Feeling Depressed

psuLemon

EatKleanGetLean wrote: »

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.

Switching your routine is going to hurt your results as your body doesn't adapt that quickly. Following a structure routine, that hits muscle groups every 48 hours or roughly that, will yield much greater results then switching your routines frequently.

psuLemon

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.

The amount of fat you store is based more on surplus size, training, and genetics, not the specific foods you eat. And meal frequency doesn't have an effect on your metabolism. Your metabolism works in a fairly consistent range.

moonsofadam

What kind of workouts are you doing? How much do you weigh? Sometimes you need to switch up your weight lifting routine, as you'll eventually plateau because your body will get used to the normal routine. Throw in some super sets on larger muscle groups; chest, back, legs, ect. Also look into compound lifts that utilize more than one isolated muscle group.

psuLemon

moonsofadam wrote: »

What kind of workouts are you doing? How much do you weigh? Sometimes you need to switch up your weight lifting routine, as you'll eventually plateau because your body will get used to the normal routine. Throw in some super sets on larger muscle groups; chest, back, legs, ect. Also look into compound lifts that utilize more than one isolated muscle group.

He has gained 11 lbs in 3 weeks, he hasn't plateaued.

JoRocka

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?

wait.
wut?
how do you know how much 250 calories is for a 250 calorie surplus?

you know this is a calorie tracking site right?

figure out what you need to eat on a daily basis to maintain your weight- track EVERYTHING that goes in your mouth.
Then add 250 to that.

jdscrubs32

@ctheman325 while I'm not the same height as you, I'm 5 foot 4 or 5, before I started bulking I was very lean/skinny as well. 55kg/121lbs in fact. Took me a while to gain weight but once I hit 4,000 calories I was able to start gaining. Like what everyone has said, do it slow and aim for 0.5kg/1/2 lb per week and monitor. Weigh and log the majority of your foods. Like you at first I felt it was a lot of food but I found once I pre-logged all my foods, I knew more or less what I was going to eat and when so that come 9pm I didnt have the problem of having too many calories left and wondering how to fill them. Again like everyone has said be patient. Took me a year and half to go from 55kg/121lbs to 70kg/154lbs with most of that coming once I started to eat 4,000 calories. I'm now maintaining and like @psulemon I've to eat in or around 3,000 daily to maintain. Take the majority of the advice on board that @psulemon , @ndj1979 @arditarose and @JoRocka have given you and you will get to where you want to be. Good luck.

Springfield1970

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.

As long as you are getting adequate protein, you can get a nutritious diet and include every kind of food, including some wiggle room for doughnuts or pizza or ice cream. Being on a bulk is the perfect time for SOME high calorie food. As long as you are ticking the basic boxes.

Many many people have great success bulking eating just once or twice a day. Unless you have a medical condition there is no need to eat frequent small meals. This myth has been debunked.

What matters is .8g of protein per pound of body weight per day, carbs and fat to take your calorie goal to 250-500 excess calories per day, and lifting heavy on a preogreesive known routine.

Fat storage is unavoidable on a bulk, but you can limit it by keeping a lid on those excess calories. You need to figure out your maintenance calories. It has been mentioned a few times how to do this.

ctheman325

Springfield1970 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.

As long as you are getting adequate protein, you can get a nutritious diet and include every kind of food, including some wiggle room for doughnuts or pizza or ice cream. Being on a bulk is the perfect time for SOME high calorie food. As long as you are ticking the basic boxes.

Many many people have great success bulking eating just once or twice a day. Unless you have a medical condition there is no need to eat frequent small meals. This myth has been debunked.

What matters is .8g of protein per pound of body weight per day, carbs and fat to take your calorie goal to 250-500 excess calories per day, and lifting heavy on a preogreesive known routine.

Fat storage is unavoidable on a bulk, but you can limit it by keeping a lid on those excess calories. You need to figure out your maintenance calories. It has been mentioned a few times how to do this.

Thanks guys! All this is helping. Didn't expect this many people to care.

PS SPRINGFIELD1970 looking good for 46! It guess it can be done. I have to work harder.

jessef593

For myself. 21 years old, 5'11" 174lbs. A 250 cal surplus is around 3300 a day for me. At the most you should be eating 3500. Try it at 3300 for 2 weeks. If you don't gain. Add on another 250 cals a day for another 2 weeks, until you hit a gain of around .5-1lb per week.

fhannah758

late night eating. That's the trick.

Springfield1970

fhannah758 wrote: »

late night eating. That's the trick.

Nope

jessef593

fhannah758 wrote: »

late night eating. That's the trick.

Not quite sure what you mean by that? Considering I could eat all of my calories in the morning everyday and still gain weight. It's about total calories over time. Not the amount you consume in a single day.