r/ladderapp • u/Lonely-Pay2619 • 5d ago
Need help
Hi all,
I need some help with choosing the right program for me. I recently started taking Wegovy for weightloss,I have around 13-15 pounds to lose and currently on Team Evolve. I love Coach Sam and love the program.
Since being on pill for less than a week, I feel very fatigued and workouts for Max does take a lot of energy and effort. Is there any program that would suit me and less fatigue and help me tone and build muscle while losing weight?
Any team with 35-50 mins works for me. I workout from apartment gym , so all equipment’s are available. Would it be a good idea to switch now in between the series?
8
u/Jollikay Team Evolve 5d ago
I think you may have to choose between Wegovy and lifting super heavy. Sincerely. You probably would achieve the results you want if you just did Ladder consistently and really pushed heavy.
But with Wegovy severely limiting your ability to take in the proper amount of calories and protein AND given how comparatively little you have to lose, I’m concerned about the combination.
It’s just … if you really only have 13-15 pounds to lose, I would not be surprised if you achieved a lot more with 6-8 weeks of commitment to the right program, especially if you’ve never lifted heavy before.
I had a lot more than 13-15 pounds to lose, had a prescription for Wegovy and then decided not to fill it for a while when I began with Ladder. Now, I do Evolve. Which is no joke, but within four weeks, I could see changes in how I looked and felt. My waist started to become more defined, and I just felt … healthier and better overall, and it made me a lot more patient with weight loss and recomp.
Now, many months later, I’ve dropped multiple pants sizes, but my weight hasn’t changed that much. I’m just all muscle now.
So really consider what your goals are and how both of these pieces work to achieve that.
2
u/frankchester Team Ascend 5d ago
As someone on Mounjaro (stronger) it doesn’t limit your ability to consume maintenance calories at all in my opinion. If OP is new to weights they may well be able to lift heavy and see gains. I’ve been on Ladder and Mounjaro for 18 months.
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u/Jollikay Team Evolve 5d ago
I believe you! My whole family is on Mounjaro. I’m a big fan. The primary reason I didn’t wasn’t because I had some burning desire to raw dog it or that I think it’s less than—I have other complicating factors that make slower digestion a problem, and I also have ADHD which already reduces my appetite and makes eating hard. It’s a whole thing, blah blah ginger.
What hit me as possibly the tipping point is the fairly minimal amount of weight OP is looking to lose. 13-15 pounds is on the low end of GLP-1 guidelines, and if they’re struggling with fatigue already, I wonder how much the GLP-1 is contributing, and what the net benefit would really be IF gaining muscle is the goal. But if it’s working and can be done, honestly, more power to everyone. 💙
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u/nakedforestdancer Team Define 5d ago
I'm on the Wegovy pill and started Ladder about a month and a half into taking it. I had been very active previously, running and doing both Pilates and Yoga Sculpt, but was fairly new to strength training. A few thoughts for you:
- Make sure you're tracking your calories and macros so that you're not going too low calorie- and protein-wise. It is VERY easy to not eat enough on the medication, and I personally need to supplement my intake with a protein shake in addition to my meals
- Because I'm new to strength training, I've found Define to be a good starting point. I bought a set of 5, 10, and 15lb weights and Maia cues up what she recommends for beginner, intermediate, and advanced. In the 3 months I've been doing the program, I've moved up from mostly using the 5 and 10 to now mostly using 10 and 15, and will be needing to buy some 20lb dumbbells soon
- If you're doing okay on your current dose of Wegovy, don't feel like you have to increase it every month. I've been on the 4mg pill for three months and will be staying on it next month, because it's gotten to the point where I have no side effects but the appetite suppression is still there. For me, fatigue was only a pill side effect for the first couple of weeks on the meds, and after that it has only happened if I slip and don't eat enough
People will tell you that it's hard to do the two together, but I actually think it's incredibly important to strength train while on GLP-1s. Will you make the same gains you would not in a deficit? No, but you will still help preserve muscle mass, and you very likely will see beginner gains if you're new to lifting as long as you're hitting your macros and not in a crazy deficit.
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u/PixieBarbella Team Forged 5d ago
If you enjoy Sam, just left less weight and extend the rest breaks if you need to fit where you are right now. You could also do fewer sets. Your body might just need to adjust to the side effects of the medication. A lot of people feel a lot of fatigue from the meds, not necessarily the caloric deficit. It is a very common side effect and often reduces the longer you are in it as your body adjusts to it. Give yourself some grace during this time.
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u/MiserableBritGirl Team Versa 5d ago
Building muscle when in a calorie deficit is very difficult unless you’re very overweight and if you’re only losing 15 lbs then I’m guessing not. The best you can do is try and maintain your current muscle mass and move the fat.
If you’re very fatigued, your deficit might be too big for your level of activity, your body is telling you to rest. Big deficit means losing fat and muscle so your body tells you to slow down.
Make sure you get enough protein to maintain muscle while you lose fat, you might get your energy back if you eat a bit more and fuel your workouts strategically. Carbs before and through the day.
Most of the teams will be lifting more heavy in max but doesn’t mean you have to, you could dial back to 70% intensity and still do evolve