It's been a very long time since i've taken time off from the gym

i came down with a little cold and am going to take this week off, and potentially the next


over the last 3-4 months i have lost between 30-40lbs(220-175) dieting, changing the pace of my workouts, and going hard on cardio


my question is: should i stick to my diet food for the week or two while i'm sick and not in the gym working my ass off? maybe cut down on my intake a bit since i wont be active and burning as much?

i'm eating around 3500-4000 calories a day, starting with a breakfast that is around 1200 calories and typically 2 other meals that are around 1000 calories each and random "snacks" that usually add up to another 1000 calories

I got really really reallllllllllllllllllllllllllly sick of tracking everything so none of this is exact anymore but the majority of what i eat consists of oatmeal, quinoa, chicken, eggs, cottage cheese, kale, spinach, peanut butter, and this pasta i found made out of lentils


I definitely wont be taking any pre-workout, but things like creatine mono, whey protein, and bcaa's seem like they could be a waste to keep taking while off for a bit too?


I am an extremely active person to say the least and the thought of taking this time off is already giving me anxiety

Keep taking your supplements as you would, except for BCAA's.

Maintain protein intake, decrease carb and fat intake by 20-30%.

I'd try veganism for 2 weeks u plan to take off

also curious how u lost weight eating 4k cals a day

when i got to a body fat i was cool with i upped my intake, when i lost the majority of my weight i was some where around 2800-3200. Also i do construction work (and in college) and still go to the gym for about an hour and a half 5-6 days a week

but i am currently maintaining my current bodyfat fairly well with my current cal intake and i still feel strong. I will probably continue to increase my cal intake until i start to see some visible change in my bodyfat or performance before i cut back because reasons.



sounds reasonable, getting in protein like that can be a pain in the ass without shakes though T__T

was curious if you just ran a shit ton

I'd eat at maintenance, make sure to hit protein, and supplement vitamin c. If it's just a cold I'd recommend not taking off 2 weeks. Light exercise can actually aid in ridding the body of sickness

Running has never really been a part of my cardio, just an occasional walk or inclined walk as a warm-up. I usually pick 3 things to mitigate boredom and try to do 10-20 minutes on each (and hit some core work before going to the next thing). I typically like to use the stationary bike, row machine, and stairmaster and do HIIT on each of them. (sometimes as simple as picking a song and going with the pace of the song)

I also started to do yoga and it has been kicking my ass and really helping with my mobility, balance, and core. I just had to get over all the weird older people farting in some of these classes

that stuff is surprisingly amazing

try cauliflower rice shits goat

i love it haha