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The measures that tell you the weight is coming off the way you want
Print it and fill it in by hand. Ten undated weekly log pages for daily protein versus a target, training sessions, a simple strength check, and the body-weight trend. Prints fine in black and white.
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What is inside
- A one-page guide to the four measures and how to set your protein target
- Ten undated weekly log pages — print and reuse as many as you need
- A daily protein-versus-target grid, built for four small protein-forward meals
- A weekly strength check on a few movements you choose and retest
- A body-weight trend and a short weekly summary and reflection
- Clear fill-in boxes and rules that print cleanly on a black-and-white printer
Why these four measures
- Reviews place lean mass at roughly 15 to 40 percent of the weight lost on a GLP-1, so what the scale drops is not all fat.
- Adding resistance training offset about 93.5 percent of diet-induced lean-mass loss in a meta-analysis, and protein up to about 1.6 g/kg supports it.
- Because your body weight is falling, the scale cannot tell you if you are keeping muscle — strength over time is the home signal worth tracking.
The tracker does not invent targets or diagnose anything. It gives you a place to record the measures the research keeps returning to, and it is educational, not medical advice. A lasting drop in strength or function is a reason to talk to your clinician.
Frequently asked
What does the Muscle-on-GLP-1 Tracker track?
Four measures that, read together, show whether the weight you are losing is coming off the way you want: your daily protein in grams versus a target you set, the resistance-training sessions you complete each week, a simple weekly strength check on a few basic movements, and your body-weight trend over weeks. It is educational, not medical advice.
Is the tracker printable and reusable?
Yes. It is a 12-page PDF: a one-page guide to the four measures and how to set your targets, then ten undated weekly log pages. The pages are undated, so you can start any week and reprint as many as you need. It is laid out to print cleanly in black and white, with clear fill-in boxes and rules.
How do I set my protein target in the tracker?
The how-to page explains it. Most research on protecting muscle during weight loss supports roughly 1.6 to 2.2 grams of protein per kilogram of body weight per day, while a GLP-1-specific advisory from four medical societies recommends a more conservative 1.2 to 1.6 g/kg. You pick a number in that range, scale it to your body weight, and write it at the top of each weekly page. This is educational; discuss your own target with your clinician or a registered dietitian.
New to why any of this matters? Signs you're losing muscle, not just fat is our free, fully-cited explainer on the one signal worth tracking.
The Muscle-on-GLP-1 Tracker
12 pages. Twelve dollars. Print it, reuse it, fill it in by hand.
Purchases are subject to our Terms of Service and medical disclaimer.
Want the explainers and checklists around it too? The Muscle-on-GLP-1 Workbook ($19) builds the tracker into a guided workbook.