Muscle

My muscle building reference.

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My checklist, in order of priorities:¹

• Eat only 8 hours every day.
• Ideally in the same time period lift heavy at least 3 times a week.
• If you are doing > 10 reps, that is not heavy. 3-4 sets per exercise.
• RPT for only 1 or 2 exercises (I don't do this)
• Adequate rest between each set (at least 3 minutes, 5+ for deadlifts)
• At least 2 days of rest between any sets of squats and deadlifts.
• Eat roughly 2.5-3 grams of protein for every kg of bodyweight
• Eat a bit more on workout days (+20%), and eat less (-20%) on non-workout days. For workout days, eat more carbs and less fat. Vice versa for non-workout days

My routine is PPLRPPL.

Calories

My maximum potential with bulk is 160 lbs. The rest of my statistics are roughly:²

Mode	Daily (kcal)	Weekly (kcal)
Maintenance	2400	16600
Cut	1900 (140g protein / 75g fat / 160g carbs)	13000
Bulk	2900 (220g protein / 110g fat / 250g carbs)	20000

Macros Reference

Item	Calories (kcal)	Protein (g)	Fat (g)	Carbs (g)
Chicken Breast (8oz)	220	50
Salmon Fillet (6oz)	350	35
Banana	100	1	1	25
Non-Fat Greek Yoghurt (200g)	150	20	0	10
Oats (1/2 cup, 45g)	170	6	3	31
Large Egg	70	6	6	1
Lentils	100
Brown Rice (200g)	220	5	2	45
Whey Protein Powder (1 scoop)	120	24	2	4

Food Reference

Grilled Balsamic Vinegar & Rosemary Chicken

Green Dragon Hot Sauce

Protein Pancakes

Chicken sausage packs

Teriyaki sauce

Viniagrette

Misc. References

The Fitness Wiki

How To Train Like A Minimalist (More Gains In Less Time) by Jeff Nippard

5 Minute Pre-Run Warm Up

Footnotes

1. Crowdsourced from r/leangains. ↩

2. See TDEE Calculator. ↩