Burned Out, Overtraining, Low Testosterone, No Motivation

Training
1

Guys, I need help.

I’ve just realised how stupid I am and I am starting to think about the big picture when it comes to my health and lifting.

I have been in the gym nonstop for maybe the past 2-3 years. (I have been working out even before that for about 2 years but was suffering from eating disorders)

I have gained over 20 kg, but I honestly don’t look like I lift. Normies will say tha I do, but my muscles are flat and I can’t even get a pump.

I honestly think I have been overtraining or overreaching for a very long time. For these past 2 years I have been always feeling weak, unmotivated, but I often had a surges of energy where I felt great for a period of time and then is started again. I just cant recover properly, my sleep is bad, I don’t even want to think about gym sometimes.

I have just been tested for testosterone and for my age, 21, it’s low - 456 ng/dl.

I am looking at my lifestyle overall, and I am starting to believe that my “overtraining” is a very big contributor to my lowered T. I am really dreading going to the gym right now.

And now, I don’t know what to do.

I need to recover somehow. Even when I sleep for 9-10 hours, I just don’t feel rested and recovered.

I am thinking about just not going to a gym for a while (that’s going to be extremely hard mentally) but I see it as an only option to somehow recover.

The second thing is that I don’t know for how long should I “deload” like this.

It’s 2 years of damage and I don’t think that one week rest can really do anything spectacular.

I am starting to feel hopeless. Will I ever be able to make normal gains in the gym and not feel constantly likd shit?

Diet: 3000-3200 kcal, 180+g protein.

Training: nsuns 531, cap2, cap3, reddit linear ppl,…

Also I’ve got high prolactin levels.

I just feel that I have been somehow accustomed to volume and nothing helps me to grow

2

I’d say it’s a good sign that you recognize this. I overtrained in my 30’s, getting in 6 hard workouts each week, and lost competitiveness in sports and really a “zest” for other activities. It’s good to remind yourself why you are training in the first place: to feel better and improve the quality of your life. When the opposite is occurring, it’s time to correct it.

Here’s what I would do:
Take a month (yes, a month) and only: hike, walk, jog, play any sports you want, swim, do yoga, learn to meditate, and do some easy calisthenics. Get your mind off the gym and barbells, but stay active.

Then, choose a program like this:

You’ll be surprised that you can get stronger with a focused, 3x a week program. I have used that template to achieve good results, and it really takes the focus away from being in the gym or getting crazy workouts in every day.

Good luck.

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3

that is really what I am going through

That was even my plan honestly. I just need to take my mind off of the gym and do something else for a while. Hopefully I wont go mad without gym :smiley:

Thank you very much for advice :slight_smile:

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