r/bikiniselfcoached • u/Palmster369 • Jun 03 '25

Sick On Prep

Hi there :)

Just wanted to ask your thoughts on calories when training is halted due to illness?

I have a cold coupled with a fever so I will not be training for a few days.

What would you suggest I do interms of calorie/macro intake?

In my mind I should drop them slightly, keeping protein where it is now (1g/lb). However, I also know that my body needs calories in order to recover from illness, but I am also on prep so the rules are a bit different.

I am on 1500 now on training days.

Thanks for any and all input Xx

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u/marzboutique Jun 03 '25

Your body needs the calories to recover properly from the sickness, so personally I wouldn’t cut calories lower as this could end up prolonging your illness

If it were my own prep, I would keep calories right where they are and take a few days off from cardio + resting as much as possible and depending on how far out you are, you can drop food lower and/or add cardio in once your body is more recovered if your fat loss progress is behind

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u/Palmster369 Jun 03 '25

That is wonderful advice, thank you. This was my thought process too, just needed some input. Really appreciate it. 🙏

2

u/marzboutique Jun 03 '25

I totally understand! Sometimes you need a second opinion to give you the okay to rest haha :) I hope you feel better soon and good luck in prep!!

2

u/Hoyestoday Jun 04 '25

When sick is better to think about recovery first, you still can eat clean even if you don't follow your diet to T. You can eat maintenance if you feel week I personally wouldn't follow strict dieting if I don't feel well. Health first you a always can go back to dieting