Feeling Depressed

ctheman325

Eating all this food to gain weight to turn into muscle is making me depressed. Especially when I can't go the gym. I'm gaining the weight but haven't seen any results yet.

rodriguezangel316ar

How much weight have you gained? Can you lift weights at home with dumbbells?

ctheman325

11lbs. I try to hit the gym 4 to 5 times a week. But my trainer told me to cut back on the cardio. Ugh I feel all bloated and sick. Depressing!

SpartanMFP

Check out Scooby's Workshop channel on YouTube for some no-nonsense practical advice and information on how to put muscle on.

883xlsportster

Maybe you need to adjust your calories and routine? Why can't you go to the gym?

ctheman325

SpartanMFP wrote: »

Check out Scooby's Workshop channel on YouTube for some no-nonsense practical advice and information on how to put muscle on.

This was very helpful. Thanks!

ctheman325

Had an eye doctor appointment and it took forever and took all of my free time with it. LoL!

jessef593

If you feel bloated and that you're gaining too quick, cut back on your calories. It's the struggle of lifting though man. I know the days where you just look at how much more you have to eat and it is completely demoralizing. Buy yourself a pizza, eat something calorie loaded and fun. It's the best way through those downer patches

arditarose

How fast are you gaining?

I have my tough days as well. The more you can stay on track with your lifting/keep up your volume, the better you will feel. Not only do you have performance goals to focus on (which helps take my mind off the added fat!), but you'll be putting those calories to use.

ctheman325

Thanks guys! I did look at my calorie per meal and compare it to a chart and I am eating too many calories in my big 3 meals. BREAKFAST, LUNCH and DINNER. Maybe if I cut back I won't gains as much weight as fast.

ctheman325

arditarose wrote: »

How fast are you gaining?

I've added 11 lbs in 3 weeks.

Scamd83

You can't gain that much muscle that quickly. I think at most you can put on about 0.5 lbs of muscle a week. You should reassess how much you need to eat.

psuLemon

Scamd83 wrote: »

You can't gain that much muscle that quickly. I think at most you can put on about 0.5 lbs of muscle a week. You should reassess how much you need to eat.

Agreed. That is way too fast and if the goal is to minimize fat gains, then a smaller surplus will be required.

ctheman325

Yes I would imagine it's all unhealthy weight. Which is depressing me more.

psuLemon

ctheman325 wrote: »

Yes I would imagine it's all unhealthy weight. Which is depressing me more.

Just scale back on your calories by roughly 600-750 calories per day and you should be around the .5-1 lb gained per week.

ndj1979

ctheman325 wrote: »

arditarose wrote: »

How fast are you gaining?

I've added 11 lbs in 3 weeks.

you overshot your bulk, as almost four pounds a week is over kill…

how many calories a day are you eating?

ctheman325

You know I really wasn't counting because I never ate a ton. So when the trainer said I had to eat a lot more because of my matabolism, I just started eating eveything. My mistake I'll keep track better now.

psuLemon

ctheman325 wrote: »

You know I really wasn't counting because I never ate a ton. So when the trainer said I had to eat a lot more because of my matabolism, I just started eating eveything. My mistake I'll keep track better now.

Here is the easy fix.

Step 1: Fire the trainer
Step 2: Start to log your calories
Step 3: Adjust calories based on results.

arditarose

ctheman325 wrote: »

arditarose wrote: »

How fast are you gaining?

I've added 11 lbs in 3 weeks.

Yeah.....use the app. Try for .5 lbs per week or so. You should feel much better. To put it in perspective for you, I've been bulking since November and have put on 13 lbs and I consider that to be on the high side.

Scamd83

This trainer sounds like an 'eat big to get big' sort of person, I'd ignore them personally if I was that unhappy with their instructions. I've had people tell me I should eat 6000-7000 calories a day to build muscle, but I've actually built muscle on 2600 calories a day. You only need a slight surplus, but you know this already I think.

ctheman325

I've always been relatively skiny. 165 to 170lbs for 6'1 frame. Super high matabolism. So when he said I needed to eat more to counteract my body it made sense but I might of over did it. Because before I'd eat basically healthy and portion controlled. When he said eat 2700 to 3000 calories I just went to town. I was eating 1800- 2000 calories on my own. I also pulled back on the cardio though as well. So I made a lot of changes at once. I guess I have to find the happy medium.

psuLemon

ctheman325 wrote: »

I've always been relatively skiny. 165 to 170lbs for 6'1 frame. Super high matabolism. So when he said I needed to eat more to counteract my body it made sense but I might of over did it. Because before I'd eat basically healthy and portion controlled. When he said eat 2700 to 3000 calories I just went to town. I was eating 1800- 2000 calories on my own. I also pulled back on the cardio though as well. So I made a lot of changes at once. I guess I have to find the happy medium.

I can tell you, you don't have a super high metabolism. Most men here are maintaining around 3000. In fact, I am one of those who maintain at that level with a desk job, 5'11, 33 years old, 175 lbs and exercise 5-6 hours a week. So if you gained that much at 3000 calories, then you probably have a very low metabolism, but since you aren't tracking, I suspect you were much higher since we tend to under estimate our calories in.

JoRocka

ctheman325 wrote: »

arditarose wrote: »

How fast are you gaining?

I've added 11 lbs in 3 weeks.

SLOW.DOWN.

I put just shy of 20 pounds in 4.5 months. you've gained half that in practically a tenth of that time.

Good thing is- you're already super lean- so 10 pounds on your frame probably isn't much.
If you want to gain- you have to add a moderate surplus- and then add some more. But if you gain to much to fast- the surplus is to big.

I have found tracking calories during a bulk far more invaluable then when cutting. I KNOW when I'm in a deficit- I'm cranky and tired. Bulking- much harder to do. Track and track consistently- and plan for the long game- 5 months is adequate- and YES it's VERY mental. Feeling a fat- and you don't fit in your clothes- its a constant battle. But plan for the long game and you can do it.

ctheman325

Ok this is all very helpful. I'll start tracking my calories. Try to keep then at 350 calories per meal and 26 g of protien. I'll see if this helps to make me feel better and gain at acceptable pace.

arditarose

ctheman325 wrote: »

Ok this is all very helpful. I'll start tracking my calories. Try to keep then at 350 calories per meal and 26 g of protien. I'll see if this helps to make me feel better and gain at acceptable pace.

350 calories per meal? The most important thing is having a surplus of 250 or so per day.

ndj1979

ctheman325 wrote: »

Ok this is all very helpful. I'll start tracking my calories. Try to keep then at 350 calories per meal and 26 g of protien. I'll see if this helps to make me feel better and gain at acceptable pace.

???

Do this ..

plug your stats into MFP, set it to .5 pound per week gain, and eat to that number...

I would also suggest getting a food scale and weighing all your foods so you know how much you are really eating.

ctheman325

350 calories per meal? The most important thing is having a surplus of 250 or so per day.

250 calories of surplus? How do I know how many calories I have to consume to have a 250 calorie surplus?

psuLemon

ctheman325 wrote: »

350 calories per meal? The most important thing is having a surplus of 250 or so per day.

250 calories of surplus? How do I know how many calories I have to consume to have a 250 calorie surplus?

Set your MFP account to gain 1/2 lb per week and monitor over 1 month. Or use a TDEE calculator.

EatKleanGetLean

Also focus on what you're putting into your body. If you're eating out a lot. Indulging in greasy high fat and high sugar foods. This is going to make you feel like crap as well. Avoid energy drinks, soda, candy, donuts, etc... Focus on getting all your calories from lean meats, nuts, beans, fruits, and veggies. Look around for recipes and start doing meal prepping so you don't find yourself snacking on crap foods. I eat 6-8 times a day and each meal/snack is around 300-400 calories. Helps regulate your metabolism and insulin levels. Won't store as much fat this way especially if you find it difficult to eat healthier foods.

ctheman325

EatKleanGetLean wrote: »

Also focus on what you're putting into your body. If you're eating out a lot. Indulging in greasy high fat and high sugar foods. This is going to make you feel like crap as well. Avoid energy drinks, soda, candy, donuts, etc... Focus on getting all your calories from lean meats, nuts, beans, fruits, and veggies. Look around for recipes and start doing meal prepping so you don't find yourself snacking on crap foods. I eat 6-8 times a day and each meal/snack is around 300-400 calories. Helps regulate your metabolism and insulin levels. Won't store as much fat this way especially if you find it difficult to eat healthier foods.

Yeah I don't eat fast food or treats. Mostly egg whites, protien shakes and chicken or fish and sometimes beef. Lots of fruits and veggies.

EatKleanGetLean

ctheman325 wrote: »

EatKleanGetLean wrote: »

Also focus on what you're putting into your body. If you're eating out a lot. Indulging in greasy high fat and high sugar foods. This is going to make you feel like crap as well. Avoid energy drinks, soda, candy, donuts, etc... Focus on getting all your calories from lean meats, nuts, beans, fruits, and veggies. Look around for recipes and start doing meal prepping so you don't find yourself snacking on crap foods. I eat 6-8 times a day and each meal/snack is around 300-400 calories. Helps regulate your metabolism and insulin levels. Won't store as much fat this way especially if you find it difficult to eat healthier foods.

Yeah I don't eat fast food or treats. Mostly egg whites, protien shakes and chicken or fish and sometimes beef. Lots of fruits and veggies.

Well looks like you have the diet part in check. Just need to be patient with the gains. Muscle doesn't grow that fast lol. Hit heavier weights 6-8, 8-10 reps. Don't forget about your lower both either squats, deadlifts, lunges, box jumps, etc. Also make sure you are rotating your lifts every 2-4 weeks. I love mixing my up my lifts. I have found it extremely beneficial in getting the results I wanted over the years.