DUBb FITNESS
MEDICAL STRONG · GLP-1 PROGRAM
November 2026
CHAES
4-WEEK PRE-GLP-1 NUTRITION PLAN
Phasic Periodization ✦ 30-Day Shred Protocol (Advanced)
InBody570 · November 3, 2026 · 44-Year-Old Male
GOAL: Lose 2–4% body fat in 30 days (target: ~22–24% BF) without sacrificing muscle — entering Tirzepatide with clean nutrition habits, a trained metabolism, and a proven fasting rhythm already in place.
4-Week Overview at a Glance
| Week | Phase | GLP-1 Status |
Training Day | Fasting Day |
Fast Duration | Est. Weekly Loss |
| 1 |
Metabolic Clean-Up |
Pre-Tirzepatide |
2,800 cal
180P / 394C / 56F |
1,000 cal
90P / 20C / 62F |
18 hours |
~1.85 lbs |
| 2 |
Foundation Shred |
Trz Wk 1 (2.5mg) |
2,600 cal
180P / 344C / 56F |
900 cal
85P / 15C / 56F |
20 hours |
~2.13 lbs |
| 3 |
Deeper Shred |
Trz Wk 2–3 |
2,400 cal
180P / 294C / 56F |
800 cal
80P / 10C / 49F |
22 hours |
~2.42 lbs |
| 4 |
Peak Shred |
Trz Wk 3–4 |
2,200 cal
180P / 244C / 56F |
700 cal
75P / 10C / 40F |
24 hours |
~2.71 lbs |
Projected 30-Day Outcome (3 training days + 4 fasting days/week): Total ~9.1 lbs scale weight loss → ~6.8 lbs pure fat → 26.4% → ~24.1% BF (-2.3%). With Tirzepatide's additional metabolic effect active in Weeks 3–4, expect 2.5–3.5% total BF reduction.
The Science Behind the Plan
Fat Loss First. This framework establishes getting lean as the first domino — elevated visceral fat (Chaes = Level 12) directly impairs insulin sensitivity, hormone production, and nutrient partitioning. Fix the foundation first.
Carb Cycling:
- Training day: 10% below maintenance TDEE
- Non-training day: 20% below maintenance TDEE
Carb Timing: 60–75% of carbs front-loaded in the pre/intra/post training window. Evenings shift toward protein + fat.
Macros: Protein 0.8g/lb bodyweight. Fat at 0.75g/kg LBM = 56g locked. Carbs fill the remainder.
Electrolytes: Magnesium glycinate 400mg before bed every night.
Chaes = Advanced Level. Experienced lifter who can sustain 20–24 hour fasts. This protocol builds metabolic flexibility (MFL) — the ability to run on both glucose AND fat — which Tirzepatide will accelerate dramatically.
Fasting Days (Advanced): 18-hr Week 1 → 24-hr Week 4. OMAD-style compressed eating. High protein, high fat, minimal carbs.
Protein Rule: 0.8g per lb of bodyweight. Chaes targets 180g on training days (0.8g/lb BW) for maximum muscle protection during caloric restriction.
Carbs on Training Days: 75% in pre/intra/post-workout window. Carbs = fuel, not filler.
Water: Minimum 1 gallon (128 oz) every day. Non-negotiable.
The Math — How Your Numbers Were Set
| Calculation | Formula / Notes | Result |
|---|
| InBody BMR | Directly from InBody570 scan — overrides all formulas | 1,997 cal/day |
| Training TDEE | 1,997 × 1.55 (Moderately Active, 3-4x/week training) | 3,095 cal/day |
| Rest Day TDEE | 1,997 × 1.20 (Light activity on fasting days) | 2,396 cal/day |
| Training Day Target | Training TDEE × 0.90 (10% below — phasic periodization) → progressive step-down | 2,800 → 2,200 cal |
| Fasting Day Target | Single compressed meal window (Advanced shred protocol) | 1,000 → 700 cal (W1→W4) |
| Protein (locked) | 0.8g × 225.6 lbs bodyweight (phasic periodization standard) | 180g every training day |
| Fat (locked) | 0.75g × 75.3 kg LBM (phasic periodization) | 56g every training day |
| Carbs | Calories remaining after protein + fat → progressive step-down each week | 354g (W1) → 204g (W4) |
⚡ GLP-1 INTEGRATION NOTE
Tirzepatide starts Week 2 (2.5mg). Its appetite-suppressing effect ramps up over Weeks 2–4.
When GLP-1 kills your appetite, eat protein FIRST — always. The muscle preservation battle is won or lost at the protein level. Never skip a training-day meal entirely. If GLP-1 nausea hits, go plain (chicken + rice) but hit your protein target.
Visceral Fat Level 12 responds aggressively to Tirzepatide + this protocol — you will feel the results before you see them on the scale.
Macro split: 26% protein / 56% carbs / 18% fat — 75% of carbs in pre/intra/post-workout window
Training Day Meal Plan
| Meal | Timing |
Protein | Carbs | Fat | Cal |
Sample Foods |
Meal 1 |
Pre-Workout (90 min before) |
45g | 115g | 10g | 730 |
6 oz chicken breast or 1 cup egg whites + 1 whole egg
1.5 cups white rice (cooked) or oatmeal
1 banana or medium apple
Black coffee or pre-workout (no cream) |
Meal 2 |
Post-Workout (within 45 min) |
55g | 180g | 8g | 1,012 |
8 oz chicken breast or lean ground turkey (93%)
2.25 cups white rice (cooked)
1 cup steamed vegetables (broccoli, zucchini)
Low-sodium hot sauce or salsa |
Meal 3 |
Afternoon Meal |
50g | 65g | 20g | 640 |
7 oz lean beef (93%) or salmon
3/4 cup sweet potato
Large mixed greens salad
1 tbsp olive oil + vinegar dressing |
Meal 4 |
Evening Meal |
30g | 34g | 18g | 418 |
6 oz salmon or 85% ground beef
1/2 cup jasmine rice
1 cup roasted vegetables
1/4 avocado |
18-Hour Fast — Fasting Day Protocol
Schedule: Last meal previous evening (8:00 PM) → Fast 18 hours → Break fast at 2:00 PM → Optional small second meal/shake within 2–4 hr window
Break Fast at 2:00 PM
90g Protein
20g Carbs
62g Fat
1,000 cal
12 oz ribeye or salmon (or 10 oz lean beef + 2 whole eggs)
Large salad: mixed greens, cucumber, tomato
1/2 avocado (healthy fat to satisfy)
Olive oil + lemon dressing (no sugar)
Handful of macadamia nuts or walnuts
Optional: low-carb protein shake to hit protein target
WEEK 1 PROJECTED RESULTS
12,400
Weekly Intake (cal)
6,469
Weekly Deficit (cal)
Macro split: 28% protein / 53% carbs / 19% fat — 75% of carbs in pre/intra/post-workout window
Training Day Meal Plan
| Meal | Timing |
Protein | Carbs | Fat | Cal |
Sample Foods |
Meal 1 |
Pre-Workout (90 min before) |
45g | 90g | 10g | 630 |
6 oz chicken breast
1.25 cups white rice (cooked)
1 small banana
Black coffee or pre-workout |
Meal 2 |
Post-Workout (within 45 min) |
55g | 168g | 8g | 964 |
8 oz chicken breast or lean turkey
2 cups white rice (cooked)
1 cup steamed vegetables
Low-sodium seasoning |
Meal 3 |
Afternoon Meal |
50g | 55g | 20g | 600 |
7 oz salmon or lean beef
1/2 cup sweet potato
Mixed greens salad
1 tbsp olive oil + vinegar |
Meal 4 |
Evening Meal |
30g | 31g | 18g | 406 |
6 oz salmon or ground beef
Steamed greens (asparagus, broccoli)
1/4 avocado
If GLP-1 reduces appetite — eat protein FIRST |
20-Hour Fast — Fasting Day Protocol
Schedule: Last meal previous evening (8:00 PM) → Fast 20 hours → Break fast at 4:00 PM → Optional small second meal within 2–4 hr window
Break Fast at 4:00 PM
85g Protein
15g Carbs
56g Fat
900 cal
10–12 oz ribeye or salmon
Large salad with greens and cucumber
1/2 avocado
Olive oil dressing
Few nuts if still hungry
GLP-1 may suppress appetite — always hit protein before fat
WEEK 2 PROJECTED RESULTS
11,400
Weekly Intake (cal)
7,469
Weekly Deficit (cal)
Macro split: 30% protein / 49% carbs / 21% fat — 75% of carbs in pre/intra/post-workout window · GLP-1 appetite suppression now active
Training Day Meal Plan
| Meal | Timing |
Protein | Carbs | Fat | Cal |
Sample Foods |
Meal 1 |
Pre-Workout (90 min before) |
45g | 85g | 10g | 610 |
5 oz chicken breast + 2 whole eggs
1 cup white rice (cooked)
1 small banana or berries
Black coffee |
Meal 2 |
Post-Workout (within 45 min) |
55g | 135g | 8g | 832 |
8 oz chicken breast
1.75 cups white rice (cooked)
1 cup mixed vegetables
Smaller portions — FINISH protein first as GLP-1 kicks in |
Meal 3 |
Afternoon Meal |
50g | 50g | 20g | 580 |
7 oz salmon or lean beef
1/2 cup sweet potato (smaller portion)
Greens salad
1 tbsp olive oil |
Meal 4 |
Evening Meal |
30g | 24g | 18g | 378 |
6 oz salmon or ground beef
Roasted vegetables
1/4 avocado
If too full: eat avocado FIRST (healthy fat), then protein |
22-Hour Fast — Fasting Day Protocol
Schedule: Last meal previous evening (8:00 PM) → Fast 22 hours → Break fast at 6:00 PM → This is advanced — if struggling, 20 hrs is acceptable
Break Fast at 6:00 PM
80g Protein
10g Carbs
49g Fat
800 cal
10 oz lean beef or salmon
Salad with greens and olive oil
Small serving berries (10g carbs)
22-hr fast is advanced — if struggling, 20 hrs is fine. Protein FIRST regardless of appetite.
WEEK 3 PROJECTED RESULTS
10,400
Weekly Intake (cal)
8,469
Weekly Deficit (cal)
Macro split: 33% protein / 44% carbs / 23% fat — 75% of carbs in pre/intra/post-workout window · Full GLP-1 effect active — protein is non-negotiable
Training Day Meal Plan
| Meal | Timing |
Protein | Carbs | Fat | Cal |
Sample Foods |
Meal 1 |
Pre-Workout (90 min before) |
45g | 75g | 10g | 570 |
5 oz chicken breast + 2 whole eggs
1 cup white rice (cooked)
Black coffee
GLP-1 may reduce appetite — protein is non-negotiable |
Meal 2 |
Post-Workout (within 45 min) |
55g | 108g | 8g | 724 |
8 oz chicken breast
1.5 cups white rice (cooked)
Steamed vegetables
Eat protein first, then rice |
Meal 3 |
Afternoon Meal |
50g | 40g | 20g | 540 |
7 oz salmon or lean beef
1/3 cup sweet potato
Greens salad with olive oil
Carbs are low now — prioritize protein and fat |
Meal 4 |
Evening Meal |
30g | 21g | 18g | 366 |
5–6 oz salmon or ground beef
Roasted non-starchy vegetables
1/4 avocado
Small meal due to GLP-1 — this is normal and expected |
24-Hour Fast — OMAD Protocol
Schedule: Last meal previous evening (8:00 PM) → Full 24-hour fast → Break fast at 8:00 PM (OMAD) → If GLP-1 makes full 24 hrs uncomfortable, 22 hrs is fine
Break Fast at 8:00 PM
75g Protein
10g Carbs
40g Fat
700 cal
8–10 oz lean beef or salmon (smaller due to GLP-1)
Salad with greens and cucumber
Small drizzle olive oil
24-hr Advanced protocol. GLP-1 will suppress hunger significantly. PROTEIN FIRST regardless of appetite. If 24 hrs feels too hard, 22 hrs is a win.
WEEK 4 PROJECTED RESULTS
9,469
Weekly Deficit (cal)
GLP-1 Protocol Rules — Tirzepatide + Nutrition
1
PROTEIN FIRST — ALWAYS
When Tirzepatide suppresses your appetite (it will), you may feel full after 100 calories. That is the drug, not your stomach. Eat your protein source FIRST at every meal before anything else. Muscle is built or broken at the protein level. GLP-1 + low protein = muscle loss. GLP-1 + 180g protein = fat-only loss.
2
NEVER SKIP A TRAINING DAY MEAL ENTIRELY
If GLP-1 nausea is bad on a training day, eat plain: 6 oz chicken + white rice + water. That is an acceptable meal. What is NOT acceptable is eating nothing post-workout. The anabolic window is real and Tirzepatide does not change that.
3
1 GALLON OF WATER DAILY — MINIMUM
Tirzepatide causes fluid shifts and depletes electrolytes aggressively. 128 oz minimum every day. Add a pinch of sea salt to your water if you experience cramps, dizziness, or fatigue — these are electrolyte symptoms, not GLP-1 symptoms.
4
ELECTROLYTES ARE NON-NEGOTIABLE
Magnesium glycinate 400mg before bed every night. Sodium from food or supplement. Potassium from food (sweet potato, greens, banana on training days). These become MORE critical as the drug kicks in. Low electrolytes = poor sleep, muscle cramps, low training performance, and increased muscle breakdown.
5
THE SCALE WILL FLUCTUATE 3–8 LBS — THIS IS NORMAL
This is water and glycogen, NOT fat gain or loss. Training days with high carbs = more water retention. Fasting days = dramatic water drop. Your scale weight on Monday morning vs Saturday morning can differ by 6 lbs and both are NORMAL.
Take progress photos every 3–4 days. Trust the photos, not the scale.
6
IF GLP-1 NAUSEA HITS — DO THIS
Go to plain foods immediately: chicken, white rice, eggs, water, electrolytes. Avoid fatty/greasy foods and high-fiber vegetables on those days. Eat slow, eat small. Do NOT abandon the protocol — reduce portion size but keep the structure. Nausea usually resolves within 1–2 weeks at 2.5mg.
7
VISCERAL FAT LEVEL 12 IS YOUR TARGET
Tirzepatide has a direct, clinically proven effect on visceral fat reduction independent of dietary restriction. Combined with this carb-cycling protocol, your visceral fat will respond aggressively.
Level 12 → Level 8–9 is a realistic 90-day target. This is the fat that matters most for health, hormones, and performance.
8
TRAINING DURING THIS PHASE
During fat loss, training goal is to
RETAIN strength, not burn calories. Lower volume, higher intensity. Keep compound lifts in. Do NOT add extra cardio to accelerate fat loss — the fasting days and GLP-1 are doing that work. Adding excessive cardio risks muscle breakdown and suppresses recovery.
WEEK 1 CHECK-IN
Weight_______ lbs
BF% (if scanned)_______ %
Avg Training Cal_______
WEEK 2 CHECK-IN
Weight_______ lbs
GLP-1 Side EffectsY / N
Avg Fasting Cal_______
WEEK 3 CHECK-IN
Weight_______ lbs
Energy / Strength1–10: ___
Nausea Level1–5: ___
WEEK 4 CHECK-IN
Weight_______ lbs
BF% (re-scan)_______ %
BF% Change_______ %