A personal fat-loss protocol — what it looks like, what to expect, how long it takes

Who this is for

This page is for the adult with real body fat to lose — not the last two kilos before a holiday, but the ten, fifteen or thirty that crept on over a decade of good dinners and long weeks. You have dieted well before and watched it come back. You want a plan that makes the deficit livable, protects your muscle, and says honestly what twelve weeks will look like.

A fat-loss protocol fits best when a few of these are true:

• You are more than roughly 10 kg above the weight you function best at, or your waist is over 94 cm (men) or 80 cm (women).
• Hunger, not knowledge, is what breaks your diets.
• You already train, or will lift twice a week for the length of the cycle.
• You can eat 1.6–2.2 g of protein per kilo of target weight every day without drama.
• You will do baseline labs before anything, and a repeat set at week 8.

Close to goal weight and want to look leaner? That is recomposition. And it is never a plan for anyone pregnant, breastfeeding, under 18, with a personal or family history of medullary thyroid cancer, or with a history of pancreatitis or an eating disorder — hard stops in the safety gate, not judgement calls.

What a protocol for this goal usually contains

Five layers, every time. The compound is the one people ask about first; training, protein and sleep explain most of the difference between two people on the same pen. No doses here — those are written for you, after your labs.

Compounds that are usually in the conversation

• Retatrutide — the strongest signal in the class for someone with a lot to lose; studied for appetite, body weight and waist, with protein and training written to protect lean mass.
• Tirzepatide — gentler on the gut; split dosing, the lowest effective dose. Our usual starting point for a first cycle.
• Tesamorelin — when the waist, not the weight, is the problem: studied for visceral fat, run fasted at night, tape measure on Saturdays.
• MOTS-c — occasionally added for the researcher who trains hard; never the lead compound for fat loss.

Training

• Two to three full-body resistance sessions a week, heavy enough that strength holds. Falling lifts are the earliest sign the deficit is too deep.
• Daily walking — 8,000–10,000 steps — beats any cardio session for energy balance, and it is what people can still do in week 9.

Nutrition

• Protein first at every meal, 1.6–2.2 g per kilo of target weight across three or four feedings. On an appetite-lowering compound the risk is too little protein, not too much food.
• A modest deficit the compound makes livable. Faster than 1 % of body weight a week means eat more, not a win.
• Fibre, fluids and electrolytes from day one; the week-2 headache is almost always hydration and sodium.

Sleep and recovery

• Seven hours as a floor; short sleep raises next-day hunger and undoes part of what the compound is doing.
• A fixed wake time, morning light, caffeine cut after lunch — the sleep protocol basics — and rest days scheduled, not accidental.

Clinic and lab levers

• Baseline labs: HbA1c, fasting glucose and insulin, lipids, liver enzymes, thyroid (TSH, free T4), lipase, a full blood count and cystatin C — repeated at week 8.
• Weight, waist at the navel and two photos every Saturday morning; the waist usually moves before the scale.
• A physician copy for your own doctor, with a note on medication that absorbs more slowly when gastric emptying slows.

What you'll feel — and when

Typical ranges from research settings and the researchers we write for — not promises. The compound's part is tied to active use; the protein, lifting and walking are what you keep.

How we build it for you

There is no template fat-loss protocol in the drawer. The pipeline is the same for everyone; the document is not.

1. Intake. Fifteen minutes of honest answers in the Research Protocol Builder. Labs are optional here — upload later and we revise.
2. Safety gate and baseline labs. The exclusion list first (pregnancy, active cancer, under 18, the compound-specific red flags), then the baseline panel your plan needs — kidney function as cystatin C, never creatinine alone.
3. Human review. A writer drafts from your intake and labs; a reviewer checks every dose, lab threshold and interaction. Typically within 24 hours.
4. Three documents. A short results version for your phone, the full clinical document with the week-by-week schedule and lab plan, and a physician copy for your own doctor.
5. A free coach call on WhatsApp to walk it through and read your labs against the plan.
6. Check-ins at week 2, mid-cycle and the end. Mid-cycle labs decide whether the dose holds, steps or stops.

We write the budget option first — the fewest pens that can honestly move the goal — and you upgrade at a check-in once the labs have earned it.

What it costs

The personal research protocol is €399, follow-up included: intake, human review, the three documents, the coach call, the check-ins and any revision when new labs arrive. No subscription.

Pens are not included: we do not sell, supply, source or ship any compound. The protocol lists the pens it assumes (300 clicks each). A twelve-week fat-loss cycle usually runs on one compound and one to two pens.

Got an invite code or gift code from a coach? Enter it at the start of the intake and the protocol is on us — we are by invitation only, and the codes are how the invitation travels.