Advice from the big dogs on recovery

[footdoc]

Ok, so here is the deal. I'm a 55 year old physician specializing in ortho. I come here for real bodybuilding advice since most of my colleges have no clue whatsoever. I have currently been training on my current cycle for 5 months. I have lost 30lbs of fat and gained 25 lbs of muscle. I'm pretty happy overall. Unfortunately, my gains have stalled and I'm getting symptoms of overtraining. So here is my question. Do you recommend strategic deconditioning or just cutting back on intensity for a few weeks?
My stats are 216 lbs and 16% bodyfat. My goal is more like 8% bodyfat and around 200 lbs. I'm currently taking test prop and primo in relatively high doses. Thanks for your help

 

[Elvia1023]

Ok, so here is the deal. I'm a 55 year old physician specializing in ortho. I come here for real bodybuilding advice since most of my colleges have no clue whatsoever. I have currently been training on my current cycle for 5 months. I have lost 30lbs of fat and gained 25 lbs of muscle. I'm pretty happy overall. Unfortunately, my gains have stalled and I'm getting symptoms of overtraining. So here is my question. Do you recommend strategic deconditioning or just cutting back on intensity for a few weeks?
My stats are 216 lbs and 16% bodyfat. My goal is more like 8% bodyfat and around 200 lbs. I'm currently taking test prop and primo in relatively high doses. Thanks for your help

You have lost 30 pounds of fat whilst putting on 25 pounds of muscle and you are still 16% bf. I am never rude but come on. Strategic deconditioning... you are way overthinking things.

It's quite simple don't train as much if you are over training. Less is more sometimes.

To improve recovery from workouts a good amino acid and carbohydrate powder would be hugely beneficial. I would recommend EAA's and HBCD's.

 

[_UNIVERSAL_]

How long have you been on the Test and Primo, and what dosages are you running it at? I find it hard to believe you have dropped 30 pounds of fat and gained 25 pounds of muscle, especially if you are experienced in the gym.

It just may be time for you to come off the steroids for a little bit.

 

[footdoc]

dosages of test prop are 900-1000 per week. Same with primo but I've only been on primo for 6 weeks. I was forced to not workout for an extended time prior to this cycle due work issues. Normally I couldn't gain so much muscle so fast

 

[Stackinplates]

How often do u train ? U think ur overtraining but I didn't catch how often you train? do you do 2 a days ?what is your routine look like???


When my body feels overworked I take off 4 days

Have tried to take off 7 days but mentally can't do it

I just take a Friday off and start back Monday

Throw a nice healthy refeed in on sat and move on

But if u can take a week off do it

But first off what's ur regimen like ?

 

[footdoc]

How often do u train ? U think ur overtraining but I didn't catch how often you train? do you do 2 a days ?what is your routine look like???


When my body feels overworked I take off 4 days

Have tried to take off 7 days but mentally can't do it

I just take a Friday off and start back Monday

Throw a nice healthy refeed in on sat and move on

But if u can take a week off do it

But first off what's ur regimen like ?


Finally, a serious response without an attitude! I train 5-6 days per week. I usually do one body part per day. That has really worked well in the past. I've been down to 8% bf and 195 lbs a few years ago. Now, I'm semi-retired and as usual I attack the gym like everything else in my life.....full intensity. I'm obviously not pleased with my bodyfat but I'm on the right track. I believe I'll just take your advice for a long weekend off and see how I recover. Thanks for actually answering my question

 

[Stackinplates]

No worries man also 5 months at that high a dose ? U can back off a bit let ur body kinda reboot

Remember ur body gets used to things u can plateau on gear it is possible

Remember rest is key
Diet is key

The gear and the gym just help don't always think more is better

Get u work in!!
Get ur rest in!!!!

When u take ur time off keep ur self relaxed
Get a massage give ur body total relaxation and just chill

 

[Stackinplates]

If ur training one body part a week u should be fine

Unless ur doing serious hitt training on top of that ...

Let me know how the rest works for ya

 

[footdoc]

If ur training one body part a week u should be fine

Unless ur doing serious hitt training on top of that ...

Let me know how the rest works for ya

Forgot to add that I do 25 min of HIIT on the treadmill after my weight wo. Maybe too much

 

[Elvia1023]

Maybe I come off as having an attitude but usually when guys post such things as ''I have lost 30lbs of fat and gained 25 lbs of muscle'' in 5 months and aged 55 they aren't exactly in the know. Moreover you are on a lot of aas and have been awhile. Can I see a pic of you at 8% bf?

The reason for my post is diet could be a major factor. Diet will aid recovery. Obviously if you are a bit older overtraining becomes even more of a possibility. The advice you have been given is great... if you are overtraining have a break. Have you add a full blood test recently (cortisol etc)?

There are 101 possibilities and without knowing your complete routine and diet no one could possibly be certain. Although it's pretty obvious you need a break. But if your diet is solid you can train more and recover faster. Training intensity also comes into it... perhaps you need a few weeks of lighter training and not going to failure. Maybe your training is too much and some deload periods in the future would work. What rep ranges to do use when weight training?

My recovery greatly improved when I started using fast acting protein and carbs around my training. Then comes supplements that could strengthen your immune system and have your body operating optimally. Then comes physical therapy such as ART or even deep tissue massage that will aid performance, recovery, injury prevention and blood flow to the muscle. Are you taking any medication (bp, thyroid etc)?