Quitting Coffee

[beefnewton]

Not sure where you are health wise and condition wise, but maybe try bumping up the sodium and fats before jumping back on caffeine.

Doing fairly well but have been stuck in this "pseudo-deficit" state for a while, where I can't seem to repeat previous success. I got down to 11% early this year, and the stress has just kept piling on. With the coffee, I'm sure my cortisol levels have been ridiculous. I'm back around 15%, and I've been having real trouble finding that mode again that got me to 11%. Diet fatigue has also hit me the past few weeks, and I've been eating like crap. I put so much intent into my workouts and get so little out of them, I have been thinking of switching to a surplus to genuinely try and gain some actual mass and strength. I am typically very strict with my diet, but I'm in a state of mind now where I now need a break. Maybe my body needs one, too. I know deficit isn't necessarily a stress-free event for the body. Been toying with TDEE calculators, and my protein and carbs were already fairly good for a projected surplus, but my fats are way, way low. Fat is 40-50g per day, usually, when I'm not in this frame of mind. I'm losing my job probably tomorrow, and my living situation is shite. So, I'm sure situational depression isn't helping pumps, either. I just want to sleep all damn day right now and eat chips. I'm all over the place with this reply. Sodium is pretty decent, though. I went through a stint a little over a month ago where I figured out I wasn't getting enough. Started supplementing with actual sodium tablets and things went back to normal.

 

[genetic freak]

Damn, sounds rough brother. Sorry, I cannot help with the job and living situation. I do have a suggestion for the diet.

If you are already back to 15%, I would not go into bulk/surplus. This is usually where you would want to stop your bulk. However, I also understand your situation. Your stress levels are pretty much halting all progress and what should be a deficit is actually causing you to gain body fat.

Not everyone has the discipline for carb cycling, but it can be very beneficial for your mental and physical health. Go no carbs on days you do not train, medium carbs (1.25-1.5 g/lbs of BW) on training days with one training day being a high carb day (2.5-4.0 g/lbs of BW). Stick to 1 g/lbs of BW for protein on all days and fats should be around 100 grams a day on non-training days, 50-60 grams on training days and as close to 0 as possible on your high carb day. This will place you in a deficit on all days except your high carb day. Your high carb day should replenish your glycogen levels enough to carry you through the week. If you need more high carb days, you may want to go every 5 days or twice a week.

 

[Thrawn]

I quit coffee a week ago, somewhat on a whim. The past few months, I've found myself enjoying it less and less, so one morning I just didn't make it and kept not making it. My sleep has been better than it has been in a very, very long time... 5+ years at least. I'm also dreaming, something I have also not done in a very, very long time. So, in spite of only drinking it even just the mornings, apparently it was increasing things chronically to the point of interfering with sleep. However, that is one of only a few positives (the other positive being gut related). My workouts have suffered. I can't get a pump for shit. I have little endurance. My mood sucks. My energy levels suck. I'm really thinking of re-introducing it (maybe smaller amounts) but wonder if I should just press ahead. It's only been a week, but I'm wondering if there won't be any return to previous baseline or adjustment.

Has anyone successfully quit coffee and thought "wow I'm glad I did that?" Because while I do love quality sleep, for the other 16+ hours a day, those all have been sucking. It feels very similar to having low Test.

Out of curiosity are you on semaglutide or similar substance?

 

[beefnewton]

Damn, sounds rough brother. Sorry, I cannot help with the job and living situation. I do have a suggestion for the diet.

If you are already back to 15%, I would not go into bulk/surplus. This is usually where you would want to stop your bulk. However, I also understand your situation. Your stress levels are pretty much halting all progress and what should be a deficit is actually causing you to gain body fat.

Not everyone has the discipline for carb cycling, but it can be very beneficial for your mental and physical health. Go no carbs on days you do not train, medium carbs (1.25-1.5 g/lbs of BW) on training days with one training day being a high carb day (2.5-4.0 g/lbs of BW). Stick to 1 g/lbs of BW for protein on all days and fats should be around 100 grams a day on non-training days, 50-60 grams on training days and as close to 0 as possible on your high carb day. This will place you in a deficit on all days except your high carb day. Your high carb day should replenish your glycogen levels enough to carry you through the week. If you need more high carb days, you may want to go every 5 days or twice a week.

Thanks for the help. This should actually help with diet fatigue, as well. I've never tried carb cycling but being new to it should help with the discipline part of it... at least at first. Training days should be relatively painless. I was already following a very similar macro spread. The Rest and High Carb days, though, will take some planning. Getting close to 0g fat will be tough for the High Carb day. Fish is the only source I can think that could possibly satisfy the protein without introducing much fat. Even chicken has quite a bit more than 0g. Maybe shakes, egg whites... Rest Days are essentially Keto. I'm assuming this doesn't allow for a "cheat meal." I typically have one of those on Saturday nights, but thinking back, that's when things really slowed down is when I started allowing it.

Rest Days
0g Carb
185g Prot
100g Fat
--------
1640 Cal

Training Days
231.25g-277.5g Carb
185g Prot
50g-60g Fat
-----------
2115-2390 Cal

High Carb Day
462.5g-740g Carb
185g Prot
0g Fat
------
2590-3700 Cal

 

[beefnewton]

Out of curiosity are you on semaglutide or similar substance?

I was. I've been on and off Semaglutide three times now. It totally works for me insofar as food cravings, even at low dose. However, it slows transit time down way too much. It makes bowel movements inconsistent, small, and ends up bloating me.

 

[genetic freak]

Thanks for the help. This should actually help with diet fatigue, as well. I've never tried carb cycling but being new to it should help with the discipline part of it... at least at first. Training days should be relatively painless. I was already following a very similar macro spread. The Rest and High Carb days, though, will take some planning. Getting close to 0g fat will be tough for the High Carb day. Fish is the only source I can think that could possibly satisfy the protein without introducing much fat. Even chicken has quite a bit more than 0g. Maybe shakes, egg whites... Rest Days are essentially Keto. I'm assuming this doesn't allow for a "cheat meal." I typically have one of those on Saturday nights, but thinking back, that's when things really slowed down is when I started allowing it.

Rest Days
0g Carb
185g Prot
100g Fat
--------
1640 Cal

Training Days
231.25g-277.5g Carb
185g Prot
50g-60g Fat
-----------
2115-2390 Cal

High Carb Day
462.5g-740g Carb
185g Prot
0g Fat
------
2590-3700 Cal

Yes, on high carb days I will usually only eat chicken once and fish and egg whites. I usually don't drink shakes. If I have protein powder I put it in oatmeal and fruit or make pancakes out of protein powder, egg whites, oatmeal and bananas. You can also have low fat cottage cheese.

If you feel you need a cheat meal on your high carb day, throw it in as your last meal of the day. I generally just eat a lot of Mike and Ikes, Sorbet/Sherbert or Halo Top ice cream to fill my cravings.

 

[beefnewton]

Yes, on high carb days I will usually only eat chicken once and fish and egg whites. I usually don't drink shakes. If I have protein powder I put it in oatmeal and fruit or make pancakes out of protein powder, egg whites, oatmeal and bananas. You can also have low fat cottage cheese.

If you feel you need a cheat meal on your high carb day, throw it in as your last meal of the day. I generally just eat a lot of Mike and Ikes, Sorbet/Sherbert or Halo Top ice cream to fill my cravings.

Big fan of cottage cheese. I've been eating the regular (Breakstone's), though I can easily switch back to low-fat. Healthy fats are not hard to get. Non-fat cottage cheese, however, has some extra crap in it that I usually like to avoid.

 

[beefnewton]

Given other changes I'm undergoing, I broke down and fixed me a cup this morning. I measured out what I was drinking before... six tablespoons of fresh grounds per pot. So a lot. I reduced that to three tablespoons per pot and am only drinking half the pot. Hoping to find an amount that gives me the benefits without amping up all the bad.

 

[beefnewton]

Damn that was good...

 

[JackD]

Given other changes I'm undergoing, I broke down and fixed me a cup this morning. I measured out what I was drinking before... six tablespoons of fresh grounds per pot. So a lot. I reduced that to three tablespoons per pot and am only drinking half the pot. Hoping to find an amount that gives me the benefits without amping up all the bad.

All you need is a tiny bit of caffeine to help get everything going. I found I used to do a lot out of habit and was able to cut back to 1 mug of coffee. Then the 2nd cup is decaf which is more so just mental having that “extra” one to sip on.

 

[Massive G]

Given other changes I'm undergoing, I broke down and fixed me a cup this morning. I measured out what I was drinking before... six tablespoons of fresh grounds per pot. So a lot. I reduced that to three tablespoons per pot and am only drinking half the pot. Hoping to find an amount that gives me the benefits without amping up all the bad.

Damn that's alot of coffee. I have one k cup French roast in the am and after lunch. Many years ago I was getting severe stomach acid from 2 to 3 cups brewed coffee so I started making it half decaf half French roast.

 

[Massive G]

I was. I've been on and off Semaglutide three times now. It totally works for me insofar as food cravings, even at low dose. However, it slows transit time down way too much. It makes bowel movements inconsistent, small, and ends up bloating me.

A lot of normal people that I know have really fucked up their system on the prescribed GLP 1. A lot of your problems are from stress and aging. Stack on top of that Semaglutide and PEDs and it is exasperating everything.
I will never forget the effect that mental stress had on me at 22. My long term girl I dated all through high school and college left me. I was in the peak of my bodybuilding years had won a city and county show and deep in prep for the state show. I stayed on same diet juice and training schedule and felt like I had been eating jelly donuts. Training felt like pounding wood.
I don't have any advice other than to hit trt add in some more vitamins and minerals and efa. Plus try eating a cleaner unprocessed diet with more fiber acidophilus etc.
I wish you the best. I am in a hole right now...deep.. and don't want to hijack your thread but it is all related to aging and everything related to fitness and bodybuilding. I am trying some things I suggested above but the biggest fear is that it is going to get worse as I get older.