The Keep Muscle System
Everything we know about keeping muscle on a GLP-1. For the whole year, not just the first month.
Twelve documents, 264 pages, and one personal plan. The Keep Muscle Kit for your first twelve weeks, the Coming Off Plan for the end, and four documents written only for this System that cover the eleven months in between: which month you are in and what it is for, what to change when the scale stops, how to hit your protein number in a cafe or a hotel, and how to keep getting stronger on six movements for years.
One payment. Secure checkout by Stripe. Instant delivery. 14-day refund if it is not for you. About A$12 a month across a year on the medication.
Why a year
People do not lose muscle because the information is missing. They lose it in month four, when attention has moved on, and in month nine, when the scale stops.
of the weight lost on semaglutide was lean mass, pooled across 20 randomised trials and 15,782 people. For tirzepatide 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. Twelve months of that training, written out month by month, is what this System is.
Confidence interval 14.2 to 20.8%. Eisa N et al, Diabetes, Obesity and Metabolism 2026
Two things that trial data cannot tell you, and both are reasons to measure yourself. The medications that take off the most weight and the most fat were among the least effective at holding on to lean mass, so a better number on the scale is not the same as a better result. Karakasis P et al, Metabolism 2024
And in a 2026 review of 35 studies in the Annals of Internal Medicine, not one reported whether people could actually do more afterwards. Scans were measured. Getting out of a chair was not. That is the gap the Sunday sit-to-stand test fills: your own test, read against your own last few weeks, for a whole year. It is not a diagnosis, and anything new or getting worse goes to your prescriber. Batsis JA et al, Annals of Internal Medicine 2026
Last reviewed 17 September 2026 against the current research. Our sources.
The Kit tells you what to do in your first twelve weeks. The Coming Off Plan tells you what to do at the end. Both are included. The four new documents, 95 pages sold nowhere else, are about everything in between, which is where most of the muscle goes. The Calendar splits the year into four phases and tells you which one you are in, what to log, which strength block to run and the one decision that month is for.
Written for the System, sold nowhere else
Four documents, 95 pages, that only exist here
The 12-Month Muscle Calendar (28 pages)
A year mapped month by month. Four phases, a one-page test to place yourself, and for each month the four numbers to log, the protein target, which strength block to run and the one decision to make. This is the document that makes the System a system rather than a folder of PDFs.
The Plateau Playbook (20 pages)
What to do when the scale stops for three weeks or more. Every reason it happens, how to tell which one you have from your own numbers, a printable diagnostic flowchart, the four-week reset protocol, and the cases that belong with your prescriber rather than a coach.
The Protein Field Guide (25 pages)
120 foods with protein per 100 g and per realistic serve in grams and ounces. Word-for-word ordering scripts for cafes and restaurants by cuisine, takeaway and functions. Supermarket lists aisle by aisle for Australia, the United States and the United Kingdom. Travel and hotel eating. Budget swaps ranked by cost per 10 g of protein. How to read a shake label without being sold to.
The Strength Progressions Manual (22 pages)
Six movements taken from a chair you can barely stand up from to strong, five levels each. Exactly when to move up, how to regress around an injury or a flat week, and three twelve-week blocks so the training never runs out. Three years of training in four pages.
Included in full
The Keep Muscle Kit and the Coming Off Plan, both complete
The Keep Muscle Kit (5 PDFs, 107 pages, A$47 on its own)
- The Keep Muscle Workbook, 30 pages
- The Protein Meal Plans at 100, 120 and 140 g, 37 pages
- The 2-Day Strength Plan, 20 pages
- The Sunday Numbers Tracker, 16 pages
- The Injection Day Card, 4 pages
The Coming Off Plan (3 PDFs, 62 pages, A$37 on its own)
- The Coming Off Workbook, 23 pages
- The Appetite Returns Meal Plans, 25 pages
- The Maintenance Strength Plan, 14 pages
Plus one Personal 7-Day Plan (A$19 on its own)
Seven days of meals at your exact target, built around your medication, dose day, the food you like and your budget. Written in about a minute after a two-minute form.
The arithmetic
The parts already on sale come to A$103. The four new documents are not for sale at any price.
The Kit, the Coming Off Plan and a Personal Plan bought separately are A$103 today, and A$123 once the Kit moves to its full price on 6 October. The System is A$149 and adds 95 pages you cannot buy any other way.
Across twelve months on the medication that is about A$12 a month. Less than one consultation, one tub of protein powder, or two coffees a week, for the whole of the time you are on it.
Three months of the Sunday Review come with it, another A$27. Every Sunday you log four numbers, every Monday you get them read and one thing to change. Documents tell you what to do; this is the part that notices when you stop doing it. Your code is in the delivery email.
Already own the Kit? Email hello@everstrong.online from the address you bought it with and we will take what you paid off the System. Nobody pays twice.
The guarantee
Open the Calendar, find your month, do that page. If it is not for you, email us within 14 days for a full refund. You keep the files.
Twelve documents, one payment
A$149
264 pages plus one Personal 7-Day Plan. Yours to keep and print.
Get the Keep Muscle SystemSecure checkout by Stripe. 14-day refund if it is not for you. Instant delivery.
Not ready for the whole year? Start with the Keep Muscle Kit at A$47.
Questions
Before you buy
That is a lot for PDFs.
It is, if you compare it with a PDF. Compare it with a year of the thing it is for. The medication itself costs most people many times this across twelve months, and pooled across 20 randomised trials, 35.2% of the weight lost on semaglutide was lean mass. With resistance training added, 17.5%. This is the cheapest part of the year and the part that decides what you are left with at the end of it.
I am only in month two. Do I need a year of material yet?
That is the best month to buy it. The two documents that matter most early, the Calendar and the Field Guide, do their work in months one to four, before appetite drops far enough to make new habits hard. Buying in month nine means buying the Plateau Playbook after the plateau.
I am not sure I will use all of it.
You will not, and it is not built for you to. Most people read three pages a month and open the Field Guide at the shops. The Coming Off Plan sits unopened for months and then becomes the most useful thing in the folder. That is the design.
I already own the Keep Muscle Kit.
Then you own five of the twelve documents. Email us from the address you bought it with and we will take what you paid off the price of the System.
Does any of this cover my dose or when to stop?
No, and it never will. Doses, tapers and whether or when you stop are decisions for you and your prescriber. Every page that comes near the subject says so.
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.