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Adopt me in your pocket with the BITS app: https://www.henleyfitness.com/bits 00:00 What and why 02:42 The gameplan 05:15 Nutrition 10:55 Training 13:36 The secret nuggets 17:27 Just starting your own journey? Watch this. FREE Calorie Calculator: https://150ef30661b640ed8748d28ef29d5f60.elf.site/?mcp_token=eyJwaWQiOjY1NDIyNywic2lkIjoxNTU4MjQyMTk3LCJheCI6IjIzYjNhZWRiMzM4ZjhjZDc0NDBmMTQ0ZTQxYWZhYzhiIiwidHMiOjE3NDY4MDcxNjAsImV4cCI6MTc0OTIyNjM2MH0.eRXkCyakijGqj5oTClkcUvTsWGS1PaFQ4pK3xB1PFgc

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In this episode of Does This Podcast Make Me Sound Fat?, Stefanee chats with @coachrickmayo, founder of Alloy Personal Training Franchise, to break down the science (and side effects) of GLP-1 medications like Ozempic and Wegovy. 💪 They dive into: How strength training can preserve muscle while on GLP-1s What happens when you skip the gym (spoiler: you might lose that 🍑) The difference between fat loss and muscle loss Real case study results from women on GLP-1s Whether you’re currently using these medications or just curious, this episode is packed with insights you don’t want to miss. 🎙️ Brought to you by @thehydraplus — where health meets hydration and beyond. #GLP1 #Ozempic #Wegovy #StrengthTraining #AlloyFitness #FatLossTips #MuscleMatters #WeightLossJourney #FitnessPodcast #HealthOverHype #DoesThisPodcastMakeMeSoundFat

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#GLP1 #whatieatinaday #weightloss Today’s weight is 89.5kg, with an increase of +0.60kg since yesterday. Fluctuations happen, and I’m staying focused on the overall goal. Here’s what I ate today: * Breakfast: At the office, I had a Lidl tuna salad with extra tuna for a protein-packed start. * Lunch: After my doctor’s appointment, I made myself two ham and cheese sandwiches – a hearty meal to keep me going. * Dinner: I roasted some pork and paired it with chips and eggs. A filling, satisfying meal to end the day. Macros: * Calories: I went over my self-imposed calorie target by 79 calories, but I’m still feeling great about it. * Protein: I was well over my protein target – almost double my goal, which is fantastic for muscle recovery! * Fat: Went a bit over my fat target, but I’m okay with that today. * Carbs: Didn’t quite hit my carb target, but I was close. * Fibre: Didn’t reach my fibre target either, but it’s something I’m focusing on improving. Starting date: 31 Jan 2025 Starting weight: 100.1kg Total Daily Energy Expenditure (TDEE): 2500-3000 cal (3000 cal when I work out) Daily calorie deficit target: 1800 cal Today’s date: 16 Apr 2025 Today’s weight: 89.5kg (+0.60kg since yesterday) Progress: -10.6kg Target date: 30 June 2025 Target weight: 80kg Difference to target: -9.5kg Days Until Deadline: 75 Follow me for daily updates, meal ideas, and tips on how to stay in a #caloriedeficit, #musclebuilding, and reach your #fitnessgoals while still enjoying delicious food! #weightlossjourney #fitfam #healthyeating #caloriedeficit #fitlife #mealprep #fitnessmotivation #musclemaintenance #progressnotperfection #eatingclean