(1) You’re setting improbable goals and placing unrealistic expectations on yourself..
Many people struggle creating realistic goals regardless of if they are trying to gain muscle or lose fat. You expect that if you eat healthy for week and exercise a few times that you should see changes and when that doesn’t happen you feel discouraged. Excess weight was not put on overnight and you shouldn’t expect it to come off quickly either and the same goes for putting on muscle.
I recommend using the SMART process of Specific, Measurable, Attainable, Realistic and Timely. Realistic weight loss for the average person following a caloric deficit should be 1-2 lbs per week. For men trying to put on muscle you can expect 1-2 lbs per month on average and for woman it’s ~0.5-1 lb per month. Just remember to not get stuck in the rut of comparing yourself to others and allow yourself some grace to have the occasional slip-up. It’s ok to miss the gym for a day or to have the occasional dessert just because. All foods can fit when you’re making a healthy lifestyle change.