'~-+. my updated 4n4 rules .+-~'
these are my rules and rituals in order to become my best self, updated as of 10/15/23. i do not suggest following these rules, as they are very extreme and unhealthy! if you do not already have an 3d or are in recovery, please leave this post now c: reminder to not report, just block! if you report me, i will just be losing my safe space and friends and will only make my mental state worse. best of wishes and stay safe everyone <3
no more than 200 liquid kcals per day
no more than 700 total kcals per day
count every kcal (including liquids) on normal days, always overestimate when unsure
still count kcals on metab days
for more detailed kcal rules, click here
fast four days per week (at least one water fast per week, others can be liquid fasts if needed [LIQUID KCAL RULE APPLIES!!])
no breaking fasts on scheduled fast days unless absolutely necessary
even on days where i'm not fully fasting, i'm only allowed to have omad and must fast the rest of the day (23:1 intermittent fasting)
section three: metabolism days
one metab day per week, must be scheduled in advance, no deciding that the day will be my metab day because i want to binge
on metab days, have two meals, no more than 1800 kcals in total (A METAB DAY IS NOT A BINGE DAY!!)
avoid foods heavy in carbs, fats, and other unhealthy macros
full metab day rules here
do at least 30 mins of physical activity 6 days per week
one rest day per week, cannot be the same as metab day
prioritize cardio and hiit over strength training
pilates is your best friend
keep workout log in notes app with exercise, sets/reps, lbs of weight (for strength training), time/distance (for running/climbing/cycling), links of youtube videos (if applicable), and total time spent working out
full workout schedule and rules here
section five: general di3t rules
this is not always possible for me because my family are meat eaters, but stay vegetarian as much as possible - if there is no vegetarian option, try and stay pescetarian, but if all else fails and neither of those can happen, the only meat i am allowed to have is poultry (chicken, turkey, etc) **NO RED MEAT
no foods high in sugar content, dessert rules under my extended di3t rules
avoid carbs as much as possible (this means no eating at work! i work at a soft pretzel store so everything we sell consists of straight carbs or meat wrapped in straight carbs)
fruits and veggies are soso important, eat lots of these on days not fasting and kcal budget should consist mostly of fruit and vegetables
drink at minimum 64 oz of water per day, 32 oz should be consumed before 11 am
stay busy to distract from hunger
look at th1nsp0, motivational quotes, or find something to do when resisting a binge
schedule weighing days based on di3t planning, do not weigh more than once per day
do not weigh after a binge
keep up with self care and sleep
for every minute spent eating, spend 3 minutes studying
take pictures of all foods with kcals consumed and do wieiads daily
**DO NOT follow these rules around food for holidays or special occasions (short vacations, birthdays, etc), max of once per month
if struggling with motivation, make lists of why i am doing this, things i can do instead of binging, meal plan, weigh, watch 3d media, create a new routine look in the mirror for gods sake
these rules are ever evolving and changing because adaptation is important to take the best care of ourselves. i will do my best to update these rules any time i change them, but take all of this with a grain of salt. like i said in the beginning, i heavily support recovery and do not suggest following any of this as tips. i am not pro and do not want anyone to take what i'm doing and use it to get worse. stay safe !!
jacobvanloon
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