Hey all! Seeking help for a unique situation.
Background: Until 10-11 months ago, I was active in MMA, weights, and cycling, eating 4500-5000 kcal daily to maintain 76-79kg with around 12% body fat.
This is after losing 20kg, quitting alcohol, and tracking 1600-1800 kcal. I got to 5000 gradually increasing my intake and activity over 1+ year.
My normal bodweight before I gained weight was 75kg. No exercise whatsoever. Got to almost 90kg, still with normal portions, just all fast food and candy thanks to working long hours. Lost 20+ kg with diet and exercise, again - normal portions, then started training a lot and ramping food up following this- causing my issues
Eventually, I was eating huge portions (e.g., 800 kcal of broccoli out of 5000 total) to prevent overshooting even 5000 calories! Yes- I trained hard. Very.
When my activity level dropped due to work, I struggled massively with binge eating, consuming obscene portions of healthy foods. I gained 10kg in 4-6 weeks and felt awful, despite eating whole, healthy foods. Most of my meals were meat, veg, fruit, egg whites and low fat dairy. Very expensive diet.
My doctor prescribed Mounjaro/Tirzepatide (Tirz), and I started at 1.25mg, increasing to 6mg over 6-8 weeks. While it helped curb binge eating, I never felt the appetite suppression I hoped for. I consistently ate around 3000 kcal, across 3-4 massive meals, even with high volume foods, and slowly lost weight (now 80kg), but with less muscle due to reduced training.
Current Situation:
I want to shrink my stomach capacity and eat normal portion sizes again. My goal is to feel full with smaller meals—like a sandwich or chicken wrap—without overeating. I really genuinely miss being able to just eat a 350-500g meal, 3 meals a day with a snack. That was a long time ago now.
Since being used to eating 4-5 peoples portion sizes worth of food a day, I’ve struggled with maintaining normal portion sizes, often consuming far more than necessary, which impacts my daily life. For example, dining out is difficult because I need far larger portions to feel satisfied, which makes eating out expensive and very high calorie.
I recently started back on GLP-1s, using 4mg Tirz for the past 4 weeks and increasing to 6mg in the last 2 weeks. However, my binge eating has returned, likely due to my body fat percentage decreasing. I've held around 80kg but I am decently leaner than I was 3 months ago. I did this without GLPs again, just volume foods, between 3000-3500 depending on the day.
I currently have 30mg of Tirz left and a 1mg Ozempic pen on hand. Kit of T30 in 1-2 months.
Questions:
Extra note- I like to be lean, it's my thing, and I know that being lean makes you hungry more.
I do want to go into a small surplus soon- I just want to have a normal stomach capacity again so I can enjoy not stressing things so much when I decide to get leaner again.
Also- I can deal with the mild/moderate hunger between meals- i've always been fine with it- it's the waking up or not able to sleep unless I eat a tonne of food that bugs me. I'm waking up starving and binge eating, destroying my sleep.
Background: Until 10-11 months ago, I was active in MMA, weights, and cycling, eating 4500-5000 kcal daily to maintain 76-79kg with around 12% body fat.
This is after losing 20kg, quitting alcohol, and tracking 1600-1800 kcal. I got to 5000 gradually increasing my intake and activity over 1+ year.
My normal bodweight before I gained weight was 75kg. No exercise whatsoever. Got to almost 90kg, still with normal portions, just all fast food and candy thanks to working long hours. Lost 20+ kg with diet and exercise, again - normal portions, then started training a lot and ramping food up following this- causing my issues
Eventually, I was eating huge portions (e.g., 800 kcal of broccoli out of 5000 total) to prevent overshooting even 5000 calories! Yes- I trained hard. Very.
When my activity level dropped due to work, I struggled massively with binge eating, consuming obscene portions of healthy foods. I gained 10kg in 4-6 weeks and felt awful, despite eating whole, healthy foods. Most of my meals were meat, veg, fruit, egg whites and low fat dairy. Very expensive diet.
My doctor prescribed Mounjaro/Tirzepatide (Tirz), and I started at 1.25mg, increasing to 6mg over 6-8 weeks. While it helped curb binge eating, I never felt the appetite suppression I hoped for. I consistently ate around 3000 kcal, across 3-4 massive meals, even with high volume foods, and slowly lost weight (now 80kg), but with less muscle due to reduced training.
Current Situation:
I want to shrink my stomach capacity and eat normal portion sizes again. My goal is to feel full with smaller meals—like a sandwich or chicken wrap—without overeating. I really genuinely miss being able to just eat a 350-500g meal, 3 meals a day with a snack. That was a long time ago now.
Since being used to eating 4-5 peoples portion sizes worth of food a day, I’ve struggled with maintaining normal portion sizes, often consuming far more than necessary, which impacts my daily life. For example, dining out is difficult because I need far larger portions to feel satisfied, which makes eating out expensive and very high calorie.
I recently started back on GLP-1s, using 4mg Tirz for the past 4 weeks and increasing to 6mg in the last 2 weeks. However, my binge eating has returned, likely due to my body fat percentage decreasing. I've held around 80kg but I am decently leaner than I was 3 months ago. I did this without GLPs again, just volume foods, between 3000-3500 depending on the day.
I currently have 30mg of Tirz left and a 1mg Ozempic pen on hand. Kit of T30 in 1-2 months.
Questions:
- How can I shrink my stomach capacity and return to normal portion sizes? Is the best way just cranking up GLPs until I cannot eat more than a few bites?
- I'm debating combining Tirz @6mg with Sema at 0.25mg to enhance appetite suppression. Is this a good approach? I didn't like Sema due to fatigue, but I can deal with it assuming my portion sizes drop.
- What’s the best approach to manage my goal of eating smaller meals (total of 2500 kcal or less) and getting back to normal portion sizes? I.e not having to live on cauliflower and chicken breast, doing constant cardio and always following a diet, but able to have some 'normal' sized food again- and not pack on 10kg straight away again!
- I eat literally 3-4x most peoples food intake in weight terms. This is really expensive, hard to do and tedious
- I am not interested in losing more weight. Maybe 3kg at most. I just want to hold this weight without stupid portions of expensive food and constant cardio.
Extra note- I like to be lean, it's my thing, and I know that being lean makes you hungry more.
I do want to go into a small surplus soon- I just want to have a normal stomach capacity again so I can enjoy not stressing things so much when I decide to get leaner again.
Also- I can deal with the mild/moderate hunger between meals- i've always been fine with it- it's the waking up or not able to sleep unless I eat a tonne of food that bugs me. I'm waking up starving and binge eating, destroying my sleep.
Last edited:
