The 12 Week Fat Loss PPL-RPT-GLP-1 Workout – Part 3!

Welcome to the 12 Week Fat Loss PPL-RPT-GLP-1 Workout – Part 3! Whew, what a Series so far! In Part 1, we covered the entire PPL-RPT workout, then in Part 2 we looked at cardio, nutrition, and supplements, and now in Part 3 we’re finally getting to the GLP-1 tips and also including a Special Section covering 2 Key Problems with their solution – so let’s get going!

Tips For GLP-1 Users!

One of the things a GLP-1 does is curb your appetite. But you still need to get in enough calories, especially protein.

Protein Tips

1. As noted, spread your protein intake across 3–5 meals. Small protein-dense meals, shakes, and snacks are easier to consume than larger meals when your appetite just is not there.
   
2. Make sure you center your meals around lean, high-protein foods. These foods include chicken, turkey, very lean beef, fish, eggs, Greek yogurt, and cottage cheese. Vegans can go with seitan, chickpeas, and beans; nuts and seeds including chia, hemp, and pumpkin seeds.
   
3. I advise the use of a whey protein powder (suggested above) to help keep calories down and ensure you’re meeting the day’s protein number. Also as noted, do not forget your post-workout shake or the casein feed before going to bed.

Training Tips

1. If you’re new to exercise, I suggest focusing on cardio and working with an in-house trainer. 
2. Your initial goals should be to learn proper exercise form (or how to correctly use the machines). 
3. An in-house trainer can start you off on a similar routine to the one presented in this article Series. The focus will be on using moderate weights for the first few weeks. 
4. Once you’ve gotten past your initial introduction to training, you can begin to train more to your goals.
5. Do you want to build muscle? Or perhaps tighten up a bit? Determine your goal, and with the help of the in-house trainer, go from there. 
6. After 2 months, you can use my routine if desired. 

Special Section – 2 Key Problems and How To Fix It

Here’s a Special Section covering 2 Key problems you might find yourself dealing with while on a calorie deficit. These tips can help you side-step these problems, ensuring you get closer to your goals. Feel free to refer back to Part 1 or Part 2 if you need a reference to anything presented here. That taken care of, let’s get started!

Problem # 1: The Cortisol Trap — Why Rest Days are Non-Negotiable on a Cut

When you enter a caloric deficit, your body will suffer a corresponding energy deficit. Adding high-intensity RPT workouts like the one in this article Series to a calorie shortfall can cause a massive spike in cortisol, the body’s primary catabolic stress hormone. (1, 2)

While normal levels of cortisol is necessary, chronically elevated levels during a fat-loss phase cause two major problems:

1. Severe Water Retention – Cortisol binds to aldosterone receptors, forcing the body to hold onto subcutaneous water. This creates a “soft” and bloated look that completely masks actual fat loss, leading you to mistakenly believe your diet is failing.
2. Muscle Catabolism – Extended high cortisol levels actively encourage the breakdown of muscle tissue for cellular energy. This is huge for any serious lifter.

The Solution:

Four full rest days per week are not a luxury; they are a fat-loss requirement. These rest days act as a metabolic pressure-release valve, helping to drop cortisol levels back to normal. This flushes out hidden water retention (often resulting in a sudden weight drop on the scale) and signals to the body that it is safe to keep its lean muscle tissue.

Problem # 2: Reality Check — How to Handle Strength Drops in a Deficit

Not too far into an extended fat-loss phase, a lifter’s glycogen stores and joint lubrication will naturally decrease. Because of this, they might experience a 3% to 5% drop in strength on their heavy, first RPT sets (this is over and above the 3.33% tied into the Epley Formula covered in Part 1).

If this happens, follow the following rules for handling a strength drop:

1. Shift Your Goal from “Building” to “Defending”

In a calorie surplus, progressive overload means adding weight. In a calorie deficit, progressive overload means defending the current weight you’re using. If you bench 200 lbs for 5 reps in Week 1, and you can still hit 200 lbs for 4 or 5 reps in, say, Week 8, 9, or 10 despite being lighter, your relative strength has actually increased and you are preserving 100% of your muscle mass.

2. Protect the Load Intensity, Cut the Reps

If 200 lbs feels like absolute concrete on Set 1, do not drop the weight to chase a high rep number. It is far better in terms of muscle preservation to lift 200 lbs for 3 reps than to drop to 180 lbs just to get 6 reps. The heavy load is what helps you keep your mass. Of course, for both of these problems, keeping your protein intake high goes a long way. As noted earlier, never, ever cut your protein intake. 

3. Implement the “Two-Workout Rule”

Never adjust training weights down based on one bad workout. A poor night’s sleep, low hydration, or a stressful week at work can cause a temporary strength dip. Only lower your RPT baseline weight if you fail to hit their minimum rep targets for two consecutive workouts on that specific exercise.

Summary

Well that sums up Part 1, Part 2, and Part 3 of The 12 Week Fat Loss PPL-RPT-GLP-1 Workout! There’s a lot of information in this 3-Part Series but if you follow the info I presented, you will be on your way to a new, leaner you – all that’s left is to stop by illpumpyouup.com right now and make sure you’ve got what you need!

References:

1. Braun, T. P., & Marks, D. L. (2015). The regulation of muscle mass by endogenous glucocorticoids. Frontiers in physiology, 6, 12. https://doi.org/10.3389/fphys.2015.00012
2. https://my.clevelandclinic.org/health/articles/22187-cortisol