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Breakfast, Lunch, Snack, and Dinner Options ✅ for a 3,300-Calorie Bulking Meal Plan Here’s a simple 4-meal plan to help you bulk up! Meal 1 (Breakfast) Ingredients: • 4 medium eggs • 150 g Ashirwad Atta (gives approx. 5 medium chapatis, but it may vary—some might get 6, others may get 4, depending on size. Instead of calculating calories per chapati, I have counted 150 g of Ashirwad Atta, making it more accurate.) • Vankaya tomato curry (10 ml sunflower oil, spices) – or any vegetable curry of your choice Macros: • Calories: 907 • Carbs: 115 g • Protein: 44 g • Fat: 30 g Meal 2 (Lunch) Ingredients: • 125 g boneless, skinless chicken breast • 400 g cooked white rice • 10 ml sunflower oil (for cooking) • 1 cucumber, 1 carrot (or any vegetables of your choice) Macros: • Calories: 809 • Carbs: 127 g • Protein: 43 g • Fat: 13 g Meal 3 (Snacks) Ingredients: • 50 g mixed nuts (cashews, almonds, walnuts) – can be eaten dry or soaked, as per preference • 200 g steamed sweet potato Macros: • Calories: 477 • Carbs: 51 g • Protein: 13 g • Fat: 27 g Meal 4 (Dinner) Ingredients: • 200 g grilled Rawas fish (Indian salmon) • 400 g cooked white rice • 1 cucumber • Tomato curry (10 ml sunflower oil overall, used for curry and slight oil for grilling fish, along with spices) Macros: • Calories: 1108 • Carbs: 121 g • Protein: 64 g • Fat: 38 g Total Macros for the Day: • Calories: ~3,300 (may slightly vary) • Carbs: 414 g • Protein: 165 g • Fat: 108 g Important Notes: • Macro values are approximate and may vary. Adjust portions as needed. • Swap veggies like cucumber and carrot with broccoli, beetroot, or spinach. • High carbs are ideal for bulking, but if gaining excess fat, reduce rice/chapati and increase protein or fiber. • If eating this much is tough, adjust portions or opt for calorie-dense alternatives like oats, bananas, or dry fruits. • High carbs and fiber may cause digestion issues initially—spread meals evenly and drink more water. Disclaimer: This is a sample bulking plan. Modify as per preference. Consult a professional if needed.

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Why Building Muscle is Key to Burning Fat! Unlock the secret to effective fat loss! Many focus solely on weight loss, but gaining muscle is vital for boosting your metabolism and enhancing energy expenditure. Discover how body composition impacts your health, and why simply losing fat can leave you feeling loose and less toned. We’ll explore the negative effects of neglecting strength training, including weakened immunity and stalled fat loss. Learn how to combine muscle-building with cardio, healthy eating, mobility work, and stress management for optimal results. Like and share this video if you're ready to transform your fitness journey! ✅Check me out on Instagram for more tips! instagram.com/samantha_the_blissful_soul ✅Insight Timer - Free Meditations insighttimer.com/The_Blissful_Soul ✅The Blissful Soul - Customized Care Plan the-blissful-soul.com #BuildingMuscle #FatLoss #FitnessTips #HealthyLiving #StrengthTraining

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7 Signs That Stress Is Stopping You From Losing Fat 😰🧠🚫 You might be doing everything right — but if stress is high, fat loss becomes harder. Here’s how to know 👇 1️⃣ Constant Cravings (Especially for Sugar & Junk) Stress spikes cortisol → makes you crave high-calorie comfort food. 2️⃣ You’re Always Tired, Even After Sleeping Chronic stress messes with your sleep cycles and energy levels — killing your workout intensity. 3️⃣ Stubborn Belly Fat Won’t Go Away High cortisol = fat stored around your midsection, no matter how hard you train. 4️⃣ You’re Gaining Weight Without Eating More Stress slows your metabolism and increases fat storage, even on a calorie deficit. 5️⃣ You’ve Hit a Plateau Even with workouts + diet, your body resists change when it's stuck in fight-or-flight mode. 6️⃣ Digestive Issues or Bloating Stress affects your gut health, which is directly linked to metabolism and fat loss. 7️⃣ You’re Moody, Anxious, or Burnt Out Mental fatigue spills into your fitness routine. No energy = no progress. ✅ What to do: • Prioritize sleep (7–9 hrs) • Walk outdoors • Do deep breathing / meditation • Don’t overtrain — recover well • Eat enough protein & whole foods 💬 Fat loss isn’t just about food and workouts — it’s about your lifestyle too. #FatLossAndStress #CortisolAndFat #StressManagement #FitnessPlateau #DesiFitnessCoach #MindBodyFatLoss #SmartFatLoss #BellyFatAndStress #HormonalBalance

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Your screen time is costing you results. 5+ hours a day on your phone? That’s time you could’ve used to walk, prep meals, or train. Put your phone down more often—and watch your progress speed up. 👇 Drop your average screen time in the comments. Be honest. 📱⬇️

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My theory is that my optimal fat-loss zone is to eat less out-of-date Cadbury's Heroes. 🏋️🤢🥗 #pushpullhealth #rottenattitude #cadburysheroes #FatBurningZone #CalorieMyths #myzone #orangetheory

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