r/zepboundathletes

Before I began tirz I was extremely active

— running 20-30mpw, lifting moderately 3-5x/week, yoga classes, high NEAT… I was also eating a lot, maybe 3000 calories/day, which was too much obviously considering I’m a very petite woman. I’ve been on compounded injectable for ~6 weeks, the appetite suppression is great but I still manage to get at least 1500 cal/day. The problem is that now I can’t run. I can lift like usual, go about my life like usual and feel fine, but when I try to run all of a sudden my legs feel heavy, I get dizzy, I have zero energy. I’m losing weight but not eating low carb FWIW.

Will this pass? I expected lower energy/performance with a calorie deficit but I didn’t expect it to feel like this. I miss running.

anyone here into bodybuilding or serious lifting while on zepbound?

I’ve been researching GLP-1s (zepbound mainly) a lot and the fat loss results seem amazing, but I keep seeing mixed opinions around muscle retention during aggressive weight loss. Some people say high protein and heavy lifting are enough, while others mention adding recovery-focused peptides or changing training volume to avoid looking flat or losing strength.

Curious how people here are balancing fat loss with maintaining size, strength, and overall physique quality while using zepbound.

New to GLP-1. Going to start soon. My question is, when do you take the shot AM or PM? On an easy day or on a rest day?

My current run schedule is:
Monday - Easy
Tuesday - Rest
Wednesday - Speed session
Thursday - easy
Friday - easy
Saturday or Sunday - 1 rest day and 1 LR (I don’t always run the LR on the same day because I often will swap it depending on weather or race).

So it sounds like Monday would likely be the better day or Sunday night? Is that right?

Thank you!

(Male, 36 years old)

Starting weight and height, May 2025: 265, 6'0"

Starting weight, August 2025, for 2.5mg Zepbound: 240ish, 6'0"

Today's weight, May 2026, for 7.5mg Zepbound: 207, 6'0"

While what I'm doing doesn't necessarily work for everyone, for those that are doing strength training primary/cardio secondary, I thought I'd share my update.

-I've primary dosed 1.25/2.5mg over the 9 month stretch I've been taking Zepbound. I've found this dose helps to reduce exercise fatigue as well as allows for better sleep and calorie intake. 1.25mg is also my maintenance dose, I've realized.

-My focus since dropping the first 25 pounds on cardio and fasting alone was to preserve and grow muscle mass, if possible. I've increased my muscle mass % by body weight over the continued drop; 6%.

-I only take 5mg or higher if I'm at a plateau or taking a break from exercise to rest a sore knee or shoulder.

-I only take 7.5mg or higher to reduce drinking and quit smoking (sad but true, and it works). I've been nicotine free for a month now. I've rehabbed my drinking habits to not have that daily cocktail, but still drink on weekends. I don't plan on increasing my dose further, but have the means to.

-Shot day has to be on a Wednesday morning; this guarantees at least 3 productive work-outs a week, and 2 that are usually sad and exhausting. No exercise on weekends. It also helps me to be productive with my day job on the first half of the week. Additionally, I'm one that struggles to sleep on Zep - always take a benadryl or 50mg CBD gummy on shot day and the day after, if it's bad. Usually by day 4, I can sleep ok, and by day 5 (Sunday) I get a very restful night of sleep (9-11 hours).

-Squats and deadlifts aren't your friend unless you're getting enough fiber, water, and magnesium citrate in your system. Over that same timespan, I've encountered two hemorrhoids as a result of the constipation and the core-strain. I hadn't ever had any previously.

-Nausea: I've never had the true nausea, but I get a pretty rough feeling like something is caught in my throat and I can't talk on anything higher than 5mg. I went to Brasil in October and my girlfriend recommended Ondansetron to me. It's my new best friend. 8mg a day, first 3 days after the shot. Occasionally, you might need it up to 5 days. It completely defeats the nausea.

Can one get an Rx for tirz with 20lbs to lose and a BMI below 27? Gained 20lbs over peri and menopause, also have rising insulin and cholesterol labs. Or do I need to lie on the intake? Thanks!

I’ve been on Tirz since November. Am down 20lb. Exactly the speed of loss I am looking for. everything is good enough except my sleep. I am tired. my sleep is garbage.

I took a week off and slept like a dream.

Anyone else find their sleep impacted?

I wasn’t expecting much after reading mixed reviews, especially around delivery times, so I kept my expectations low. Placed my order on a Saturday and was honestly surprised when it arrived today, Monday via UPS. Everything came well packaged, with proper cold handling and clear instructions included.

Overall the process was smoother and faster than I thought it would be. Just sharing my experience in case others are in research mode like I was.

Week 4, Wegovy 0.25, so far so good.

I noticed that the only times I get to binge now are the first 2 days after long runs / races. I do pay attention to how much carbs I consume and the meal after my runs, however I still fall into the binge pattern.

Other than that, I do feel positive effects from wegovy and luckily, it has not interfered that much with my training.

I’m less worried about the physical impact bingeing has on my body and more about the mental toll it takes. Every time it happens, I feel like I’m slipping back into a dark place.

I’m already in therapy and have a supportive doctor. I’m mainly curious whether other athletes here go through this too and what has helped you. I’m only looking for personal experiences

Hey everyone, for reference I’m 24M, 5'8, 180 lbs, around 17–20% body fat, and I’ve been working out for a while, mostly powerlifting.

I want to try cutting down to at least 10–12% body fat and wanted to see if anyone here has done something similar with Tirz, what your dosages were like, and how the cut went overall.

I’m planning on cutting for around 8–10 weeks.

I’ve been on tirz 17 months, and have another few months to goal weight/maintenance at my current rate of loss. I exercise far more on Saturdays and Sundays due to my long work hours in the office. My shot day has always been Thursday to keep the weekend munchies at bay, however, with my weekend exercise schedule I find that I’m not fueling enough plus I get 48 hour post-shot headaches (even though I stay week-hydrated). I’m thinking it would be smart to move my shot back to Monday morning or Sunday night as I’ve read a lot of people on here do. I’m assuming the smartest way is to move it back one day a week for the next 4 weeks along with cutting my dose by one seventh (using Fat Scientist) since I’ll be dosing every 6 days for 4 weeks. Then full dose again on week 4. Thoughts?

Hey all… looking for some good pre workout meals or ideas for someone who works out in the early morning hours. Any ideas would be greatly appreciated.

Hi all,
I started on a compounded version of Zepbound about 2.5 years ago and initially lost around 25 lbs. Unfortunately, I’ve regained most of it and am currently only down about 8 lbs overall.
For context:
Male, 5'10
~202 lbs
Lifting weights 3–4x/week consistently
Also doing cardio and PT/core work
Recently focused heavily on muscle building and increasing protein intake (~160–180g/day)
The good news is I’m definitely getting stronger and can see muscle development in my shoulders, arms, chest, etc.
The bad news is I think I unintentionally turned my “recomp” into a mild bulk:
strength up
appetite up
muscle up
fat up too (especially belly/chest)
I’m realizing I probably need to:
tighten calorie tracking
keep protein high
clean up food quality
reduce hidden calories/sugar/sauces/snacking
The issue is that at 10mg, my appetite no longer feels very suppressed — especially with the amount of training I’m doing.
I’m debating asking my doctor about increasing to 12.5mg.
For those who lift seriously while on Zepbound:
Did increasing dose help with appetite control during a cut/recomp?
Did it hurt gym performance or recovery?
Were you able to lose fat while maintaining strength?
Would appreciate any experiences or advice.

Hi all! I posted this question in another group and someone suggested posting here too.

I'm a reasonably active person, but do not consider myself an athlete. I walk, dance, and lift weights, each a few times/week.

I've been on tirzepatide for about a month and have an event coming up which will involve 3-4 hours of sustained cardio. I've done this for years, but I am concerned about my stamina with my reduced calories. I will have access to water during the event but it will be challenging logistically to have anything else.

Does anyone have advice on how to best prepare, or what to avoid?

Usually, I have a protein smoothie and a big glass of water with electrolytes for breakfast, then sip coconut water/ have a few nuts while we wait to start.

Thanks so much!

Any lady cyclists here who can make recommendations on chamois and saddles that make for comfortable longer distances? Especially after body composition changes.

I did a 34 mile race this weekend and did really well for me, so I'd like to start bumping up mileage. Usually it takes me all summer to built back up to that mileage so I would like to try for 50 is August. I finally figured out my fueling and hydration but I was so uncomfortable in my saddle I'm worried it will keep me from hitting those goals.

Background: June is my 1 year zepversary. I've lost 45lbs since starting, including a lot of volume from my butt/glutes. My normal ride is a salsa journeyer and has always been very comfortable. This season it has been really hard to feel comfortable in my saddle. I start to get really sore after 10-15 miles. I have my factory seat and favor pearl izumi shorts.

Are you an adult in the US currently using an FDA-approved GLP-1 medication for weight management? You may be eligible to participate in a research study.

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53 yo male, start 220 lb now 185 lb in 5 months. 2.5 mg only no change First 3 months lost 30 lb Last 2 lost 5 lb

My goals: Healthy recomp Avoid looking deflated/flat Avoid exceedingly loose skin Become athletic feeling and looking

Former recreational athlete (reviving athlete): endurance sports like running and tri, weight training back in the day.

Kept fueling like an athlete in 30s and 40s. But became sedentary-ish thanks to work and kids and well I’m the problem really but getting fat happened.

Since starting Zepbound: Running: 2-4 miles daily with the odd long run (6-8 miles). Occasional 5 k races.

Last 2 months:

Lifting: full body circuit 2-3 times per week replacing run days when I lift.

Increased focus on recomposition. More deliberate fueling with protein focus. Eating more, but still very clean.

I look more muscular (slightly) and get compliments from people who know me

Zepbound still highly effective at moderating hunger and food noise. Makes it easy for me to make deliberate food choices and limit intake. I’m not honestly sure if higher dosage would help more with hunger - it’s mostly controlled.

Daily scale readings now much more erratic with sharp peaks and valleys: Amplitude: plus minus 2 lb from mean every 4-5 days Loss trend mostly flat maybe slightly downward

I am more than ok with slow progress! My doc is against increasing Zep yet and I’m mostly ok with that because I’m concerned about under-fueling muscle and recomposition.

But I wonder if I’m in a plateau that won’t break.

Questions: have others been here/done that? What next? Are the fluctuations normal? Do I just wait out the weight loss trend? Do I focus on further calorie cutting? Other tips?

Thank you!!

To clarify: 5-6 so I'm still plenty chunky. Id like to be around 150-160 - I was once much lower but would rather be realistic and more muscular/stronger.

I think the reason I'm not losing much weight is that I'm maintaining or adding muscle and my deficit is way lower because I'm trying to fuel stength and runs.

My central question is how much calorie restriction can I take before hurting these other goals?

I couldn't think of a better title - I don't have a specific goal weight. I'm a 39 year old male between 141-142#, but I wanted to get between 15%-20% BF and get some lean mass back.

I started at 175# (and even more a few years ago before Tirz). I haven't been active in the gym since about 2021, but I am a very active biker/skiier/hiker. I was in the best shape of my life in April of 2020 for sure.

I'm currently on 5mg/.5ml vials from Lilly Direct and my weight loss has slowed as I probably need to tweak my meal prep and eat slightly less. It's at the point now where eating less starts to get difficult (messes up my sleep, lethargy, etc) but I've also noticed that maybe 5mg at my current weight might be too much? I feel like I'm getting more side effects than normal. Anhedonia is one which I typically didn't have issues with before though maybe mildly.

I am still able to increase my lifts at the gym but not really making a ton of progress right now. I was thinking about going down to a maintenance dose of 2.5 or doing a split dose of 5.0.

This is the least I have ever weighed since I was probably 18 or 19 - I only have a little bit of fat on my love handles (barely) and some minor fat on my chest and stomach. Usually in the past when I got down to about 145# I appeared to be a bit skinnier (i'm guessing because I had more muscle 5+ years ago). If I flex, I can definitely see some abs.

I had a dexa scan when I was about 147# and I was at 21.5% BF.

I am tempted to try and focus on losing just a tiny bit more fat, but I might benefit from reducing the dose and just focusing on a good diet and lifting.

Any thoughts?

Helleur!

A couple of weeks ago I started Tirz. Binge tendecies and food noise has always been a struggle. My meals and exercise were never the problem for my weight gain. Absoutely love to play sports and also started going to the gym in more recent years. I try my best to make nutritional meals and have come a long way. Tirz really helped me quit all the destructive behaviours. After a short time of nausea and too much surpression (which lead to a bit of tiredness) I can now eat my proper meals again.

Unfortunately I feel like tirz impacts my stamina and energy in the gym. When I am not working out I feel great, but I am unable to give it my all in the gym and during kickboxing practice. During cardio/boxing I just feel out of breath and when lifting I just run out of energy real quick. I first blamed eating too little. Now that I’ve got that in check I still feel the same and it also doesn’t quite explain the stamina part. I have tried a couple of things when it comes to food like eating more carbs before training, elektrolytes and magnesium. I’m just unsure, what am I missing?

Maybe I just want too much. I’m really trying to just maintain muscle for now, but lifting my usual weights is quite hard and it kinda bums me out. Fatigue comes so much quicker. I already decided to take a step back and hit the gym a day less. Just scared to lose my progress. Same thing for boxing, I was doing really well and happy with how my stamina was improving. Now I’m struggling with keeping my arms up and just feeling like I have no stamina. I really wanted to lose weight, but also stay fit.

Anyone that recognizes this? I’d love to hear some advice and things that worked for you.

I hit goal about 6 weeks ago, and I’ve lost the majority of my weight while being on 5mg of Zepbound. I’ve been on this dose since last July 2025, and the weight loss for the last 15 pounds definitely slowed down. Taking me about 4 months to lose the last bit.

I’m currently under goal at 117, but I fluctuate between 118 and 120. I had a follow up with my doctor at the end of April and he said I could stay on 5mg, but he wants to monitor my weight to make sure I don’t go below 18 for BMI. For reference I am 5’1 inches, and just an overall small framed person (now that I can actually see my frame!)

I’ve been building up my weekly mileage and at 13 miles right now. My half is in October, and I was wondering if anyone stayed at a dose like mine and kept at weekly injections and didn’t have any training/fueling issues. I am noticing that for my 7 mile runs I have to fuel two hours prior or I’m running with a sloshy belly. This will be my third half marathon, but the last one I did was 10 years ago, and I was actually 40 pounds heavier then. I’m in this great spot right now where I don’t really have any side effects from the injection (for example I take my injections on Sunday morning and we were in New York City Sunday through Tuesday. I was able to eat and enjoy myself and eat a significant amount of food and not gain any weight) but I also don’t wanna get to peak and training and realizing that this dose is potentially holding me back either speed or distance or fueling.

Any thoughts or feedback would be appreciated. I have about 2 months worth of my current dose in the fridge and my doctor said anytime I want to lower the dose he will call it in.

TIA!