FITNESS TRIPOD: DIET | WORKOUT | RECOVERY

1. DIET: FUEL LIKE A PRO

• Calories: A unit of energy. Everything you eat gives you calories, everything you do burns them.
  Muscle/weight gain? Eat more than you burn (surplus).
  Fat/weight loss? Eat less than you burn (deficit).
• 🚨 Protein is king: 120g+/day minimum (paneer, whey, eggs, tofu, beans). Amino acids rebuild torn muscle fibres. Make protein the heart of every meal.

2. WORKOUT

• Progressive overload = non-negotiable: Lift a bit heavier or do more reps or cut rest between sets – every week.
• Keep it simple: Hit every muscle twice a week. Focus on form, no ego lifts, stay consistent. Compound lifts (squats, deadlifts) give you the most strength and growth.

3. RECOVERY: RECHARGE TO LEVEL UP

• Sleep 7-9 hours (quality > quantity): Growth hormone peaks here – repairs muscle, boosts metabolism.
• Rest days = gain days: Walk, stretch. Active recovery boosts blood flow. Let your body enjoy the break and recover.
• Stress kills gains: Go out. Smile. Have some fun. Cortisol (the stress hormone) melts muscle.

QUICK-START PLAN

1. Pick one goal (e.g. “gain 3 kg of muscle”).
2. Eat: Protein is the heart of every meal, carbs and fats around it.
3. Lift: 3-5x/week. Track your progressive overload.
4. Sleep/rest: Treat it like training.

👉 Try it
This week, pick the leg of the tripod you’re weakest on. Fix only that one.