Your body moves through three states. In the first it struggles to repair. In the second it can maintain. In the third it can adapt and grow. You shift states by adjusting inputs and stress. Here is what each state looks like and how to move up the ladder with diet, rest, exercise, hydration, and habits.

State 1: Can’t Repair

How it feels

• Persistent soreness that lasts more than 72 hours after normal effort
• Waking unrefreshed, afternoon crashes, frequent colds
• Performance and mood trending down despite trying harder
• Sugar, caffeine, and screen cravings to prop up energy

Likely causes

• Calories too low for your output
• Protein and micronutrients inadequate
• Sleep short or irregular
• Chronic stress without recovery windows
• Training load too high or poorly distributed
• Dehydration and electrolytes out of balance

Targets to climb out

• Calories at least at maintenance for your size and activity
• Protein 1.6 to 2.2 g per kg bodyweight daily
• Sleep 7.5 to 9 hours in a consistent window
• Hydration 30 to 40 ml per kg bodyweight with added electrolytes if you sweat
• Training dialed back to technique work, easy aerobic work, and mobility only
• Daily daylight exposure and a 10 to 20 minute walk for nervous system calm

Signals you are improving

• Morning heart rate and perceived effort drift down
• Soreness resolves within 48 hours
• You wake before your alarm and feel steady through the day

State 2: Can Maintain

How it feels

• You finish sessions with fuel in the tank
• Soreness is mild and predictable
• Energy and mood are stable across the week
• Workouts and life demands fit without friction

What to keep steady

• Calories near maintenance with slight surplus on training days and slight deficit on rest days if desired
• Protein 1.6 to 2.0 g per kg, distributed across 3 to 5 meals
• Carbohydrates matched to training volume and intensity
• Fats 0.6 to 1.0 g per kg from varied sources
• Sleep locked to a reliable schedule
• Two to four liters of fluids daily depending on size, climate, and sweat rate

Training structure

• Strength 2 to 4 sessions per week covering push, pull, hinge, squat, carry
• Zone 2 cardio 2 to 3 sessions of 20 to 45 minutes
• One higher intensity session only if recovery is solid
• Mobility and posture work on most days

Signals you are ready to progress

• You hit planned numbers for two weeks easily
• Resting heart rate and sleep quality stay good with added volume
• Enthusiasm rises as sessions end

State 3: Can Grow

How it feels

• You recover on schedule and look forward to the next session
• Performance metrics improve on plan
• Body composition and measurements move in the intended direction

Nutrition upgrades

• Slight calorie surplus for muscle gain, slight deficit for fat loss, or maintenance with progressive overload for recomposition
• Protein near 2.0 g per kg with at least 0.3 g per kg in the meal before and after training
• Carbohydrates high on hard days to refill glycogen
• Creatine monohydrate 3 to 5 g daily if tolerated
• Colorful produce for micronutrients and polyphenols that support recovery

Training progression

• Periodize blocks. Three to five hard weeks followed by a deload week
• Track volume and intensity. Add small, planned increases
• Use quality reps, long term movement standards, and technique video for feedback
• Respect rest times that match the goal. Short for conditioning, longer for strength and power

Recovery emphasis

• Sleep is the primary anabolic tool. Protect it like training
• Parasympathetic resets after hard work. Slow nasal breathing, light walks, or easy cycling
• Targeted soft tissue work for sticky areas, not a daily beat down

How to calculate intake quickly

1. Estimate maintenance calories
   • Lightly active: 30 to 33 kcal per kg
   • Moderate: 33 to 36 kcal per kg
   • High: 36 to 40 kcal per kg
     Use this as a starting point and adjust by 100 to 200 kcal based on weekly trends.
2. Protein
   • Repair or growth: 1.6 to 2.2 g per kg
   • Split across the day for better synthesis
3. Carbs and fats
   • After setting protein, fill the remaining calories with carbs and fats based on preference and training intensity
   • Hard training days bias carbs higher. Lower intensity days bias fats higher
4. Hydration
   • Baseline 30 to 40 ml per kg
   • Add 500 to 1000 ml per hour of sweaty exercise
   • Include sodium and other electrolytes during long or hot sessions

Sleep and stress that move the needle

• Fixed sleep window that nets 7.5 to 9 hours
• Pre sleep routine for 30 to 60 minutes without intense light or heavy meals
• Morning light within 30 minutes of waking
• Two to ten minutes of slow nasal breathing when stress spikes
• A short daily nature or outside walk for mood regulation

Lab and wearable clues

Use them as guides, not as rules.

• Morning resting heart rate and heart rate variability trends
• Weight and waist measurements weekly
• Strength numbers and session RPE written in a log
• If available, ferritin, vitamin D, B12, and thyroid markers when fatigue persists despite sleep and nutrition

Common blockers and fixes

• Plateau with fatigue
  Eat at maintenance for two weeks, reduce training volume by 20 percent, and sleep more.
• Always sore
  Lower failure sets, increase technique work, and raise protein timing around sessions.
• Poor sleep
  Cut late caffeine, alcohol, and heavy late meals. Cool the room and keep a consistent lights out time.
• Cravings and energy swings
  Increase protein and fiber, add salt if you sweat, and regularize meal timing.

A 4 week reset plan

Week 1. Repair

• Eat at calculated maintenance with protein at 1.8 g per kg
• Sleep 8 hours, walk daily, reduce training intensity
• Hydrate to the target and add electrolytes on sweaty days

Week 2. Stabilize

• Resume strength at 70 to 80 percent of previous volume
• Add two Zone 2 sessions
• Track morning pulse, soreness, and sleep quality

Week 3. Build

• Increase volume or load by 5 to 10 percent if signals are good
• Time protein before and after training
• Keep one full rest day

Week 4. Progress or Deload

• If you feel strong and sleep is solid, progress again
• If fatigue creeps in, deload for four to seven days

What success looks like

• You wake with steady energy and fall asleep on time
• Soreness cycles predictably and resolves quickly
• Lifts, pace, or skill quality trend upward
• Mood and focus are stable
• You can handle life stress without losing training quality

Bottom line

Repair, maintain, grow. You earn each state by matching stress with fuel, sleep, hydration, and smart programming. Set clear targets, track simple signals, and adjust in small steps. Do this consistently and your body moves from barely coping to reliably adapting.