I think it really depends on the person. If you can put one post out a day or every other day, and still have time to surf, and find content you like to vote and comment on that would be a good start. I actually do not have much content. I don't consider my contest entries as content, nor my grup support entries as content, I only have one regular scheduled post, and that is my Group help post on Sundays.
So the max 3 times a week post, that is a hard one for me to answer. I honestly think that if you want to build a following, then you need to find like minded groups of people, read their work, I mean really read it, don't just skim and comment in hopes of a vote. Take your post for example, I bet you can tell those that read the whole thing, and those that skimmed it only.
I think one of the best things to do on steemit, is to learn how to control your vote, don't let others tell you how or when or who to vote for. It is your vote and it can and is very important. A suggestion on using it try to not over vote and get in vote debt, (drop below 70%), it takes time to recover vote power. On the other hand you do not want to sit at 100% vote power very long at all, as that is just opportunity running away from you. When you start to put content out that you are proud of, then people are going to make comments, Good quality First tier comments on your post should be up voted on and commented back on even if it is just you saying thank you. The second tier comments and below do not really needed a vote, and most people do not expect one on them, it is not wrong however to give a comment a vote if it inspired or you felt was real important. So save some vote power for the comments on your page. Not every comment needs to get a vote, just the ones you feel were meaningful to you. Then when people visit your page they will see that You Vote, and comment back, that you engage with your audience. There are a lot of people like me on steemit, Audience Members.
Speaking on voting, just because your vote appears to be small and very negligible, try not to think your vote is meaningless, it is not. It is the primary force that will help you grow. There are several tools available to help obtain a vote slider early, busy.org has one, (I have no idea how to use it, and do not use busy.org), and steemworld.org has a manual slider. Now steemworld.org is a tool that I and a lot of people use: If you have not seen or used it yet here is a link to you - https://steemworld.org/@dexvid , @steemchiller is the creator of it, and he is always tweaking it and keeping it updated to changes, and making improvements and additions to it.
Yeah, some replies can get pretty long. Doing a content dump, I don't think that works very well for ne people, wait til you are at about 5000SP before doing that. Most of your audience for now is going to be new users, and with the vote issues all new users face, content dumping does not work.