Diet when taking a week off

[Fudog1138]

I searched for something on this and didn't see much relevant to my question.
I've been training for several months without a break. Yah I know, dumb. A few weeks ago I got sick and haven't been able to get my energy levels up to lift with true intensity that met my personal expectations, then insomnia set in. Sick and tired still I took two days off. Felt a little better. Last night put on some AC/DC, had the house to myself. The perfect training scenario for a married man with three kids.
I was spent by the third set of squats (I do 5 sets 1-2 warm up). I know the difference between a good squat session where I have difficulty walking and just feeling like a piece of odiferous porridge. Pissed off, I went upstairs and had a shake. I started reading articles on overtraining. I've decided to take a week off. So here's my question:
I'm at 3900 calories right now, 6'2, 205 12-13% BF. Food ratios look something like 50 carb 35 protein 15 fat. + Or - five on all of those, but I come out around 3900 a day.
In the week that I take off how will that caloric range change? Do I start to cut back a little, 100 or so a day?
What about cardio? Do I do any or just simply rest.

I appreciate your time,
Fudog

[labouche]

hey fudog, i think youre gonna like your week off. i did when i first started them and now i love it. you come back with a healed body and a fresh mind and in my case a new training schedule. its a great move to make! treat it like a vacation!
on your week off i recommend:
no cardio or even anything physical at all
continue to eat the same amount of calories; do not reduce the calories(less calories will increase the rate at which you lose strength and mass) and remember, you will lose some strength and endurance regardless.
continue your normal supplement routine
personally, i take one full week off every 3-4months. it normally takes me about 2-3weeks before im back up to the strength and intensity i was at before the workout but when i do get there my body doesnt ache and has adjusted to the new strength levels. then from that point on i start to grow again.

[Big H]

Keep up the same amount with your protein too.

[Todd Blue]

I step away from bodybuilding almost totally. I normally eat 6-7 meals a day but on my week off I cut it back to 4 times a day. I eat high protien foods, high carbs (brings back energy levels that can be drained due to training). I rest, play XBOX, spend time with family, I don't take any supps or associate with bodybuilding at all for the week. I like to do this once every 6 mos or so. It keeps me fresh.

[Fudog1138]

Hey I sure do appreciate everyone replying.
So negative on the supplements? I currently take:

Multi-vitamin 1x
Vitamin c 500 mg 2x
B complex 1x
Desicated Liver 90 grain 3 x
ZMA 1x
Tribulus 625 2x
Whey

I cut out creatine due to not seeing/feeling anything from it other then a little kidney pain while loading a few weeks back.

I know some people shoot Tribulus, but I thought that I would try it. $6.00 a month, why not?

So do you think I should cut the trib, ZMA and desicated liver?

Thanks again for your time,

[labouche]

since you said youre not taking creatine and are going to do the trib. anyways, i wouldnt stop taking any of them. the zma and des. liver would be helpful during your week off. if it were me i would also be taking the creatine and dumping the trib.

[Fudog1138]

Pretty odd. I took creatine for a few months and felt it. Went off of it for a few months then started loading it again. Didn't feel squat. In fact the only supplement I noticed any gains on was the desicated liver, and that was 4 to 5 pounds in one week (just water).
On the Trib thing. I can buy it locally for around $5 something a bottle. In any case I thought of trying it out for a spell to see if it did anything for me.

Three days into my week off. I'm always hungry, crabby, tired and semi-aggessive. I know it sounds stupid, but this is the first time i've taken more than two days off since this summer when I basically first picked up a weight.
That may sound a bit compulsive, but I've suffered from depression on and off for the last 10 or so years. I hate the medicine I have to take, but if I don't I have a hard time getting out of bed and appear like the living dead when I do. Constant excercise helped me escape somewhat. Also ran me into the ground.

Said more than I intended again. Perhaps it's relevant though.
Thanks

[Big H]

Keep the ZMA. It is just essential elements.