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You doing that 4x a week? I always find training 5/3/1 four times a week far too demanding and burn out fast - especially as my weights are getting heavier. 3x a week seems like it works well for me. The program will last about 5 weeks, and i take a week off instead of an unload.
Im also doing IF and have been for a few cycles. If you train 3x week you're training every movement every 9 days rather than every 7. With squats and deadlifts this extra rest really helps with recovery!
I do IF. So carbs on training days, none on off days. Taking multis and fish oil. About 3g Vit C everyday.
Only eating junk food on training days and thats just cereal so not like most junk food. Not on cycle right now and I'm getting over a gal of water a day. I'm just maintaining right now, getting ready to cut soon. I eat til I'm full (In the 8 hour window) and make sure I get protein intake. Aside from that I don't count macros.
When I get sick its mostly sore throat, stuffy nose, general feeling of warmed over crud. Its always gone by the time my next round of 5/3/1 starts up.
you are hurting yourself by not ingesting carbs on your off days. non-training days are just as important as training days in terms of the diet. remember that muscle protein synthesis is highest 24-36 hours after exercise. also remember that insulin is the most anabolic hormone that the body produces. keeping insulin levels low and steady keeps cortisol in check