My day 2 of no caffeine and first caffeine-free lifting in years

[VTLifts]

In process of cutting out coffee / caffeine.

I work out first thing in morning and would always do a cup of coffee (or previously matcha) 30-45 minutes before working out. I then did another cup at start of work day and maybe a third on certain days.

Yesterday went cold turkey and took day off from lifting. Sluggish all day and a bit of tough stretch in the afternoon with some head pressure but wasn't as bad as feared.

This morning was 48 hours with no caffeine and my first day weightlifting without caffeine in years.

My results from my 3x8 chest routine compared to my previous workout

2 less reps on last set of bench press
1 less rep on middle set of incline DB press
surpassed weight for weighted step-ups
surpassed weight for weighted dips
same on lunges
same on cable flys

Overall, I'm happy with the outcome. I thought I would miss numerous reps vs last week for every exercise and generally struggle through the entire workout.

I think today being day 2 (48 hours) without caffeine made it easier than having it day 1.

My 5 minute elliptical warm-up felt harder than usual.

But the actual workout didn't feel dramatically different. I actually thought my mind / muscle connection felt a little better.

My heart rate (not actually monitored) seemed no different and I still sweat profusely.

Workout took maybe 5 minutes longer. I was maybe a little more tired near the end of the workout, but very minor.

[WolfRose7]

fascinating.....

any particular reason for this odd experiment

[Ghawk21]

Unless you're smashing 3-400mg+ of caffeine in a pre-workout and complaining you have no energy I don't see the need to completely cut out caffeine. So ya, same question as above.

[VTLifts]

My sleep has sucked for months now (not sure if caffeine or other) and I got sick of the energy and mood peaks & valleys from coffee. Without my coffee I was miserable. And then I always seemed to crash late afternoon.

So hoping to go caffeine free for at least a few months. If sleep doesn't improve and my mood/energy isn't much better, than I'll jump right back in.

[Ghawk21]

My sleep has sucked for months now (not sure if caffeine or other) and I got sick of the energy and mood peaks & valleys from coffee. Without my coffee I was miserable. And then I always seemed to crash late afternoon.

So hoping to go caffeine free for at least a few months. If sleep doesn't improve and my mood/energy isn't much better, than I'll jump right back in.

Fair enough but I certainly wouldn't expect to see much, if any, change in a workout without ~100mg of caffeine so your results are not surprising. Hope the sleep improves though.

[WolfRose7]

Fair enough but I certainly wouldn't expect to see much, if any, change in a workout without ~100mg of caffeine so your results are not surprising. Hope the sleep improves though.

^^ pretty much this
I drink decaff, but mostly so when I do take my 400mg caffeine before workout I actually get a bit of an effect instead of the zero I got when my caffeine intake was constant

[AdamWW]

I quit caffeine about a year ago (except the trace amounts in decaf) and it basically cured my acid reflux.

I did it cold turkey also and thought I had a horrible flu for about 9 days... now, I don’t miss it at all.

[desslok]

If you were mainly had a cup or two in the AM, i highly doubt there will be any change in sleep directly related. Now if you were having it later in the day then yeah.

[hardyboysare]

[Nicksosure1]

I actually thought my mind / muscle connection felt a little better.

This is the biggest thing I've noticed when working out with caffeine vs. not. Sometimes MORE focus on the individual lift or individual rep due to not being as amped or ready to bust through a wall. A good balance is great though.

Most days I don't do preworkout caffeine anymore at all, but rather save my caffeine usage for when I get to work. I used to be a 350mg guy at 4AM every morning to lift. Day kind of sucked after that from an energy, mood, really everything, standpoint.

[DerkBezerk]

I quit caffeine about a year ago (except the trace amounts in decaf) and it basically cured my acid reflux.

I did it cold turkey also and thought I had a horrible flu for about 9 days... now, I don’t miss it at all.

I've been trying to remedy my reflux symptoms and cutting caffeine has helped.

I also drink more water now and feel much.

Only time I miss it is the morning after a bad nights sleep, but that's more mental than anything.

Haven't noticed any impact on my lifts.

[VTLifts]

Just a final update.

Second day of lifting caffeine-free (72 hours no caffeine) was back / posterior and next day was shoulder / quads.

I met or exceeded all prior workout weights and/or reps.

So for my experience, the caffeine withdrawal seemed to only meaningfully impact the first 48 hours. First day was a day-off (and a general struggle) while day 2 was much better and by day 3 limited effects outside of some moodiness and slight fatigue.

As for the workouts themselves, I'll reiterate that my mind muscle connection just felt better. Outside of that, not sure I could decipher a notable difference.

Will see about the next few weeks of caffeine-free living.

[George2100]

I stopped drinking coffee years ago. Over time, you will sleep better. I do now. I also feel that I have better focus in the gym due to not being geeked out and all over the place lol. Now I take my time. This is not true for everyone, but I am very sensitive to stimulants. Even one cup of coffee has me bouncing off the walls. I need LESS energy sometimes lol

[AndyLausmax]

Congrats on cutting on your caffeine intake. Just wondering if you experienced any withdrawal symptoms such as headaches?

[VTLifts]

Congrats on cutting on your caffeine intake. Just wondering if you experienced any withdrawal symptoms such as headaches?

The first 24 hours were a bit tough. Midday headaches for a few hours and really couldn't focus on anything. Literally just sat at my computer staring at the screen. But compared to the horror stories I read online, it was manageable. Some people described flu-like symptoms for more than 5 days.

After that point it just gradually got better and easier. My mood was still rotten, snappy with the wife & kids, and productivity low, but never actually felt ill and each day was better than the last.

Currently on day 5 and still some moodiness, but hoping that resolves shortly. Still a little sluggish to start the work day. Biggest benefit i'm already seeing is the lack of a midday crash and more clear-headed as day goes on.

I'd been drinking caffeine daily for probably last 15 years (took a few weeks off 4 years ago) with 2-3 cups per day for the past year.

[snailsrus]

I quit caffeine about a year ago (except the trace amounts in decaf) and it basically cured my acid reflux.

I did it cold turkey also and thought I had a horrible flu for about 9 days... now, I don’t miss it at all.

im surprised op doesn’t have a headache, my only caffeine now a days is like Diet Coke it ice tea. Some times it I am driving long distances and super sleepy I’ll snag an energy drink

[sfgiants13]

I quit caffeine about a year ago (except the trace amounts in decaf) and it basically cured my acid reflux.

I did it cold turkey also and thought I had a horrible flu for about 9 days... now, I don’t miss it at all.

I had the worst headaches when I cut it for a few weeks. Now I do it on my yearly Caribbean trip (RIP 2020) so if I feel a bit off I can tolerate it more vs. just being irritable at work. I do try to limit the Bangs though since between that and a PWO it is quite a bit of caffeine.

[AndyLausmax]

The first 24 hours were a bit tough. Midday headaches for a few hours and really couldn't focus on anything. Literally just sat at my computer staring at the screen. But compared to the horror stories I read online, it was manageable. Some people described flu-like symptoms for more than 5 days.

After that point it just gradually got better and easier. My mood was still rotten, snappy with the wife & kids, and productivity low, but never actually felt ill and each day was better than the last.

Currently on day 5 and still some moodiness, but hoping that resolves shortly. Still a little sluggish to start the work day. Biggest benefit i'm already seeing is the lack of a midday crash and more clear-headed as day goes on.

I'd been drinking caffeine daily for probably last 15 years (took a few weeks off 4 years ago) with 2-3 cups per day for the past year.

Good thing that initial episode is over. So it turns out getting headaches when you kick the caffeine habit is true. I don't think I'll ever kick mine (been drinking two cups or so daily for many years). I need my antioxidant and pre-workout fix.

[JvilleJeff84]

Drank coffee for first time in a while yesterday, and was strong as hell in the gym... definitely think it played a role

[Mrpb]

My sleep has sucked for months now (not sure if caffeine or other) and I got sick of the energy and mood peaks & valleys from coffee. Without my coffee I was miserable. And then I always seemed to crash late afternoon.

So hoping to go caffeine free for at least a few months. If sleep doesn't improve and my mood/energy isn't much better, than I'll jump right back in.

Try it. My sleep is better without caffeine in my life.