The Keep Muscle Kit
Lose the weight. Keep the muscle. The first twelve weeks, written down.
What it is
Five documents, 107 pages. The 12-week workbook, the 2-Day Strength Plan, seven-day meal plans at three protein levels, the Sunday tracker and the injection-day card. Instant download, metric and imperial throughout.
Who it is for
Anyone on a GLP-1 who does not want to come out the other side weaker. Month one or month eight. Most of the people we hear from are women between 45 and 70 with a small appetite and no interest in a gym.
What changes
You stop guessing. A protein target you can actually hit on a few bites, two 30-minute sessions a week, and three numbers every Sunday that tell you whether what is leaving is fat or muscle.
One payment, no subscription. Secure checkout by Stripe. Founding price until 6 October, then A$67. 14-day refund if it is not for you.
The medication takes care of your appetite. Nobody is looking after your muscle.
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%.
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. Enough protein eaten first and two 30-minute strength sessions a week is the whole of it, and the kit is those two things, done for you.
Confidence interval 14.2 to 20.8%. Eisa N et al, Diabetes, Obesity and Metabolism 2026
There is a catch worth knowing before you judge your own progress by the scale. The medications that take off the most weight and the most fat were among the least effective at holding on to lean mass. More weight lost is not the same as a better result. Karakasis P et al, Metabolism 2024
Last reviewed 17 September 2026 against the current research. Our sources.
What is inside
Five documents, 107 pages, nothing generic
The Keep Muscle Workbook (30 pages)
Why muscle goes first on a GLP-1 and the three numbers explained, then twelve weekly chapters: baseline, the protein system, the strength plan, injection day, progressive overload, hydration and fibre, plateaus, blood work, sleep, meal prep, maintenance and coming off. Three actions and a fill-in page every week.
The 2-Day Strength Plan (20 pages)
Six movements at three levels, home (a chair, bands, bodyweight) and gym, with line diagrams and the common mistakes. Session A, Session B, a 12-week progression table, a 12-minute version for the days after your injection, the strength tests and a session log.
Protein Meal Plans at 100, 120 and 140 g (37 pages)
Three seven-day plans, four small meals a day, every food weighed in grams and ounces, a small-appetite swap on every meal, and a shopping list per plan with Australian, US and UK food names. Plus the 40-food protein cheat sheet.
The Sunday Numbers Tracker (16 pages)
A baseline page, twelve printable weekly grids for protein, training and the Sunday line (strength test, arm tape in centimetres and inches, weight in kilograms and pounds), and a before and after summary at twelve weeks.
Injection Day Protocol Card (4 pages)
The day before, the day of, the day after: what to eat, what to drink, what to do about training. A symptom table for nausea, reflux, constipation and dizziness, with when to call your prescriber. Print it for the fridge.
Before you buy
What the kit does not do
It is not about your medication. Nothing in it touches your dose, your timing or your taper. That is between you and your prescriber, and the kit says so on every page where the subject comes near.
It is not an app or a course. Five PDFs you download and keep. No login, no videos to sit through, nothing to cancel.
It is not a gym programme. The home version needs a chair, a set of resistance bands (about A$25) and a tape measure. Level 1 is standing up out of a chair and pushing against a wall.
It cannot tell you your body composition. Only a DEXA scan does that. The three numbers are the closest you can get at home, every Sunday, for nothing.
The guarantee
Read the workbook, do week one. If it is not for you, email hello@everstrong.online within 14 days for a full refund. You keep the files.
Founding price until 6 October
From 6 October: A$67. Kit buyers get their first month of the Sunday Review free.
Secure checkout by Stripe. 14-day refund if it is not for you. Instant delivery.
Not ready? Start with the free calculator.
The Keep Muscle System
The Kit, the Coming Off Plan, a Personal Plan, and four documents sold nowhere else: the 12-Month Calendar, the Plateau Playbook, the Protein Field Guide and the Strength Progressions Manual. Twelve PDFs, 264 pages.
About A$12 a month across a year on the medication
Get the whole SystemSee everything in the System. Already own the Kit? We credit what you paid.
The Kit + your Personal Plan
The five documents, plus a seven-day meal plan written for your exact protein target, your medication and dose day, your foods and your budget. Normally A$66 bought separately.
Save A$7, one payment
Get the Kit and the PlanKit files arrive at once. The plan questions take two minutes; the plan is written in a few more.
Questions
I have never lifted a weight.
The strength plan starts at Level 1, which is standing up out of a chair and pushing against a wall. Level 2 and 3 are there when you are ready. The whole thing is two 30-minute sessions a week, and there is a 12-minute version for the days after your injection.
Which medication is it for?
Ozempic, Wegovy, Mounjaro, Zepbound, Saxenda or a compounded version. The injection-day card and the workbook cover the differences that matter for eating and training. Nothing in the kit touches your dose.
Are the units in pounds and ounces?
Everything is in both. Grams and ounces, kilograms and pounds, centimetres and inches, litres and fluid ounces. Shopping lists use Australian names with US and UK names in brackets.
What if my protein target is not 100, 120 or 140 g?
Pick the closest level. Under 110 g use the 100 plan, 110 to 130 use 120, over 130 use 140. The workbook shows you how to add or drop a snack to land on your exact number. If you would rather have it written for you, the Personal 7-Day Plan does exactly that.
How do I get the files?
Straight after payment you land on a page with all five downloads, and the same links arrive by email within a minute. Save them somewhere you will find them again.
What if it is not for me?
Email hello@everstrong.online within 14 days of buying and we refund the full amount, no questions and no form. You keep the files. Checkout is handled by Stripe; we never see your card details.
Can my clinic or pharmacy buy it for patients?
Yes. Packs of 10, 25 or 50 codes, bought once, each code redeems one kit. See the clinics page.
EverStrong provides nutrition and strength coaching and education. It is not medical advice and does not replace your prescribing doctor. Consult your doctor before starting a new exercise or nutrition plan.
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.