What do you eat in a day on Tirz/Reta?

UghItsStupidNIHateIT

UghItsStupidNIHateIT

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I’ve been on Tirz for about 3 months now and I’m down about 20 pounds. I’ve been working out and eating right, for the most part. I’m just curious what everyone else is eating on these meds. Bonus points if you share what you were eating in an average day at your highest weight too. Trying to get a picture of how much appetite is truly curbed.
 
JUST AIR AND THOUGHTS

But in all seriousness, it depends on how much I'm trying to cut for a given period.

Last time it was:
Breakfast - Protein Bar & Protein Shake
Lunch: 2-3 chicken breasts with boiled veggies
Dinner - Sandwich or Yogurt.

Tons and TONS of zero calories soda, but that's just cuz I'm an addict (but also a gallon of water).

I count my macros, especially protein, so I would add more Protein Shake if needed to reach my protein goal.

Sometimes snacks, sometimes not.

I feel like a lot of people on GLPs don't eat enough protein whatsoever, so that plus starving themselves gives them the malnourished/deflated look.
 
After one year on Tirz, I introduced protein shakes to replace breakfast, as I read that glp1 could eat up some of your muscle mass. I never worried as less weight requires less muscles (IMO). I never exercise (+am retired). After 1 year on tirz, I switched to reta, as tirz stopped working. I am almost at my 2 year mark, 100# down. I eat anything, but in smaller portions (I also use Cagri: it makes me nauseous, so I really do not feel like eating much). I cut carbs by over 75%. Eat mainly proteins, and fruits/vegy(antioxydants). Am 4# from my goal. Adding proteins shakes helped me a lot, especially when I get the munchies at night. Went from BMI 41 to 26. I may keep going to reach BMI 24. In past year, my ketones are always high, confirming my protein intake is at a good level. Data shows is much more effective (Return on effort) to cut calories than to try to burn them.
 
Day of and next day after Tirz injection, almost nothing, because I cant. Rest of the week, sub survival amounts because the GI effects are too severe and I have zero appetite most of the time. Trying to make it 8 weeks to see if this can last, but I'm on week 6 and have serious doubts I can stay on this for another 2 weeks.
 
I've lost 30 lbs on Tirz and have never jumped up past 3.5mg. I wake, have a few sips of coffee and cream ( haven't had a full cup since I began this in Feb.) About 10:00, I have a protein shake with added collagen. Sometimes I'll have eggs. Around 1:00, I have either a salad with chicken or a cup or more of 2% cottage cheese with berries or mango. Around 3:00, another protein shake. Dinner is usually grilled fish or chicken and a hearty salad or vegetable. Sometimes a sweet potato added in. Later evening I have another protein drink and a greek yogurt with more berries or mango, sometimes a peach. I've only been drinking water through the day.
I used to be a day snacker...no set meals or actions...lots of nuts...sweets if I had them around. Bread...I love hearty breads with creamy butter. Dinners were 'whatever' with an Italian night thrown in with 2 slices of pizza or lasagna or went out for Mexican with the chips, the salsa and the Sangria. I drank a lot more alcohol, although low-carb beers or vodka and water with lime. Usually though, I ate pretty good...just a much bigger portion size. I've eaten a higher protein, lower carb diet for over 20 years...but apparently, a lot of it...with some splurgy off weeks. The tirzepatide has made it easier to be more stringent.
 
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Lost 19lbs on Reta in May alone. I eat a Factor meal normally 45g protein and 20g carbs. Make a smoothie with AG1, creatine, BCAAS, 60g worth of straight whey, L-Carnitine, and Green banana powder all for breakfast. Have another smaller protein smoothie at lunch, about 30g protein. And then fast the rest of the day.

Seems to be working. Total is around 140g protein, 50g Carbs, and about 1100 calories. Also drink oodles and oodles of water.
 
Breakfast - Protein powder shake 50g 380 calories
Coffee - 30 50 cals
Lunch - Bean something - 400-500 calories 40g protein
Snack - Bar or drink 20-25g protein
Dinner - 800-1000 calories of something with 50g protein goal.
Snack - 100-200 calories of crap
 
Breakfast - Coffee + supplements
Lunch - 3 eggs, cottage cheese and 2 sausage patties/bacon
Snack-Perfect amino bar or shake
Dinner - ungodly amount of chicken/steak/ground beef with side of arugula/broccoli/asparagus and sometimes sweet potato

I snack on cashews throughout the day, and I should really stop bc I probably end up eating waaaaay more than I should, but they're my weakness!
 
Breakfast: Coffee - Supplements - Meds
Lunch: What lunch?
Dinner: Chicken thigh, burger, or lean steak - Plus rice or sweet potato

Not sure if it's the Reta increases or what the issue is, but lately the carby junky sweet tooth has been INTENSE! Pizza, cookies, ice cream sandwiches... they've been screaming my name haha
 
To keep it short and sweet, everyday the same shite😆 Proteins mostly, and try to cut carbs to minimum. Fats mostly from avocado, clarified butter, for frying...2 meals per day in general. First meal rotating cottage cheese, 3 eggs, 150g of chicken breast, 30g of whey isolate. Second meal chicken or turkey breast, rotating to mince lean beef. Avocado, blueberries/raspberries, 30g of whey isolate mixed with chia seeds and skyr.
 
rkbleddyn said:
Day of and next day after Tirz injection, almost nothing, because I cant. Rest of the week, sub survival amounts because the GI effects are too severe and I have zero appetite most of the time. Trying to make it 8 weeks to see if this can last, but I'm on week 6 and have serious doubts I can stay on this for another 2 weeks.
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Have you considered splitting the dose in half and doing it twice a week instead? I had the same issues and split doses literally fixed it within a week.
 
ProblemChild said:
Breakfast - Yogurt, 1c berries, protein powder (50g protein)
Lunch - 3-4 cans of sardines (60-70g protein)
Dinner - Chicken thighs w/skin, ground beef, or steak (50-70g protein)
Snack - Cottage cheese or nuts to hit my daily protein goal of 200g
Click to expand...
Do you eat vegetables at all?
 
coffee, protein shakes (banana and PB), soft boiled eggs regularly , some kimchi as well, burger for dinner, some veggies but not a ton, handful of nuts here and there. That's almost every day. 1600-1900 calories. I'm 6'4' 270, down from 301 three months ago, and I should be 260 in 6-8 weeks. At 240 I'm jacked and ripped.
 
9 AM: Protein Shake, usually 40-50g protein. I down half right away, save the other half for right before daily 10 AM meetings.

2 PM: 4-6 oz chicken or turkey... And a Fuji apple (Honeycrisp if Fuji is out)

7 PM: Grilled chicken spinach or arugula salad, maybe some Greek yogurt and peanut butter granola for dessert.
 
I don't really count calories at all. I just pay attention to my protein intake.

I stick with mostly whole foods, things I can pick from the ground, pull from a tree or kill and eat.

I do however make my own protein shakes to help boost my intake if it is running low for the day.
 
Im cutting right now, 51 year old male. 5 foot 9, 202lbs 2 weeks ago, 195 today, 3mg reta per week. 200mg of testosterone cypinate per week.1700 calories on a non-lift day, 1800 on a lift days. 190-200 grams protein. Staples are no sugar added Greek Yogurt with blueberries, protein drinks and a regular homemade lunch and dinner. All food is weighed and tracked. Low carb, but the only macro i really look at is protein.

Lost 70 pounds with tirz, started that in February of 2025 and have been maintaining that weight for 6-8 months.

Just fine tuning things now. Never thought i would have abs at 51, but here we are.

The pic in my signature is from a couple days ago.
 
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I'm doing around 2000 calories a day right now, from 3 meals + 1 protein shake or bar.

I have my gf meal prep for me each week so this week I'm doing

Breakfast burritos which have eggs/whites, chicken sausage, ground beef, cheese

Chicken Thighs (Italian Marinade), Potatoes, Carrots

Chicken Thighs (Tariyaki Marinade), Green Beans, Sweet Potatoes
 
On tirz and also before, I eat only twice a day — lunch at 11 AM - 1 PM and dinner around 5 PM to 7 PM. Meals are always the same / slight variations, which I love.

Main dish: baked sweet potato and some sautéed veggies (different mixes of broccoli, mushrooms, onions, pepper, kale, Brussels sprouts)
I mix a scoop of protein powder into mashed avocado as a sauce (plus more real sauce — tahini, teriyaki, mayo, etc)

Dessert: Cashews and a homemade yogurt-like thing (mashed bananas, peanut butter, protein powder, cinnamon, vanilla, almond milk, full fat coconut milk) with fruit (blueberries, strawberries, or watermelon)

The serving sizes have been tiny. I always have food left over at the end when I’m full. It’s sort of blowing my mind. I just started tirz recently, and a part of me is still lowkey worried about starvation because it feels like so little food 😅
 

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rkbleddyn said:
Day of and next day after Tirz injection, almost nothing, because I cant. Rest of the week, sub survival amounts because the GI effects are too severe and I have zero appetite most of the time. Trying to make it 8 weeks to see if this can last, but I'm on week 6 and have serious doubts I can stay on this for another 2 weeks.
Click to expand...
What dose of tirz are you on? Seems like it should be lowered
 
Chattermax said:
What dose of tirz are you on? Seems like it should be lowered
Click to expand...
Yeah...probably. What I shoot for with my tirz is a comfortable first 2-3 days with some burbing, but nice appetite and portion suppression...then a little more food noise a day or three before next pin...I would never survive the torture that was being described...😳
 
UghItsStupidNIHateIT said:
I’ve been on Tirz for about 3 months now and I’m down about 20 pounds. I’ve been working out and eating right, for the most part. I’m just curious what everyone else is eating on these meds. Bonus points if you share what you were eating in an average day at your highest weight too. Trying to get a picture of how much appetite is truly curbed.
Click to expand...
Mine is probably bad but I do:

1 cup egg whites, 1 cup whole milk, 1 to 2 scoops of protein.

I also eat 6 oz of Walmart rotisserie chicken without the skin, half cup cottage cheese and a little hot sauce.

At night I try to drink another shake or eat a little bit more chicken with a potato.
 
Stormblessed91 said:
Mine is probably bad but I do:

1 cup egg whites, 1 cup whole milk, 1 to 2 scoops of protein.

I also eat 6 oz of Walmart rotisserie chicken without the skin, half cup cottage cheese and a little hot sauce.

At night I try to drink another shake or eat a little bit more chicken with a potato.
Click to expand...
That sounds like you’re killing it with protein goals! That’s awesome! Do you eat fruit or veggies at all?
 
UghItsStupidNIHateIT said:
I’ve been on Tirz for about 3 months now and I’m down about 20 pounds. I’ve been working out and eating right, for the most part. I’m just curious what everyone else is eating on these meds. Bonus points if you share what you were eating in an average day at your highest weight too. Trying to get a picture of how much appetite is truly curbed.
Click to expand...
Before research (330lb and gaining)- I would get to work and drink 32oz of coffee with a pack of hot chocolate in each cup; grabbing a double portion lunch of Mexican (quesadilla and burrito) or Asian (duo bowl with tofu, beef, 2 cups rice and 2 pot stickers) aka fat from the food carts nearby for lunch; at home I would eat leftovers before anyone got home, then dinner with the fam, then a sweet snack. I chased all that with lots of zero sugar variation drinks.

During research (2mos so far 310lb and losing)-
Get to work pound a cafe latte protein shake (30g protein).
Lunch- turkey sandwich, 1 slice low fat cheese, keto bread or another protein drink (30-35g protein).
Pre-dinner- Protein shake with fresh fruit, (40-60g protein) or 12oz tuna with low fat mayo, keto bread (60-70g protein).
Dinner- Stir fry veggies in sesame oil w/ a block of medium firm tofu, homemade sauce and 2 cups jasmine rice (roughly 60g protein). Or chicken breast and veggies. I can't eat all of dinner so I break it up into a couple of days worth.

Because the peps tanked my appetite I make sure to prioritize protein. Do I still eat fruits and veggies? Hell to the yes! It's berry season where I live, fuck counting the carbs. Fruit is easy on my stomach and contains oodles of vitamins and minerals. I can't binge on anything due to side effects. Finding things that don't cause gas and burps from hell feels like a major win. Lots of people's tastes change on peps. I for one have to limit beef and onions. I don't know why.
 
3 mos on Reta, currently on 2-3mg twice a week.
Breakfast: usually 2 scoops grass fed whey protein with 1c frozen fruit, 1c skim milk, 1 scoop collagen powder, 1c ice, 1 banana. Makes 40oz of milkshake. 585 cal with 68g protein.

At least 100oz of water throughout the day

Not hungry until 3-4pm
Then I'll have a premade meal I prepped with 4oz measured weight of rotisserie chicken, 5oz of potatoes, 1Tb real butter, about half a cup of fresh green beans, lots of salt and No-Salt.

An apple and a couple sticks of string cheese for snacks

And a protein yogurt drink for 20g protein if I'm hungry in the evening or before bed (I seem to sleep better with the yogurt in evening.

My goal is 1300-1600 cal
100-150g protein daily.
 
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