Overtrained, recovery?

[crazymike1213]

Hello.
last weekend i was on family trip and couldnt workout for 3days in a row, and thought i should work out extra hard the following day.
and guess what? overtrained, and got sick for 3days. Since im on my 3rd week of my PCT, it was probably was easier for me to overtrain.
So since that day, i lost a few kilos, of my bodyweight, and my muscles look flat, and noticeably shrunk in size
now im feeling so much better, but still not seeing much improvement since.
I went to the gym this morning and i performed less volume but with same weights, I havent lost any of my strength which is good.
But im still not happy with this flat look of my muscle.
So my questions is, would 'muscle memory' get me back on track in no time? or would it take longer? what should i do to have my muscle recoverd asap?

 

[Docd187]

Hello.
last weekend i was on family trip and couldnt workout for 3days in a row, and thought i should work out extra hard the following day.
and guess what? overtrained, and got sick for 3days. Since im on my 3rd week of my PCT, it was probably was easier for me to overtrain.
So since that day, i lost a few kilos, of my bodyweight, and my muscles look flat, and noticeably shrunk in size
now im feeling so much better, but still not seeing much improvement since.
I went to the gym this morning and i performed less volume but with same weights, I havent lost any of my strength which is good.
But im still not happy with this flat look of my muscle.
So my questions is, would 'muscle memory' get me back on track in no time? or would it take longer? what should i do to have my muscle recoverd asap?

You can't really overtrain in one day unless you've built up to that point over time and the 1 training session pushed you over the edge so to speak. Overtraining is a compounding issue, over a span of weeks or months you constantly push yourself and don't fully recover, workout again don't recover again etc and over time your recovery is nonexistent. You said you took a 3day trip and didn't lift so unless you were SERIOUSLY overtraining to begin with, those 3days should've gave you a buffer big enough that one training session shouldn't have put you in overtraining. You either got sick or just exerted yourself too hard for the day and your body lost weight. Losing a few kilos will def bring about a shrunken size so what you have to do is eat and gain that weight back, not overnight though. Keep working out hard, eat at a surplus and keep intensity high and volume low.