r/MenOnTirz

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About two weeks ago, just before going on holiday, I increased my Mounjaro dose to 4.5 mg.

Since then I’ve been unusually tired, but since coming home last Friday it has become pretty extreme. I feel completely drained, have very little motivation, and my head feels like it’s full of cotton wool. Basically a combination of fatigue and brain fog.

There are a few other factors that could be contributing. I’d just had two busy weeks away, got home on Friday, spent all Saturday organising a big party, saw friends again on Sunday and then went straight back to work this week. The weather here is also very humid, grey and rainy.

What’s strange is that I tend to feel quite a bit better after exercising or going to the sauna. Ibuprofen also seems to reduce the foggy/awful feeling.

I was already more tired than normal during the holiday, although I assumed that was just because we were constantly doing things.

So I’m trying to figure out whether this could be related to the dose increase or whether I’m simply crashing after a very busy couple of weeks.

Did anyone else experience significant fatigue or brain fog after increasing their Mounjaro dose? How long did it take to settle down?

And if you found anything that genuinely helped with the fatigue, I’d love to hear it.

I’ve lost around 20 kg since January and I’m really happy with the progress so far. But I’ve recently noticed these little “flaps” hanging from the underside of my upper arms.

I’m guessing it’s a combination of some remaining fat and loose skin after the weight loss.

Do any of you guys recognize this from your own weight-loss journey?

Did it improve as you lost more weight, or did the loose skin stay? And did building up your triceps/arms make much of a visual difference?

I still want to lose roughly another 10 kg, so I know my body isn’t at its final result yet. I’m mostly curious what other men experienced and what you would do about it: keep losing, focus on muscle afterwards, just give the skin time, or something else?

Would love to hear your experiences!

Started at 245 lbs 44 percent body fat on 1st Dec 2025. Currently at 166 lbs 18.8 percent body fat. Started with triz titrated from 2.5 to 10. 10 was too much for me so went back to 7.5. Added cjc+ipa 12 weeks back. That helped me with some good sleep. Currently at 5 mg triz and aod. Aod helped me break the 20% body fat. I was struck there for 4 weeks. Planning to hit 15 percent body fat at 170 lbs by December 2026. Fingers crossed

I am on 7.5 mg of zepbound and have lost about 40 pounds. I am no longer obese so I am pretty sure the insurance isn’t going to cover it any more. I have some loose skin around my middle but I think it will tighten up later. I have read it can take up to a year. I am 6ft and 199 lbs. I still want to lose another 10 to 15 pounds, but after that I should be in maintenance. Have any of you been in a similar situation? What did you do? What would be a good maintenance dose and how often? How much would it cost? I am working out 3 x a week and still have a fair bit of muscle. I also keep my protein at least 120g a day. It’s just so hard to get 180. I already bought new clothes and I am in the best shape I have been in since my 20s. I am 49 now.

Hi everyone,

Since January, I’ve lost 20 kg (44 lbs) and I’m really happy with the progress so far. I’d like to lose at least another 10 kg (22 lbs), but my longer-term goal isn’t just to be lighter — I’d love to build more of a rugby-player physique: solid, strong and muscular rather than super lean.

A bit of context:

- I’m using Mounjaro, currently 4.5 mg

- My testosterone has gone from 12 nmol/L in January to 25.5 nmol/L now, completely naturally

- I train 3x a week using eGym strength machines

- I average around 12,000 steps a day

- I eat roughly 2,000 kcal a day

- I make a conscious effort to keep my protein intake high

The fat loss is going really well, but I feel like my muscle growth is lagging behind. Obviously, I know that being in a calorie deficit isn’t the ideal environment for building a lot of muscle, so some of that is completely expected.

Still, I’d really like to maximise muscle retention and, if possible, build some additional muscle while I continue losing the final 10 kg.

So my question is: what would be your best “body hack” for my situation?

Would you change the training volume, switch away from eGym to more free weights, increase calories slightly, change protein intake, add creatine, or simply accept that serious muscle growth needs to wait until I’m closer to my goal weight?

Interested to hear what has actually worked for people who have successfully combined major weight loss with building a stronger, more muscular physique.

I’m 34, 6’0”, and currently around 185 lbs.

I’m currently eating anywhere from 1,500 to 2,100 calories per day and I’m also taking tirzepatide. I’m getting roughly 150 to 200g of protein per day, primarily from whole foods like elk, venison, and chicken.

My diet is pretty clean overall. I’m eating almost exclusively whole foods, with the occasional Kinder Bueno. Even when I have one, I’ve always fit it into my daily calories, so I’m not really concerned about it.
I’m not trying to crash diet or live off protein shakes. The goal now is to keep losing the remaining fat while preserving as much muscle as possible and hopefully adding some muscle along the way.

I’ve dropped a significant amount of weight recently and have been working out about 4 to 5 times a week, usually around an hour per session.
I’m not running right now because I’m dealing with a back injury and finally have an MRI scheduled for Wednesday. I’m still hiking quite a bit since I work in Grand Teton, so I’m getting plenty of activity.

The funny thing is that I can really see the weight loss in my arms, legs, neck, and face, but my stomach and chest are stubborn as hell. I know you can’t spot reduce fat, but I’m wondering what I can do with my training to build those areas while I continue losing the remaining fat.

I’m currently eating anywhere from 1,500 to 2,100 calories per day and taking tirzepatide. I’m getting around 150 to 200g of protein per day, mostly from whole foods like elk, venison, and chicken. My diet is almost entirely whole foods. I’ll occasionally have a Kinder Bueno, but it has always fit within my daily calories.

I can’t squat or deadlift right now because of my back injury. Despite losing a lot of weight, my strength has held up surprisingly well. I can currently bench 225 lbs for 2 reps, so I’m pretty happy with that.

Basically, I’m looking for advice on how you would structure your workouts from here if the goal is to build your chest and overall upper body while continuing to lean out your stomach.

I’ve already lost a ton of weight, so now I’m trying to figure out how to make the next phase more about body composition and actually looking muscular, rather than just watching the number on the scale go down.
Thanks!