few things, first of im 6’3’’ weight 154 and 26. i have been lifting for over 11 months FULL BODY greyskull program without any rest week. I HAVE deloaded a bunch of times but its weight deload (example if i miss the reps on certain compound lift i take 10-15% off and go back up but not from all compounds at the same time i have done this with all compounds several times now). other than this i do cardio 2 times a week, stand on my feet during job for over 20 hours a week and walk 4 hours a week, other than this im sedentary.
I have been eating around 2800 daily!
for the past 2 months i’ve been losing strength, feeling tired, fatigued, no motivation.
for example, i could do 8 reps of 165 bench easy and right now i do 8 reps of 145 and struggle.
I do however have a history of low testosterone and last time i checked it was 180 BUT this is no excuse because i had this when i could rep 165 bench for 8 reps.
additional info: i have been stressed a bit for the last couple of days, sleep is 6-7 hours with waking up to pee 2 times, I lost weight (dont know how) from 160 to now 154.
other than that, i switched from greyskull and to 5/3/1 beginners and this is my second week. like i said i hardly push 8 reps 145 bench when i could easily do 8 reps 165 during greyskull.
low test symptoms: have them all lol.
what should i do?
this is what my diet consist off.
protein: lean chicken, grass fed ground beef (2 times a week), 2 eggs in the morning, salmon, greek yogurt, cheese.
carbs: oats, bread, papaya, strawberry, banana, pasta, potato, sweet potato, broccoli, coliflaur, brussel.
fats: pb, cheese, almond milk, ground beef, salmon, coconut olive oil.
breakfast: 2 servings of oats, almond milk, 1-2 eggs depending on what i plan to eat that day, 2-4 servings of egg whites, olive oil.
lunch: .5 servings of gluten free pasta, 5 oz of chicken
dinner: either red potato (350 grams) or sweet potato (300-325 grams) with either cheese, coconut oil if salmon or chicken or just plain grass fed ground beef since its high on fat.
1 hour before bed: 4 slices of bread, 1.5 servings of peanut butter, 2 servings of strawberry, 3 oz of banana 1 serving of papaya, half a serving of greek yogurt, salt, cinnamon.