Tirz Pen

This is a 8 week plan for the above course! - Please check in with the team on telegram for one to one support! The link can be found by clicking join our community at the top of our store.

🍎 Nutrition

• 🔻 Moderate calorie deficit (~300–500 kcal below maintenance)

• 🥩 Prioritize protein (💪 1.6–2.2 g per kg of ideal body weight)

• 🥦 Eat plenty of fiber (🌽 veggies, 🌾 whole grains, 🫘 legumes)

• 🥑 Include healthy fats (olive oil, nuts, avocado)

• 🚫 Limit ultra-processed foods, 🍭 added sugar, and 🍞 refined carbs

• 🕒 Keep regular meal timing (or intermittent fasting if it suits you)

• 💧 Stay hydrated — 2–3 L of water/day (more if sweating 💦)

🏋️ Exercise / Movement

• 🏋️♂️ Resistance training — 3×/week (all major muscle groups)

• 🚴♀️ Cardio — 2–3×/week (brisk walk, cycling, etc.)

• 🚶♂️ Keep up NEAT (steps, standing, moving often)

• 🧘♀️ Add mobility/flexibility work + proper rest days

😴 Sleep & Recovery

• 🌙 Aim for 7–9 hours of quality sleep per night

• 🕰️ Stick to a consistent schedule 💤

• 📵 Limit screens before bed (blue light off!)

• 🧠 Manage stress with meditation 🧘, light walks 🚶♀️, or deep breathing 🌬️

📊 Monitoring & Adjustments

• ⚖️ Weekly weigh-ins (same time/day each week)

• 📏 Body measurements or body-fat checks every 2–4 weeks

• 🤢 Watch for side effects (nausea, etc.)

• 🧑⚕️ Adjust diet, exercise, or dose 

• ✍️ Keep a quick progress journal (weight, mood, energy, hunger)