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Off-Week: Exercises / Diet

I’m looking for some advice on what to do on an ‘off-week’. I’ve been lifting hard and bulking for about 6 weeks straight. I’d like to take about a week off from hard lifting. But I don’t really want to do nothing. I get restless if I just sit around. I’d also love to hear some diet suggestions. How much to cut calories? I’d don’t really want to gain fat unecessarily from eating big and not working out hard. I’ve gained enough fat. thanks!

[quote]jsbrook wrote:
I’m looking for some advice on what to do on an ‘off-week’. I’ve been lifting hard and bulking for about 6 weeks straight. I’d like to take about a week off from hard lifting. But I don’t really want to do nothing. I get restless if I just sit around. I’d also love to hear some diet suggestions. How much to cut calories? I’d don’t really want to gain fat unecessarily from eating big and not working out hard. I’ve gained enough fat. thanks![/quote]

I am not a fan of 100% off-weeks.

I prefer to name them “active recovery weeks”

My active recovery weeks will usually cover:

  • Deep-Tissue Massage
  • Body weight drills
  • Isometric Poses
  • Light Cardio (60-70% MHR)
  • Ice Baths
  • Epsom Salt Baths

Seeing as my daily freetime increases by about 3h/day, I like to use that time to focus on increasing my veggie intake for the week.

Off weeks are really about building up the other aspects of your body.

[quote]jsbrook wrote:
I’m looking for some advice on what to do on an ‘off-week’. I’ve been lifting hard and bulking for about 6 weeks straight. I’d like to take about a week off from hard lifting. But I don’t really want to do nothing. I get restless if I just sit around. I’d also love to hear some diet suggestions. How much to cut calories? I’d don’t really want to gain fat unecessarily from eating big and not working out hard. I’ve gained enough fat. thanks![/quote]

Well, I’d say keep eating the same way, your muscles are going to need alot during this off week. Maybe hit some medium intensity cardio a few times a week, but nothing too taxing. I can’t give any REAL expert advice because I’m still a novice, but that’s what has worked for me in the past. Good Luck!

These are the two articles you want to check out.

http://www.t-nation.com/readTopic.do?id=551687

http://www.t-nation.com/readTopic.do?id=546953

I agree dont be a couch potatoe, but simply take some time out of the wieght room.

My backoff type weeks usually come in ther form of a vacation or trip. Just go do something, sports, hikes, etc… Just be active.

As for diet, I wouldnt drop the overall intake much, just change the choice of foods. You will do some much needed recovery and hopefully growth that will need the K/cals but you wont need the higher GI carbs. I say just concentrate on good whole foods, veggies, fruits, etc.

Have a good week get plenty of rest and come back the next week just itching to get back in and Kick some A$$.

Have fun,
Phill

Thanks Grif and Tri. I’ll check out those article mroussel; thanks.

[quote]Phill wrote:
I agree dont be a couch potatoe, but simply take some time out of the wieght room.

My backoff type weeks usually come in ther form of a vacation or trip. Just go do something, sports, hikes, etc… Just be active.

As for diet, I wouldnt drop the overall intake much, just change the choice of foods. You will do some much needed recovery and hopefully growth that will need the K/cals but you wont need the higher GI carbs. I say just concentrate on good whole foods, veggies, fruits, etc.

Have a good week get plenty of rest and come back the next week just itching to get back in and Kick some A$$.

Have fun,
Phill[/quote]

Thanks Phil. Good advice