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4 months in on Reta lost 12 kgs

13 replies6 peopleSep 16, 2026☆ Follow
Summary

How should calorie intake be adjusted when appetite returns after weight loss on retatrutide while increasing weight training?

The original poster lost 12 kg on 1 mg retatrutide every five days while eating 1500 kcal and staying active, but now reports rising hunger after adding gym sessions. Replies suggest starting at 2200-2500 kcal, monitoring weight for a couple of weeks, and keeping protein around 180-200 g. Bloodwork is reported as fine; some advise against staying in a deficit or lowering the dose further.

What this discussion establishesWhere people disagree

Whether dropping from 1 mg to 0.5 mg retatrutide would help muscle gains or is unnecessary.

Still open

Exact daily calorie target and macro split that will support training without fat regain.

Nothing here is advice.

13 replies · 6 people
SteadyBeacon64archiveopening postSep 16

Just some background: I'm 50 and started reta to lean out after gaining from work travel, stress, snacks and extra wine. Down from 85 to 73 kg at 184 cm. I've taken 1 mg every five days for three months. I've stayed active with band work and pilates two or three times a week from the start and now hit the new gym near the office three or four lunch sessions a week, each 60-70 minutes. I log everything with ChatGPT and Hevy. Hunger has started coming back since the gym increased. On reta I quit drinking and snacking and sat around 1500 calories with no appetite. Now I'm trying to decide the right intake with ChatGPT while eating beef, chicken, vegetables, rice or potatoes. Chat suggests 2500-2800 given the lifting, pilates and dog walks.

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AmberMeadow80archiveSep 16

Height and body-fat numbers would help put the weight in context. For calories I'd stay at 23-2500 for a couple of weeks and adjust later if needed. If the 1 mg dose is limiting gains, try dropping to 0.5 mg.

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CopperPebble16archiveSep 16

You already sound lean and hungry yet still worried about any fat gain, so you're staying on the medication and in a deficit. That setup won't build muscle. Eat protein and carbs, keep fats lower because they store more efficiently. Watch lipids, A1C, IGF and blood pressure; a stroke would ruin your look fast.

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SteadyBeacon64archiveSep 16
↳ replying to @CopperPebble16

Bloodwork two weeks ago came back solid. What would a good protein-to-carb split look like, maybe 200 g each or fewer carbs? My breakfast today was a shake plus eggs for 850 calories, 70 g protein and 80 g carbs.

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SteadyBeacon64archiveSep 16
↳ replying to @AmberMeadow80

Good idea. I've edited. I'm 184 cm.

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BlueAnchor59archiveSep 16

Same TRT dose of 150 mg weekly plus HGH here. Once training volume rose I did better near the top of maintenance with solid protein than in a bigger surplus. At your height 180-200 g protein works; keep carbs higher for the lunch lifts and test 2300-2500 for a couple weeks.

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BrightCompass36archiveSep 16

Coming off a 1500 kcal loss phase I'd start at 2200 now and watch what happens. Weight will probably stay flat or even drop a bit over the next two or three weeks. Keep tracking and add more if needed.

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SteadyBeacon64archiveSep 16

I'll aim for around 2500 a day. Appetite seems to be returning now that I'm in the gym.

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PlainAlder11archiveSep 16
↳ replying to @AmberMeadow80

How so?

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SteadyBeacon64archiveSep 16
↳ replying to @PlainAlder11

I assume appetite.

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AmberMeadow80archiveSep 16
↳ replying to @PlainAlder11

Is this you checking if skipping meals gets in the way of him building muscle?

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PlainAlder11archiveSep 16
↳ replying to @AmberMeadow80

No, the going from 1 mg to 0.5 mg. I know you need to eat.

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AmberMeadow80archiveSep 16
↳ replying to @SteadyBeacon64 (opening post)

That quoted section explains my idea to lower the amount.

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PlainAlder11archiveSep 16
↳ replying to @AmberMeadow80

It's not common to hear folks suggest lowering the amount. I doubt that would make any difference myself, though this is only how I see things. Those tiny portions never made much sense to me anyway.

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4 months in on Reta lost 12 kgs · ZyraTrack