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Muscle on a GLP-1: One-Page Checklist

By the Lean Peptide Guide editorial team · Last updated October 6, 2026

Quick answer: This checklist collects published guidance, not results. We found no completed trial of protein or training with semaglutide or tirzepatide, and your clinician sets your targets. Compounded versions are not FDA-approved.

Protein

  1. A joint advisory from four US nutrition and obesity societies cites 0.8 g/kg/day as the standard allowance.
  2. The same advisory cites 1.2 to 1.6 g/kg/day during active weight reduction.
  3. It cites 1.2 to 1.7 g/kg/day when strength training is part of the plan.
  4. For obesity, it gives 1.2 to 2.0 g/kg of adjusted body weight, or 80 to 120 g a day.
  5. It advises against intakes below 0.4 to 0.5 g/kg/day, or long-term above 2 g/kg/day.
  6. It says protein alone is likely inadequate without structured resistance training.
  7. Your clinician sets your target; the advisory admits uncertainty about which body weight to use.

Strength training basics

  1. The CDC's adult guidelines call for muscle-strengthening activity on 2 days a week, covering all major muscle groups.
  2. The federal summary from ODPHP agrees: lifting or push-ups at least 2 days each week.
  3. Ask your clinician whether exercise is appropriate for you.
  4. Start with a qualified instructor.

What to track

  1. Weekly weight, at the same time of day.
  2. Strength: can you lift, climb or carry what you could before?
  3. Appetite and how much you are eating.
  4. Side effects, noted with dates, to bring to appointments.

Questions to ask your prescriber

  1. What protein target fits me, and which body weight should it use?
  2. Is a body composition scan useful in my case?
  3. Which strength-training plan is safe for me?
  4. Should I see a registered dietitian?
  5. Which side effects should prompt a call?
  6. What happens to my plan if I stop the drug?
  7. How is my product made, and which pharmacy fills it?
  8. How often should we review progress?

When to call

  1. Severe or lasting stomach pain, with or without vomiting, because the labels list acute pancreatitis as a warning.
  2. Gallbladder symptoms, because the labels list gallbladder disease.
  3. Signs of dehydration or kidney problems, because the labels list acute kidney injury.
  4. Low blood sugar symptoms if you also use insulin or sulfonylureas.
  5. New or worsening thoughts of self-harm, which the Wegovy label says to monitor.
  6. Anything your prescriber told you to watch for under the boxed thyroid warning.
  7. In an emergency, call 911.

Not medical advice. See the medical disclaimer.

Sources

  1. Joint advisory on protein, AJCN 2025: https://pmc.ncbi.nlm.nih.gov/articles/PMC12264624/ read 2026-10-06
  2. CDC, adult physical activity guidelines: https://www.cdc.gov/physical-activity-basics/guidelines/adults.html read 2026-10-06
  3. ODPHP, top 10 things to know: https://odphp.health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines/top-10-things-know read 2026-10-06
  4. Wegovy injection label: https://dailymed.nlm.nih.gov/dailymed/fda/fdaDrugXsl.cfm?setid=f5e548d0-cc79-4c34-a3f5-e20a5b8b6564&type=display read 2026-10-06
  5. Zepbound label: https://uspl.lilly.com/zepbound/zepbound.html read 2026-10-06