Taking a Week off

[vicmack777]

Im going to be taking my first week off in about 8 or 9 months and I was just curious to know how my diet should be this week. Should I continue to keep my protein high (250-300) or should i lower that a bit? Any help would be appreciated. Thanks in advance.

[goliath]

depends what you mean by a week off. sometimes i feel like i need a week off from the lifestyle, period. so for a week i eat "3 square meals" a day. the meals usually consist of taco's, chicken wings, pizza...you know, like normall people.

[vicmack777]

Originally posted by goliath
depends what you mean by a week off. sometimes i feel like i need a week off from the lifestyle, period. so for a week i eat "3 square meals" a day. the meals usually consist of taco's, chicken wings, pizza...you know, like normall people.

I hear what your sayiiing but i just have to take a week off because I wont be able to go to the gym for a week for various reasons. I want to lose as little muscle as possible.

[meat12]

Agh in just a week you'll be fine, you won't loose anything. It takes about 2 weeks to start to detrain. You can probably keep you diet how it is or just give yourself a break and eat whatever you want for a few days

[vicmack777]

Thanks guys for the help.

[Integrator]

Originally posted by meat12
It takes about 2 weeks to start to detrain.

It's only 2 weeks before you start to loose that?? Shit

[meat12]

Yeah it kinda sucks, to actually see a difference in training it takes about 8 weeks when you first get started, then detraining can happen in a little over 2 weeks. That's life fo ya huh

[speedracer59]

I would still throw a shake in everynow and then.

[vicmack777]

Originally posted by speedracer59
I would still throw a shake in everynow and then.

Im not going to change my diet up at all. I think im going to keep it the same. If i get too much protein in, ill just shit it out. hahaha.

[Napalm]

Originally posted by meat12
Agh in just a week you'll be fine, you won't loose anything. It takes about 2 weeks to start to detrain. You can probably keep you diet how it is or just give yourself a break and eat whatever you want for a few days

I agree

But i don't think than in only two week there is a detrain. it depends on many factors

[Napalm]

You can also decrease your protein intake : if you stop completely your training, you don't need high protein

[meat12]

Originally posted by Napalm
I agree

But i don't think than in only two week there is a detrain. it depends on many factors

It kinda sucks but it does only takes 2-3 weeks, here's an article i found, it's intresting (sorry have too always prove myself napalm)

Detraining

Author: Soumy Ana
Published on: July 24, 2001

As harmful as an over training effect is a detraining effect. It means losing the training benefits acquired during a well-planned effective exercise program because the individual decides to stop.

This effect is so harmful that even an athlete who exercised all his life may lose the benefits of his efforts so completely he might be in worse shape than a sedentary person after a few years of inactivity.

One of the reasons why some people get discouraged from exercising is because, on one side, the benefits acquired from regular exercise are transient and reversible; on the other side, the detraining effect can happen much faster than it took you to reach a training effect.

Some people come back to the gym after a period of convalescence and feel like they never get there in the first place. To start all over again is frustrating and their body feels like an enemy.

So, what can be done?

If you maintain part of your workout routine when you are recuperating from an injury for instance, you will be able to slow down the detraining process significantly.

It is also important to keep the level of intensity you are used to, keep the same load while exercising at least once a week.


Detraining results in loss of strength after a few weeks and it is more noticeable for the lower body than for the upper body. Detraining usually occurs within two and a half weeks after cessation of the exercise. It might also occur before this time lapse, depending on the person.

Depending on the person's level of fitness and age, no decrement may occur after four to eight months of physical inactivity if they still continue to exercise while washing their car, walking their pet, going on foot to work, etc. Nobody really can be completely inactive and compelled to stay in bed.

However, for most of us all prior functional gains of exercising are dissipated within two to four months in the case of a prolonged cessation of physical activity.

So, when you engage in sportive activities, please commit yourself for life!

You do not want to lose all benefits of your hard work, do you? But detraining is not the end of the world. If you have to stop exercising for a while, do not make it an overwhelming problem. Rest the time you think it is necessary for you to recover and ease back into your routine. Sometimes a few weeks of rest are more beneficial than a continuous activity. I said, at times.

Anyway the effects of detraining are clearly seen as following: decrease in aerobic and anaerobic conditioning, decrease in muscle mass, in muscular endurance and strength. F you have stopped exercising and you are noticing these signs, get back to your training at least once a week until you can resume your usual pace.

[Integrator]

Originally posted by meat12
It kinda sucks but it does only takes 2-3 weeks

You're right, it sucks big time

[Napalm]

Originally posted by meat12
It kinda sucks but it does only takes 2-3 weeks, here's an article i found, it's intresting (sorry have too always prove myself napalm)

Detraining

Author: Soumy Ana
Published on: July 24, 2001

As harmful as an over training effect is a detraining effect. It means losing the training benefits acquired during a well-planned effective exercise program because the individual decides to stop.

This effect is so harmful that even an athlete who exercised all his life may lose the benefits of his efforts so completely he might be in worse shape than a sedentary person after a few years of inactivity.

One of the reasons why some people get discouraged from exercising is because, on one side, the benefits acquired from regular exercise are transient and reversible; on the other side, the detraining effect can happen much faster than it took you to reach a training effect.

Some people come back to the gym after a period of convalescence and feel like they never get there in the first place. To start all over again is frustrating and their body feels like an enemy.

So, what can be done?

If you maintain part of your workout routine when you are recuperating from an injury for instance, you will be able to slow down the detraining process significantly.

It is also important to keep the level of intensity you are used to, keep the same load while exercising at least once a week.


Detraining results in loss of strength after a few weeks and it is more noticeable for the lower body than for the upper body. Detraining usually occurs within two and a half weeks after cessation of the exercise. It might also occur before this time lapse, depending on the person.

Depending on the person's level of fitness and age, no decrement may occur after four to eight months of physical inactivity if they still continue to exercise while washing their car, walking their pet, going on foot to work, etc. Nobody really can be completely inactive and compelled to stay in bed.

However, for most of us all prior functional gains of exercising are dissipated within two to four months in the case of a prolonged cessation of physical activity.

So, when you engage in sportive activities, please commit yourself for life!

You do not want to lose all benefits of your hard work, do you? But detraining is not the end of the world. If you have to stop exercising for a while, do not make it an overwhelming problem. Rest the time you think it is necessary for you to recover and ease back into your routine. Sometimes a few weeks of rest are more beneficial than a continuous activity. I said, at times.

Anyway the effects of detraining are clearly seen as following: decrease in aerobic and anaerobic conditioning, decrease in muscle mass, in muscular endurance and strength. F you have stopped exercising and you are noticing these signs, get back to your training at least once a week until you can resume your usual pace.

Thanks, i'll save it and i'll read when i have more time (i don't speak english well)

What I want to say is that detraining is no so fast

[Danny_v]

Taking a week off after pretty long time of training is a good idea it will give your body some time for regeneration .

[RobertEAustin]

holy shit dude. how in the world do you manage to eat 250-300 grams of protein a day?!! is that supplemental or total?

[Danny_v]

Eating too much protein will just turn into fat. Ideally you should consume 2.5g of protein per Kg of body weight. If you goal is to build muscular mass then you should concentrate on eating lots of complex carbs with low glycemic index. 6.5g per Kg of body weight of cabrs is ideal for mass. Now don’t forget about fat which is also used as energy source by your body. 1g of fat per kg of body weight is ideal. Remember if you increase fat in daily intake lower your carbohydrates and vice versa.

[meat12]

wow 2.5 sounds a little high, I wouldn't go above 2 grams per kg

[Buffindiandude]

Originally posted by Danny_v
Eating too much protein will just turn into fat. Ideally you should consume 2.5g of protein per Kg of body weight. If you goal is to build muscular mass then you should concentrate on eating lots of complex carbs with low glycemic index. 6.5g per Kg of body weight of cabrs is ideal for mass. Now don’t forget about fat which is also used as energy source by your body. 1g of fat per kg of body weight is ideal. Remember if you increase fat in daily intake lower your carbohydrates and vice versa.

1g of fat per kg of body weight? Jeez, that sounds like an awful lot, bro.... I doubt I have 25% of that......

[vicmack777]

Originally posted by RobertEAustin
holy shit dude. how in the world do you manage to eat 250-300 grams of protein a day?!! is that supplemental or total?

Its easy. What do you mean by supplemental. I dont know about all this kilogram bullshit but in good old america, we strive for about 1 to 1.5 grams of protein per pound of bodyweight.