[epa]

Before anyone runs to the gym to buy a membership to copy the above, what rfnslyr did takes intense dedication and focus and he likely has very good genetics. Compound exercises that SS teaches are the best method for gaining overall body strength and mass. Just remember that working out is 75% nutrition and 25% lifting. If you don't eat right you wont make gains.

[rfnslyr]

> If you don't eat right you wont make gains.

The golden rule (unless you're in highschool and rancid with hormones).

It really does take dedication. I had every day, every meal planned, at what time, at what time i wake and sleep, etc.

Allocate X amount of meals you are comfortable with eating per day (I like to eat four). Buy 7 x 4 containers. I like to eat two snacks a day too at work. 2 small containers x 7. So I got containers, 28 large, 14 small (for yogurt + fruit).

Protein - lean meat (beef, chicken, turkey, salmon, various fishes)

Fat - honestly just straight olive oil poured into my meal, makes it all nice and wet and makes it go down easy.

Carbs - anything carby, though I abided strictly by sweet potato for carbs. I want more carbs? Weigh out more sweet potato mashed, so easy for carbs. That and bananas are my two go to source.

4 meals a day, 4000 calories. 1000 calories/meal. 1 meal consists of 3 macros. Fat has 9cal/g, carb has 4cal/g, protein has 4cal/g. 75g pro, 100g carb, 30g fat. That's per container. Now I have 4 of those for every day + 2 snacks of whatever I want (this was my "cheat" meal, so fruits or some sort of yogurt, or some celery to be dipped in nutella, etc, something to keep me sane).

That's all there is to it. Then gym 3x a day, and monitoring my sleep with Sleepcycle every night and sleepyti.me.

Exercise hacking! I might do another full year of strict dieting and lifting while documenting it all.

[bonyen]

That is some incredible dedication!

> Then gym 3x a day,

Did you mean 3x a week? Also, did you do much experimentation with your macro levels? And how would you adjust things given feedback from your sleep tracking?

Thanks again for this anecdote, it's really inspiring.

[rfnslyr]

I meant gym 3x a week. I did do experimentation. For a few months.

I started at 2000 calories for two weeks. Noticed weight loss, kept adjusting 300 per two weeks to see fluctuations. 2300 still losing, 2700 still losing, 3000 I gained a bit, 4000 I gain a lot of fat. When working out intensely, biking, and sprinting, I only gain a bit on 4000.

During this time I ate zero sodium outright, only whatever the food contained. No condiments, just fresh cooked without spices or anything to get true calories and weight down.

[Dewie]

> Just remember that working out is 75% nutrition and 25% lifting. If you don't eat right you wont make gains.

Does that hold for strength, or mostly for building muscle? Does training the central nervous system really rely that much on nutrition as opposed to exercising/lifting?

[rfnslyr]

Oh buddy yes. Try it while eating shit and not maintaining any ratios and tell me how you feel / how long you last.