Bullet to My Head: Here's Exactly How I'd Lose 20 Pounds

Let’s say I had 20 pounds of fat to lose in three months and my life depended on it.

Here’s exactly what I’d do.

Step 1: Set my calorie target.

Goal body weight times 12. If I’m at 200 and want to be 180, that’s 180 x 12 = 2,160 calories per day. Done.

Step 2: Set my protein.

0.75 grams per pound of goal body weight. At 180, that’s 135 grams of protein per day. That’s it.

Step 3: Balance my macros.

I’d eat a balance of fats and carbs to support hormonal health. Carbs and fats both play a role in satiety. I like balanced, real food. No extremes.

Step 4: Hit my steps.

At least 12,000 steps per day. Maybe 15,000 to 16,000 if I really wanted to accelerate things.

Step 5: Lift three times per week.

Short, heavy workouts. Three sessions per week is all you need to signal your body to hold onto muscle while the fat comes off. More than that is just unnecessary stress.

Step 6: If the deficit felt like a battle, I’d use Tirzepatide.

A low dose. 2.5mg per week. Just enough to align appetite with goals and make the whole thing effortless. I’m not interested in higher doses or being aggressive with this. The goal is to get the deficit working with you, not to hammer your system.

That’s everything. Calories set, protein covered, muscle signaled, steps done. If hunger is still getting in the way, that’s what the low dose is for.

If you want access to physician-supervised, low-dose Tirzepatide done the right way, Kino Clinic is open right now.

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Talk Soon,

Greg O’Gallagher

Kino Clinic works exclusively with licensed 503A compounding pharmacies to provide physician-prescribed, pharmacy-grade compounded Tirzepatide. All medications are prescribed by licensed physicians for individually identified patients based on documented clinical need. Compounded medications are not FDA-approved finished drug products and are not intended as substitutes for FDA-approved medications such as Mounjaro® or Zepbound®. Individual results vary. This is not medical advice. Use only under the supervision of a licensed healthcare provider.