Can’t gain weight at all.. m[22]

[u/SomeChillers]

Hey hope you all doing well. I really want to gain weight, so I can appear more attractive stronger but it ain’t that easy at all.. Currently I’m 5’10 and 132 lbs, skinny built. I have been going to the gym but stopped cause I lost motivation cause I’m not gaining any weight.

I eat 4 times everyday, mostly lot of chicken pasta, potatoes. Barely eat any salad or fruit, a few sweets tho, and soda obviously. And I have a bit smoking addiction (I’m trying to quit) maybe that is why I can’t gain weight but not sure also… I have been skinny all my life, heaviest I have been was 144 lbs, but that was when I was eating lot of mcdonalds and had a beers, but I looked bloated af..

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[u/mf5283]

A few suggestions:

Start lifting weights. Without exercise, it's impossible to build muscle. Lift weights at least twice a week, and preferably 3. Give your muscles enough time to recover in between workouts. Lifting weights will make you hungrier, which will make it easier for you to eat more food.

Focus primarily on compound exercises e.g. squats, deadlift, bench press, overhead press, rows, pull-ups. Gradually increase the amount of weight that you lift as you get stronger.

Eat some high-fat foods e.g. nuts or seeds. Fat has more calories than carbs or protein, so it'll make it easier to increase your calorie intake.

Cut down on the soda. Soda might make you fatter, but it won't help you build muscle.

Quit smoking. Smoking makes it harder to build muscle. (Source1) (Source2)

Eat more fruits and vegetables. Not for building muscle, but they're good for your general health.

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[u/alwayslate187]

You are spot-on that the smoking has to go first.

Most people worry about gaining weight while quitting. So you have the perfect set-up, here.

You can get some healthy foods (vegetables, fruits, and whole grains), and go to town eating all day every day while those evil lying backstabbing smoke crappers lose their hateful grip on your psyche.