Mournjaro July Starters 2nd thread

[MeridaBrave]

New thread.

First post re: lifting heavy.
I mentioned on the other thread about lifting heavy for 6-8 reps and I was told it was bad advice. Clearly it’s not my advice made up by me - it’s from world leading female health doctor expert Stacey Sims. There is plenty online from her (loads of podcasts) so have a listen. I’ve been lifting this way for 3 years since the outset of menopause symptoms, on her advice and I have significantly increased muscle size and strength. She also has written a couple of books which are excellent.

Clearly this can only be done with good form or it will lead to injury. Either use a PT (as suggested on the last thread) or use the resistance machines in the gym which basically lock you into the correct position.

It’s a good idea to overshoot by 2-3kg as that’s the amount of water weight you can retain / gain after a carby meal.

Ha me too- away at AI resort so no idea about weight. Similar incident with my bikini top! Also brought a few clothing items with me that are far too big 😬

Weigh in day for me today. A good week this week after no loss last week, 1.5kg down. So SW 89kg, CW 74.5kg, GW 70kg. 12 weeks in, 14 kg down and A tantalising 0.5kg over a healthy BMI!

I did a cheeky weigh today (my weigh day is usually Friday) and I've lost 0.60kg. Even after a bad weekend (had Chinese Saturday night and then the leftovers yesterday).

I'm so relieved that the scales are moving again after two weeks of no loss. I do worry easily, I'm so scared of it not working anymore. I've never had a diet work before, so a small part of me is just waiting for it to fail and the weight to come piling back on.

So good esp after a weekend. You’ll see another kg or so will come off if you are careful until Friday - I weigh daily and a bigger (carby) meal at the weekend often meals a 1kg gain overnight

SW 12st 7lbs
CW 11st 6lbs
TW 10st

I'm at week 10/11. I was down to 11st 4lbs then we had a wonderful holiday in Ireland. I gained 2lbs but am happy with that. Had some alcohol, few chips, chowder etc. Back on track today.
I started 7.5mg yesterday but only took half a dose

I just found half a twix that I had forgotten about. Never in my life have I forgotten half a twix was in the fridge. Not only had I forgotten it, I PUT IT BACK!!!! 😂

I know, I had the same with a twirl. DH started it and left it open in the fridge and I didn’t eat it - eventually he ate it but it sat there for a couple of weeks. I saw it everything I opened the fridge. Madness.

Yep, last night I was peckish while cooking dinner so treated myself to a few pringles (weighed them out and everything!). Got busy with dinner and as I was serving up realised there were a couple of forgotten about, even when I remembered I couldn't be bothered eating them!

Woo Hoo 🎉 🥳. Today my BMI is 25! I am officially “healthy” 😆. I know it’ll bounce, because apparently I lost 0.6kg yesterday and I can absolutely assure you I did not have a 4000 calorie deficit. But still, it’s nice to see it on the scales for the first time since cancer / menopause 😀. Feels like I’m getting my body back.

🥳🥳🥳

Can I please ask for some advice on goal weight, stocking pens, and winding down the MJ journey.

SW: 77kg (BMI 28.5)
CW: 70kg (BMI 26.1)

I'm South Asian, so NHS recommends BMI of less than 23 (62kg). I have only briefly been that weight in my entire adult life, and don't think I could maintain at that level! I would be happy with 65-67 which I could maintain. I lead an active life - 2-3 spin and weights classes and 3-5 yoga classes a week, and I eat (mostly) whole foods/plant based meals. I've maintained 65-67 in the past. Should I just aim for a weight I know I can maintain or try to go down to the NHS recommended one?

The weight loss has slowed down a bit even though I've just gone up to 5mg and the suppression is strong. Assuming I get to goal in one or two pens, how should I be aiming to titrate down? Does it make sense to get a 5mg pen (for about £175) and use it for two or more months on 2.5 and then 1.25 doses or get a couple of 2.5 pens (£140) to titrate down. Makes financial sense to get the 5mg pens but I guess I'm asking how effective these pens are for 2-3 months instead of the recommended month. Should I get a 5mg pen and use it for 2-3 months to titrate down or get 2.5mg and use that as recommended?

Also, I'm a little concerned if I put on a few kgs (in the next year), I won't be able to get any more pens as I will be within the healthy BMI, so should I get one or two to stock? Or should I just go cold turkey and rely on the traditional methods to lose (which used to work well for me in the past, but have proven much more challenging since I hit perimenopause!). So, should I stock a pen or two to help with any blips in maintenance (5 or 2.5?)?

Thanks in advance!

Re: pens, move to Swift. As long as you order 1 pen, you can take up to a years gap and then reorder. I’m currently taking 2.5mg from a 5mg pen. At some point I’ll take a gap in ordering.

Re: weight goal. People put too much emphasis on a weight goal, what’s more important is body composition, ie fat and muscle mass. It’s good you are lifting weights, but it’s unfortunately common for South Asians to be low on muscle mass especially if they are mostly plant based.

There are different ways of assessing a good a good goal weight; ideally you want to end any diet with lower body fat (perhaps under 25%) and a decent muscle mass (Google FFMI as a way of measuring whether you have adequate muscle mass), ideally you’d want an FFMI of 15 or higher. if it’s low then increase weight lifting and protein intake. The risk of a low muscle at the end of a diet is that the body really wants to gain the muscle back so there is intense hunger to encourage you to eat and this can result in fat gain. Ie it will be very very hard to maintain your new lower weight if your muscle mass is too low.

You say “weight classes”, what do you mean by this? I ask as some weight classes like bodypump are with light weights and can be less useful. Re: protein intake, aim for 2x weight in kg, eg I weigh 60kg so eat 120g a day.

Thanks so much, Meridabrave! That's super helpful.

Re weight goal, I am tracking fat percentage and muscle as well (have a body composition scale). I do body pump but with heavy weights (40 for squats etc, and yes, I see a lot of others use teeny weights and it is pointless, unless just starting out). I was doing PT but with a gym membership, yoga studio membership and WLI, I just couldn't afford it (also in terms of time)!

I did read a scientific study that indicated that the reason for a lower recommended BMI for South Asians is because they tend to have higher visceral fat at lower BMIs. My visceral fat is at 8% (overall body fat at 31% but aiming for 25% as you suggest too). I am watching my protein but it is a challenge as a vegetarian (that doesn't particularly enjoy cheesy food). Only so many chickpeas, I can eat! My muscle mass is 45kgs so in the 'high' range.

I will check out Swift. Thanks, again. Really appreciate the super helpful and targeted advice.

Yes - that’s good for bodypump - I do a 10kg on each side for chest, as you say most don’t push it. It’s also worth using the weight machines in the gym, don’t need PT for that; do heavy enough that you can only manage 8-10 rep.

re: fat, if it’s 31% then I think could keep on going, perhaps have 24/25% as a goal? I don’t know what 8% means for visceral, but ultimately it comes down to waist measurement.

re: protein, not eating enough will affect the muscle you can retain. I like the vegan Wondershake by protein works. Also in the long run, will be easier to
maintain Weight with higher protein. If you eat eggs l like the two chicks egg white. I made omelettes wit 2 eggs and 100-150ml whites.

I

Thanks, MeridaBrave! Have registered with Swift. And, will try the gym machines. Will ask one of the instructors there for some suggestions.

8% visceral is actually in the green 'average range' so I'm doing okay on that front. Yes, but overall do plan to keep going till I get to 25% fat. Still plan on losing another 5kg atleast so hopefully that should do it.

Well done on your journey and the fabulous weights routine! So impressed with strong women!!!

p.s. my FFMI is 19. Thanks for pointing to me that @MeridaBrave

19 is excellent - clearly plenty of muscle. Although note that the BIA scales I find under estimate fat (I’ve had both bodypod and dexa done in past 13 months)… either way a very safe margin of error.

In that case I’d say try and get bodyfat a bit lower, should be able to maintain with more protein/ continue lifting / and maybe microdose.

Reporting back on cholesterol
So at work medical total cholesterol crept up to 5.1 and LDL up to 3.0. When I started Shemed they tested and LDL up to 3.25…

Just had another blood test done by GP (I was due a thyroid test and asked for cholesterol at same time).

Good news- cholesterol now 3.6 and LDL is 1.7.

Very happy with this…

That's fantastic news@MeridaBrave! Well done!

Just a bit of a vent really. Just started my second 5mg pen with Voy. Have been really pleased with them and their customer service but I don't really need the extra support so thought I would shop around and see if I could get my next pen for a bit less. Tried Pharmacy2U who took my money immediately but then queried a mention of an eating disorder on my medical record when I was 16. I paid £30 to get a letter from my doctor stating (correctly) it was 'anorexic tendencies' rather than a diagnosed eating disorder and that no further input had been needed since then. They then sat on that info for a week until I complained and then they cancelled my order due to a 'history of eating disorders'. I get it that they have their prescribing rules but... and they still haven't refunded me yet. I then tried IQDoctor, this was my bad, I put an old card in at check-in by mistake so the order was rejected but now they say I'm not a new customer so I can't use a code. I'm now trying PillSorted. Did their weight verifications videos, haven't received an email to say whether they submitted okay/were acceptable so thought I'd better just book the Zoom and then no-one turned up on it! So have now had to email them to ask what is going on. Think I might just suck up the higher price with Voy who have never given me any issues at all!

That sounds really frustrating @Doireallywanttodothis I hope you get it sorted soon. I've had great service from Pharmacy Express but they don't seem to be that cheap for 5mg.

I'm having a pretty good week, hopefully it will show on the scales but I'm not convinced - haven't been doing as much exercise so that might hold it back. But my dose on Friday was the 5th dose from that pen and I took all the remaining liquid which was about 0.7mls. Only a tiny bit more than normal but I do seem to have had a bigger effect from it which is interesting. I'm going to stick at 2.5mg for now as the weight loss is good, but if I do want to move up in the future I think I will definitely do it in small increments.

My mounjaro journey is coming to an end - I can't afford it anymore.

Has anyone moved from Mounjaro to Ozempic? Would I have start Ozempic @ 2.5mg? The website is not very clear

Oh no. I’m using Swift and I’ve been really impressed, with their speed, and their pricing is competitive. Maybe email them and ask.

I understand that some providers are letting people start on higher doses but seems to vary.. I know that’s not helpful!