The Coming Off Plan
You lost the weight. Now keep it. And keep the muscle that kept it off.
Three documents for the eight weeks around your last dose. What changes week by week as appetite comes back, the food to eat at the appetite you are about to have, and the step up from two strength sessions a week to three. Instant download, 62 pages, every measurement in metric and imperial.
One payment. Secure checkout by Stripe. Instant delivery. 14-day refund if it is not for you.
Why this exists
What you keep after you stop is whatever you were still holding on to when you stopped.
of the weight lost on semaglutide was lean mass, pooled across 20 randomised trials and 15,782 people. For tirzepatide it was 25.4%. That is what you are bringing to the finish line.
Confidence interval 31.5 to 38.9%.
is what losing that same weight by diet alone cost, in the same review. Not a significant difference (p = 0.42). This is what weight loss does, not what the injection does.
Confidence interval 24.1 to 28.3%.
Adding resistance training brought it down to 17.5%, the most favourable result of any approach studied. It is also the part you keep doing after the last dose, which is the whole design of this plan.
Confidence interval 14.2 to 20.8%. Eisa N et al, Diabetes, Obesity and Metabolism 2026
Weaker evidence, and we would rather say so than oversell it. Weight regained after stopping appears to come back disproportionately as fat, so repeated cycles can leave someone heavier in fat and lighter in muscle than when they started. We mark this as limited evidence rather than settled. It is still the best reason we know to finish with your strength sessions already running rather than starting them afterwards. Bosomworth NJ et al, Canadian Family Physician 2025
Last reviewed 17 September 2026 against the current research. Our sources.
Appetite does not come back on the day of your last dose. It comes back over the weeks after it, and those weeks are what this plan is built around. What we see coaching people through it, and this is our experience rather than trial data: the ones who hold on to the result are not the ones with the most willpower in that first hungry month. They are the ones who already had a protein-first routine and their strength sessions running before they stopped, so when the appetite arrived there was something for it to land on.
What is inside
Three documents, 62 pages, written for the weeks either side of your last dose
The Coming Off Workbook (23 pages)
Eight weeks, four before your last dose and four after, one page a week with three actions and a Sunday line to fill in. Why weight comes back and what that actually means for you, the three numbers to log every Sunday, your protein target by goal weight in kg and lb, the first-bites rule for when a plate stops being frightening, hunger versus habit checklists, the 2 kg (4.4 lb) rule and exactly what to do the week you cross it, and the red flags that belong with your doctor rather than a coach.
The Appetite Returns Meal Plans (25 pages)
Three full seven-day plans at 110, 130 and 150 g of protein a day, built for a returning appetite at 1,500 to 1,900 calories. Every amount in grams and ounces, protein and energy on every meal, a one-trip shopping list per plan, Australian, US and UK food names, and ten volume dinners under 450 calories that each carry 35 g or more of protein and at least 300 g (10.5 oz) of vegetables.
The Maintenance Strength Plan (14 pages)
Twelve weeks at three sessions a week, stepping up from the two-day plan. Sessions A, B and C with exact sets, reps and rest, home and gym columns side by side, one progression rule that tells you when to add weight, the strength test, a 12-minute version for flat days, and an eight-week tracker. Session C uses the same six movements one side at a time, so it needs nothing new.
How it works
A page a week, for eight weeks
You will never open this and wonder what today is for. Find the week you are in and do the three things on it.
Four weeks before
Get the routine running while the medication is still doing the hard part. Protein portions practised at the size you will need later, the third strength session added, your baseline numbers written down.
The last dose
Nothing dramatic happens that week. The plan tells you what to expect over the fortnight that follows, and what is worth measuring while it does.
Four weeks after
Appetite climbs a little each week. The meal plans are portioned for the appetite of week six on purpose, so you practise those plates while they are still hard rather than after you need them.
Then the five-line protocol
What you keep doing forever, on one page, with the line drawn on the scale and the written plan for the week you cross it.
Who it is for
Anyone finishing a GLP-1, or thinking about it, who does not want to do this twice.
Whether you stop, when you stop, and how you taper is a decision for you and your prescriber. Nothing here touches your dose or your prescription. What we cover is the part nobody hands you on the way out: the food, the training and the numbers for the weeks either side.
Already have the Keep Muscle Kit? This is the sequel, not a repeat. Same six movements, same three numbers, aimed squarely at the transition. If you have not done the Kit, this still stands on its own.
The guarantee
Read the workbook, do one week. If it is not for you, email hello@everstrong.online within 14 days for a full refund. You keep the files.
Instant download
A$37
Three PDFs, 62 pages. Yours to keep and print.
Get the Coming Off PlanSecure checkout by Stripe. 14-day refund if it is not for you. Instant delivery.
Not there yet? Start with the Keep Muscle Kit or the free protein calculator.
Questions
Before you buy
People put it back on anyway, so what is the point?
Some do, and the averages you have read describe people who stopped without a plan for the part that comes next, which is the reason this exists rather than an argument against it. It is also worth separating two questions. How much you weigh is one. What that weight is made of is the other, and it is the one nobody measures: regained weight appears to come back disproportionately as fat, which is limited evidence rather than settled, but it means a second round can start from a worse position than the first did. What is well established is narrower and more useful. Pooled across 20 randomised trials, adding resistance training took the share of lost weight that came off as lean mass from around a third down to 17.5%. That is what these three documents run on, and it is why you measure a strength test every week instead of trusting the scale.
I have never trained, and I do not have a spare hour a day.
Three sessions of thirty minutes, and the first can be done with a dining chair, a set of bands and two shopping bags. Every movement has three levels, you start at the one that matches what you can do today, and there is a twelve-minute version for the days you are flat.
My appetite is tiny. There is no way I can eat 130 g of protein a day.
Right now, probably not, and the plans do not ask you to. Pick the level that matches your goal weight, eat the protein portion in full at each meal and leave the rest. The plates are built for the appetite that arrives around week six on purpose.
Does this tell me how to taper or when to stop?
No, and it never will. That is a conversation with your prescriber. This covers food, training and the numbers either side of whatever the two of you decide.
What if I have already stopped?
Start at the week that matches where you are. The four weeks after the last dose stand on their own, and the strength plan and meal plans do not care when you begin.
Can I get a refund?
Yes. Email hello@everstrong.online within 14 days and we will refund you in full. You keep the files.
EverStrong provides nutrition and strength coaching and education. It is not medical advice and does not replace your prescribing doctor.
Not today? Take this instead
Forty foods, ranked by protein per bite.
No cost, no catch, and it is useful whether or not you ever buy anything from us. 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 the days when appetite is gone.
Sent. Check your inbox in the next minute or two, and look in junk if it is not there.