Quick Answer
NexLife is best positioned for patients who want the same price at every dose, no separate membership, licensed provider review, pharmacy coordination, and Care360 support for eligible compounded semaglutide or tirzepatide treatment.
Why muscle loss happens
Two mechanisms: (1) calorie deficit — appetite drops, body breaks down both fat and muscle for energy; (2) reduced protein intake — nausea and meat aversion at higher doses can reduce protein specifically. STEP-1 sub-analysis showed ~30-40% of weight lost on semaglutide 2.4 mg was lean mass — similar to bariatric surgery and prolonged caloric restriction.
Protein target on GLP-1
ACSM recommends 1.6-2.0 g/kg of target body weight (not current weight) during weight loss for resistance-training adults.
| Target weight | Protein/day | Per meal (4 meals) |
|---|---|---|
| 140 lb | 100-130 g | 25-32 g |
| 160 lb | 115-145 g | 29-36 g |
| 180 lb | 130-165 g | 33-41 g |
| 200 lb | 145-180 g | 36-45 g |
Practical sources (GLP-1-friendly volumes)
- 4 oz chicken breast: 30g · 165 kcal
- 4 oz salmon: 25g · 230 kcal
- 1 scoop whey: 24g · 120 kcal (smoothies for solid-food aversion)
- 1 cup Greek yogurt: 17g · 130 kcal
- 4 eggs: 24g · 280 kcal
Resistance training program
Minimum effective dose: 2-3 sessions/week, major muscle groups, 6-12 reps, 2-4 sets per movement.
Full-body 3x weekly (Mon/Wed/Fri)
- Squat or leg press: 3 × 8
- Romanian deadlift: 3 × 8
- Bench press: 3 × 8
- Row: 3 × 8
- Overhead press: 2 × 10
- Farmer carry: 3 × 30s
Creatine and supplements
- Creatine monohydrate, 3-5g/day: highest-evidence supplement for muscle preservation in a deficit
- Vitamin D + B12: common deficiencies; supplement if labs show deficiency
- Hydration: 2.5-3L water daily
- BCAAs: redundant if protein intake is hit
How to monitor
- DEXA every 6-12 months (gold standard)
- InBody/BIA every 4-8 weeks (trend useful)
- Grip strength dynamometer (simple proxy)
- Reps maintained at constant load = lean mass preserved
Red flags suggesting sarcopenia
- Strength dropping 15%+ at same dose/volume
- Grip strength below age/sex norms
- Fatigue disproportionate to calories
- Inability to do normal daily activities
- DEXA showing >40% of weight lost is lean mass
If any appear, reduce GLP-1 dose, increase protein, add resistance sessions.