Worked out for 1 year. Gained 2lbs
jack1336
Posts: 38 Member
I’ve been working out regularly for 3 years. I have made mistakes and improved and all that. I’ve gone from underweight to normal weight, which is something to be happy about. However I still want to gain muscle mass. I work out 4-6 days a week, eat 3,500 calories a day, and I’ve been doing THAT specifically.
I gained 2lbs total....
I am 6’1 and currently weigh 208lbs.
I do push pull leg days (power and hypertrophy)
I take prescription adderall and lexipro. What Am I doing wrong?
I gained 2lbs total....
I am 6’1 and currently weigh 208lbs.
I do push pull leg days (power and hypertrophy)
I take prescription adderall and lexipro. What Am I doing wrong?
0
Replies
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I'm no expert 😅 but maybe you have a faster metabolism than other people, maybe try upping your calories by atleast another 500 or more. Do you take protein? Protein shakes I think will help to gain muscle1
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Jessiicaaa1995 wrote: »I'm no expert 😅 but maybe you have a faster metabolism than other people, maybe try upping your calories by atleast another 500 or more. Do you take protein? Protein shakes I think will help to gain muscle
I take a looooooooooot of protein including shakes
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Is your goal to gain weight? If you aren't gaining you need to eat more. Calorie dense food can help.. high fat foods like nuts, nut butters, oils, full fat dairy, avocado, trail mix, granola etc. Carbs like juices, syrups, dried fruit, white bread, bagels.
If you are trying to maintain and recomp you are doing the right thing weight-wise, have you made progress with body composition and with your lifts in the past year?1 -
Is your goal to gain weight? If you aren't gaining you need to eat more. Calorie dense food can help.. high fat foods like nuts, nut butters, oils, full fat dairy, avocado, trail mix, granola etc. Carbs like juices, syrups, dried fruit, white bread, bagels.
If you are trying to maintain and recomp you are doing the right thing weight-wise, have you made progress with body composition and with your lifts in the past year?
I have made some progress but there are times I had to deload and/or I’m doing it wrong and I have to start all over
I used to increase every single time if i did it successfully even if it was hard and I would end up deloading like crazy. So if it was hard, i keep going at that weight until I’m comfortable to increase. Is that my problem?
I do eat alot of protein and carbs. I do flex dieting so I’ll have 1 donut for breakfast sometimes. I found out straight clean diet doesn’t work.
Again, i have no idea what I’m doing wrong.0 -
Are you following a properly designed progressive program or something you are doing on your own?
Also if you aren't gaining you aren't eating enough. Add a smoothie, extra portion or snack.0 -
I can tell you from personal experience, Adderall may be working against you. I have attached a link to an article, but there are many out there concerning this same thing. https://www.healthline.com/health/adhd/adderall-and-weight-loss0
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Are you following a properly designed progressive program or something you are doing on your own?
Also if you aren't gaining you aren't eating enough. Add a smoothie, extra portion or snack.
The former, though I just had a conversation with someone on another forum that recommend PHAT.I can tell you from personal experience, Adderall may be working against you. I have attached a link to an article, but there are many out there concerning this same thing. https://www.healthline.com/health/adhd/adderall-and-weight-loss
I have asked several people including doctors and even a fitness trainer who also takes adderall and most of them say it doesn’t deplete muscles or anything I just need to work WITH it. Eat a calorie surplus. While I’m struggling I can definitely say I did gain some muscle.
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My husband eats only slightly less than you to maintain at 140lbs. If you aren't gaining, you aren't eating enough.3
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I’ve been working out regularly for 3 years. I have made mistakes and improved and all that. I’ve gone from underweight to normal weight, which is something to be happy about. However I still want to gain muscle mass. I work out 4-6 days a week, eat 3,500 calories a day, and I’ve been doing THAT specifically.
I gained 2lbs total....
I am 6’1 and currently weigh 208lbs.
I do push pull leg days (power and hypertrophy)
I take prescription adderall and lexipro. What Am I doing wrong?
You are not eating nearly enough. I am 6’ tall 206lbs and eat 5000cals/day to gain muscle. Do you eat your weight in grams of protein? You should be eating 208grams of protein everyday, distributed somewhat evenly over the day.
Also you need to rotate workouts. Hypertrophy is fine, but do strength training for a bit. Increase weight so you achieve total muscle Fatigue in the 6-8 rep range. If you’re not sore you aren’t building muscle.
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you need more calories and you probably need to work out no more than 5 days - possibly 4 days - but with greater intensity.0
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3
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You're not eating in a surplus by definition if you are not gaining weight. There is no other explanation. Eat more.3
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