Anyone lifting through the loss phase?

Since I started this journey I've dropped 77 lbs and I'm trying to hold onto muscle by hitting the weights a few times a week, though my energy during heavy sessions is all over the place. Curious if others are lifting while the scale keeps moving down, and whether you noticed strength taking a hit or actually holding steady. Would love to hear how you're balancing training with the appetite suppression.

I'm down around 22 and noticed the same pattern with shot day wrecking my late sessions, so I moved squats to Saturdays and it made a real difference. Strength has dipped a little on my lifts but nothing dramatic, and eating something small with protein before I even leave for the gym keeps me from gassing out on sets.

Down 34 here and the shot-day timing thing is so real -- I shifted my heavy pulls to the end of the week and it's night and difference. My strength has mostly held if I get protein in before leaving the house, even when the scale keeps dropping.Down 34 here and the shot-day timing thing is real for me too -- I moved my heavy pulls to later in the week and it made a night-and-day difference. Strength has mostly held even while the scale drops, as long as I get protein in before leaving the house.

Only about 12 lbs down here so I'm early in this, but I already learned to never schedule deadlifts within a day or two of my shot. I keep a shaker with protein in the car and sip it on the drive to the gym, which sounds dumb but fixed my last-set crashes. Strength feels fine so far, just the fuel timing that gets me.

Down 29 myself and lifting mornings now too for the same reason -- afternoon sessions after shot day are basically dead legs for me. Protein first thing seems to help the heavy days more than anything else I've tried.

77 lbs down while still training is impressive. I'm only about 11 lbs in but lifting three days a week, and my big takeaway so far is timing -- I get way better sessions when I go earlier in the day before the appetite suppression really kicks in and my tank feels empty. Strength has held roughly steady, but I've accepted some heavy days just won't happen and stopped beating myself up over it.

Down 37 on Zepbound myself and the heavy stuff stays far from shot day -- my bench sessions the day after injecting were always the ones where the bar felt like it doubled in weight. I've held most of my numbers once I started treating pre-workout protein as non-negotiable, even just a shake and a banana. At 15mg my appetite is basically gone so I have to schedule food around lifting rather than the other way around.

Down 55 myself and I had the same pattern -- anything heavy within a couple days of my shot was a grind, so I moved my big lifts later in the week and stopped fighting it. Strength has barely budged even as the weight keeps coming off. Eating something before training even when I'm not hungry made the biggest difference for me.

Only a few lbs down so far but I already noticed the same thing -- my squat sessions the day after my shot feel way heavier, so I'm experimenting with putting legs later in the week. Early, but eating before lifting even when I had zero interest in food definitely helped my last session.

Down 64 here and lifting through it too. I had the same dead-day-after-injection problem until I swapped my heavy pull sessions to the back half of the week, and my deadlift has actually crept up a little despite the scale dropping. Getting real food in earlier on training days, not just right before, was what finally smoothed out my energy.

Down 39 and bench has been weirdly stable, but the day-after-injection grind is real for me too. I started front-loading protein earlier on training days since eating right before wasn't cutting it, and sessions got way less erratic. Congrats on the 77, that's a serious drop while still under the bar.

Down about 38 myself and my big lifts land best two or three days out from my shot now. Strength has stayed basically flat, which honestly feels like a win at this deficit. The eating-early-on-training-days trick was the biggest change for me too.

Down 12 on Mounjaro and just getting back under the bar, so I can't speak to heavy lifts yet, but I noticed my sessions feel way better when I eat a real breakfast a few hours before instead of trying to train mid-morning fasted. Watching this thread for what to expect as the deficit gets bigger.

Down 47 here and I schedule my heavy days around the appetite dip too, usually a couple days after my shot when I can actually get food down. Squat has crept up slightly even at this deficit, which surprised me. The protein-early thing everyone mentions is what smoothed out my sessions as well.

Down 22 myself on tirzepatide and just got back to running too - the couch to 5k style progression is what kept my knees happy, way easier than the all-out approach I tried at 25 and abandoned. Take the extra rest days, they're not wasted.

Down 36 here and my bench basically stayed flat the whole time while deadlift crept up, so it's been a mixed bag. Biggest thing for me was not judging a session by how heavy it felt -- some days the bar speed was just off and I learned to leave a rep in the tank instead of forcing it. Eating earlier in the day helped more than anything else I changed.

Down 21 and lifting twice a week myself -- my energy tanks hardest in the first 48 hours after my shot, so I shifted leg day to later in the week and it made a huge difference. Strength has held roughly steady so far, though my pulls feel heavier than the numbers say they should. Learning to treat those flat days as maintenance instead of failure was a mindset shift worth making.

20 down here too and running was rough at first until I accepted going way slower than my ego wanted - slow jogging with walk breaks built me up without any injuries. Second the person above on keeping it to a few days a week, that's exactly what worked for me.

Down 20 myself and same story with low energy sessions. I noticed my afternoon lifts were way worse on days I hadn't eaten much, so now I make sure to get a real protein-rich meal in beforehand even when nothing sounds appealing. Bench was the first thing to bounce back once I fixed that.

28 down and my squat was the one that took the biggest dip, but it came back once I stopped scheduling anything heavy near shot day. Protein first thing in the morning made a bigger difference for my sessions than anything else I tweaked.