No criticism, honest question: how do you recover? I go to the gym 3 times a week at high intensity, as much as I can manage, but afterwards my body simply feels "broken" for a day (in a good way) as my muscles were damaged during lifting ("Muskelkater" in German, muscle hangover haha). I need food and rest to recover before my next trip to the gym.
Hey! I think part of it is that I've worked up to this level over several years and have just always been very active. I get 8 hours of sleep every night and eat a relatively healthy diet - that is I hit my recommended proteins and fats, I don't overeat often, and I generally avoid processed foods.
I think it was mostly just building up to this point of adapting to the schedule. Also, unless I'm training explicitly for some type of competition, I try to not go more than 80% of my max heart rate during most workouts, usually sticking around 70-75%, so I'm not dying everyday.
For lifting, I generally follow a program pretty similar to 5-3-1, which doesn't really have you max out very often (it's extremely gradual, but I've made noticeable lift gains over time).
If I really feel like crap, I just take a rest day or do some mobility work.
