T Nation

I Need Help With Diet and Workout

Ok guys, ive been overweight most of my life. Last fall i found this site and started to do something about it because i was so unhappy with how i looked. All my life growing up my mother would tell me im fat, people would call me names, etc. you know the deal

so in September i started working out and eating better for 80% if the time and when May came i had lost about 35 lbs. i was quite proud and was getting alot of compliments. Then something happened and i was more depressed than i have ever been, i finally decided it was time to admit that i needed help and i went to the dr and she put me on zoloft. In the 2 months ive been on zoloft ive gained about 20-25 lbs back, plus moving about 30 minutes away from my gym.

seeing this disgusting gain of almost 8 months of hard ass work thrown down the drain, i have no motivation left for the gym or anything and i think i might even be becomming more depressed than i was. my dr upped my dosage to see if that would work. but i still have this constant nagging hunger. how do you guys deal with hunger when you know you shouldnt eat?

ive tried drinking water and nother but water, but that just makes me piss every 10 minutes and im still hungry. working out makes me so hungry i have to stop working out. i really am at a loss of what to do here. can ANYONE help me? if you need more information i would be happy to give it to you. i have some of my stats right now. 250lbs, 22-24% bodyfat (want to get down to about 12%) i have no set schedual of working out and not following any specific diet as you can see when hunger hits i just find food and it doesnt matter what it is.

First I would get off Zoloft. Get Alpha Male it will boost your Test. You will feel much better. Second, I would find a workout in the archives that appeals to you and do it. Also find as much diet info on here as you can. T-Dawg is easy. You should be eating many small meals. Also HOT-ROX works great. It is all here for you so read and learn and most importantly DO!

Good luck
Patrick

[quote]muscleted18 wrote:
Ok guys, ive been overweight most of my life. Last fall i found this site and started to do something about it because i was so unhappy with how i looked. All my life growing up my mother would tell me im fat, people would call me names, etc. you know the deal

so in September i started working out and eating better for 80% if the time and when May came i had lost about 35 lbs. i was quite proud and was getting alot of compliments. Then something happened and i was more depressed than i have ever been, i finally decided it was time to admit that i needed help and i went to the dr and she put me on zoloft. In the 2 months ive been on zoloft ive gained about 20-25 lbs back, plus moving about 30 minutes away from my gym.

seeing this disgusting gain of almost 8 months of hard ass work thrown down the drain, i have no motivation left for the gym or anything and i think i might even be becomming more depressed than i was. my dr upped my dosage to see if that would work. but i still have this constant nagging hunger. how do you guys deal with hunger when you know you shouldnt eat?

ive tried drinking water and nother but water, but that just makes me piss every 10 minutes and im still hungry. working out makes me so hungry i have to stop working out. i really am at a loss of what to do here. can ANYONE help me? if you need more information i would be happy to give it to you. i have some of my stats right now. 250lbs, 22-24% bodyfat (want to get down to about 12%) i have no set schedual of working out and not following any specific diet as you can see when hunger hits i just find food and it doesnt matter what it is.[/quote]

okay im going to make my best attempt to help you out here buddy.

first thing, zoloft is an anti-depressant right? if it is making you gain weight, and gaining weight is making you depressed, and you are taking zoloft for depression, the best i can say is to get off the zoloft.

also…the hunger thing is not a factor as long as you are eating clean. cut out all cereals, grains, dairy, and fatty meats. this will leave you with lean meats, fruits,vegetables, and nuts to eat. limit the nuts if you are trying to lose weight to about 4 oz per day. get plenty of protein from your lean meats…this will increase thermogenesis and up your metabolism, as well as fill you up and reduce hunger alot. every meal you eat should have chicken breast, tuna, shrimp, turkey, lean beef, etc in it. the key word here is LEAN, do not eat the bullshit meats they sell at fast foods places or things like lamb chops etc.

as for your hunger while working out, this is quite strange as most peoples hunger reduces during their workout. there is a specific energy drink that i have tried that seemed to drastically reduce my hunger throughout the day, called “kronik low-carb”. try drinking this awhile before your workout and see if it helps. if not, drink water during your workout, or maybe even eat some nuts or something (just dont go overboard).

as for your training, Chad Waterbury here puts together some great programs. also, read the "Powerlifting for Bodybuilders’ article thats new here too. those are compound movements, which is exactly what you need to burn fat off you and increase muscle on several different areas of the body. stay away from any isolation exercises until you are more advanced.

hope i helped man, i too know what it was like to be called fat when i was younger…your among helpfull friends here

You need to tell your doctor all of this. Before you stop taking the Zoloft, you should make sure that your doctor understands what the problem really is.

As for diet, make your meals ahead of time. I pack all of mine in the evening, put them in the box in the morning and go to the gym. Eat small meals, and lots of them. Eat lots of veggies at every meal. The fiber will help you feel more full.

If you eat when you get hungry, make sure you have things with you that are healthy. Grow! bars are always a good thing. Eat a small meal before workout and a large one after. If you can get shakes, have one after you workout and then a good meal an hour later.

Some of these things will help you control your cravings. If you keep your stomach full, it won’t rumble at you. :slight_smile:

Keep us posted!

-folly

when im cooking my meat, are any kind of spices allowed?

[quote]muscleted18 wrote:
when im cooking my meat, are any kind of spices allowed?[/quote]

YES. Good god, if I were eating unseasoned dry meat all the time, I’d be depressed too.

Try not to go overly heavy on the salt or with sugary spices/sauces, but apart from that go to town on that meat.

[quote]muscleted18 wrote:
when im cooking my meat, are any kind of spices allowed?[/quote]

yes all spices are fine…however dont salt it at all…if you are eating canned tuna rinse it off before you eat it because they put all kinds of bullshit on it, including salt

  1. Don’t stop the meds. Stopping anti-depressants suddenly without medical supervision is a bad idea.

  2. Congrats on the original weight loss! You were on the right track.

  3. The event(s) that caused your slide into depression can’t be helped. I applaud your conviction in getting help, it’s what you’re also doing now with regard to physical health. Sometimes antidepressants cause LOSS of hunger, also. Most of the side effects will even out eventually, and with increased physical fitness you may eventually dispense with them altogether.

  4. The above post that says it’s not the hunger, but the food choices you make to satisfy the hunger that count. Think of it this way: each day is a new chance to make good choices.

  5. Get back in the gym, work it, and then eat clean. Slowly - inevitably - you’ll replace fat with muscle and look and feel great.

Good luck.

Dude, don’t just drop the zoloft without asking your doctor, that’s asking for trouble. On the other hand, let the doc know that you don’t like the zoloft, and he’ll give you a new prescription. It’s hard to say how to deal with the hunger because it might just be a mental thing that the zoloft does that makes you feel hungry when you actually have all the food you need already. There are a few anti-depressants that make you put on fat, but plenty that don’t. Talk to the doc.

i have to go back to the one thread that talked about testosterone, could it possibly be that i was never really depressed, but have low testosterone? ive read low testosterone causes fatigue and loss of interest in things and low sex drive, all the things i went to the dr for in the first place.

i was never depressed to the point where i wanted to kill myself or any dark thoughts like that. so now im wondering if i really do just have low testosterone, something im going to have to bring up at my follow up appointment in a couple weeks but what do you guys think? could this be my problem and not depresstion?

PS-im on zoloft for anxiety as well as depression

My guess is that you’re a fairly young guy, right? Under 25? That makes it unlikely that low T is the culprit. A talk with the Dr. couldn’t hurt.

Certainly don’t stop the Z suddenly. In the short term, try to replace the worry about the situation with positive plans about training and diet. Then, do them. Exercise itself is therapeutic.

[quote]muscleted18 wrote:
i have to go back to the one thread that talked about testosterone, could it possibly be that i was never really depressed, but have low testosterone? ive read low testosterone causes fatigue and loss of interest in things and low sex drive, all the things i went to the dr for in the first place.

i was never depressed to the point where i wanted to kill myself or any dark thoughts like that. so now im wondering if i really do just have low testosterone, something im going to have to bring up at my follow up appointment in a couple weeks but what do you guys think? could this be my problem and not depresstion?

PS-im on zoloft for anxiety as well as depression[/quote]

[quote]muscleted18 wrote:
Ok guys, ive been overweight most of my life. Last fall i found this site and started to do something about it because i was so unhappy with how i looked. All my life growing up my mother would tell me im fat, people would call me names, etc. you know the deal.
[/quote]

  1. Throw out all the junk food in your house. Right now. If it’s your parents house, do it. If they are fat too, you are doing them a favor. And never buy another fucking bag of chips, chocolate bar or can of coke again (at least for 1 year – until you can handle it).

  2. You’ve got to tell your doctor to assist you in getting off of zoloft. That’s complete bullshit.

  3. Start working on getting the rest of your life on track. If you have problems unrelated to your weight, you need to slowly start working on finding solutions.

  4. Get a gym membership. Don’t work out at home because you don’t have the will-power yet. You must go to the gym at least 4 times a week for the next two months.

  5. And for Christsake, don’t fucking starve yourself! You need food to power your workout. Don’t think you can sweat it all away with bodyfat. That’s not how it works. If you get hungry during the workout, take a protein bar with you to the gym. Eat the bar, and get back to work. Don’t overthink this one.

  6. Food isn’t the enemy, neither is exercise. I know a guy who was over 300lbs of fat… he’s down to 190lbs of muscle. And do you know how much he eats? 4000-4500 calories a day. But he works out. It’s a lifestyle. He doesn’t starve himself. Enjoy food, enjoy working out, enjoy life!

  7. Sex feels way better when you are in shape. That tip is for motivation.

You have the rest of your life to change your body type. Fad and crash diets, or starving yourself isn’t the answer. So, take it as fast or slow as you want… just never stop doing it.

You fail the day you say to yourself, I quit. Until then, you are winning!