Cindy's Medical Weight Loss Nutrition Plan

Cindy's Medical Weight Loss Nutrition Plan — DUBb FITNESS

DUBb FITNESS · Tirzepatide Medical Weight Loss Program

12-Week Protocol · Coach Larry Williams · June 6, 2026

39 · FemaleClient Profile

197 lbs · 48% BFStarting Stats

Mon / Wed / FriTraining Days

Tue / Thu / Sat / Sun20-Hr Fast Days

💉 TIRZEPATIDE PHASE 1 — 2.5mg / 50 units

📋 Cindy · Age 39 · Starting: 197 lbs / 48% BF

Training Day

1,650

cal · Mon/Wed/Fri

Fasting Day

1,300

cal · OMAD 4-hr window

Weekly Average

1,450

cal/day · ~23% deficit

Weekly Loss

1–2.5 lbs

by Phase / 16–26 lbs total

12-Week Goal Overview

Tirzepatide + structured training + smart nutrition = fat loss while protecting lean mass

Metric	Starting Point	12-Week Target
Body Weight	197 lbs	172–182 lbs (−15 to −25 lbs)
Body Fat %	48%	38–42% (−6 to −10%)
Fat Mass	94.6 lbs	64–75 lbs (−20 to −30 lbs)
Lean Body Mass	102.4 lbs	Maintain or increase ✓

💬 Coach's Note

These are achievable goals — not extreme. Tirzepatide combined with structured training and smart nutrition creates the ideal environment for fat loss while protecting your muscle. Your job is simple: hit your protein, train 3 days a week, and trust the process.

Body Composition Snapshot

Body Weight

197 lbs

Body Fat %

48%

Fat Mass

94.6 lbs

197 × 48%

Lean Body Mass

102.4 lbs

46.47 kg

BMR (Katch-McArdle)

1,374 cal

370 + (21.6 × 46.47 kg)

TDEE

1,889 cal

BMR × 1.375 (Lightly Active)

Fat Loss Target

1,450 cal

TDEE × 0.78 = 23% deficit

Calorie Math — Katch-McArdle Method

Uses lean body mass (not total weight) — far more accurate for a body-composition focused program

Lean Body Mass

LBM (lbs) = 197 × (1 − 0.48) = 197 × 0.52 = 102.44 lbs
LBM (kg) = 102.44 ÷ 2.2046 = 46.47 kg

102.4 lbs

Basal Metabolic Rate (BMR)

BMR = 370 + (21.6 × 46.47) = 370 + 1,003.75 = 1,374 cal/day

1,374 cal

Total Daily Energy Expenditure (TDEE)

Activity: Lightly Active × 1.375 → TDEE = 1,374 × 1.375 = 1,889 cal/day

1,889 cal

Fat Loss Target (20–25% deficit)

1,889 × 0.78 = 1,473 → rounded to 1,450 cal/day avg ✓ Above BMR (1,374)

1,450 cal

Weekly Calorie Structure

Math check: (3 × 1,650) + (4 × 1,300) ÷ 7 = 10,150 ÷ 7 = 1,450 cal/day ✓

Monday

TRAIN

1,650 cal

4 eating occasions · Strength training · Carbs timed around workout

Performance day. 3 full meals + post-workout shake. Hit protein at every meal.

Tuesday

FAST

1,300 cal

20-hour fast · 4-hour eating window · 3 meals in window

Fat-burning day. Water + black coffee during fast. Eat slowly when window opens.

Wednesday

TRAIN

1,650 cal

4 eating occasions · Strength training · Carbs timed around workout

Replenish carbs. Train hard. Protein at every meal.

Thursday

FAST

1,300 cal

20-hour fast · 4-hour eating window · 3 meals in window

Deep fast day. Cardio optional. Eat high-protein, high-fat to stay satiated.

Friday

TRAIN

1,650 cal

4 eating occasions · Strength training · Carbs timed around workout

End-of-week performance. Finish strong.

Saturday

FAST

1,300 cal

20-hour fast · 4-hour eating window · flexible window time

Weekend deep burn. Social situations: water + black coffee until window opens.

Sunday

FAST

1,300 cal

20-hour fast · 4-hour eating window · meal prep day

Meal prep for the week. Rest. Sleep 8 hours. Set up Monday for success.

Daily Macro Targets

💪 TRAINING DAYS (Mon/Wed/Fri) — 1,650 cal

Macro	Grams	Calories	%
Protein	197g	788	47.8%
Fat	55g	495	30.0%
Carbs	92g	368	22.3%
TOTAL	—	1,651 cal ✓	~100%

🔥 FASTING DAYS (Tue/Thu/Sat/Sun) — 1,300 cal

Macro	Grams	Calories	%
Protein	130g	520	40.0%
Fat	60g	540	41.5%
Carbs	60g	240	18.5%
TOTAL	—	1,300 cal ✓	100%

Higher fat in a condensed window = sustained satiety. Protein drops because hitting 197g in 4 hours forces food on a GLP-1 medication — that defeats the purpose.

Tirzepatide Phase 1 Protocol — Weeks 1–4

2.5mg (50 units) · Weekly subcutaneous injection · Dual GLP-1 / GIP receptor agonist

What This Medication Does

Significantly reduces appetite — you feel full faster and crave less
Slows gastric emptying — food stays in your stomach longer
Improves insulin sensitivity — your body handles carbs more efficiently
Reduces cravings for high-sugar and ultra-processed foods

What to Expect by Week

Week 1: Mild appetite reduction, possible light nausea after injection or large meals
Week 2–3: Appetite suppression more noticeable; food may feel unappealing
Week 4: Your new normal establishes — smaller portions, less hunger

⚠️ CRITICAL NUTRITION RULES ON TIRZEPATIDE

Protein first — always. When appetite is suppressed, you MUST prioritize protein above everything else. Muscle loss happens fast when protein is chronically low.
Eat slowly. Small bites. Gastric emptying is slower on this medication. Eating too fast causes nausea. Put your fork down between bites.
Avoid greasy, fried, or high-fat fast food. These significantly worsen GI side effects. Stick to the clean food sources in this plan.
80–100 oz water daily — non-negotiable. Add electrolytes (LMNT, Nuun) especially on fasting days and after training.
Liquid protein is your best friend. On days when solid food is difficult, use whey protein isolate shakes. 30 seconds = 40–50g protein.
Never fast an entire day. Even on 20-hour fast days, eat your full 1,300 calories in the window. Medication + total food restriction = muscle loss.

PHASE 1 — FOUNDATION

Weeks 1–4

2.5mg / 50 units

Starting dose. Establish tolerance. Build fasting habits. Expected: 4–6 lbs.

PHASE 2 — MOMENTUM

Weeks 5–8

5mg / 100 units

Stronger appetite suppression. Deeper fat burn. Expected: 6–10 lbs.

PHASE 3 — ACCELERATION

Weeks 9–12

7.5mg / 150 units

Maximum suppression phase. Body composition visibly changing. 6–10 lbs.

Titration is physician-directed

Nutrition targets may need adjustment as appetite suppression increases. Return to Coach Larry for macro recalibration at each phase transition (Weeks 4 and 8).

Training Day Meal Plan — Mon / Wed / Fri

Daily target: 1,650 cal · Protein: 197g · Carbs: 92g · Fat: 55g

6:00–6:30 AM · Meal 1

PRE-WORKOUT FUEL

60–90 min before training · Protein + complex carbs to prime performance and prevent muscle breakdown

Food	Amount	Protein	Carbs	Fat	Cal
Egg whites	6 large	22g	0g	0g	90
Whole egg	1 large	6g	0g	5g	70
Old-fashioned oats (dry)	1/2 cup	5g	27g	3g	150
Fresh blueberries or strawberries	1/2 cup	1g	11g	0g	43
Natural almond butter	1 tbsp	3g	3g	8g	98

451 cal Protein 37g Carbs 41g Fat 16g Prep tip: scramble eggs in non-stick pan · microwave oats + almond butter + berries · done in 5 min

Within 30–60 min after training

POST-WORKOUT — MUSCLE RECOVERY WINDOW

Rapidly replenish glycogen and spike muscle protein synthesis. Do not skip this window.

Food	Amount	Protein	Carbs	Fat	Cal
Whey protein isolate + 12 oz water	2 scoops	50g	4g	2g	233
Banana (1/2 medium)	60g	1g	13g	0g	53

286 cal Protein 51g Carbs 17g Fat 2g Recommended: Dymatize ISO100, Ghost Whey Isolate, or any clean whey isolate ~25g/scoop

12:00–1:00 PM · Meal 2

LUNCH

Sustained energy through the afternoon · Lean protein + quality fats + abundant vegetables

Food	Amount	Protein	Carbs	Fat	Cal
Grilled chicken breast	7.5 oz	52g	0g	6g	265
Mixed greens + spinach	2.5 cups	3g	5g	0g	35
Cherry tomatoes	1/2 cup	1g	5g	0g	25
Cucumber, sliced	1/2 cup	1g	4g	0g	20
Avocado	1/4 medium	1g	4g	6g	70
Extra virgin olive oil	1 tbsp	0g	0g	14g	120
Fresh lemon juice + ACV	splash	0g	0g	0g	5

540 cal Protein 58g Carbs 18g Fat 26g Meal prep tip: grill 2–3 lbs chicken Sunday · stays fresh 4–5 days · most repeatable meal of the week

6:30–7:30 PM · Meal 3

DINNER

Final protein dose of the day · Lean protein + complex carbs + vegetables

Food	Amount	Protein	Carbs	Fat	Cal
Tilapia, cod, or mahi-mahi	7 oz	44g	0g	4g	215
Sweet potato, cooked and cubed	~3 oz (1/2 small)	1g	15g	0g	65
Broccoli or asparagus, steamed	1.5 cups	5g	10g	0g	60
Olive oil for cooking	1 tsp	0g	0g	5g	45
Garlic, lemon, herbs, salt	to taste	0g	1g	0g	5

390 cal Protein 50g Carbs 26g Fat 9g Fish rotation: Tilapia · Cod · Mahi-mahi · Shrimp (7 oz) · Swap: 7 oz 93% lean ground turkey

Meal	Protein	Carbs	Fat	Calories
Meal 1 — Pre-Workout	37g	41g	16g	451
Post-Workout Shake	51g	17g	2g	286
Meal 2 — Lunch	58g	18g	26g	540
Meal 3 — Dinner	50g	26g	9g	390
DAILY TOTAL	196g	102g	53g	1,667 cal
TARGET	197g	92g	55g	1,650 cal

✅ Slight variance is normal

Track in MyFitnessPal and adjust portions as needed. If Tirzepatide suppresses appetite, prioritize in this order: protein shake → lunch → pre-workout → dinner.

Fasting Day Meal Plan — Tue / Thu / Sat / Sun

Daily target: 1,300 cal · Protein: 130g · Carbs: 60g · Fat: 60g · 20-hour fast · 4-hour eating window

🕐 How the 20-Hour Fast Works

Fasting window (example): 7:00 PM → 3:00 PM next day = 20 hours
Eating window (example): 3:00 PM → 7:00 PM = 4 hours

Choose YOUR 4-hour window and stick to it:

Option A: 12:00 PM – 4:00 PM (lunch-focused)
Option B: 2:00 PM – 6:00 PM (late afternoon)
Option C: 3:00 PM – 7:00 PM (recommended — aligns with family dinner)
Option D: 4:00 PM – 8:00 PM (evening-focused)

Safe during the fast (zero calories only): Plain water · Black coffee (no cream or sweeteners) · Plain green/black/herbal tea · Sparkling water (unflavored) · Zero-calorie electrolytes (LMNT sugar-free, Nuun)

Tirzepatide makes fasting feel easier than expected — this is normal and good. But still eat your full 1,300 calories in your window. Do NOT let medication appetite suppression push you below 1,000 calories on fasting days.

First meal when window opens (e.g., 3:00 PM)

BREAK-FAST MEAL — OPEN YOUR EATING WINDOW

Lead with protein and healthy fat · Eat slowly — stomach needs time to wake up after 20 hours

Food	Amount	Protein	Carbs	Fat	Cal
93% lean ground turkey	6 oz	40g	0g	7g	225
Whole eggs	3 large	18g	0g	15g	210
Baby spinach + mushrooms, sauteed	1 cup	3g	5g	1g	42
Avocado	1/2 medium	2g	9g	11g	140
Olive oil for cooking	1 tsp	0g	0g	5g	45

662 cal Protein 63g Carbs 14g Fat 39g Brown turkey + eggs together in one pan · top with sliced avocado · take 20–25 min to eat

~2 hours after first meal (e.g., 5:00–5:30 PM)

SECOND MEAL

Second protein dose + complex carbs · Fuel the next fast period

Food	Amount	Protein	Carbs	Fat	Cal
Grilled chicken breast	6 oz	42g	0g	5g	220
Black beans or lentils, cooked	1/2 cup	8g	20g	1g	120
Cherry tomatoes + arugula	1 cup	2g	8g	0g	42
Olive oil + lemon dressing	1 tbsp	0g	0g	14g	120
Quinoa, cooked	1/4 cup	2g	10g	1g	56

558 cal Protein 54g Carbs 38g Fat 21g Swap: 6 oz salmon (reduce oil to 1 tsp) or 7 oz shrimp

30–45 min before window closes (e.g., 6:15–6:45 PM)

CLOSING SNACK — CLOSE YOUR WINDOW

Final protein hit · Closes the eating window on a high-protein note

Food	Amount	Protein	Carbs	Fat	Cal
Plain 0% Greek yogurt	3/4 cup	17g	8g	0g	100
Chia seeds	1 tsp	0g	2g	2g	25

125 cal Protein 17g Carbs 10g Fat 2g If Tirzepatide makes this hard to finish on heavy suppression days — skip it. ~117g from meals 1+2 is sufficient.

Meal	Protein	Carbs	Fat	Calories
Break-Fast Meal	63g	14g	39g	662
Second Meal	54g	38g	21g	558
Closing Snack	17g	10g	2g	125
DAILY TOTAL	134g	62g	62g	1,345 cal
TARGET	130g	60g	60g	1,300 cal

Approved Food Lists

Protein Sources — Hit These Every Day

Food	Serving	Protein	Coaching Note
Chicken breast, grilled/baked	4 oz	28g	Primary go-to — prep in bulk on Sunday
Tilapia / Cod / Mahi-mahi	4 oz	26g	Lean, mild, fast to cook
93% lean ground turkey	4 oz	27g	Versatile — great for bowls and eggs
96% lean ground beef	4 oz	28g	Higher iron than turkey
Egg whites	4 large	14g	Zero fat — great for volume eating
Whole eggs	2 large	12g	Add fat and flavor to egg dishes
Whey protein isolate	1 scoop	25g	Non-negotiable — always have on hand
Shrimp	4 oz	24g	Fastest protein to cook (5 min)
Plain Greek yogurt 0%	1 cup	22g	Easy snack and window-closing food
1% cottage cheese	1/2 cup	14g	Eat straight from container

Carbohydrate Sources — Time Around Training

Food	Serving	Carbs	Coaching Note
Old-fashioned oats	1/2 cup dry	27g	Pre-workout fuel
Banana	1 medium	27g	Post-workout recovery
Sweet potato	1/2 medium	15g	Best dinner carb
Brown or jasmine rice	1/3 cup cooked	24g	Easy and neutral
Black beans	1/2 cup	20g	Carbs + fiber + protein combo
Quinoa	1/4 cup cooked	10g	Complete protein + carb combo
Berries (blueberry/strawberry)	1/2 cup	10–11g	Antioxidants + low sugar
Broccoli / Asparagus / Green beans	1 cup	8–10g	Non-starchy — eat freely
Mixed greens / Spinach	2 cups	4g	Unlimited — pile on

Fat Sources — Use Strategically

Food	Serving	Fat	Coaching Note
Extra virgin olive oil	1 tbsp	14g	Primary cooking and dressing fat
Avocado	1/4 medium	6g	Add to meals for satiety
Natural almond butter	1 tbsp	8g	Add to oats or eat with apple
Whole eggs	1 large	5g	Do not fear the yolk
Salmon	4 oz	12g	Omega-3 powerhouse
Chia seeds	1 tbsp	5g	Add to yogurt

✗ AVOID — Especially on Tirzepatide

Fried foods — worsen nausea significantly
Greasy fast food — avoid completely for first 4 weeks
Alcohol — amplifies GI side effects + empty calories
Sugary beverages (juice, soda, energy drinks)
Ultra-processed snacks (chips, cookies, crackers)

Hydration Protocol

Time	Target	What to Drink
Upon waking	16–20 oz immediately	Water + electrolytes
Pre-workout	16 oz, 30 min before	Water
Post-workout	16–24 oz	Water
Throughout day	Steady sipping	Water, sparkling water
Daily Total	80–100 oz minimum	Water, black coffee, plain tea

Electrolytes

LMNT, Nuun, or Ultima (no sugar). 1 packet daily on training days and fasting days. Dehydration on Tirzepatide causes headaches and fatigue.

Supplement Protocol

Supplement	Dose	Timing	Purpose
Whey Protein Isolate	2 scoops	Post-workout; as needed	Hit protein targets
Creatine Monohydrate	5g daily	Any time with water	Preserve and build muscle; cognitive support
Vitamin D3 + K2	2,000–5,000 IU	With a meal	Immune and hormonal support
Magnesium Glycinate	200–400mg	Before bed	Sleep quality and muscle recovery
Fish Oil (Omega-3)	2g EPA/DHA	With a meal	Inflammation and cardiovascular support
Electrolytes (sugar-free)	1 packet	Morning or during training	Hydration on fasting days

12-Week Body Composition Projection

To Reach 38% Body Fat (Maintaining LBM)

Target fat mass = (102.4 × 0.38) ÷ 0.62 = 62.8 lbs fat
Fat loss needed = 94.6 − 62.8 = 31.8 lbs
New body weight = 62.8 + 102.4 = 165.2 lbs

To Reach 42% Body Fat (Conservative Goal)

Target fat mass = (102.4 × 0.42) ÷ 0.58 = 74.1 lbs fat
Fat loss needed = 94.6 − 74.1 = 20.5 lbs
New body weight = 74.1 + 102.4 = 176.5 lbs

Weeks	Tirzepatide Dose	Expected Weekly Loss	4-Week Cumulative
1–4	2.5mg	1.0–1.5 lbs/week	4–6 lbs
5–8	5.0mg	1.5–2.5 lbs/week	6–10 lbs
9–12	7.5mg	1.5–2.5 lbs/week	6–10 lbs
12-Week Total	—	—	16–26 lbs

📊 How to Track Progress

Weekly: Step on scale every Monday morning — after bathroom, before eating. Record it. Do not obsess over daily fluctuations — water, sodium, and hormones cause 2–5 lb swings that are not fat loss or gain.

Every 4 weeks: InBody scan or body fat measurement with Coach Larry. The scale is one data point. Body composition is the goal — we track fat loss, not just weight loss.

Beyond the scale — look for these: How your clothes fit · Energy levels during training · Strength maintained in the gym = muscle maintained · How you feel waking up in the morning.

Coaching Notes from Coach Larry

The medication does not do the work. You do.

Tirzepatide makes fat loss easier by reducing your appetite and improving your body's insulin response. But if you don't hit your protein, you will lose muscle alongside fat. If you don't train, your metabolism adapts to the deficit and progress slows. This is a team effort — the plan, the medication, the training, and you.

Protein is not optional.

197 grams on training days. 130 grams on fasting days. Your muscles don't care about your appetite — they need amino acids to survive the deficit. Drink your shakes if you can't eat solid food.

The fasting days are not punishment.

The 20-hour fast on rest days is a tool — it extends your daily fat-burning window, gives your digestive system a break, and makes the Tirzepatide work synergistically. Your 4 hours of eating is more than enough to fuel your body on non-training days. Trust the structure.

You are not going to feel like this forever.

Weeks 1 and 2 may feel weird. Your appetite will be lower than usual. Meals may feel forced. That's normal. Weeks 3 and 4 you find your rhythm. By week 8 this is second nature. Twelve weeks from now your body will be different. Your relationship with food will be different. Keep going.

Quick Wins — Start This Week

Stock your fridge by Sunday night

Buy and portion: 2–3 lbs chicken breast, carton of egg whites, 2–3 lbs ground turkey or white fish, bags of frozen broccoli and asparagus, 2 containers 0% Greek yogurt, blueberries or strawberries, sweet potatoes. This one task makes the whole week easier.

Download MyFitnessPal and log every bite for 14 days

No changes yet — just awareness. After 2 weeks you will know exactly where your protein gap is and what is eating your calories without you noticing. Awareness is the first weapon.

Put your oats and almond butter next to the coffee maker tonight

Pre-workout breakfast is non-negotiable. The more you automate it, the less mental energy it costs. Make Meal 1 boring on purpose — you don't need variety for your 6am fuel.

Drink 20 oz of water before your first cup of coffee — every single morning

Dehydration on Tirzepatide causes headaches, fatigue, and nausea. This single habit prevents most of the early-week side effects.

On your first fasting day, set a phone alarm for when your eating window opens

The first 20-hour fast always feels longer than it is. A timer removes the mental weight of watching the clock. When the alarm goes off — eat your break-fast meal, slowly, with intention.

Check-In Schedule

Week	Action	Purpose
Week 2	Protein audit with Coach Larry	Confirm hitting targets on Tirzepatide
Week 4	InBody scan + macro recalibration	Before dose increase to 5mg
Week 8	InBody scan + macro recalibration	Adjust based on new body weight
Week 12	Final InBody scan + goal assessment	Set Phase 2 targets

🚨 Contact Coach Larry Immediately If:

Scale has not moved for 2+ consecutive weeks
Consistently losing more than 3 lbs/week (floor may need adjustment)
Severe nausea preventing protein intake for 2+ consecutive days
Energy crashing during training