Terry from telehealth, three months in, saying hi

Week 12 for me too, and my squat stalled while my row climbed 15 lb—recomp is rude like that. The scale dropped 6 lb, but my waist only moved 1.5 in.

What helped was keeping protein at 1.6 g/kg even on low-appetite days, then letting carbs flex around lifting. I stopped chasing daily weigh-ins; weekly averages saved my sanity. Curious if your upper/lower split has a lagging lift yet?

Fourteen weeks into a slow cut and the unexpected bit was sleep. Appetite being quiet made hitting 1.6 g/kg easy, but the deficit was accidentally deeper on low days, and 3 a.m. wake-ups became a thing. HRV dipped before the waist moved an inch.

Adding a carb-heavy meal before upper/lower days and an actual wind-down routine helped recomp more than chasing another protein shake. Anyone else seeing appetite quiet but recovery loud?

Ferritin hit 28 at week 10; lifts felt heavy until I checked labs. Turns out low iron, not just calories.

The part people forget is that Greek yogurt plus whey sludge gets you to 1.6 g/kg way easier than meal prep.

Week 12 daily weigh-ins had me reacting to 2-lb water swings and almost cutting calories too hard. The contrarian move that helped: weigh weekly, log waist monthly, and let a trend app smooth the noise.

My recomp actually looked better once I stopped treating every morning number like a verdict. Not saying tracking is bad, just that more data wasn’t more signal for me.

My sleep score went from 68 to 84 by week 8, but my HRV dropped 12 ms and my bench stalled for three weeks. Better sleep didn’t mean better recovery—I was just less hungry and ate too little carbs around training. Adding 30 g carbs pre-lift fixed it. Anyone else see sleep improve while gym performance dipped?

The $25 copay is the number that gets quoted, and it's genuinely not the whole story. Common surprise: the grocery bill can climb about $210/month — cheap takeout gets swapped out for salmon, chicken, cottage cheese, and produce.

Coverage doesn't make food cheaper, it just changes what ends up in the cart. The tradeoff nobody warns you about: a smaller appetite can still be an expensive appetite if high protein and recomp are the goal.

Then there's $60 for a food scale and $40 for a lifting belt, because the waist tape moves faster than the scale does. So the insurance paperwork does its job, but the total monthly cost doesn't necessarily drop like expected.

Worth knowing before comparing options: track food spend for a full month before calling any of it a money-saver.

84 days i nMacroFactor and it recalculated my maintenance 350 cal higher than my guess. My “small deficit” was actually closer to 800, which explains why appetite and lifts felt awful. I bumped calories and weight loss slowed but lifts moved again. Weirdly worth it.

Week 13 here: waist down 1.75 inches, scale only down 4.2 lb, but my squat and RDL were flat for five straight weeks until I stopped trying to hold a deficit the whole time. The counterintuitive part is that the GLP-1 wasn’t what stalled my lifts—it was under-eating around training and letting the app keep trimming calories every time weight plateaued.

I dropped to 3 lifting days instead of 4, kept protein closer to 2 g/kg, and ate nearer maintenance on lower days; lifts started moving again in about 3 weeks and my waist kept trending down even with slower scale movement. The MacroFactor piece rings true too—once it recalculated my maintenance down, I had to manually cap the deficit or recovery tanked.

Sleep score 68→84 by week 8 is awesome; mine followed a similar jump once I moved hard lower sessions away from late evening. Not saying 4x/week can’t work, just that for me the hidden cost was recovery, not appetite.

Day 84 here, and the contrarian thing for me was that appetite suppression made recomp harder, not easier. I figured less hunger would make the small deficit automatic, but I ended up under-eating protein and my RDL stalled for three weeks until I started front-loading most of my protein earlier in the day and right after lifting.

Waist finally moved—down about 1.25 inches from week 4 to 12—while the scale stayed inside a 1.8 lb range, so I get the “scale only d…” frustration. MacroFactor recalculating my expenditure actually helped once I stopped reacting to daily weigh-ins.

And yeah, the $25 copay math gets less cute when protein powder, creatine, and a food scale enter the chat. OP, are you finding appetite easier to manage on lifting days or rest days?