Lose the weight.
Keep the muscle.
GLP-1 works. The weight comes off. But if you're not careful, 25% to 40% of the weight you lose can be muscle and other lean tissue, and after 40 that stuff is hard to get back. I'll show you what to eat, what to keep in your kitchen, and how to train so you come out of this leaner and stronger instead of skinny and weak. I've been doing this for 35 years, and I'll work with you one-on-one.
Does any of this sound like you?
You're on Ozempic, Wegovy, Mounjaro, or Zepbound. The scale is moving, but you feel weaker than before.
Your doctor prescribed the medication but gave you zero guidance on protein, training, or what to eat.
You don't want to join a group program or tell people you're on a weight-loss drug.
Every "coach" online is talking to 25-year-olds, not a grown man with a job, a family, and a body that's been through some things.
"Studies show 25% to 40% of the weight lost on GLP-1 medications can be muscle and other lean tissue, not just fat. After 40, you're already losing muscle every year. Put the two together and it adds up fast."
Losing muscle is about more than how you look. It slows your metabolism, drains your energy, and takes away strength you spent years building. You can end up lighter on the scale but softer, weaker, and more tired than when you started. What helps most is eating enough protein and lifting a few days a week, and that's what I help you do.
Who's Behind This
I've had to fight for every pound of muscle I've ever put on.
I'm Chad Rowe. I've spent 35 years in health and fitness, and most of that time has been about one thing: helping men put on muscle and keep it.
I was born with a really fast metabolism, and muscle never came easy for me. Some guys I grew up with could put it on without even trying. I couldn't. I had to learn what it takes to build muscle and hold onto it, from the protein and the food to the training and the rest. I know what it's like to watch muscle you worked hard for slip away, because I've dealt with it my whole life.
The same thing can happen to you on a GLP-1. The weight's coming off, but some of that is muscle. Most guys don't notice until they start feeling weaker and more tired, and their body doesn't look the way the number on the scale says it should.
I started GLP-1 Strong Men because I kept seeing good men do everything they were told. They took the shot, lost the weight, and ended up frail. I don't call that a win.
You won't get a cookie-cutter program from me. We'll build a plan around your life, your schedule, and the food you like to eat.
How It Works
Here's how we'll work together.
It's four steps, and none of them are complicated.
Tell me where you're at
We start with your Strategy Session. You tell me what medication you're on, where your weight is, how active you are, and what you want out of this.
Get your plan
I'll give you your protein number, what to keep in your kitchen, and what to cook on days you're just not hungry. You'll also get a strength routine that fits your week. I keep it simple so you'll stick with it.
You do the work, and I'll help you along the way.
We'll check in once a week by text or voice note, whichever is easier for you. If you've got a question, I'll get back to you within 24 hours. I won't bug you every day, but you won't be doing this by yourself.
Lose the weight. Keep the muscle.
We'll keep an eye on your strength, your energy, how your clothes fit, and what the scale says. When we're done, the plan is yours to keep.
Who This Is For
If this sounds like you, we should talk.
The Working Man
Contractor, tradesman, business owner, the guy on his feet all day. You don't trust most coaches, and I don't blame you. You want answers that work.
The Veteran or First Responder
You've always been the strong one, and feeling weak now doesn't sit right with you. I understand that.
The Dad or Granddad
You want to keep up with your kids and grandkids, carry your own groceries, and stay on your own two feet for a long time.
The Guy With a Shot and No Plan
Your doctor wrote the prescription and sent you home. Nobody told you what to eat or how to train. I can help with that.
This is for you if you're 40 or older, you're on a GLP-1 or thinking about starting one, and you're ready to get back the muscle you've lost or hang on to the muscle you've already got. You don't have to be a gym rat. You just have to be willing to show up.
Free Community
Join Lean & Strong After 40.
It's my free group on Skool for men over 40 who want to get stronger and eat better, whether you're on a GLP-1 or not. Ask questions, see what other guys are doing, and get help from me directly. I'm in there every day. If you want more, you can upgrade to Premium for my lifting, eating, and pantry plans plus a weekly live call.
Strength Strategy Session
Let's sit down and build your plan.
We'll get on a 60-minute call and go over where you are right now, what's working, and what isn't. By the end, you'll know how much protein you need, what to eat, and how to train. If ongoing coaching makes sense, I'll go over the options with you. If it doesn't, you still leave with a plan.
Follow the plan for 30 days. If you're not stronger and clear on what to do, you don't pay. The only guys this doesn't work for are the ones who don't show up.
Get the Free Muscle Blueprint
A short guide with your protein target, the least amount of lifting you need each week, and the three supplements I think are worth your money.
- How to figure out your daily protein number from your body weight
- A 3-day-a-week lifting plan that fits a busy schedule
- What to eat when you're not hungry and you know you're not eating enough
- 5 signs you might be losing muscle instead of fat
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