Three months into maintenance
TL:DR Reached goal weight, working on body recomposition goal, loving life.
STATS: 57F 165cm
MJ SW 95kg (August 2025)
Weeks 1-14 starter dosage 2.5mg
Click counted 5mg pen to increase by small increments
Max dose 5mg (2 weeks only)
Current MJ dose 2.5mg - every ten days
CW 60kg
GW range 59-61kg
Size 8-12 depending on the brand
History is here: https://www.reddit.com/r/MounjaroMaintenanceAU/s/1UpZkSDISO
DOSAGE - I'm on 2.5mg every ten days. The first time I did it was actually 11 days because I forgot! That's how much it wasn't bothering me. Seems to be working well, I am definitely hungrier but am still eating my high protein lower carb diet and paying attention to if it's really HUNGER, a bad habit creeping back or just a craving - which will pass.
DIET - 2g protein per kilo body weight. I'm doing this for OPTIMAL muscle growth. Carbs are higher now than when I was in my weight loss phase but they are mainly veggies, rice, oats or low carb (seeded) bread. I'm keeping my carbs under 100g a day and that is what works for me.
Eating an average of about 2100-2200 calories per day, can fluctuate a bit depending what's happening during the week, some days is 1400 but can go up to 3000. High days might be if I've had a social event or a really hungry day and if that happens I'm usually not as hungry the next day, or I'll deliberately cut back. I don't mind doing calorie cycling, I think it keeps my body adjusting.
TRIGGER FOODS - oh yeah these are so obvious! We had a social event at work one day and I was cutting cake and passing it out to everyone. I wasn't tempted but I kept myself busy. Right at the end I was cleaning up and I had the tiniest little bit of cake with icing (say about a TEASPOON size). My brain went into hyperdrive! Everything lit up like a Christmas tree and for the rest of the day/night my brain was on high alert looking for more more more sugar. It was a challenge to not go into binge mentality. The next day I still had the same thoughts circling for sugar "what can I have"… So I ate KETO that day, to get out of a possible spiral.
This is why I don't have ANY trigger foods at home so I can't lose control. What I do have is some hot chocolate sachets - I mix one with water and have that after dinner if I still feel like I want something. It satisfies my brain and then I stop looking. I ask myself am I hungry? Did I have a proper protein based meal? If yes, then I'm not hungry it's my addict talking. If no, then I'll eat some protein. If it's late - I go to bed.
I think it's going to take me some time to get out of the mental battle. After all I've been in it my whole life, it's not going to be solved in a few months or a year. I'll always have to be vigilant.
WEIGHT TRAINING - I've been doing three weights sessions and one cardio session a week. Walking average of 12,000 steps a day. I changed my workouts and have been doing 3-5 sets, 3-6 reps, heavier weight. Hit personal bests (PB) on Squats 50kg, Deadlifts 50kg, Hip Thrust 60kg and Chest Press 35kg. I'm super happy with that and curious to see what those numbers will be like in six months. Resting between sets. Some days I don't feel like going but I go anyway - do my workout and I always leave the gym feeling great! It's NOT about being motivated, it's about commitment. This is just what I do now.
I had a body composition scan done 2 months ago and will have that done every six months to see how I'm progressing. I take my measurements once a week, they are the numbers that I care most about - my size and my body composition (more muscle, less body fat).
CLOTHING - Size 6-12 depending what brand. Australian sizes vary wildly! I have been spending WAY too much money on clothes because I love getting dressed up. I love wearing belts and showing that I have a waist. The shopping really does have to stop, but for so long I wore the same three outfits to work and the same thing at home every day that I've been overdoing it with new things. My options used to be so limited and now my wardrobe is full to the brim! I'm faced with "what will I wear today" choices. Not "what will I wear today" because I've been wearing the same thing day in and day out. I'm finding my style again and it's great!
LIFE IN GENERAL - is really good. I'm so much happier within myself. I can now say to myself:
I deserve better
I am enough
Thanks but No
Maintenance is a goal in itself. It's a whole new strategy to losing weight, needs its own specific plan. I've lost 20-30-40kg so many times before. This time I will maintain my weight within my goal range and take action if it hits the upper limit.
Motivation is fleeting - commitment and dedication is what get results.