant download

The parts separately, A$103. About A$12 a month across a year.

Get the System

Stripe checkout, 14-day refund. See everything inside.

The Keep Muscle Kit

The first twelve weeks in five documents, 107 pages: the workbook, the 2-Day Strength Plan, meal plans at three protein levels, the Sunday tracker and the injection-day card.

A$47one payment, instant download

Until 6 October, then ~~A$67~~. What is inside.

Get the Kit

Add your Personal 7-Day Plan. Seven days of meals at your exact target, around your dose day, your foods and your budget. A$59 together, A$66 apart.

Get the Kit and the Plan

The Sunday ReviewFour numbers on Sunday, read back on Monday. A$9 a month, A$79 a year. The Personal 7-Day PlanSeven days of meals on its own, without the Kit. A$19, one payment. The Coming Off PlanThree documents, 62 pages, for the taper and the year after. A$37.

Free, and useful on their own

Start this Sunday

Three numbers, two sessions a week, one protein target. The Kit is A$47 until 6 October. The calculator is free for good.

One payment, no subscription, 14-day refund. Not a gym programme: a chair, bands and a tape measure will do. Nothing we make touches your dose.

Get the Keep Muscle Kit