Wasn't sure whether to post this in Diet or training??

I'm 'feeling it' - you know what I mean. I'm aching all over, tired, fatigued, getting unmotivated - I think it's time for a week off of weights. I normally try to take 1 week every 12 weeks off, but still do cardio that week. I'm probably 3-4 weeks overdo and I'm feeling it.

Two questions: 1. Do you agree that taking a week off every 12 weeks is good? 2. Do you adjust your diet for that week? If you adjust your diet, do you simply take your calories down and keep your macro nutrient percentages the same? By what percent should I decrease my calories for that week?

Thanks in advance.

Biker chick (Love the handle

I think taking a week off to recover is 2nd only to proper nutrition. I could post studies, imperical data and real world results to prove this point. I have never met any bodybuilder anywhere that did not increase the rate of results by taking scheduled lay-offs. I do what I call recovery weeks every 8-10 weeks. I'll add a day of swimming, light cardio and perhaps a long hike. I will also do some free squats, push-ups, dips and chins for a day or two, but nothing even close to failure. I will also stop all supplements and go lower protien and higher carbs for the week with a increase on vegies and fruits. This protien cycle seems to help my digestion colon function. (I also eat a pizza or two for the mental break of the diet) and still keep protein to around 100 grams or so (I weigh 180 off season)

Sully

I agree with Sully. I also take 1 week off every 8-10 weeks of training. Usually, i will do light cardio maybe once or twice during that week, nothing more. I do not adjust my nutrition or supplementation. For the most part, added calories and supps are taken in concert with training days, therefore, if i'm not training, i'm simply eating and supplementing at a baseline level.

"Recipe for Success: Study while others are sleeping; work while others are loafing; prepare while others are playing; and dream while others are wishing."

Thanks sully and Fitdoc.

sully - thanks for the props on my handle - it's 'cuz I have a 1998 custom HD Heritage Softail

I'm taking next week off from weight training, but will keep up with cardio. Also, I love the idea of pizza, but unfortunately, it loves my hips!

Thanks again.