Ozempic-Mimic Weekly Protocol

🏋️‍♂️ Exercise Principles

• 4-day strength split: Upper Pull, Upper Push, Lower Pull, Lower Push
• Focus on compound lifts, moderate intensity (avoid failure on all sets)
• Keep sessions under 45 minutes
• Walk 10–15 minutes after meals (daily)
• 5x/week light cardio (Zone 2 or similar, in addition to walking)
• Prioritize recovery: 7–9 hours of quality sleep

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🍽️ Eating Principles

1. Suppress Appetite Naturally

• High protein (90–110g/day), high fiber, low variety
• Eliminate sugar and ultra-processed foods

2. Slow Gastric Emptying

• Eat slowly (20–30 minutes per meal)
• Chew thoroughly
• Avoid liquid calories

3. Stabilize Blood Sugar

• Time-restricted eating (14:10)
• Walk after meals
• Eat carbs last at meals

4. Promote Fat Loss While Preserving Muscle

• Maintain ~1,030–1,050 kcal/day
• Prioritize protein + resistance training

5. Rewire Food Noise

• No grazing or snacking
• Use routine, friction, and low-dopamine food choices

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📅 7-Day Meal Plan (No-Cook, Protein-Prepped)

Day	Breakfast	Lunch	Dinner (Optional)
Monday	Oats Overnight (20g protein, high fiber)	Grilled Chicken Snack Box: 5 oz chicken, raw broccoli, hummus, avocado or string cheese	6 oz Greek yogurt (2%) + 1 tbsp chia seeds + 1/4 cup berries
Tuesday	Oats Overnight	Salmon Salad Jar: 4 oz salmon, mixed greens, cherry tomatoes, olive oil drizzle	1 cup cottage cheese + 1 cup baby carrots + 1/4 cup olives
Wednesday	Oats Overnight	Deli Plate: 2 eggs + 2 oz turkey, carrots, cottage cheese	2 hard-boiled eggs + 1 cup baby carrots + 1 tbsp almond or peanut butter
Thursday	Oats Overnight	Grilled Chicken Snack Box	6 oz Greek yogurt + 1 tbsp chia seeds + 1 oz nut pack
Friday	Oats Overnight	Salmon Salad Jar	1 cup cottage cheese + 1 cup baby carrots + 1 tbsp hummus
Saturday	Oats Overnight	Deli Plate	2 hard-boiled eggs + 1 cup baby carrots + 1 tbsp almond or peanut butter
Sunday	Oats Overnight	Grilled Chicken Snack Box	Skip or repeat light option if hungry