A practical, sustainable guide to reducing body fat while maintaining muscle, energy, strength and overall wellbeing. Fat loss comes primarily from maintaining a consistent calorie deficit over time. The goal is not to eat as little as possible—it is to create a moderate deficit while protecting muscle and supporting recovery. • Eat mostly whole, minimally processed foods. • Prioritize protein at each meal to support muscle. • Strength train regularly • Track progress over weeks, not from day

Your workday does not have to stop your progress. The goal is to use simple movement, smart food choices and short activity breaks to keep your body active while you work. A 120 Hours Club office day can include movement before work, active breaks during the day, a balanced lunch, hydration and a focused one-hour training session. The 5-Minute Office Reset Every 60–90 minutes, stand up and move. Choose the plan that is good for you. 120 HOURS CLUB — TRAIN • EAT • MOVE • RECOVER • REPEAT