Lean Protocol

The GLP-1 weekly tracker — the one that watches your muscle

Every GLP-1 tracker logs your dose and your weight. Almost none of them log the thing that decides what you look like at the end: how much of that weight was muscle. This sheet does. Print it, keep it on the fridge, and take it to your appointment so the conversation starts from data instead of memory.

Get my protein target first

Free. No email required to print it — the form below is only if you want the app.

GLP-1 weekly tracker

Week of ________________

Semaglutide · tirzepatide (Ozempic · Wegovy · Zepbound · Mounjaro) — a logging template, by Lean Protocol.

1 · Muscle — the part the scale hides

Rapid weight loss takes muscle with it unless you defend it. Two things defend it: enough protein, and resistance training. Tick every day you hit them.

Protein target (g/day)________ g  — from the protein calculator
Days I hit the target M T W T F S S
Resistance training aim for 2–3
Weight________    same scale, same time of day
Waist (at the navel)________    the scale can stall while this keeps falling — that is muscle being kept

2 · Dose

DateDrugDose (mg)SiteSkipped / late?

Rotate the site — abdomen (stay 2″ from the navel), thigh, upper arm. Do not reuse a spot week to week.

3 · Side effects — rate 0–4 each day

0 = none · 1 = noticed it · 2 = annoying · 3 = changed my day · 4 = could not function. Patterns matter more than any single day — that is what your prescriber wants to see.

 MTWTFSS
Nausea
Vomiting
Constipation
Diarrhoea
Reflux / burping
Fatigue
Injection site

4 · Food that turned on me

What you could eat last month, you may not be able to eat this month. Write it down before you forget.

5 · Ask at my appointment

The question you think of at 11 p.m. and forget in the room.

Not medical advice. This is a logging template only — it does not diagnose, treat, or tell you what dose to take. Follow the plan your prescriber set, and contact them about any side effect that worries you. Severe or persistent vomiting, or severe abdominal pain, is a reason to call them now, not to write it in a box.

https://lean-protocol.ruzylo.dev/tracker — a private, on-device GLP-1 lab notebook. Free to print, free to copy.

The app does this without the fridge magnet

Lean Protocol logs the same things on your phone, on-device — then does what paper cannot: it watches your protein against your target, flags a stall before you plateau, and exports a clean CSV your prescriber can actually read. Your health data never leaves the device.

Open the web notebook — free, on-device →