I' was wondering how i should eat on my time off from cardio and lifting?I got to take a week off cause my body is starting to shut down on me.Losing the spark i once had about lifting all and all im not recovering anymore.Weight i usally lifted is starting to go down.I also have low t-level which im on gel for but anyway i was thinking about dropping carbs down to 40-50g a day and uping fat.I've been eating 2400cal with little fat and 140g carbs a day.Im 5'11 and 187lb been losing around 2-3lbs a week went from 16%to13%bf in 4weeks.just need to know if i should eat at maint. cal which is 2500 or drop to 2000-2200 main thing i want recovery.
I almost forgot i also been lifting or doing cardio for about 3yrs. everyday now (little addiction proplem)beats smoking crack and drinking i guess!!
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Is the t-gel prescribed by a physician, or self-medication?
If I were in your situation I would drop the gel, unless you have chronically low test levels and are under a physicians order to take it, and attempt to increase your bodies own natural test levels via a stable/maintenance diet with lots of healthy carbs, fats and protein. Losing 2-3 pounds per week isn't healthy; doing this for an extended amount of time will be extremely detrimental and taxing to your body, thus the low energy and lack of recovery (all products of low test levels).
By discontinuing the extreme dieting you are doing, you will allow your body to reach a point of homeostasis, or balance. Adjusting your diet and taking a week off from cardio or lifting should help to restore your "vitality." I would maintain a stable maintenance diet for 6 weeks, no more "cutting" or "bulking," slightly adjusting your caloric/nutrient intake (carbs, proteins, fat) around your workouts.
If you haven't taken a break in 3 years, which is incredible, I would suggest taking more than one week off. Perhaps two? Assess yourself during your time off, take notice of increased energy levels, etc. and let your body heal itself, and finally return to a new routine/regimen once your body is able.
Just my 2 cents.
Atleast i had 1 heck of a run.Now its time to recover.Let my thyroid level come up and get rid of all the aches and pain.Down but not out for the count!And 2weeks sounds good buddy!I thank you all