Age - 29
Weight - 220
Height - 6'3

I've been working out fairly consistently for about three years now. I never lifted weights up until this time. The frustrating part is that I can't seem to put on any muscle / gain strength, despite me kicking my ass during each workout.
For example, the most I have been able to bench is 3x5 165. And it's not uncommon for me to lift the same amount I just lifted during the previous workout. I have tried eating a lot, but it just seems to turn into fat, not muscle, and doesn't help me gain.

One last thing. I always seem to be sore and tired for at least two days after every workout, and don't feel fresh unless I give myself 5-7 days off.

What's going on? Am I a pussy?

Not enough sleep, not enough protein, poor programming or exercise selection, bad genetics.

In that order ^, except there's probably a few more things inb4 genetics

(form errors, misinterpreting soreness for weakness)

yeah, i was mostly being facetious about bad genetics.

Also leverages

Sex Drive

If being white but not Russian doesn't count as genetics idk what does.

OP try being Chinese or Russian. Turkish and even Belarusian is fine.

Or, start a detailed log.

Not sure if you're trolling or not, but sex drive has been low for years now. Blood tests says everything is fine. Doctor think it's anxiety/depression. Sleep quality has also been an issue during that time. Frustrating because nothing (therapy, medication) has helped.

Post your programming, food intake and sleep schedule/nightly average.

If you have have had hormones checked, post your results. Test, free test, SHGB and estradial are probably the most important.

Also post your work schedule and what it entails, stress level, family or other lifestyle demands and lifestyle issues (smoking, drinking, drug use).

If you can post above, there are more than a few people on here who can provide you with quality feed back.

I was half trolling, but not entirely. I can't imagine someone with a low sex drive being a beast in the gym. I think they go hand and hand a *little bit

An important point you didn't mention may help. Immediately after your workouts, consume a high quality protein shake that combines protein and good carbs. It sounds like your body is burning muscle mass to repair the muscles you've just stressed, a self-defeating spiral.

My protein shake consists of a couple bananas, milk, a big dollop of steel cut oats (I make a big batch once a week and refrigerate it) and Trader Joe's chocolate hemp protein powder. Utterly delicious and I never get that drained feeling you describe as a result.

fyp

Problem with "blood tests" is that its testing your testosterone levels, which can be 'normal' anywhere in the 250-900mg/dl range.

But even if you register in the normal range at like 300, it still could be low for you and your body and how it work with testosterone.

Get tested again. Fasted in the morning and then mid-afternoon.

lol carbohydrate shake.

That Trader Joe's chocolate hemp protein powder has a 17g of carbs, comprised of basically 50/50 sugar and fiber and a whoppin' 8g of protein.

Might as well just drink more milk at least it has casein and whey.

True enough, but it works. My condition speaks for itself. It has enough protein and energy producing carbs to tide me over until I have a real meal, and it was suggested to me by Bob Favreau, winner of Olympic Weightlifting And Powerlifting Titles

Florida State Champion Olympic style Weightlifting 1970, 1971, 1972
S.E. United States Champion Olympic style W/L 1970, 1971, 1972
Florida State Champion Powerlifting 1970, 1971
Southeastern United States Champion Powerlifting 1970, 1971, 1972

Bob Favreau coached the Florida Gators Olympic Weightlifting Team and the Florida Gators Power lifting Team, placing third in the NCAA Championships.

That's if you use 4 tablespoons, far too sugary and chocolaty for my taste. I use less than a tablespoon.

Yes, I'm sure he could create an even better shake, but the point remains, he sounds like he's running on empty and burning muscle mass.

I think it would work every time the lifter was not a high-level shake maker or the like. I have a cousin (maybe 5'5" 165) who goes through life praying people will try to start something with him due to their (illusory) protein shake superiority.

He's the reigning no gi carb shake making world champion.

OK, so your shake has even less protein? Awesome?

Everyone please tell the OP what kind of protein you think he should consume after his workout, if he isn't already. Because if he isn't, that may very well be creating the symptoms he's describing.

steak & eggs

Kept it together until "no gi carb shake making world champion" then lost my sh*t.

You are focusing on the tiniest of rocks (consuming a protein shake directly after working out) instead of focusing on the big rocks, like BPA did. Calorie/protein timing is likely item #123432234234 on the list of OP's issues with gaining muscle/strength.


Aidan,

I visited an endocrinologist back in 2012 and had my hormone levels tested. I'll post the results at some point this week

Some more info...

Programming: I typically work out three days a week, and have the following routing:
Monday –Bench Press 3x5, Incline Dumbbells 2x8, Squat 3x5, Curls 2x12
Wednesday – Shoulder Press 3x5, Deadlift 3x5, Lateral Raises 2x8, Front Raises 2x8, Shoulder Shrugs, 2x12
Friday – Bench Press 3x5, Incline Dumbbells 2x8, Squat 3x5, Curls 2x12
I rotate each week. So for example, next week I will do shoulders on Monday and Friday, and Chest on Wednesday. I will also mix in pull-ups throughout the workout, and will bike for 20 minutes after each workout to main some level of cardio fitness.

Diet: I will admit I’m a little bit insecure when it comes to food intake because when I did try GOMAD I was not gaining strength / muscle, but only fat. I am currently probably taking in around 2400 calories per day, eating mainly lean protein (fish, chicken), nuts, Greek yogurt and vegetables.

Lifestyle: This is a tricky subject for me because I have a tendency to over think, so it’s very hard for me to pinpoint not only what’s going me stress, but also how much. While work was very stressful from 6/13 – 7/14, I recently got a new job that is extremely less taxing. I do not smoke. I drink 2/2.5 cups of coffee per day. I used to dabble in recreational drugs, but it was pretty infrequent and I recently stopped about 2 months ago. I consume alcohol probably around 1.5 times / week, usually to the point of being pretty drunk. While I typically sleep around 7 hours per night, I do feel like it’s hard for me to get quality sleep, almost always feeling tired and weak when I wakeup and throughout the day. I have been diagnosed with general anxiety disorder / mild depression, but I have not been able to pinpoint the root cause.

6'3 220 @ 2400 calories!? This is a problem.