What dose of reta and calorie deficit are you at?

[lastresort]

Everyone responds differently to diet and medications, but I want to see how effective the combination of reta and calorie deficit compared to reta or deficit alone.

Can you guys post your age, gender, reta doses and deficit if possible?

 

[gimmeshelter]

54m / .5mg w1-4 now .8mg w5.
300-500cal somedays more. Lifting / cardio / cal tracking. Think I am a super responder though. That being said, I wanted reta to give me more power over my eating habits vs shutting them down. I can eat whenever, just not so hungry I do. Lean protein, protein shakes, rice, egg whites make up breakfast and lunch. Dinner is whatever the fam is having and I just lean towards the protein less carbs.

 

[woundcarping]

If you’re on Reta but not at a deficit, you will not lose weight…

Math says I’ve ran on average ~1250 calorie daily deficit for 21 weeks now. Calorie counting to determine deficit amount is almost pointless on either side of the equation.

I’m 40 at the end of the month, with a beard.

 

[Crowreap]

I don't think the dosage really matters as long as whatever number mg you are on, you still get the effects. I am on 1 mg reta, and I consume 1500 calories daily and lift daily.

as @woundcarping said, at the end of the day gotta be in a deficit to lose weight.

 

[msyntakz]

37 year old dude, 6'4" 300lbs (relevant for TDEE), and I am eating between 1500-1800 calories daily. 2mg weekly Reta and 2.5mg Tirz for a little extra food noise suppression. Echoing woundcarping on the deficit. GLP-1 is just a tool to aid in a consistent deficit. There's no magic to it.

I track food intake mainly to make sure I am getting enough protein. The deficit has been the easy part, so far.

 

[Grogu]

37 year old dude, 6'4" 300lbs (relevant for TDEE), and I am eating between 1500-1800 calories daily. 2mg weekly Reta and 2.5mg Tirz for a little extra food noise suppression. Echoing woundcarping on the deficit. GLP-1 is just a tool to aid in a consistent deficit. There's no magic to it.

I track food intake mainly to make sure I am getting enough protein. The deficit has been the easy part, so far.

I also track calories to ensure a deficit. I only count M-F. Lot’s of different opinions about tracking calories, but I’ve lost 115lbs, so it’s worked for me. But agree with you and @woundcarping that it’s really about having a consistent deficit. No magic. If you want to lose weight you must consume less calories than you expend. But to me, calories and portion sizes are sneaky.

 

[Galapagosfit]

29years old,
175lbs (13-15bf%)
1mg/3days reta
400mcg fasted in the morning cjc/ipa
Lift 5x/week
Counting calories aiming for 2000 and 180g protein.

 

[bockscar]

.3 2 times a week for another week or 2. running under 1000 cal a day, usually around 800.

shedding weight...at unsustainable rate but I got a lot to lose and plan to up calories and protein content in a week or 2, and also up dose to .4 2 times a week

 

[Quads]

Age 33
dedicit 500

.3 2 times a week for another week or 2. running under 1000 cal a day, usually around 800.

shedding weight...at unsustainable rate but I got a lot to lose and plan to up calories and protein content in a week or 2, and also up dose to .4 2 times a week

2mg reta, 500 deficit
Lost around 20kg or 40 lbs so far

 

[JimGainz]

.3 2 times a week for another week or 2. running under 1000 cal a day, usually around 800.

shedding weight...at unsustainable rate but I got a lot to lose and plan to up calories and protein content in a week or 2, and also up dose to .4 2 times a week

Wow, that is some serious will power, impressive. Do you give yourself at least one day per week to feed and reset (metabolically/mentally)?

 

[Llanitox]

Everyone responds differently to diet and medications, but I want to see how effective the combination of reta and calorie deficit compared to reta or deficit alone.

Can you guys post your age, gender, reta doses and deficit if possible?

Started reta 1st April micro dosing 2mg a week so 1mg Mondays another Thursdays (this is what works for me)

Starting weight was 97kg todays weight 92kg

Weight train 5 times a week

Macros as following:

1835calories
160g carbs
175/80g protein
55g fat

37y male

 

[dailychemicals]

If you’re on Reta but not at a deficit, you will not lose weight…

Math says I’ve ran on average ~1250 calorie daily deficit for 21 weeks now. Calorie counting to determine deficit amount is almost pointless on either side of the equation.

I’m 40 at the end of the month, with a beard.

I exceeded my "normal" daily deficit several times (for about 300-500 kcal per day) whilst on Reta (5mg that week) and still managed to loose weight 😉

 

[dancs]

6'2, started at 240lbs with about 20% body fat in March 15.

Honestly, I don't know if Reta is making a difference. I know Tirz really helps with food noise and Cag helps with food suppression, but reta.... 🤷‍♂️
My problem is, I took reta AND tirz at the same time - I should have taken Reta first for a few weeks to ensure it kicked in my system THEN take tirz.... Ahh well. Too late.

Today is May 19, I'm at 203 with about 13% body fat (with margin of error).

But I've also been taking CJC/IPA and IGF-1 LR3 (past 3 weeks), so I'm sure the muscle retention helped tremendously.

 

[TacoLifter420]

Just started a cut, 400-500 calorie deficit. 51 years old, 200lbs, 15% body fat. Looking good to drop to 10 to 12%. 185 to 200 grams of protein a day. 4 says a week of lifting, fasted cardio 5 days a week and very active.

 

[TacoLifter420]

Just started a cut, 400-500 calorie deficit. 51 years old, 200lbs, 15% body fat. Looking good to drop to 10 to 12%. 185 to 200 grams of protein a day. 4 says a week of lifting, fasted cardio 5 days a week and very active.

Forgot to add, im using 2mg a week. Just started

 

[Bastogne22]

How are you arriving at your total calorie burn? I have a BMR around 2042. 47yrs old, 5'11, 255#. I get 11K-15K steps a day for 750-1000 calories. I also lift 4-5 times a week but never account for that. I'm assuming I'm burning over 3500 calories/day? I eat 1350-1800 calories a day, 180-200g protein. Been on Reta for 5 weeks. First 4 weeks at 2mg and 1 at 4mg. I started at 264#. I thought in that kind of deficit I would see a more aggressive weight loss...

 

[onewalker]

I'm a 50 year old male, 176 cm tall. Current weight 70 kg, 15% body fat. Goal is to drop to 10-12% body fat. Don't really care what weight that is at but don't want to lose much more.

I started at a weight of 96 kg two and a half years ago on Ozempic and lost 20+ kg on that. Backslid a little bit and decided to switch to Reta.

I'm on 4 mg Retatrutide/week, also pinning 1 mg/week Cagrilintide at the same time and day.

I don't track calories at all, but I've lost 5 kg in two months. Appetite suppression works really well at this dosage and satiety kicks in really fast as well.

FWIW, I don't really know if it is the Reta, the Cagri or the combination that works for me since I upped the Reta dose to 4 mg/week the same day I started on Cagri at 1 mg/week. But I don't really care, since it works so well and I don't have any side effects as far as I can tell.

 

[onewalker]

How are you arriving at your total calorie burn? I have a BMR around 2042. 47yrs old, 5'11, 255#. I get 11K-15K steps a day for 750-1000 calories. I also lift 4-5 times a week but never account for that. I'm assuming I'm burning over 3500 calories/day? I eat 1350-1800 calories a day, 180-200g protein. Been on Reta for 5 weeks. First 4 weeks at 2mg and 1 at 4mg. I started at 264#. I thought in that kind of deficit I would see a more aggressive weight loss...

Losing around 2 lbs per week sounds like a healthy, sustainable rate to me. When you feel like you have a lot to lose you get impatient, I know, but as long as you see steady weekly losses you'll be fine.

 

[aRareUnicorn]

I’m at 9mg and about 500-800cal daily deficit. Body adapted over time and weight loss slowed down. I’m within 15lbs of my weight goal now.

 

[N Sharp]

Everyone responds differently to diet and medications, but I want to see how effective the combination of reta and calorie deficit compared to reta or deficit alone.

Can you guys post your age, gender, reta doses and deficit if possible?

I know some have touched on this, BUT I'd like to add my 2 cents here because it's soooo important for anyone reading to understand (& assume we are NOT the exception):

The only way to lose weight is to consume fewer calories than you expend.​

GLPs like reta are so great for weight loss because they reduce the amount of calories we want/eat naturally. Everyone's dietary needs are going to look different though due to goals, starting point, etc... so I recommend googling a TDEE calculator to get a baseline for your current intake vs your goal weight's intake.

From there, develop a moderate deficit (or surplus, pending goals) from your current caloric intake and watch the weight melt off - usually you'll see ~0.5-2lbs drop weekly if you're tracking calories correctly (yes, a food scale IS worth it - no, deficits >500 are NOT worth it).

Bonus points if you incorporate strength training and macro tracking (especially protein) to avoid any "skinny-fat" business

I'm petite (5ft) and went from 135lbs to 105lbs on Tirz in the course of 1yr - my weight loss only really kicked in on month 3 when I started tracking calories.

 

[TooGood76]

2mg eating 1700-1800 tdee is 3300

 

[Hawk_recon]

I know some have touched on this, BUT I'd like to add my 2 cents here because it's soooo important for anyone reading to understand (& assume we are NOT the exception):

The only way to lose weight is to consume fewer calories than you expend.​

GLPs like reta are so great for weight loss because they reduce the amount of calories we want/eat naturally. Everyone's dietary needs are going to look different though due to goals, starting point, etc... so I recommend googling a TDEE calculator to get a baseline for your current intake vs your goal weight's intake.

From there, develop a moderate deficit (or surplus, pending goals) from your current caloric intake and watch the weight melt off - usually you'll see ~0.5-2lbs drop weekly if you're tracking calories correctly (yes, a food scale IS worth it - no, deficits >500 are NOT worth it).

Bonus points if you incorporate strength training and macro tracking (especially protein) to avoid any "skinny-fat" business

I'm petite (5ft) and went from 135lbs to 105lbs on Tirz in the course of 1yr - my weight loss only really kicked in on month 3 when I started tracking calories.

Basically perfect advice right here. Keep it simple and be honest about intake/output. Boom.

 

[lastresort]

Except Retatrutide directly increases your basal metabolic rate, which you can't really measure on your own so how would you know your exact "calorie" out especially with Hashimoto?

 

[LlamaWorm]

51 male. 3 weeks on 2mg. I'm around 1400 calories. Down just shy of 15 lbs. Most of which i'm sure is water weight.

 

[Hawk_recon]

Except Retatrutide directly increases your basal metabolic rate, which you can't really measure on your own so how would you know your exact "calorie" out especially with Hashimoto?

But we don’t really know to what extent. So it makes a lot of sense to operate off your average BMR and enjoy any added benefit from the Reta, yeah? I think a lot of people overthink it. If you’re not losing, you’re not in a deficit in nearly every case. Adjust accordingly.

 

[Ticks]

My RS is 4mg - 300 deficit

 

[muhvugga]

50M here

Currently eating ~1,370–1,390 calories per day, so I'm running a moderate deficit IMO.

TDEE calculator puts my max at ~2,400 / day, to lose 2-4lbs / week, but that's definitely not happening yet. My workout pattern is M, W, F: weights + rowing and Tues/Thurs: rowing only.

I'm currently down -4.8lbs / -2kg in nearly 6 weeks, at an average of -1lb/week ( -0.45kg / wk) which is frustrating as hell.

For dosing

• Week #1: 2mg
• Weeks #2-5: 4mg

For Week #6 and beyond - I'm about to start on 6mg to see what difference that makes (no negative side effects and hunger is very much controlled).

 

[birdwhacker]

Male, 27 years, 236–>210lbs, 9 weeks on reta, currently at 4.66mg per week Reta (2mg per 3 days), 1000-1500 calorie deficit, cardio only, protein prioritized but not counting.

But we don’t really know to what extent. So it makes a lot of sense to operate off your average BMR and enjoy any added benefit from the Reta, yeah? I think a lot of people overthink it. If you’re not losing, you’re not in a deficit in nearly every case. Adjust accordingly.

Say it twice. Didn't lose weight for a month? Eat less. Was losing weight but now you stopped losing weight even though you're in a deficit? Refeed for a week then drop the bottom out.

50M here

Currently eating ~1,370–1,390 calories per day, so I'm running a moderate deficit IMO.

TDEE calculator puts my max at ~2,400 / day, to lose 2-4lbs / week, but that's definitely not happening yet. My workout pattern is M, W, F: weights + rowing and Tues/Thurs: rowing only.

Damn man, that sounds frustrating. Are you certain that you're counting your calories right, every splash of oil etc? I wildly overestimate how many I consume to avoid confusion.

You are old as hell, maybe there's some hormonal shit at play here? Is it reta that you're taking or tirz?

 

[Hawk_recon]

Male, 27 years, 236–>210lbs, 9 weeks on reta, currently at 4.66mg per week Reta (2mg per 3 days), 1000-1500 calorie deficit, cardio only, protein prioritized but not counting.


Say it twice. Didn't lose weight for a month? Eat less. Was losing weight but now you stopped losing weight even though you're in a deficit? Refeed for a week then drop the bottom out.


Damn man, that sounds frustrating. Are you certain that you're counting your calories right, every splash of oil etc? I wildly overestimate how many I consume to avoid confusion.

You are old as hell, maybe there's some hormonal shit at play here? Is it reta that you're taking or tirz?

Nice work on your journey already!

 

[muhvugga]

Damn man, that sounds frustrating. Are you certain that you're counting your calories right, every splash of oil etc? I wildly overestimate how many I consume to avoid confusion.

You are old as hell, maybe there's some hormonal shit at play here? Is it reta that you're taking or tirz?

I'm not dead yet. I didn't hear no bell...😆

As far as calorie counting goes, I guess there's always room for error but it's basically: black coffee, 2x protein shakes per day (breakfast and pre-workout mix), 2-3L of water with only occasional electrolytes, veggies (usually steamed broccoli or raw veg like green / red peppers, etc.), dinner is chicken or steak with light seasoning rub (and maybe a tablespoon of olive oil for cooking), and then I really go overboard and spoil myself with a 1-2 small squares of dark chocolate (like 80% dark low sugar).

Yah it's been truly annoying. I have next steps planned out though, including trying out another batch from another source.

Edit: It's easy to blame the batch without any other insights, so I do think there is some hormonal or hereditary shit going on in the background as well but I'm still convinced I can fight through it.