> 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.
