Putting On Mass Under Constant Stress

Bigger Stronger Leaner
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Hi everybody!

To introduce me shortly, I’m 30, trying to get back to lifting (my log is here) after like a 2-year a hiatus introduced by a) coronavirus and b) time deficit.

My long-time goal would be to gain to over 100kg (220lbs), currently being approx. 87kg (~192lbs), attaining visibly large physique, in the direction of powerlifters or strongmen… I started with Stronglifts 5x5 program and so far it seems to be going well strength-wise (yeah, the weights are still really light…), while my body-weight doesn’t seem to really change.

I guess, it has something to do with the fact, that the last year was one of the worst I’ve ever experienced - few years ago I mentioned here in the older thread something similar, but this is worse. Since like the November 2021 there happened many things, which proved to be really stressful to me (sudden breakup, death of one family member and one friend, illegal activities in my former workplace, finishing PhD, moving abroad etc.).

Some of the issues are still really bothering me and some of them are impossible to “let go” (common work projects etc.), getting to the point, where I’m constantly stressed by some of them - literally, every day, being moody and unmotivated, literally forcing myself to do something. Also, I’m working 2 jobs (1 part-time) because of my financial situation right now.

Do you have any experience, how to deal with this situation, at least “bodybuilding wise”? While working in the office, my day tends to be highly irregular and usually I’m unable to eat at a same time every day, tending to cluster my meals to like 3 times over day or doubling my dinner when I get home.

Is there any way to get really bigger in such long-term-nonideal circumstances? I’m kinda puzzled by the situation, as during the coronavirus hiatus when I was happy, I was walking around at ~92kg (~203lbs) comfortably without gym, doing just occasional push-ups and squats (admitting some extra fat :slight_smile: ).

Thank you for all your tips!

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I don’t know how much help I can be, because my recommendation would be to strive to have a situation such that there is zero mental stress in your life. I am not saying that you cannot have difficult situations, but that you must manage them so they are not biologically stressful. That is, minimize cortisol releases except the physical stress of physical weight training.

The other option is to block the cortisol from attaching to your cell binding sites. The only way I know how to do that with cortisol flowing in your blood is to have the binding sites filled with androgens and anabolics.

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Biggest thing I do is train first thing in the morning, so that it can’t get taken from me.

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What are you currently doing to reduce your day-to-day stress?

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Absolute difference maker.

I’d say just pick a plan and execute and don’t think about it. Get your sets and calories in every day. Some will be good, some will be bad, just check the days off.

Put blended oats and whey in a Starbucks cup and drink it your meetings is a tip I got from John Meadows that is super clever when trying to stick to a gaining plan.

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Well, I’d love to be able to do that, but I’m only able to work on job-related issues so far and even that goes pretty slow…

Considering anabolics, I had no idea they could really work as cortisol anti-attachment factor… It sounds really nice, albeit I’d prefer to go natty for a “while” now, before gaining some real mass like that (but definitely would like to try them in the future).

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I do training pretty late in the evening usually (after 9pm), as I hurry to my job in the morning… But point taken, it’s definitely a useful advice! Also, I get most of my trainings ok, I’d say, that the main problems are cortisol and maybe lack of food (don’t feel like that, but it’s definitely possible).

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Not much, most of days I’m just working, going to the gym and feeling sorry for myself :rofl: :rofl:
Nothing really special to “fight stress” or anything like that…

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I’m trying to do that with the gym - not so much with my nutrition, which is maybe slipping in that way a little bit…

Considering the blended oats - I’ve read about it several times, but every time I tried it I get either a) something with tooth-paste texture, so it’s impossible to drink it or b) large pieces of oats at the bottom of my shaker and water at the top - in other words, it’s really unpleasant to drink it, while possible.

Is there any specific way how to do prepare your oats for drinking, especially when you want to drink them over longer time and not immediately? Having that, it’d be much easier to maintain my calorie intake…

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Having the extra time helps with this.

I have been going through Hell these past years. Hormones were shot. Still managed though, and big part was controlling what I could.

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I also find oats disgusting. The specific food doesn’t matter so much, just the concept of taking decisions out of your day and setting yourself up for success. I sympathize running around to meetings and whatever doesn’t set you up for hitting all your meals. I’d wager there are meals you can consistently eat every day. An example (and basically exactly what I ate every single day a couple years ago when I had a more similar situation) below; before I list it, keep in mind this is my preferred way of eating - a lot of folks do a lot better on more fats and less carbs, that part isn’t important to the illustration.

  1. 5am: Gym and Surge Workout Fuel - I can get pretty far ahead on carbs this way!
  2. 7am: Breakfast - I throw this in the gym microwave and slam it down while reading emails on my phone. Egg whites, turkey sausage, instant grits, sometimes cheese if I’m not feeling chubby. I usually try to have a little fruit in here too.
  3. 9:30am: Protein shake and maybe (but not usually for me) some olive oil - I have a tougher time keeping lean than gaining weight, so I tend to keep fats lower because it’s easier for me to control my overall calories. You can hide this in a coffee cup. If I needed extra calories, it would be an apple for me; I still don’t look like a weirdo.
  4. 12:00pm: Lunch - I typically either get time to eat this or it’s understood I’m not a meathead if I’m eating with a customer or something, because everyone is supposed to eat lunch. I start dropping carbs here, mostly because they put me to sleep. I’ll do a big salad with chicken, cheese, eggs, low-fat ranch, and whatever veggies I feel like (peppers and mushrooms for me).
  5. 3:00pm: Protein shake again or something similar. I typically would not add anything else in here; I want to keep my calories under control because I like dinner.
  6. 6:00pm: Dinner. Here is where I’ll have a little leeway, but I set myself rules - I have to have a veggie and I can’t add fats (whatever I eat will have plenty). I go with hand sizes for my portions and keep carbs to 1.5 max. So an example would be two palms of sirloin with a baked potato and broccoli. This is plenty to feel hearty, I sleep well-fed, and it serves as a pretty baller pre-workout to my next morning’s gym.

Hopefully that was helpful! With the exception of dinner, those are all things that can be bought essentially made and thrown in the microwave - basically prep-free.

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You seem to be focused on the stress of your job as the potential main issue. Are you able to give a little more detail regarding your actual training and diet. In my experience if you train hard and eat well, with consistency you will gain strength and size over time regardless of what you do for work.

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Why not? Start there dude.

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You are super concentrated on “problems”. Like, just read your own comments. You are basically making excuses all the time, ever since you mentioned your “goal” and said that you cant move towards it.
Im not sure what advice you are hoping to get if 90% of your mindset is excuses why cant you do something.

Here is something to think about…
Different things in life may ask for changes. For example, you might love small sportscars but if your goal is also to have a family of 3 kids, one of these dreams will be put aside. Dont come here and say “i have 3 kids, but i have a tiny car”. The kids and the car is a choice.
So basically, the same thing is with this. If work is a problem - change it. If some project make you stress, drop em. Or maybe you just dont need the bodybuilding aspect in your life? Maybe pick another hobby?

I just never understood people who want everything but dont want to change anything even tho their basic life setup contradicts everything they “want”.

You either pick a life that goes along with your hobbies, or pick hobbies that go along with your life. Its just that simple.

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When I was in a similar situation, every night before bed, I would cook a dozen eggs and make two protein shakes with 2 scoops of whey, a banana, peanut butter, and spinach blended up.

My alarm would go off, and I’d eat half of the eggs and some instant oatmeal or microwave rice before work. At work, my goal was to drink both shakes and eat the rest of the eggs. It didn’t matter when or how — I just had to do it.

After work, I’d head straight to the gym to train, then usually stop somewhere for dinner — whether that was a grocery store for a rotisserie chicken, Greek yogurt, etc or a restaurant for a burrito, sushi, etc. Then I’d get home, make my eggs and shakes, and go to bed.

It wasn’t the healthiest or most pleasant, but I put on 35 lbs that year. The key was that I got in about 2000 calories and 200 grams of protein without thinking about it or having to make any decisions, and then just had to eat a big dinner every night.

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This is how I’m able to workout. I couldn’t have my normal schedule and fit in 6 hours of weights in the week. Something had to go. I have work and and a family. I had to cut back on something and it wasn’t going to be my time with my family. So I adjusted my work schedule. It increased work stress a bit at first but I adapted and got used to it and now the stress is gone. We have agency, we just need to use it. Sometimes we have to be realistic. I used to mountain bike race and loved it. I would rather do that for fitness than go to the gym. I have completely given that up because it just didn’t fit with my life and schedule (and geographical location). I would recommend sitting down and mapping out every hour of every day for your typical week including how much time you spend eating, sleeping, working, and any other obligation. Be realistic. Then see if you have any “pockets of time” that are consistent and use those as a starting point. If you have none, then look to see if and how you can cut something out. Don’t be surprised if you have to cut out things like watching tv, phone time, etc. to fit in workouts. There will probably be some level of sacrifice you have to make. HOWEVER, it is that sacrifice and self-accountability that will pay off big in the end and that pay off will count double because it will also likely be what boosts your well-being and decreases stress.

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If someone works like 16 hours a day, he must be so rich that lifting weights would not benefit him much in life.

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I think many military men would disagree.

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People who sacrifice their life for something like military, dont usually feel sad that they have no time for gym and stuff…

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Buy it as “oat powder”. Most of the big protein sites sell it. I used to just scoop it into a pint glass and stir it with a fork. In my early days of bulking I’d fall asleep on the sofa for a couple of hours with it only half drunk. No problem, just stir it again and down it. Make it on the spot or prepare it earlier on, doesn’t matter as long as you got a shaker or a stirring device. If it’s too thick, add more liquid. If it’s not palatable enough, then tell yourself “it’s only oats and if I can’t neck this then I’m not gonna reach my goals”.

…I used to do this but also added a tablespoon or two of olive oil. Not recommended but it frickin’ worked.

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