Hi, all so I am a intermediate lvl weightlifter/Muscle builder that is now just getting back to it after 2 years off… i have got my diet, sleep, & supplements balanced figured out & undercontrol my body metrics & easily how I perform im very well considered athlete status this is my lifestyle now. So anyway I’ve always been one to push myself extra in the GYM & not exactly know exactly how much I actually have to eat to maintain & keep building. Ya I know worst combo for under recovery… See i eat all the right foods that’s no problem quality protein, & a variety of everything else i even have a strict diet in terms of eating entirely clean NO sugar, junk or fried foods… I’m just not good at math & numbers so I never tried or knew how determine the right or enough amount of calories, protein, carbs or as much of anything I needed specificly to keep building/adding quality muscle. With all that being said… oh ya i weigh about 145 about 10.3 body fat & my intentions are to start building as much lean muscle as possible moving forward My next thing is i had recently landed myself in funtoinal overreaching stage I already took 2 full rest days today is the 3rd day I feel substantially mentally & physically better i barley feel soar anymore but still slightly exhausted in terms of energy. When what signs too look for to tell if im able to hit the GYM again ?
Do you do squats and deadlifts?
Ya just tried deadlifts for the first time the other day I maxed out at about 235 for my first time trying but even then I wasn’t even at full output because I train alot and actually recover really well just found out I wasint feeling right cuz I wasint eating enough carbs/calories/ and I cut out all pleasure foods had me stressed and emotional af lol thats what happens when you get serious about this lifestyle and your athlete status 1 thing off with diet or supps and that could be a huge determining factor in ones rate of progress… now I started eating carbs and some sugar in my coffee and I feel great and strong and more energy again but still need adjustments and to eat more but I gain muscle rapidly
In my opinion big heavy compounds are the difference maker between people who start making gains and the ones who stay the same.
With all other ducks in a row, work those in to the repertoire and you will see a significant difference pretty quickly.