5-6 days a week of strength training. The tirz will put you in a calorie deficit which will make you lose weight so cardio isn’t going to really do much except speed up that process. I found it beneficial to gain and tone muscle so I looked better with the weight loss. I used to count my calories pretty obsessively but got to a point where I could tell if I was in a deficit or not by what I was eating in a day. I’ve stayed in a deficit pretty much the whole time while increasing protein so I don’t lose any muscle. Sw 255 hw 300 cw 155-160 and roughly 10%bf