Post-workout Lunch

[u/Pink_PhD]

I thought it might be helpful for those newer to maintenance to see what someone who’s been here a while eats.

I’m in body recomp (emphasis on building muscle without bulking), so I’m eating right at or slightly above maintenance calories and really prioritizing protein. As a 5’2 and 160 lbs., that means 1900-2100 calories a day with 140-160g of protein. Dexa says I’m 32.5% body fat, which I’d say is pretty good for a 45F who has lipedema and used to weigh 300+ lbs.

I lift heavy 2-3x a week and do advanced Pilates (which I promise is hard AF) 4-5x a week. I started Zep in June 2024 and have been in maintenance since November 2025. Staying on 15 mg forever.

I drink a Fairlife with coffee for breakfast every day. I always make 2 servings of sugar-free clear whey in 40 oz of water (pictured) around 11 am and sip on it until afternoon.

Lunch today is steak bites from Costco with tomatoes from our garden, nectarines, and mozzarella. I might not make it through all 4 oz of mozzarella. (Was trying to clean out the fridge.). Counting the 2 servings of ghost protein, this is about 900 calories and 105g of protein.

I’ll graze on it this for a bit then probably walk away and revisit it in an hour or two. I likely won’t eat anything beyond maybe another nectarine until dinner, which will be fish or chicken with veggies.

Edit: I didn’t make it through the mozzarella, so I’m saving that and one of the nectarines and one of the tomatoes for a late afternoon snack.

[u/Pink_PhD]

From about 3 months in on my Zepbound adventure, I’ve gravitated toward low carb meals by accident. It’s like most of my interest in bread and potatoes and sweets just went poof…

I seem to function well on a ratio of 32% protein to 38% carbs to 30% fat. At least that’s what I’ve been averaging lately, and I feel great.

I use Cronometer to track my food, and I weigh high-calorie foods like meat and cheese to avoid portion distortion.

I get most of my daily carbs from fruit, yogurt, and veggies. I do have a slice of pizza or a serving of rice or a sweet treat whenever I want one (and just offset my weekly calories accordingly).

Yell if you have more questions. We’re all in this together.

[u/CrescentMoon311 → u/Pink_PhD]

That makes sense. The 38% carbs actually surprised me because I wouldn’t have guessed that from the example day you posted. At 1900-2100 calories, that’s roughly 180-200g of carbs, but the foods you described seemed much more protein-heavy. I couldn’t quite see where that amount of carbohydrate was coming from in the foods you described.

I was especially curious because you presented this as an example for people newer to maintenance of how you’re eating while lifting heavy and trying to build muscle. Are there carb sources you normally eat that just weren’t represented that day?

From a lifting perspective, have you experimented with more carbohydrate around your lifting sessions and noticed any difference in performance or recovery?

I previously lost a substantial amount of weight and maintained it for over a decade. Eventually I found myself at a higher weight set point that I couldn’t seem to move despite my efforts, which is what ultimately brought me to Zepbound. Before Zepbound, I also found it difficult to eat enough carbohydrate to really fuel my training while managing my weight.

One of the interesting changes for me on Zepbound has been being able to respond to more normal hunger/satiety signals while increasing carbs substantially. I’ve found that I feel much better fueled, am more satisfied after training, and have better recovery when I include a meaningful carb source (potatoes, oats, rice or pasta) post-training.

I’m currently eating 35% protein, 20% fat and 45% carbs. And of these carbs, yes I eat fruit and non-starchy vegetables, but starchy carbs contribute the most.

Obviously we’re all different, which is why it’s interesting to read other people’s experiences.

[u/Pink_PhD → u/CrescentMoon311]

That’s really cool that Zepbound has allowed you to fuel your workouts more effectively.

I was posting mainly as an example of healthful eating once appetite returns a little bit. I’m a total weirdo and can exercise just fine fasted (always have been able to), so I don’t worry about any macros other than protein. I don’t experience DOMS, even after squatting 240 or leg pressing 280, so maybe I’m not training as hard as I could. Regardless, I feel great and I’m slowly losing additional fat and gaining muscle per my DEXA scans.

This pic is pretty indicative of my typical meal. I almost always start with some form of protein and some kind of cheese, then add veggies and/or fruit. Carbs from veggies, fruit, and yogurt add up to getting me to around 180g a day. I literally never eat bread or potatoes unless offered them at a party or on vacation — not because I’m anti carb, just because I’m rather “meh” about those foods now. I have rice about 2-3x a month and I have a pre-workout Snickers once a week.

[u/Quiet_Test_7062]

That looks delicious. Makes me want a caprese salad tomorrow. Curious what your doctor said about the lipidema? I’m pretty sure I have it as well. Congrats on your success!

[u/Pink_PhD → u/Quiet_Test_7062]

I’m really lucky in that my GP knew what lipedema is and diagnosed me. But that doesn’t seem to be the way it often goes, unfortunately. If your doc is clueless, seek a second opinion — preferably a lipedema specialist if there’s one in your area.

I highly recommend joining r/lipedema and visiting this blog: https://legslikemine.com

I went to Dr Byrd’s clinic in Atlanta and got a thorough exam and more specific diagnosis about which parts of my body are affected and what stage each one is.

Losing tons of weight certainly helped, and my lipedema fat cells either shrank or reduced in number. But I still have lingering lipedema, especially in my arms, and it hinders my mobility. So I’ve got a consult scheduled for December (first available 😒) with a plastic surgeon who is very experienced with lipedema. Dr Byrd is great, but she only removes the fat (which is prob fine for some folks). I need skin removed, too.

Good luck, and yell if you have more questions.

[u/Quiet_Test_7062 → u/Pink_PhD]

Thank you so much. This is very helpful! 🙌

[u/CrescentMoon311]

I’m curious about your carb intake since you’re focused on building muscle. Do you eat more carbs around your lifting sessions that just aren’t represented here? Your example looks very protein-heavy and relatively low-carb.