InBody570 Baseline — Aug 20, 2026
Skeletal Muscle
109.6
lbs
BMR (InBody)
2,209
kcal/day
Visceral Fat
23
VFI — High
⚠️ GLP-1 Active — Plateau Protocol
Fausto has been on GLP-1 medication for over a year and is currently stuck — the classic plateau that happens when the body adapts to appetite suppression without the right training and nutrition structure to keep progress moving. GLP-1 is a tool, not a plan. The medication reduces appetite and slows gastric emptying, but without adequate protein, resistance training, and strategic calorie cycling, the body breaks down muscle instead of fat — and muscle loss at 425 lbs is the one thing that will lock this progress in place permanently. The plan below is built around three pillars that force the plateau to break: progressive strength training 2×/week, strategic carb cycling around training, and 150g protein daily to protect every pound of lean mass. The GLP-1 provides an additional deficit on top of this plan — lean on it, don't fight it, but make sure you're hitting protein every single day regardless of how low your appetite gets.
7-Step Fat Loss Protocol Calculation
1
Determine Fat Mass & Lean Body Mass
Fat Mass = Body Weight × BF% → 425.4 × 0.559 = 237.8 lbs
LBM = Body Weight − Fat Mass → 425.4 − 237.8 = 187.6 lbs
Fat: 237.8 lbs | LBM: 187.6 lbs
2
BF% Loss Required to Reach Target
Target BF% = 46% (10% drop) → BF% to lose = 55.9 − 46.0 = 9.9% ≈ 10%
Goal: drop from 55.9% → ~46% over full program. 12-week plan delivers the first significant phase.
~10% body fat to drop (full goal)
3
Fat Mass Loss Required
Fat Mass to Lose = Body Weight × BF% Loss Required → 425.4 × 0.10 = 42.5 lbs
42.5 lbs of fat to lose (full goal)
4
Total Body Weight Loss Required
Total Weight Loss = Fat Mass Loss ÷ 0.713 → 42.5 ÷ 0.713 = 59.6 lbs
The 0.713 factor accounts for lean tissue, water, and glycogen. Scale weight always drops more than pure fat lost.
59.6 lbs total scale drop to hit full 10% BF goal
5
Choose Rate of Loss
Recommended range: 0.4–0.8% of body weight per week (max 1%/week)
Selected rate: 0.6%/week — ensures calories stay above BMR (2,209 kcal) for sustainable progress. GLP-1 creates additional deficit beyond food intake, effectively pushing total deficit higher.
Rate: 0.6%/week (GLP-1 augments total deficit further)
6
Weight Loss Per Week
Weekly Loss = Body Weight × Rate → 425.4 × 0.006 = 2.55 lbs/week
2.55 lbs per week from food alone — GLP-1 adds to this
7
Deficit Duration
Full goal (59.6 lbs) ÷ 2.55 lbs/week = 23.4 weeks to hit full 10% BF drop
12-week plan projection: 2.55 × 12 = 30.6 lbs — solidly within the 15–30 lb target. Full program goal requires ~24 weeks total.
12 weeks → ~30 lbs lost ✅ (within 15–30 lb goal)
Calorie Math — InBody570 BMR
BMR (from InBody570 direct measurement)
2,209 kcal/day
Activity — 2 strength sessions + 3–4 cardio per week
× 1.55 (Moderately Active)
TDEE (maintenance calories)
3,424 kcal/day
Required Deficit: 2.55 lbs/week × 3,500 ÷ 7 days = 1,275 cal/day from food
Daily Calorie Target (avg): 3,424 − 1,460
≈ 1,964 cal/day average
BMR Floor (minimum safe intake)
2,209 kcal — training days above BMR; fasting days go below deliberately (GLP-1 + fat-burning state)
Two-Protocol Structure — More Fuel on Training Days
Training Days (Tue/Thu, 6 AM)
2,500 cal → −924 deficit
Non-Training Days — 18–24 hr Fast (Mon/Wed/Fri/Sat/Sun)
1,750 cal → −1,674 deficit (low-carb, compressed eating window)
Weekly Avg: (2×2,500 + 5×1,750) ÷ 7
1,964 cal/day
🎯 Avg Daily Deficit (food only)
−1,460 cal/day
GLP-1 Additional Effect
Augments deficit — actual total deficit likely higher
Protein Target — Muscle Preservation on GLP-1
150g/day (0.8g per lb LBM)
Projected Fat Loss (food only)
~2.9 lbs/week · ~35 lbs in 12 weeks ✅
Daily Macro Targets — Two-Protocol System
🏋️ Training Days
Tue · Thu @ 6:00 AM with Coach Larry
2,500 cal
Daily Deficit: −924 cal · Higher carbs fuel early AM training and all-day recovery
⏳ Fasting Days (Non-Training)
Mon · Wed · Fri · Sat · Sun — 18–24 hr Fast · Eat 1 PM–7 PM Only
1,750 cal
Daily Deficit: −1,674 cal · Protein = 34% · Carbs = 23% (carbs BELOW protein %) · Fat keeps you full during fast
~35 lbs
12-Week Projection
Weekly Schedule
Strength training Tue/Thu at 6 AM with 2,500 cal fuel. Non-training days: 18–24 hr fast + 1,750 cal compressed into a 1 PM–7 PM eating window. Hit 8,000–10,000 steps on all non-training days.
MON
⏳ FAST + CARDIO
1,750 cal
WED
⏳ FAST + CARDIO
1,750 cal
FRI
⏳ FAST + CARDIO
1,750 cal
SAT
⏳ FAST + STEPS
1,750 cal
SUN
⏳ FAST · REST
1,750 cal
Cardio & Step Protocol
🚶 Non-Training Days — Cardio Prescription
3–4×
Cardio sessions per week. Choose from Mon, Wed, Fri, Sat. Sunday is your full recovery day.
20–40 min
Per session. Steady-state Zone 2 — not high-intensity. Heart rate 60–70% max. If you can't hold a conversation, slow down.
8,000–10,000+
Steps per day on 4 days of the week. Walking is cardio. Every step counts toward the deficit.
Zone 2
This is the fat-burning zone. Low and slow burns fat directly. High-intensity at a calorie deficit breaks down muscle.
Stairmaster: 20–30 min at a pace where you can hold a conversation. Great for glutes, legs, and calorie burn. |
Treadmill: Incline walk 10–12%, 2.5–3.2 mph for 30–40 min. No running yet — protect the joints. |
Walking: 8,000–10,000+ steps daily. Park farther, take stairs, walk after dinner. Accumulate throughout the day, not just one burst. Do NOT do intense cardio on Tue/Thu training days — arriving at 6 AM is the session.
Intermittent Fasting Protocol — Non-Training Days
⏳ 18–24 Hour Fast — Every Non-Training Day (Mon · Wed · Fri · Sat · Sun)
18–24 hrs
Fast window. Stop eating the night before by 7 PM. Do not eat again until 1 PM the next day (18 hours) — or push to 7 PM the following day for a full 24-hour fast on select days.
1 PM – 7 PM
Eating window on non-training days (6 hours). All 1,750 calories and 150g of protein must be consumed inside this window. 2–3 meals max.
150g Protein
Non-negotiable — even inside a compressed eating window. GLP-1 suppresses hunger. Hit protein first at every meal regardless of appetite.
100g Carbs Max
Carbs are BELOW protein on fasting days (23% vs. 34%). Low carbs keep insulin low during the fast window and push the body toward fat oxidation, not glucose burning.
🌙 FASTING
7 PM → 1 PM (18 hrs) — Water, black coffee, electrolytes only
🍽️ EAT
1 PM – 7 PM (6 hrs) · 1,750 cal
What breaks the fast: Anything with calories — including cream in coffee, protein shakes, BCAAs with calories, or gum with sugar. Black coffee, plain water, zero-cal electrolyte packets, and green tea do NOT break the fast. |
Training day exception: Tue/Thu you MUST break the fast early for the 5:15 AM pre-workout meal. Eat at 5:15 AM, continue eating post-session as normal (2,500 cal day). The fasting protocol applies to non-training days ONLY. |
GLP-1 + fasting = maximum fat burning: GLP-1 is already suppressing appetite — the fast amplifies this. The 18-hour window pushes the body into deep fat oxidation. 150g protein + creatine ensures none of that fat loss comes from your muscle.
Hydration Protocol
💧 Daily Water Targets
105 oz
Minimum daily intake (0.5 oz × 210 lbs adjusted body weight — not drinking for 425 lbs)
128+ oz
Target on training days and cardio days. GLP-1 increases dehydration risk — hydration is critical.
16 oz
Before every meal — reduces appetite (especially important since GLP-1 is already suppressing hunger)
Electrolytes
Daily — GLP-1 can deplete sodium, potassium, and magnesium fast. Zero-sugar packet recommended.
Rule 1: 20 oz of water first thing in the morning before coffee. |
Rule 2: GLP-1 users often mistake dehydration for feeling full — drink before deciding you're "not hungry." |
Rule 3: Urine should be pale yellow. Dark = dehydrated. Clear = good. If you're peeing dark on GLP-1, drink more.
Sample Meal Templates
🏋️ Training Day (Tue/Thu) — 2,500 cal
150P · 287C · 83F — Train at 6 AM, front-load your fuel
1
Pre-Workout — 5:15 AM (before 6 AM session)
Protein shake (1 scoop) + 1 banana + 1 tbsp almond butter — fast, light, fuels the session
~30P~40C~10F
2
Post-Workout Breakfast — ~8 AM
4 whole eggs scrambled + 1 cup oatmeal (dry) + 1/2 cup blueberries + 10g creatine mixed in
~40P~70C~20F
3
Lunch — ~12:30 PM
6 oz grilled chicken breast + 1 cup white rice + 1 cup roasted vegetables + salsa on top
~50P~80C~8F
4
Afternoon Snack — ~3:30 PM
Low-fat cottage cheese (3/4 cup) + apple slices + 1 oz walnuts
~20P~28C~16FGLP-1: eat even if not hungry
5
Dinner — ~7 PM
6 oz lean ground turkey stir-fry + 3/4 cup brown rice + 2 cups mixed veggies + low-sodium soy or hot sauce
~48P~75C~18F
⏳ Fasting Day (Non-Training) — 1,750 cal
150P · 100C · 83F — 18–24 hr fast · Eating window 1 PM–7 PM only · No food before 1 PM
🌙
Fasting Window: 7 PM (prev. night) → 1 PM — Black coffee, water, zero-cal electrolytes ONLY
Nothing with calories until 1 PM. Semaglutide/GLP-1 + the fast = your body is burning fat. Don't break it early.
1
Break Fast — ~1 PM (first food after 18 hours)
8 oz grilled chicken breast + 3/4 cup jasmine rice + large salad (romaine, tomato, cucumber) + 1/2 avocado + 2 tbsp olive oil dressing + salsa
~65P~55C~35FProtein first — eat this before anything else
2
Mid-Window — ~4 PM
Protein shake (1 scoop whey isolate) + 1.5 oz mixed nuts (almonds/walnuts) — keep it simple, high protein, healthy fat to stay satisfied until dinner
~28P~8C~22FHit this even if not hungry — 150g protein requires it
3
Close Window / Dinner — ~6:30 PM (last food by 7 PM)
8 oz salmon or 93% lean ground beef + 1/2 cup black beans + 2 cups broccoli/zucchini sautéed in 1 tbsp olive oil + 10g creatine in water on the side
~57P~37C~26FStop eating by 7 PM — fast restarts now
Supplement Stack — 9 Essentials (GLP-1 Optimized)
💪
Creatine Monohydrate
10g daily
GLP-1 + a caloric deficit is the fastest combination for muscle loss — creatine at 10g daily (therapeutic dose) is the primary defense. It maintains strength output during the deficit so the body holds lean mass while burning fat. At 187.6 lbs of lean mass, every pound of muscle you protect raises your BMR and accelerates the fat loss.
⏰ Mix into post-workout shake or evening yogurt. Consistency every day — not just training days.
🥛
Whey Protein Isolate
1–2 scoops daily as needed
GLP-1 suppresses appetite so aggressively that protein is the first macro to fall short. Hitting 150g of protein inside a 6-hour fasting window on non-training days requires deliberate stacking — two whole-food meals alone won't always get you there. Isolate has the best protein-per-calorie ratio and lowest lactose — easiest on GLP-1-sensitive digestion.
⏰ Pre-workout (5:15 AM on training days) and mid-window snack (~4 PM) on fasting days.
⚡
Electrolytes
1–2 servings daily
GLP-1 medications increase urinary sodium and fluid loss, especially in the first 6 months. After 1+ year, the body has adapted — but training, sweating, and a calorie deficit all continue to deplete electrolytes. Fatigue, muscle cramps, and headaches on GLP-1 are almost always electrolyte depletion, not hunger. Use LMNT or a zero-sugar electrolyte packet.
⏰ Every morning. Double up on training days and high-sweat cardio days.
🌿
Metamucil (Psyllium Fiber)
1–2 servings daily (5–10g fiber)
GLP-1 slows gastric emptying — constipation is one of the most common long-term side effects. Psyllium fiber adds bulk, keeps digestion moving, and helps with satiety between meals (important when GLP-1 is making actual hunger signals unreliable). Non-negotiable for GLP-1 users.
⏰ Before largest meal of the day. Always take with 12+ oz of water.
🐟
Omega-3 Fish Oil
2–3g EPA+DHA daily
VFI of 23 means significant visceral fat surrounding internal organs. Omega-3s directly reduce systemic inflammation driven by visceral fat, improve insulin sensitivity (which speeds fat loss), and support joint health for someone training at 425 lbs. Check the label — most capsules need 2–3 to reach 2g of actual EPA+DHA.
⏰ With a fat-containing meal for best absorption — lunch or dinner.
🌙
Magnesium Glycinate
400mg before bed
Sleep quality at higher body weights is often compromised (sleep apnea risk with VFI 23). Poor sleep raises cortisol, which directly opposes fat loss and promotes muscle breakdown. Magnesium glycinate improves sleep depth, reduces nighttime muscle cramps, and supports recovery between sessions. Glycinate form is gentler on digestion than oxide.
⏰ 30–60 min before bed. Light snack optional. Not magnesium oxide.
☀️
Vitamin D3 + K2
5,000 IU D3 / 100mcg K2 daily
High visceral fat is one of the strongest predictors of Vitamin D deficiency — fat tissue sequesters D3 and keeps it from circulating. Low D3 impairs testosterone production, immune function, bone density, and mood — all of which affect training performance. K2 directs calcium to bones instead of arteries, essential when supplementing D3 at this dose.
⏰ With breakfast — must be taken with a fat-containing meal. D3 is fat-soluble.
🦠
Probiotic
1 capsule daily (20–50B CFU)
GLP-1 medications significantly alter gut microbiome composition over time. A healthy gut microbiome affects hunger hormone production (ghrelin/leptin), inflammation, and nutrient absorption. After 1+ year on GLP-1, restoring gut diversity with a quality probiotic supports digestion, reduces bloating, and may help break the plateau.
⏰ Morning on an empty stomach, or check your brand's directions.
🅱️
B-Complex
1 capsule daily
B vitamins power every step of energy metabolism — they convert protein, carbs, and fat into ATP (usable energy). GLP-1 users eating at a deficit often fall short on B12 and B6 in particular, leading to fatigue and reduced training output. A B-complex keeps energy metabolism running efficiently even as calorie intake is reduced.
⏰ With breakfast. Water-soluble — take with food to avoid nausea.
Grocery List — Shop This Weekly
Keep these stocked and hitting 150g of protein inside a 6-hour eating window becomes automatic. GLP-1 + fasting suppresses hunger — pre-prepped protein removes the decision-making when you break the fast at 1 PM and need to front-load your macros.
🥩 Proteins
Chicken breast (boneless/skinless)
Lean ground turkey (93% lean)
Tilapia or cod fillets
Canned tuna in water
Lean flank steak (occasional)
Whole eggs + egg whites (carton)
Lean beef stew meat
Shrimp (raw, deveined)
Whey protein isolate powder
🌾 Carbohydrates
White rice (jasmine)
Brown rice
Rolled oats
Sweet potatoes
Ezekiel bread (1 slice serving)
Black beans (canned, low sodium)
Banana
Blueberries / mixed berries
Apple
🥑 Healthy Fats
Avocado (1 per week)
Olive oil (extra virgin — use spray)
Almond butter (no added sugar)
Walnuts or mixed nuts (portioned)
Omega-3 fish oil capsules
Chia or flaxseeds
🥦 Vegetables
Baby spinach / mixed greens
Broccoli (fresh or frozen)
Zucchini
Bell peppers (red, green)
Cucumber
Tomatoes + onion (salsa base)
Romaine lettuce
Garlic (fresh)
Jalapeño (flavor, not fat)
🥛 Dairy
Nonfat Greek yogurt (Fage 0% or Chobani)
Low-fat cottage cheese
Fairlife milk (higher protein)
String cheese (quick protein snack)
Reduced-fat cheese (small portions only)
12-Week Fat Loss Projection
| Week |
Dates |
Proj. Weight |
Proj. Fat Mass |
Focus |
| Start |
Sep 13, 2026 |
425.4 lbs |
237.8 lbs |
Baseline — InBody Aug 20 used as start |
| Wk 1–2 |
Sep 13–27 |
~419 lbs |
~234 lbs |
Build fasting rhythm — protein hits, fasting days consistent |
| Wk 3–4 |
Sep 28 – Oct 11 |
~413 lbs |
~230 lbs |
Creatine + electrolytes locked — fasting feels easier with GLP-1 |
| Wk 5–6 |
Oct 12–25 |
~407 lbs |
~225 lbs |
Strength improving — plateau is broken, scale moving consistently |
| Wk 7–8 |
Oct 26 – Nov 8 |
~401 lbs |
~221 lbs |
InBody check-in recommended — assess lean mass protection |
| Wk 9–10 |
Nov 9–22 |
~395 lbs |
~217 lbs |
VFI trending toward 18–19 — energy noticeably better |
| Wk 11–12 |
Nov 23 – Dec 6 |
~389 lbs |
~213 lbs |
Final push — 35 lbs down from start, fasting protocol dialed in |
| Wk 12 ✅ |
Dec 6, 2026 |
~389–390 lbs |
~213 lbs |
Goal Week — InBody Retest — ~35 lbs lost · Exceeds 15–30 lb goal ✅ |
💬 Coach Larry's Notes for Fausto
You've been on GLP-1 for over a year and you're stuck. That's not a failure — that's the medication doing what medication does: it gets you so far, and then the body adapts. What breaks that plateau is structure. It's showing up at 6 AM on Tuesdays and Thursdays, fasting 18 hours on the other five days, keeping carbs low enough that your body is burning fat not glucose, and hitting 150g of protein every single day inside a 6-hour window.
The fasting is going to feel hard in week one. By week three, with GLP-1 already suppressing hunger, you will barely notice. Your body was already adapting to not eating — we're just giving that biology a structured protocol. The eating window (1 PM–7 PM) means you wake up, drink water and black coffee, do your cardio if it's a rest day, and then eat a real meal at 1 PM. Simple. The most important thing: when 1 PM hits, eat your chicken first. 150g of protein across 3 meals inside 6 hours is non-negotiable — your 187.6 lbs of lean mass depends on it.
1
Prep your proteins Sunday and Wednesday. Grill 5–6 chicken breasts, cook a batch of rice, hard-boil a dozen eggs. When the food is ready, the GLP-1 appetite suppression stops being an excuse.
2
Take 10g creatine and electrolytes every morning before anything else. These two habits protect your muscle and prevent the fatigue that kills cardio consistency.
3
Hit 8,000 steps every single day — not just on gym days. Put the step counter on your phone, aim for 1,000 steps per hour. This single habit adds ~400–600 calories of daily burn without touching the gym.
Disclaimer: This nutrition plan is designed specifically for Fausto based on his InBody570 data (Aug 20, 2026) and personal goals, and is intended for use under the supervision of Coach Larry at DUBb FITNESS. Plan start date: Sep 13, 2026. GLP-1 dosage unknown — plan assumes medication is active and providing an appetite-suppression benefit beyond the food deficit shown. Individual results may vary. This document does not constitute medical or dietary advice. Consult your physician regarding GLP-1 dosage and any dietary changes. Macros are approximate — tracking for the first 4 weeks is strongly recommended.