so in the last 6 months i’ve noticed my strength drop significantly
bench went from 195x4-165x1
deadlift went from 370 to 300
atg squat went from 230-180
from completely stupid programming and shit diet
even now, i have no energy and my face looks flushed and worn out
i’ve lost about 15 pounds.
my max box jump went from 38 inches to 30
is there anyway to dig myself out of the hole i put myself in?
i stopped taking caffeine and started sleeping more
1)how do i gain muscle weight back, without so much added fat
2)how can i regain my strength?