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Building Back Up

GreenMachineX said:
Well, establishing a deficit isn’t the issue. Im going to shoot for 3k kcal each day and continue the same daily activity/workouts. That should still be a decent deficit.

Edit: I think back to every mountain bike trail ride where I ate the same kcal as any other day…I was completely trashed the next day to the large deficit I induced.
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hmm I think my mindset here was when you said that maybe your lifting frequency is too high for good recovery and I was considering other ways of getting more movement in/NEAT without it always needing to be a gym session, but if even MTB trashed you then I'm not sure. Maybe you are just too much of a beast in your sessions and you need to put in a rev limiter.
 
Dustin07 said:
hmm I think my mindset here was when you said that maybe your lifting frequency is too high for good recovery and I was considering other ways of getting more movement in/NEAT without it always needing to be a gym session, but if even MTB trashed you then I'm not sure. Maybe you are just too much of a beast in your sessions and you need to put in a rev limiter.
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Ohhhhh I gotcha. Yeah, I’m not too worried about digging a deficit as much as recovering sufficiently which I think is just because the deficit ends up being too aggressive while training too close to failure. Just guessing here. I don’t really know. Starting back training tomorrow.

Another thing I’ve been considering and talking to Grok through is the impact my sarcoidosis plays in all this. From Grok:

Yes, sarcoidosis can absolutely make calorie deficits harder to tolerate.

Why This Happens

Sarcoidosis involves ongoing low-grade systemic inflammation. Even in stage 1 (mainly lymph nodes), many people experience:


  • Higher baseline fatigue and malaise
  • Increased sensitivity to physical or metabolic stress
  • Greater difficulty recovering from training or energy restriction

When you drop calories (even moderately), the body has fewer resources to manage that inflammation. This often shows up exactly as you’ve described — achiness, headaches, feeling “garbage,” sleep disruption, and quicker onset of those symptoms compared to someone without the condition.


The recent illness amplified this further, which is why the deficit felt especially rough.


Practical Implication for You


  • Milder deficits (or true maintenance with high protein + training) will generally feel better and still allow slow recomposition.
  • Aggressive or prolonged deficits are more likely to trigger the systemic symptoms.
  • Prioritizing sleep, electrolytes, and recovery becomes even more important.

This doesn’t mean you can’t make physique progress — it just means the margin for error is smaller. Staying closer to maintenance while keeping protein high and training progressive is often the more sustainable path with sarcoidosis.
 
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