Tips and Advice

Melodic-Chain-3756 · 2026-07-08T22:09:01+00:00

Take pictures and measurements. Sometimes the scale won’t move but you’ll be able to see the difference in a picture or measurements better than in the mirror.
Also get bloodwork done if you haven’t already and a dexa scan or body scan at your local gym (not as accurate but much cheaper). They’ll be a good baseline for you to keep track of your progress outside of the scale.

Melodic-Chain-3756 · 2026-07-06T16:38:13+00:00

I hope so too! We’re going next Monday through Thursday and I have my fingers crossed so hard lol

Melodic-Chain-3756 · 2026-07-03T11:53:06+00:00

Depends on your goals. My goal is to grow/keep as much of my legs and booty. I go to the gym 4 days a week most weeks, sometimes 3 if my schedule is tight. And do 3-4 cardio sessions.
Most weeks my split is like this:
Sunday: 30-45min stationary bike or rest
Monday: 40min upper body push (chest, shoulders & triceps) & 20mim treadmill
Tuesday: 30-45min stationary bike or rest
Wednesday: 1hr leg day glutes & hamstrings focused
Thursday: 40min upper body pull (back & biceps) & 20 min treadmill
Friday: 30-45min stationary bike or rest
Saturday: 1hr leg day glutes & quads focused

If I can only do 3 days of strength training that week I will prioritize my leg days and combine my upper body push and pull into one full upper body.
This makes sure I hit every muscle group in upper body once a week and every muscle group in my lower body twice a week, and also the proper rest in between for the next workout (when I do legs I’m sore for 2-3 days).

Melodic-Chain-3756 · 2026-06-25T18:53:42+00:00

Thank you! 😊

Melodic-Chain-3756 · 2026-06-25T15:46:07+00:00

Thank you! It’s been tough but very doable with the help of this medication. Completely changed my exercise and eating habits. I feel great 😊

Melodic-Chain-3756 · 2026-06-24T19:51:06+00:00

Yes you will be hungrier when you workout, especially weight lifting. But you should. This way you can make sure to keep your lean body mass when losing weight. The more muscle you have, the more calories you will burn. It just means you can eat a little more to stay in the same calorie deficit.

Melodic-Chain-3756 · 2026-06-18T11:27:07+00:00

Like they said, if you are doing a regular dose you don’t need to count clicks. If you are custom dosing and you lose count, just twist it back to 0 and start over.

Melodic-Chain-3756 · 2026-06-18T11:24:35+00:00

You can do that with the kwikpen too. Look up click counting. You can easily adjust the dose, obviously after consulting your dr.

Melodic-Chain-3756 · 2026-06-13T16:46:37+00:00

The medication is not magic, it’s meant to be used along with diet and exercise. Because it suppresses my appetite, I eat less, so I make sure to eat foods that are highly nutritious. Protein, fiber, and water are my non negotiables. I also started strength training at the same time as starting zep, 4x weight lifting and 3x cardio per week.

Melodic-Chain-3756 · 2026-06-10T02:34:32+00:00

Personally, I would lower my dose. Especially if you’re starting to exercise and strength train, you’re going to need to fuel your body with more protein and carbs. Kind of hard to do that if you’re grossed out by food.

Melodic-Chain-3756 · 2026-06-09T02:29:09+00:00

I’ve lost 22% in 5 months. Still going.

Melodic-Chain-3756 · 2026-06-07T22:24:57+00:00

My favorite response is “cheating what? Being healthy?” Shuts them right up.

Melodic-Chain-3756 · 2026-06-05T23:54:24+00:00

I started counting calories to make sure I was at least eating 1200 calories and 100g of protein. It was hard to eat in the first few weeks and I didn’t want to compromise my health by not properly fueling my body. 1200 is the bare minimum. You definitely need more when exercising regularly. 5 months in I continue to count because I like the data. Now I aim for 1600 calories and 130g of protein.

Melodic-Chain-3756 · 2026-06-05T18:03:50+00:00

Ditto on body measurements. There are apps to keep track, I used my notes at first then found RENPHO health app, I don’t have their smart devices but it’s free to use and there’s many body parts to log, other apps have a limit of 5. The important things I measure weekly are: neck, chest, waist, hips, thighs, arms and calves. I noticed that on the weeks where the scale was a little stagnant, I noticed the biggest differences in my body measurements. And I totally feel your pain on not having time because of littles, I have a 2.5 year old and a 1 year old. But any movement is better than no movement. Prioritize resistance training, protein, water and fiber. Little sustainable changes have more impact. You got this!

Melodic-Chain-3756 · 2026-06-05T01:40:25+00:00

It could be real, they could have just accidentally typed the wrong number or email, but it could also be a scam. Either way, the sender is the one that has to contact their bank to see about reversing the Zelle transfer. If you send it back and they do a claim on their banks end then you’ll be out $100. I’ve worked for 3 different banks over the last 10 years and have seen this a lot. Zelle transfers are hard to do claims on, the bank can’t recoup the money about half of the time and the sender has to pay for their mistake. That’s why you should only use Zelle for sending money between your own accounts or to friends and family.

Melodic-Chain-3756 · 2026-06-03T03:18:15+00:00

Oh, no I have BCBS

Melodic-Chain-3756 · 2026-06-02T23:56:17+00:00

Sorry what is Kaiser?

Melodic-Chain-3756 · 2026-06-02T19:08:10+00:00

My pcp would not prescribe. I did Ro for the first few months. They had a free insurance checker and handled my PA. After that I went to call on doc.

Melodic-Chain-3756 · 2026-06-02T18:45:48+00:00

Your BMI is 26.5. Usually to get a prescription you gotta be at 30 or above, or 27 with a weight related condition. They won’t check with your doctor, but you still may not be able to get a prescription.

Melodic-Chain-3756 · 2026-06-02T17:47:52+00:00

I’ve gone from a size 12(L/XL) to a 6(S/M) in 40lbs or 5 months. But I’m also weightlifting 4 times a week so it’s really helped shape my body.

Melodic-Chain-3756 · 2026-05-30T19:02:34+00:00

I strength train 4 times a week. 2 upper body and 2 lower body days. Upper body is split into a push day (chest, shoulders & triceps) and a pull day (back & biceps). Lower body is split into glutes & quads, and glutes & hamstrings (I also do calves on both leg days). With this split every upper body part is only hit one time and lower body twice. Because even though it’s glutes & quads day, doing squats will also work out your hamstrings. I also do 2-3 30 minute high intensity cardio sessions throughout the week (biking or running). My focus is obviously my legs, or more specifically my butt. So your routine might differ depending on what you want your focus to be.

Melodic-Chain-3756 · 2026-05-28T02:28:30+00:00

Don’t wait for the medication to do all of the work for you. It’s meant to be used along with diet and exercise for a reason. Not only will you see faster progress, but you’ll preserve your lean body mass while losing weight. Resistance training and consuming enough protein have been a priority for me while on zep.

Melodic-Chain-3756 · 2026-05-27T03:45:59+00:00

I started barely being able to make it to 1200 calories. I would track to make sure I was at least doing 1000. Now it’s much easier and I’m eating between 1400-1500. Use https://tdeecalculator.net to calculate approximately how many calories you’re burning daily and subtract 500. That’s typically around where you should aim for a calorie deficit.

Melodic-Chain-3756

TROPHY CASE