4 weeks off MJ success. Here's my experience
Starting weight: 209
Weight on day of last shot: 143
Current weight: 142
Height: 5'9"
BMI: 20-21
I was on MJ for 11 months, starting May 2025. In July I started an exercise routine which became mainly focused on lifting weights at home.
I stayed on 5mg throughout - I tried 7.5 and suffered with it, so decided to drop back down to 5 and ride the hunger. In hindsight I think this was a good decision as I had to build self control alongside MJ taking the edge off my hunger.
Coming off I microdosed to titrate super slowly. I went from 5 to 4.5, then 4, 3.5, 3, couple weeks at 2.5, 2, 1 and even 0.5 mg. I spent over two months titrating down. I believe this also really helped. I also planned in heavier weights and added cardio sessions to my week. I hate running and I know to be consistent I have to mildly not hate what I do, so I do a 30 min fast walk on an incline on my treadmill a couple times a week while watching TV, and a boxercise class on my PSVR.
Other than that I've maintained the habits I built during the MJ: front load protein in all my meals, get good snacks in place of junk (biltong instead of crisps helps my evening salty cravings, and I'll have a protein bar instead of anything sweet) and drink a protein shake on workout days with creatine. Massive water intake, occasionally add a pinch of salt.
I started feeling more hungry around 1mg and then again at week 3 off MJ. Nothing majorly drastic but I do think about food a lot more. Because I have an eating plan I stick to, and I plan my protein shakes for my afternoon crash, have a high volume low cal high protein lunch, I can manage it. The plan is pretty rigid, so my brain gets bored obsessing over food.
It sounds boring but I will have nice food in my life in moderation. On Fridays I have a cheeseburger with nuggets from Macdonald's (weekly treat for my kids). Occasionally I even eat out and I pick something normal but not outrageous.
The hardest part of this last month has been the psychology. My weight peaks and troughs a lot (pic 2) so I have been panicking a bit as the scales go up and forgetting this is the normal "pre-woosh" phase for me. I'm trying to chill out about it more. Today was great because I hit my target of 40% skeletal muscle mass according to my scales.
Happy to answer any questions and share anything else anyone wants to know.
TLDR: weight training, protein meals, slow titration, having an eating plan in place, slightly increasing gentle cardio to counteract appetite increase = success coming off mj for my journey.