David G. — 4-Week Aggressive Fat Loss Plan

David G. — 4-Week Aggressive Fat Loss Plan | DUBb FITNESS

DUBb FITNESS · Medical Strong Program · InBody 570 Verified · July 27, 2026

Medical Strong Program · Tirzepatide Integration · 6–7 Training Days/Week · Coach Larry Williams Jr.

2,300

Cal / Day

175g

Protein

256g

Carbs

64g

Fat

−700

Cal Deficit

6–7

Train Days

Coaching Disclaimer: This plan is for coaching and educational purposes only — not a substitute for medical advice from your physician or Tirzepatide prescriber. Consult your doctor before making changes to your medication dose or nutritional intake.

📋 InBody 570 Snapshot — David G. · 07.27.2026

Body Weight

175.4 lbs

Goal: 170 lbs (−5.4 lbs)

Body Fat %

20.3%

Goal: 17.3% (4 wks) → 16% (8 wks)

Fat Mass

35.6 lbs

Goal: ~29.3 lbs (−6.3 lbs)

Lean Body Mass

139.8 lbs

Protect every pound — your engine

InBody BMR

1,739 cal

Katch-McArdle verified ✓

Visceral Fat

Lv. 6

Normal (<10) — drops 1–2 levels in 4 wks

🔢 Calorie Math — Katch-McArdle (InBody Verified)

Calculation	Value	Notes
Body Weight	175.4 lbs / 79.6 kg	175.4 ÷ 2.2046
Lean Body Mass	63.4 kg (139.8 lbs)	Directly from InBody 570
BMR — Katch-McArdle	1,740 kcal	370 + (21.6 × 63.4) = 1,740 ✓ matches InBody
Activity Multiplier	Very Active × 1.725	3–4 strength + 3 cardio = 6–7 days/week
TDEE	3,001 kcal/day	1,740 × 1.725 — total daily energy expenditure
Calorie Deficit	−700 cal/day	Diet-based; Tirzepatide adds ~300–500 starting Week 2
FAT LOSS TARGET	2,300 cal/day	~1.0 lb/wk diet + ~1.0 lb/wk Tirzepatide = ~6–7 lbs / 4 weeks

Effective Deficit with Tirzepatide: Diet alone = −700 cal. Tirzepatide adds natural appetite suppression of ~300–500 cal/day by Weeks 2–4. Combined effective deficit = ~1,000–1,200 cal/day, driving ~1.5–2+ lbs/week loss while muscle is fully preserved.

📊 Body Composition — Current vs. 4-Week Goal

175.4 lbs

35.6 lbs fat

139.8 lbs LBM

Current

20.3% BF

→

−6.3 lbs fat

LBM preserved ✓

169.1 lbs

29.3 lbs fat

139.8 lbs LBM

4-Week Goal

17.3% BF

Lean Body Mass

Body Fat

The goal is to lose fat, not muscle. Your 139.8 lbs of lean mass stays locked in with 175g protein/day + strength training. Every pound lost over 4 weeks comes from the 35.6 lbs of fat — not your muscle. The right bar shows where you land by Week 4.

📉 4-Week Weight Projection

Week	Proj. Weight	Fat Mass	LBM	BF%	Driver
Start	175.4 lbs	35.6 lbs	139.8 lbs	20.3%	Baseline
Week 1	174.5 lbs	34.7 lbs	139.8 lbs	19.9%	Diet only (pre-Tirzepatide)
Week 2	173.0 lbs	33.2 lbs	139.8 lbs	19.2%	Tirzepatide building; appetite dips
Week 3	171.2 lbs	31.4 lbs	139.8 lbs	18.3%	Tirzepatide active; food noise quieting
Week 4	169.1 lbs	29.3 lbs	139.8 lbs	17.3%	Peak effect — 2+ lbs/wk

16% BF Context: Hitting 16% at 170 lbs requires LBM of 142.8 lbs — ~3 lbs more than you have now. That's achievable through body recomp (gaining muscle while cutting) with heavy strength training + Tirzepatide's muscle-preserving effects + 175g protein. By Week 4 you'll be at ~17.3%, on pace for 16% by Weeks 6–8.

🥩 Daily Macro Targets — 2,300 Calories

Macro	Daily	Calories	%	Per Meal	Why
PROTEIN	175 g	700 cal	30%	~44 g	1g/lb body wt — preserves 139.8 lbs LBM
CARBS	256 g	1,024 cal	44%	~64 g	Training fuel for 6–7 day/week schedule
FAT	64 g	576 cal	26%	~16 g	Hormone health + satiety; lean sources
TOTAL	—	2,300 cal	100%	~575 cal	−700 from TDEE of 3,001

Why high carbs at 44%? You're training 6–7 days/week. Low-carb diets crash performance, spike cortisol, and burn muscle. At this activity level, carbs are not optional — they're the fuel that makes your training productive and your fat loss real.

🏋️ Training Day Carb Protocol

Rest Day / Walk (1×/wk)

206g

~2,100 cal

10k Steps Only

Cut 200 cal from carbs — skip one starch serving. Normal protein and fat stay the same.

Cardio Day (3×/wk)

256g

~2,300 cal

Zone 2 or HIIT

Base plan as written — cardio burns add extra deficit without changing the food.

Strength Day +50g carbs (3–4×)

306g

~2,500 cal

Pre-workout + Meal 2

Pre: banana + oats 30–45 min before | Meal 2: add ½ cup extra rice. Weekly average still stays below maintenance.

Pre-workout nutrition is non-negotiable when training in a 700-cal deficit. Protein + carbs 30–45 min before every session. Even a shake + banana prevents cortisol from eating your muscle during the session.

💊 Tirzepatide Guide — Dual GIP/GLP-1 Protocol

What makes Tirzepatide different: Unlike semaglutide (GLP-1 only), Tirzepatide targets both GLP-1 AND GIP receptors. This gives stronger appetite suppression, better insulin sensitivity, AND better muscle preservation than GLP-1 alone. It amplifies your fat loss without adding muscle risk — IF you keep protein high.

Week 1
Pre-Tirz.

174.5 lbs

−0.9 lb

20.3% → 19.9%

Normal appetite — Tirzepatide not yet active. Diet does all the work.

Follow the 2,300 cal plan exactly. Hit 175g protein. This week is about building the habit so the drug enhances a routine, not creates one from scratch.

Week 2
Building

173.0 lbs

−1.5 lbs

19.9% → 19.2%

Appetite beginning to drop. You may notice less cravings, quicker satiety, or reduced food noise.

PROTEIN FIRST at every meal — eat it before touching carbs or fat. If nauseous: protein shake instead of solid food. Do NOT skip protein to manage nausea.

Week 3
Active

171.2 lbs

−1.8 lbs

19.2% → 18.3%

Full suppression building. Decision fatigue around food lifts. Cravings diminish. Eating feels effortless.

Let Tirzepatide do its job. Stop when comfortable — even mid-meal. Prioritize sleep and hydration (electrolytes daily). Keep training intensity high.

Week 4
Peak

169.1 lbs

−2.1 lbs

18.3% → 17.3%

Peak suppression. Hitting protein may take deliberate effort. Fat loss accelerates.

Minimum floor: 130g protein / 1,200 cal — never go below this. If appetite is very low, use shakes over solid food. Schedule the Week 4 InBody re-scan.

⚠️ Tirzepatide Side Effect Protocol

Side Effect	Management
Nausea (most common)	Smaller meals; avoid fried or fatty food on injection day; ginger tea or ginger chews; protein shakes over solid meals
Constipation	1 gallon water daily; fiber from veggies at every meal; psyllium husk or Miralax as needed
Too full to eat	Protein shake first; then cottage cheese or Greek yogurt — high protein, low volume, easy to get down
Loss of appetite	This is the medication working. Still eat 3–4× daily. Minimum floor: 130g protein / 1,200 cal
Fatigue or brain fog	Add electrolytes (LMNT, Liquid IV); increase sodium slightly; ensure you're not undereating calories
Injection site reaction	Rotate sites; inject into subcutaneous fat (abdomen, thigh, upper arm); use room-temp medication

🗓 Weeks 1–2 Meal Plan · Foundation Phase · Pre-Tirzepatide

Week 1 builds the habits that Tirzepatide will later enhance. You're eating 2,300 cal on your own willpower this week — so make it easy. Meal prep Sunday. Have your proteins ready. The food noise is still there Week 1 — expect it and plan around it.

Meal 1

7:00 AM

Power Breakfast

590 cal P: 47g C: 55g F: 18g

5 egg whites + 3 whole eggs scrambled (cooking spray or ½ tsp olive oil)

1 cup rolled oats cooked — top with ½ cup blueberries + cinnamon

Black coffee — zero calories, doubles as appetite management

Option B if rushed: 2 scoops whey in milk + 1 cup oatmeal cooked

Meal 2

12:00 PM

Meal Prep Lunch

650 cal P: 58g C: 75g F: 13g

7 oz grilled chicken breast — batch cook Sunday; ready Mon–Fri

1.5 cups cooked brown or white rice — whatever's in the house

2 cups broccoli or mixed veg (frozen is fine — microwave 4 min)

1 tsp olive oil + low-sodium soy sauce or hot sauce to flavor

Meal 3

3:30 PM

Pre-Workout Fuel

340 cal P: 44g C: 35g F: 4g

1.5 scoops whey protein in 10 oz water or milk (42g protein)

1 medium banana (27g carbs — fast fuel for the session ahead)

Time this 30–45 min before your workout — do NOT train fasted on this plan

On rest days: skip or have ½ cup Greek yogurt + ½ cup berries instead

Meal 4

7:00 PM

Dinner

660 cal P: 52g C: 65g F: 22g

6–7 oz salmon fillet OR 6 oz sirloin steak OR 7 oz ground turkey 93%

1 medium sweet potato or 1 cup white/red potatoes (baked or roasted)

2+ cups leafy salad — olive oil + lemon + salt dressing (2 tsp olive oil)

Alternate proteins: salmon Mon/Wed, steak Fri, turkey other nights

Day Totals by Training Type

Rest / Walk Day (1×/wk)

~2,100 cal

~200g P · ~206g C · ~57g F

Cardio Day (3×/wk)

~2,300 cal

~201g P · ~256g C · ~57g F

Strength Day +50g C (3–4×/wk)

~2,500 cal

~201g P · ~306g C · ~57g F

🗓 Weeks 3–4 Meal Plan · Tirzepatide Active Phase

By Week 3 Tirzepatide is fully active. The food obsession lifts. The need to constantly think about your next meal — gone. When you're done with a meal, you're done. This is the phase that feels easy. Let the medication work. Focus on protein. Keep training. Sleep 7–8 hours.

Meal 1

7:00 AM

Protein-First Morning

420 cal P: 50g C: 30g F: 10g

2 scoops whey protein in milk OR 5 egg whites + 2 whole eggs

Tirzepatide may suppress morning appetite — shake is easier than cooking

½ cup oats if you're hungry; skip if still full from Meal 4 the night before

STOP when comfortable — do not force the oats if appetite is low

Meal 2

12:00 PM

Protein First on Plate

570 cal P: 55g C: 60g F: 12g

6–7 oz chicken / turkey / lean beef — eat this FIRST before touching carbs

1 cup rice or 1 cup potato — carbs are still here; you may naturally eat less

2+ cups any vegetables — broccoli, zucchini, peppers, leafy greens (unlimited)

If Tirzepatide makes you full: finish protein, leave some rice — that's fine

Meal 3

3:30 PM

Shake or Light Snack

270 cal P: 38g C: 28g F: 3g

If training today: 1 scoop whey + banana — still fuel the session

If not training and not hungry: Greek yogurt ½ cup + ½ cup berries

Tirzepatide suppresses afternoon cravings hard by Week 3 — check in with hunger

Minimum: get protein in, even if it's just a shake — don't skip protein

Meal 4

7:00 PM

High-Protein Family Meal

570 cal P: 52g C: 57g F: 17g

6–7 oz any lean protein — salmon, chicken, steak, ground turkey, shrimp

½–1 cup starch (rice, potato, pasta) — let your hunger guide portion; smaller is fine

2 cups vegetables — roasted, steamed, or stir-fried; fill the plate with these

If Tirzepatide kills dinner appetite: eat protein first, even if it's just 4 oz

Week 4 Check-In Protocol: Schedule your follow-up InBody scan. Measure waist, chest, arms, thighs. If you've hit 169–170 lbs with LBM maintained, the plan is working perfectly. Bring these numbers to your prescriber when discussing your next Tirzepatide dose adjustment.

📅 Weekly Training Schedule — Strength + Cardio

Mon

Strength A
Upper

+50g → 2,500

Tue

Cardio
Zone 2

Base 2,300

Wed

Strength B
Lower

+50g → 2,500

Thu

Rest / Walk
10k steps

−200 → 2,100

Fri

Strength C
Full Body

+50g → 2,500

Sat

HIIT
20 min

Base 2,300

Sun

Cardio
Zone 2

~2,200

Cardio Type Guide: Zone 2 = conversational pace, 135–155 bpm, 35–45 min (treadmill, bike, elliptical, row). HIIT = 20 min max: 30 sec all-out / 90 sec rest × 8–10 rounds. Zone 2 burns more fat per session; HIIT burns more total calories and keeps metabolic rate elevated. Alternate them.

⚡ Busy Person Strategy — Fit This Into Your Real Life

Challenge	Solution
No time to cook daily	Sunday batch cook: grill 3 lbs chicken, cook a big pot of rice, roast 2 sheet pans of vegetables. Costs 90 minutes once a week — saves 6 hours of daily stress.
Busy work mornings	Keep Meal 1 ultra simple: 2 scoops whey + 1 cup oats + water. 3 minutes to make. 45g protein. Done. Save the fancy breakfast for weekends.
Lunch meetings / eating out	Order grilled protein + rice or potato + salad at any restaurant. Skip fried, skip cream sauces. Ask for dressing on the side. Protein first on the plate.
Missing workouts	15-minute minimum rule: if you can't do a full session, do 15 minutes. Compound lifts only: squat or deadlift, push/pull. 15 minutes of real training beats 0 minutes every time.
Travel or off-plan days	Protein anchor rule: hit 130g protein on any off day. Everything else can flex. One restaurant meal doesn't undo 6 days of deficit — skip the guilt, get back on plan at the next meal.
Social eating	Eat protein before going out so you arrive not starving. Choose the highest-protein option. By Week 3 Tirzepatide handles the rest — social eating becomes genuinely easy.

🛒 Weekly Grocery List — Busy Male-Friendly

🥩 PROTEINS — Batch Cook Sunday

3–4 lbsChicken breast (boneless)Grill or bake batch Sunday; ready Mon–Fri; use in bowls, wraps, salads

2–3 lbsGround turkey (93% lean)10-min cook; use in bowls, taco style, or with pasta

2 lbsSalmon (fresh or frozen)Rich in omega-3; great for recovery; 2× per week dinner

1–2 lbsSirloin steak (lean trim)6 oz portions; grill or cast iron; once or twice per week

2 lbsGround beef (93% lean)Quick dinner with rice; versatile; season with anything

18-countWhole eggsBreakfast base; batch scramble; 3 whole + egg whites = ideal macro

1 cartonEgg whites (liquid)Boost protein without fat; mix with whole eggs for volume

2 lbsWhey protein powder1.5–2 scoops per serving; pre-workout and breakfast

32 ozFage 0% or 2% Greek yogurt17g protein per cup; quick snack; protein anchor

32 ozCottage cheese 2%Slow casein protein; bedtime anchor if needed; 14g P per ½ cup

🍚 CARBS — Starchy Performance Fuels

5 lb bagWhite riceBatch cook; fastest energy; gut-friendly on high-training weeks

5 lb bagBrown riceAlternate with white; more fiber; slightly more filling

5 lbsSweet potatoesBake a batch; excellent post-workout carb with natural sweetness

5 lbsRegular potatoesBoil or air-fry; cost-effective; high satiety per calorie

1 lb boxWhole wheat pastaQuick dinner carb with ground beef or turkey + marinara

1 tubOld-fashioned oatsBreakfast carb base; ¾ cup dry = 50g carbs; cheap and filling

1 bunchBananasPre-workout carb — 1 banana = 27g carbs; perfect timing fuel

1 can ea.Black beans + chickpeasPlant protein + carb combo; add to any bowl

🥦 VEGETABLES — Eat As Much As You Want

3 bagsFrozen broccoli floretsMicrowave 4 min — zero prep; essential with every meal

2 bagsFrozen mixed vegetablesAsian or Italian blends; 0-effort side for any protein

3–4Bell peppers (any color)Slice raw or roast; add to everything — essentially zero calories

1 bagBaby spinachAdd to eggs, shakes, or as a quick salad base

1 headBroccoli (fresh)Roast on sheet pan at 425°F with olive oil — best side ever

2 largeYellow onions + garlicFlavor base for everything; non-negotiable pantry item

🥑 FATS + EXTRAS

2AvocadosAdd to salad or eggs; ½ avocado = 10g healthy fat

1 bottleExtra virgin olive oilPrimary cooking fat; 1 tsp = 40 cal; use sparingly

1 jarNatural peanut butterAdd to shakes or oatmeal; 2 tbsp = 16g fat, 8g protein

1 bagRaw almonds or walnuts1 oz snack; high satiety; don't overdo (high cal density)

1 boxLMNT or Liquid IVElectrolytes daily; critical on Tirzepatide — prevents fatigue

1 tubPsyllium huskFiber supplement; prevents Tirzepatide constipation; 1 tsp in water

Est. Weekly Budget: $110–$150 depending on location and sales | Best Batch Prep: Grill 3+ lbs chicken breast, cook full pot of rice, roast 2 sheet pans veg, portion into containers — one Sunday hour = 5 days of lunches done.

David — your InBody tells me everything I need to know. You've got a strong foundation: 139.8 lbs of lean mass, solid skeletal muscle, and visceral fat that's already in a healthy range. You're not starting from scratch. You're refining.

The 175 → 170 goal is completely achievable in 4 weeks. What's even more exciting: with Tirzepatide, high protein, and 6–7 days of training, you're not just losing weight — you're recomping. You lose fat and the scale drops, but the muscle stays or even grows. That's how you go from 20% to 16% body fat without losing your physique.

The plan I've built is aggressive but sustainable. You're eating real food — eggs, chicken, salmon, rice, potatoes, oats. Nothing is banned. Nothing requires you to be miserable. The 700-cal deficit creates momentum; Tirzepatide magnifies it; your training anchors it.

You're busy. I know that. That's why Sunday batch prep is built in, meals are simple, and the pre-workout is a shake and a banana. This plan fits a real life.

The only thing I need from you: hit the protein. Every. Single. Day. 175g is the minimum. Everything else is negotiable. Protein is not.

Let's make these 4 weeks count. — Coach Larry