Nail all three? YOU WIN

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1. DIET: FUEL LIKE A PRO

• Calories: Calories are a unit of energy. Your body uses this energy to function. Everything you eat gives you calories, and 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). Proteins – Amino acids rebuild torn muscle fibers. Try to make protein as a heart of all of your meals.

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2. WORKOUT

• Progressive Overload = NON-NEGOTIABLE:
  • Lift a bit heavier OR do more reps OR cut rest between sets every week.
• KEEP IT SIMPLE:
  • Try to Hit every muscles twice/week 
  • FOCUS ON FORM. NO EGO LIFTS. STAY CONSISTENT. Compound lifts (squats, deadlifts) maximize strength and growth.

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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, allow this time for your body to enjoy and recover.
• STRESS KILLS GAINS: Go out. Smile. Have some fun. Cortisol (stress hormone) melts muscle.

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QUICK-START PLAN

1. PICK ONE GOAL (e.g., “Gain 3-kg muscle”).
2. EAT: Protein has to be heart of your meals revolves by carbs and fats.
3. LIFT: 3–5x/week. TRACK PROGRESSIVE OVERLOAD.
4. SLEEP/REST: TREAT IT LIKE TRAINING.

→ PLAY HARD. EDUCATE YOURSELF. RISE HIGHER.
LOOK GOOD. FEEL GOOD. GAIN CONFIDENCE. 💥