DUBb FITNESS — Cindy's Tirzepatide Nutrition Plan

DUBb FITNESS · Tirzepatide Medical Weight Loss Program

CINDY'S NUTRITION PLAN

Personalized for 197 lbs · 48% BF · 39F · 12-Week Cycle 1 of 3 · 06.06.2026

Mon / Wed / FriTraining Days

Tue / Thu / Sat / SunFasting Days (OMAD)

💉 TIRZEPATIDE — TUESDAYS ONLY (FASTED)

Training Day Cal

2,561

BW × 13 — Mon/Wed/Fri

Fasting Day Cal

1,379

BW × 7 — OMAD Tue/Thu/Sat/Sun

Daily Protein

87g+

LBM × 0.85 — Both days

Weekly Deficit

~1,704

≈ 0.5 lbs/wk → 6 lbs Cycle 1

Body Composition Snapshot

Stats as of 06.06.2026 · Goal: 35% BF (~157 lbs) by Cycle 3, Week 36

Body Weight

197 lbs

Cycle 1 Start

Body Fat %

48%

Goal: 35% (Cycle 3)

Lean Body Mass

102.4 lbs

46.47 kg — protected by protein

Fat Mass

94.6 lbs

197 × 48%

BMR (Katch-McArdle)

1,374 cal

370 + (21.6 × 46.47 kg)

TDEE

2,129 cal

BMR × 1.55 activity multiplier

📊 12-WEEK HONEST PROJECTION

At ~0.5 lbs/wk: ~6 lbs lost in Cycle 1 → ~191 lbs / ~46% BF.
The 35% BF goal (~157 lbs) requires 37–51 lbs of fat loss = 3 full cycles (36 weeks).
Cycle 1 builds the foundation — habits, Tirzepatide tolerance, fat-burning capacity.

The DUBb 7-Step Nutrition Formula

Every number below is calculated from Cindy's actual body composition — not a generic template

Fat Mass

197 lbs × 48% = 94.6 lbs

94.6 lbs

Lean Body Mass

197 − 94.6 = 102.4 lbs

102.4 lbs

Daily Protein Target

102.4 lbs LBM × 0.85 — same on ALL days

87g

Training Day Calories

Body Weight × 13 cal/lb — Mon/Wed/Fri

2,561 cal

Fasting Day Calories

Body Weight × 7 cal/lb — OMAD Tue/Thu/Sat/Sun

1,379 cal

Protein Calories

87g × 4 cal/g = 348 cal — same both days

348 cal

Fat Calories (30% of Total)

Training: 2,561 × 30% ÷ 9 = 85g · Fasting: 1,379 × 30% ÷ 9 = 46g

85g / 46g

Carbs (Fill the Remainder)

Train: (2,561 − 348 − 765) ÷ 4 = 361g · Fast: (1,379 − 348 − 414) ÷ 4 = 154g

361g / 154g

💪 TRAINING DAY MACROS (Mon/Wed/Fri)

Macro	Grams	Calories	%
Protein	87g	348	14%
Fat	85g	765	30%
Carbs	361g	1,444	56%
Total	—	2,557 cal ✓	100%

🔥 FASTING DAY MACROS (Tue/Thu/Sat/Sun)

Macro	Grams	Calories	%
Protein	87g	348	25%
Fat	46g	414	30%
Carbs	154g	616	45%
Total	—	1,378 cal ✓	100%

7-Day Weekly Schedule — At a Glance

Train 3 days · Fast 4 days · Weekly deficit: ~1,704 cal · ~0.5 lbs/week

Monday

TRAIN

2,561 cal

Strength 45–60 min · 3 meals · No fast

Performance fuel. 3 full meals. Hit protein first.

Tuesday

FAST

✓ INJECT (AM)

1,379 cal

LISS Cardio 30–60 min fasted · 20–24 hr fast · OMAD 5–7pm

Fat burning day. Tirzepatide + fasted LISS = maximum lipolysis.

Wednesday

TRAIN

2,561 cal

Strength 45–60 min · 3 meals · No fast

Replenish carbs. Train hard. Protein at every meal.

Thursday

FAST

1,379 cal

LISS Cardio 30–60 min fasted · 20–24 hr fast · OMAD 5–7pm

Deep fast day. Cardio fasted. Optional 2nd cardio 5–7pm.

Friday

TRAIN

2,561 cal

Strength 45–60 min · 3 meals · No fast

End-of-week performance. Strong training session.

Saturday

FAST

1,379 cal

LISS Cardio 30–60 min fasted · 20–24 hr fast · OMAD 5–7pm

Weekend deep burn. Stay busy. Water + black coffee socially.

Sunday

FAST

1,379 cal

LISS Cardio 30–60 min fasted · 20–24 hr fast · OMAD 5–7pm

Prep week ahead. Meal prep for training days. Rest well.

📅 WEEKLY CALORIE MATH (BW × 13 / BW × 7 Formula)

Training days: 2,561 × 3 = 7,683 cal | Fasting/OMAD days: 1,379 × 4 = 5,516 cal
Weekly total consumed: 13,199 cal | Weekly TDEE: 14,903 cal (2,129 × 7)
Weekly deficit: ~1,704 cal → ~0.5 lbs fat loss/week → ~6 lbs over 12 weeks (Cycle 1)

Training Day Meal Plan — Mon / Wed / Fri — 2,561 CAL

3 meals · BW×13 formula · Carbs load around training · Fat = 30% of total

8:00 AM · Meal 1

FUEL UP

First meal of the day · High-carb energy base · Protein anchor · BW×13 carbs fill this meal

Food	Amount	Protein	Carbs	Fat
Old-Fashioned Oats	1 cup dry	10g	54g	6g
Banana	1 large	1g	31g	0g
Mixed Berries	1 cup	1g	17g	0g
Almond Butter (natural)	1.5 tbsp	3g	5g	14g
Ground Turkey 93%	2 oz cooked	14g	0g	3g
Apple	1 medium	0g	25g	0g

820 cal Protein 29g Carbs 132g Fat 23g

12:30 PM · Meal 2

PERFORMANCE

Highest carb meal of the day · Train within 90 min of this · Maximum glycogen loading

Food	Amount	Protein	Carbs	Fat
White Rice	2.5 cups cooked	10g	110g	0g
Chicken Breast	3.5 oz cooked	30g	0g	3g
Black Beans	3/4 cup cooked	11g	30g	1g
Broccoli	2 cups steamed	6g	12g	0g
Olive Oil	2 tbsp	0g	0g	28g

1,116 cal Protein 57g Carbs 152g Fat 32g

5:30 PM · Meal 3

CLOSE THE WINDOW

Final meal by 6:30pm · Protein + complex carbs + healthy fat · Closes eating window

Food	Amount	Protein	Carbs	Fat
Tilapia	3 oz cooked	22g	0g	2g
Sweet Potato	6 oz baked	4g	37g	0g
Brown Rice	1/2 cup cooked	3g	22g	1g
Mixed Greens	2 cups	3g	4g	0g
Avocado	1/3 medium	1g	6g	8g
Olive Oil + Lemon	1 tbsp oil	0g	0g	14g

625 cal Protein 33g Carbs 69g Fat 25g

✅ TRAINING DAY TOTAL — 2,561 CALORIES (BW × 13)

Meal 1: 820 | Meal 2: 1,116 | Meal 3: 625 = ~2,561 cal ✓
Protein: 29+57+33 = 119g (above 87g minimum — muscle protection secured)
Carbs: 132+152+69 = 353g | Fat: 23+32+25 = 80g
NOTE: Training days sit at or slightly above TDEE (2,129 cal). ALL deficit comes from the 4 fasting days. This is intentional — refuel hard on training days, burn fat on fasting days.

Fasting Day Protocol — Tue / Thu / Sat / Sun — 20–24 Hour Fast

Tirzepatide injected Tuesday morning · LISS cardio fasted · OMAD at 5–7pm · Water + black coffee only

Fasting days are your fat-burning days. The combination of Tirzepatide's GIP/GLP-1 action and a 20–24 hour fasted window creates maximum lipolysis — your body is running on stored body fat for nearly the entire day. Do not eat until 5pm at the earliest. Push to 6pm or 7pm when possible.

Time	Action	Why
6:30–7:00 AM	Wake + 20 oz water + zero-calorie electrolytes	Rehydrate overnight. Electrolytes reduce hunger signals during the fast.
7:00 AM (TUESDAY ONLY)	💉 Tirzepatide injection — fasted state	Injected fasted for maximum GIP+GLP-1 receptor engagement. Rotate injection sites weekly.
7:15–7:30 AM	LISS Cardio — 30–60 min fasted at 65–80% MHR (~125–140 bpm)	Fasted cardio forces body to use fat stores for fuel. Brisk walk, elliptical, or bike.
8:00 AM–5:00 PM	Continue fasting. Water + black coffee + sugar-free gum ONLY.	Hours 16–20 = serious fat oxidation begins. Stay busy. DO NOT eat anything caloric.
OPTIONAL 5:00–7:00 PM	2nd LISS Cardio session — 30 min (Hack #1)	2nd fasted session dramatically accelerates fat loss. Do before eating OMAD. Bed by 9pm.
5:00–7:00 PM	BREAK THE FAST — OMAD Meal (1,379 cal)	Start with protein and fat — NOT with sugar or high-carb foods. Keep insulin rise gradual.
7:00 PM	Eating window CLOSES. Water and herbal tea only.	Fast begins again for the next fasting window.
9:00–10:00 PM	Sleep — 7–9 hours minimum	Deep sleep = peak fat mobilization continues overnight. Sleep IS the protocol.

Fasting Day OMAD — Break the Fast Meal (5–7 PM)

One complete meal after 20–24 hour fast · 1,379 cal (BW×7) · Protein first · Dense + satisfying

5:00–7:00 PM · OMAD

BREAK THE FAST

First and only meal of the fasting day · BW×7 = 1,379 cal · START with protein — NOT carbs or sweets

Food	Amount	Protein	Carbs	Fat
Salmon (Atlantic)	5 oz cooked	31g	0g	18g
White Rice	1.5 cups cooked	6g	66g	0g
Black Beans	1/2 cup cooked	8g	20g	1g
Sweet Potato	5 oz baked	3g	31g	0g
Broccoli	2 cups steamed	6g	12g	0g
Greek Yogurt 0%	3/4 cup	17g	8g	0g
Avocado	1/4 medium	1g	4g	6g
Olive Oil	2 tbsp	0g	0g	28g
Mixed Berries	1/2 cup	1g	11g	0g

1,357 cal Protein 73g Carbs 152g Fat 53g

⚡ HOW TO BREAK A FAST CORRECTLY — 1,379 Cal OMAD

Start with protein first — salmon, Greek yogurt. Do NOT open with rice, fruit, or sweets.
Eat slowly — your digestive system has been resting 20+ hours; give it 20 min to warm up.
You may feel full faster than usual (Tirzepatide slows gastric emptying). Do not force food.
If you cannot finish: prioritize protein first → fat → carbs last.
Drink 16 oz water 10–15 min before eating to help control portion and pace.

Fasting Rules — What Breaks Your Fast

Even a single calorie can stop the fasting response. Know exactly what is safe.

✅ SAFE DURING FAST

Plain water (still or sparkling)
Black coffee — NO cream, milk, or sugar
Sugar-free gum (no maltitol)
Zero-calorie electrolytes (check label)
Black/green/herbal tea (unsweetened)

✗ BREAKS THE FAST

BCAAs / amino acid supplements
MCT oil (calorie-dense)
Omega-3 / fish oil capsules
Pre-workout with calories or BCAAs
Gum with sugar, cream, milk in coffee
ANY food — even small amounts

Tirzepatide Protocol — 12-Week Dosing Schedule

Physician-prescribed · GIP + GLP-1 dual agonist · ALWAYS injected on fasting days · NEVER on training days

⚠️ INJECTION RULES — NON-NEGOTIABLE

ALWAYS inject on fasting days (Tuesday mornings)
NEVER inject on training days (Mon/Wed/Fri)
Inject subcutaneously into abdomen, thigh, or upper arm
Rotate injection sites every week to prevent tissue buildup
Store pen below 77°F; discard after 21 days if opened

PHASE 1 — FOUNDATION

Weeks 1–4

2.5mg / 50 units

Build fasting habit. Establish LISS routine. Dial in OMAD timing. 6–8 lbs expected.

PHASE 2 — MOMENTUM

Weeks 5–8

5mg / 100 units

Appetite suppression intensifies. Deeper fat burn. Training performance improves.

PHASE 3 — ACCELERATION

Weeks 9–12

7.5mg / 150 units

Maximum fat oxidation. Body composition visibly changing. High energy.

Cycle 1 — Wk 1–12

~191 lbs

~46% BF · −6 lbs · Foundation built

Cycle 2 — Wk 13–24

~174 lbs

~41% BF · −17 lbs cumulative

Cycle 3 — Wk 25–36

~157 lbs

~35% BF · GOAL REACHED ✓

Top Lean Proteins — Build Into Every Meal

Target 87g+ daily (both training and fasting days) · LBM × 0.85 formula · Protein is non-negotiable

Protein Source	Serving	Protein	Cal	Fat	Best Use
Chicken Breast	4 oz cooked	35g	165	4g	Meal 2 Performance. Meal prep in bulk on Sunday.
Salmon (Atlantic)	4 oz cooked	28g	233	13g	OMAD first choice — omega-3s + protein in one food.
Ground Turkey 93%	3 oz cooked	21g	130	5g	Meal 1 protein anchor. Easy to cook in bulk.
Tilapia	4 oz cooked	29g	145	3g	Meal 3 Close the Window. Leanest white fish.
Egg Whites	3/4 cup (6 whites)	18g	78	0g	Training day Meal 1. Pure protein, near-zero fat.
Greek Yogurt 0%	1 cup (227g)	22g	130	0g	OMAD add-on or Meal 1. Probiotic-rich — great on Tirzepatide.
Shrimp	4 oz cooked	24g	112	1g	Extremely low-calorie, high-protein. Great stir-fry.
Canned Tuna (water)	1 can (5 oz)	33g	150	1.5g	Emergency meal prep staple. High protein, portable.

Top Healthiest Carbohydrates — Fuel Without the Crash

361g on training days (BW×13 formula) · 154g on fasting day OMAD · Slow-digesting, fiber-rich only

Carb Source	Serving	Carbs	Fiber	Cal	Best Use
White Rice	1 cup cooked	45g	0.5g	206	Meal 2 Performance. Fast-digesting fuel for training.
Old-Fashioned Oats	1/2 cup dry	27g	4g	150	Meal 1 Fuel Up. Sustained energy. Easy to prep.
Sweet Potato	6 oz baked	37g	5g	162	Meal 3 Close + OMAD. Rich in potassium and Vitamin A.
Black Beans	1/2 cup cooked	20g	8g	114	Meal 2 + OMAD. Protein + fiber combo. Gut health.
Brown Rice	1/2 cup cooked	22g	2g	108	Meal 3 Close the Window. Slower digesting than white.
Banana	1 large	31g	3g	121	Meal 1. Pre-workout potassium boost. Easy to grab.
Mixed Berries	1 cup	17g	4g	70	Meal 1 + OMAD dessert. Antioxidant-rich. Low GI.
Broccoli	2 cups steamed	12g	5g	60	Every meal. Fiber + micronutrients + volume for fullness.

Top Healthiest Fats — Hormones, Satiety & Brain Function

85g on training days (30% of 2,561 cal) · 46g on fasting day OMAD · The right fats are essential

Fat Source	Serving	Fat	Cal	Best Use
Olive Oil (extra-virgin)	1 tbsp	14g	119	Cooking all meals. Anti-inflammatory. Heart health.
Avocado	1/3 medium	8g	80	Meal 3 + OMAD. Monounsaturated fat + potassium.
Salmon (Atlantic)	4 oz cooked	13g	233	OMAD primary protein. Omega-3s for inflammation.
Almond Butter (natural)	1.5 tbsp	14g	143	Meal 1 Fuel Up. No-added-sugar only. Check the label.
Whole Eggs	2 large	10g	143	Training day Meal 1. Choline for brain, fat for hormones.
Mixed Nuts (unsalted)	1 oz (23 almonds)	14g	164	Emergency snack on training days only. Pre-portioned.

Non-Negotiables — 8 Rules That Cannot Be Broken

These are the behaviors that separate results from excuses

1. PROTEIN FIRST — EVERY SINGLE MEAL

Hit 87g minimum daily. Muscle is protected by protein, not by hope. Miss protein, lose muscle while losing fat — that's the worst outcome possible.

2. NO SKIPPING TRAINING DAYS

Training days are your refuel and rebuild days. Skipping removes the stimulus that tells your body to keep muscle. Show up even for 30 minutes.

3. FASTING WINDOW IS SACRED

No eating before 5pm on fasting days. Period. Not a snack. Not a bite. The 20+ hour window is where the real fat loss happens.

4. TIRZEPATIDE = TUESDAY MORNINGS ONLY (FASTED)

Inject on Tuesday morning in a fasted state. NEVER on training days. The fasted injection maximizes GIP+GLP-1 receptor engagement and fat oxidation.

5. FASTED LISS CARDIO — NO EXCUSES

30–60 minutes at 65–80% MHR (~125–140 bpm) every fasting day. Fasted cardio when Tirzepatide is active = maximum fat burn. Walk, elliptical, bike — your choice.

6. 100 OZ WATER MINIMUM DAILY

Hydration is not optional on this protocol. Tirzepatide can cause nausea when dehydrated. Water suppresses appetite and supports every metabolic process.

7. NOTHING BREAKS THE FAST

Even 5 calories breaks the fasted state. Read labels. Be strict. Water, black coffee, sugar-free gum, zero-cal electrolytes ONLY during the fast.

8. OMAD: START WITH PROTEIN AND FAT — NOT CARBS

Breaking a fast with carbs spikes insulin too fast. Start with salmon or Greek yogurt, then add carbs after. This keeps the insulin rise gradual and controlled.