Are you just starting frequent exercise, coming from being sedentary? (I'll answer as if you said yes; if not, disregard! If you are normally athletic/active and are seeing a sudden drop in recovery, then that's something else again.)

When I first started exercising after a decade as a couch potato, my recovery time was terrible; I would be shaky and sore for days, even sometimes feeling so injured I would need more than a week to rest. It's normal to be sore the day or two after a workout, but if your muscle tone isn't very strong, then what seems like it should only qualify as a light workout can actually be quite a heavy workout for weaker muscles.

I would say just keep at it; your recovery time isn't necessarily terrible if you are just starting out. I'm sure that over time you will notice that your recoveries get better and faster and you can do a little more every time. When I first started I was sure I'd never be able to do even a single pushup; now I can do 30, full military! But it took a long time and a lot of discouraging days.

And yes, a lot of vegetable oil can contribute to inflammation. Exercise causes a temporary inflammation in the body anyway; having inflammatory factors in your diet can take it to a more painful level, esp if your muscles are getting used to working out. You should try to limit those if you can.

Good luck. :)

on the subject of excessive coffee and cocoa, both of which contain caffeine. This article i found attributed to Robert Barnes may be of interest. It talks about caffeine & the adrenal glands, fatigue, tiredness, malaise etc

Caffeine stimulates the adrenal glands to release adrenalin, the ‘flight or fight’ hormone that prepares the body to react to a threat. It increases your heart and breathing rates, dilates the pupils and increases blood flow to the muscles. Ideally this adrenalin release happens very occasionally during times of great physical stress. However, when we consume excessive amounts of caffeine we promote a sustained adrenalin response, which exhausts the adrenal glands. As a result, these glands are unable to produce even the small amounts of adrenalin required to help us maintain focus and concentration, which in turn creates feelings of physical fatigue and malaise.

A secondary effect of caffeine consumption that contributes to sleepiness is that it can dampen the sensitivity of insulin. This hormone is involved in detecting sugar in the bloodstream and ensuring its uptake for energy production. If insulin is not working properly, we have less sugar available for energy and will feel tired.

Finally, caffeine consumption – especially at night – can reduce the amount we get of slow-wave sleep, which we need to be properly rested and rejuvenated. A consistent lack of this deep sleep will definitely contribute to feelings of fatigue.

Combine these three physical effects of caffeine on the body and you have a recipe for fatigue.

Have you tried whey protein and a small amount of simple carbs as a recovery meal? If not that might help.

You could see if cutting back the caffiene would help. If you don't want to cut it out, you could time it differently- some people find caffiene after workouts reduces soreness.

I'd also try increasing calories on days you exercise.

I agree with TeaElf, if you've just started, that's not unusual at all. If it's been a problem always, you might want to get a doc's opinion. That's what happens to me, but I have a genetic condition that causes it. So, unfortunately, I just don't.

You sleep a lot, but it is "good quality"?

I find the day after a poor quality sleep I hurt and ache so much more than on well rested days. I guess because my body hasn't had enough restorative sleep.

Have you been tested for anemia? I just watched a video that mentioned fatigue and slow recovery were often the result of anemia because you can't get enough oxygen to the cells.

You're sleeping a lot AND drinking a ton of coffee. A bit of a conflict there. Are you drinking the coffee to stay awake? If so, your sleep is the pits, even with the amount. Something's going on there. If it's just wifi, try getting a tea instead. Next, carbs alone don't help repair/recovery. It helps glycogen restoration. You need protein to help repair. Try a CFM Whey Isolate protein shake after your work out sessions. Even with eating "a lot of meat", it's not a lot of protein in comparison to a shake.