Coaching Notes: When To Deload
One of my clients has been feeling a little run down over the last week.
He’s a workhorse. I never have to worry about consistency or effort — he’s always giving 100%.
So when I see lower numbers on his lifts and comments on his check-in like “Man, this whole week has been a grind to get myself to the gym”.
It’s an immediate red flag.
Diving into some of his data…
He’s lost 30lbs in the last 4 months.
His compound lifts have steadily increased during that time.
His body composition has changed drastically (indicating some muscle gain with the fat loss).
So all signs have pointed to the plan is working.
Also, being over 16 weeks into the program, he’s been pushing HARD for a long stretch of time.
Put all this data together and the picture is quite clear: it’s time for a deload.
A deload is simply a period of time (usually 1 week) where training volume/intensity goes down and calories go up (to maintenance if you’re in a cut).
Now some will debate that you should go about deloads in a certain way but the truth is, there’s a million ways to do them, so do what works for you!
The intention is to offload the accumulated stress/fatigue (both physically AND mentally) that’s built up over the consecutive weeks of hard training and dieting.
For this client specifically, here’s what the protocol is:
1- All movement becomes “as desired” and time/intensity restricted
This just means he gets his choice of what he wants to do…
If he still wants to hit the gym, he can, but no more than a few exercises and well below max intensity (think “pump” chasing).
If he doesn’t feel like lifting or structured cardio, he can just go for walks.
2- Calories go up to maintenance (~250-400 extra calories per day)
People often forget that losing weight is a stressor on the body. Which means staying in a deficit while on a deload is not giving you the rest you need to resume regular training.
The extra calories can come in whatever form he desires. I usually recommend some ice cream because hey…it’s good for the soul!
As I said, deloads should be built for the individual. Though these principles outlined can be a great starting place if you have no idea how to execute one.
If you have any questions about all things fitness/nutrition, leave a comment below or shoot me a message.
This is the kind of personalized coaching that gets results — not a generic program, but a plan that adapts to where you actually are.
I have 5 openings for my 14 Day Trial in June — DM me “Trial” to claim a spot.
-Mike