Struggling to gain weight / Can't seem to put on any muscle

Could you maybe throw in some other details, like your height? It’d also be super helpful if you could list out what you eat in a day and how many calories you're actually hitting.

http://www.myfitnesspal.com/

And just how old are you, exactly?

Alexander Ramirez18 said:Can you give us some more details—like height? Maybe list what you ate today and how many calories that actually adds up to.

http://www.myfitnesspal.com/

So I just tried calculating it—not really an expert or anything—but it looks like I hit 3,056 total today 😲 Which feels like a ton, even though I definitely overdid it today.
I'm 5'8".

I ate a lot today, here's the rundown:
Breakfast: Two slices of toast with flaxseed margarine and mortadella, plus a glass of milk.
Lunch: Baked beans, then followed by two kiwis and a pear. 😁
Then later... a whole chocolate bar, some chips, and a roll.
Dinner: Rice, and now just some tea.

hiddenseal14 said:How old are you?

25.

I dealt with being underweight for the longest time—like, all through my early teens. I still remember my school nurse telling me I practically needed to be eating two lunches a day just to keep up
Then, around 15, things shifted and I started gaining curves, though looking back at old photos, I was actually still pretty thin even though I’d put on about 20 pounds or so😲
After that, the weight just kept creeping up until I hit a "normal" weight range. Now? Now I have to be incredibly careful about what I eat because I ended up dealing with some hormonal imbalances along the way—which is probably why the weight gain happened in the first place, right?
So, if I were you, I’d definitely go get your hormone levels checked out—especially your thyroid

Linda Robinson49 said:I definitely overdid it today—here’s the damage:
Breakfast: Two slices of toast with flaxseed margarine and mortadella, plus a glass of milk.
Lunch: A hearty baked bean casserole, followed by two kiwis and a pear. 😁
Then, I went a little overboard with an entire chocolate bar, some chips, and a roll.
Dinner: Just some rice, and now I'm settling in with a cup of tea.

That definitely doesn't look like 3,000 calories to me.

If you have an Android, just download MyFitnessPal—it's actually pretty helpful to log everything you eat for a day; at the end, it gives you a full breakdown of your total calorie count.

Just try to be somewhat accurate with the portion sizes you enter!

casualmarlin4 said:that’s definitely not 3,000 calories

Just download MyFitnessPal on your Android and try logging everything you eat for a day—it’ll break down your total calorie count in detail at the end of the day

just make sure you're being somewhat accurate with the portions

See, I knew my math was a little off 😬

So, roughly how many calories should I be aiming for daily?

Here’s a few things that actually worked for me and gave me some peace of mind 😁
It isn't even really about what you're eating—it’s about how you’re fueling your body. You need to be eating a heavy breakfast every single morning. And listen, if you aren't working out, you're wasting your time. You won't suddenly turn into a bodybuilder, but your body is going to demand more protein to handle the physical strain, otherwise, you'll just end up putting on weight. Basically, your body doesn't need massive amounts of energy if you're sitting around doing nothing, so it just rejects a good portion of what you eat because your metabolism is so fast. Some people gain weight the second they stop moving because their metabolism crawls, but you're the exact opposite. When your body doesn't have a reason to use energy, it just sheds it, and you lose weight. Plus, once you start training, you’re going to have an appetite like a beast. That’s why hitting the gym is non-negotiable. It’s what gives your body shape and builds those healthy, lean muscles. You aren't built to look like a massive meathead anyway, so don't aim for that. If you smoke, quit. Ditch the coffee too. Between meals, grab some almonds or walnuts. Focus on chicken, cheese, veggies, fruit, and eggs. Drink smoothies made with fruit, milk, and chocolate...

Kate King11 said:Here’s some stuff that actually worked for me—feeling pretty good about it lately😁
It’s not even about what you eat, really—it’s more about how you eat. You gotta nail a big breakfast every single morning. And if you aren't working out? Forget it. You won't get "bulky" or anything, but since your body needs protein to recover from the effort, you'll just end up gaining weight. Basically, your body doesn't need much energy if you're idle, so it just rejects a good chunk of what you eat because your metabolism is so fast. Some people pack on weight immediately when they stop moving because their metabolism slows down, but you’re the opposite—your body just flushes it out and you lose weight. Plus, once you start training, you'll be hungry as hell. That's why working out is huge. It gives you shape and builds those healthy muscles. You aren't built to look like a bodybuilder anyway. If you smoke, quit. Cut out the coffee. Snack on almonds or walnuts between meals instead. Eat more chicken, cheese, veggies, fruit, and eggs. Drink smoothies made with fruit, milk, chocolate...

I don't smoke, and I rarely touch coffee since it doesn't sit right with me—mostly just tea or plain water, mostly.
I really wanted to get serious about working out, but I honestly have no clue where to start—I'm more of a home workout type of person rather than hitting up a Gold's Gym, so does that even make sense?🤔

It makes sense, but you’re honestly better off at a gym. Since you're on the skinnier side, you really should steer clear of excessive cardio—like constant running—and focus way more on strength training. Think dumbbells, barbell squats, kettlebells... the works. It’s much easier to get things done at a gym because all the equipment is right there waiting for you, plus the motivation factor is miles higher than working out in your living room. And look, the gym isn't some scary place. There are plenty of them everywhere, they're constantly running promotions, and you'll find young staff members ready to show you how to actually use the machines. Why wouldn't you just give it a shot?

Kate King11 said:That makes sense—but honestly, you'll get way better results at a gym. Since you're on the thinner side, you should probably skip the heavy cardio—like long runs and stuff—and focus more on strength training. Think dumbbells, barbell squats, weights... It’s just easier at a gym because they have all the gear, plus the motivation hits different than working out in your living room. Don't be scared! There are plenty of places around, they usually have deals going on, and there are young trainers there who can show you how to use everything. Why not give it a shot?

It feels kind of awkward being surrounded by strangers—I'm definitely not the most social person, and I'm always overthinking things or worrying about people staring at me. 😬 😵 Honestly, I'd be happiest if I could just be there by myself. 😁🎉

Maybe this will cheer you up a bit 😁
I've always been into fitness—at one point I was even training semi-pro—but honestly, it never really helped me put on any weight.

But if you start working out, I guess your appetite will pick up and you'll feel better physically. Plus, once you start seeing some muscle definition, you'll probably be more satisfied with how you look. 🙂

Is it because being thin makes you hesitant to meet people, or am I totally misreading things?
I hope I'm wrong about that.

Linda Robinson49 said:Honestly, it’s kind of pathetic being stuck in a room full of strangers—not that I'm exactly the social butterfly type, anyway. I’ve always been one of those people who just can't stop overthinking everything, constantly stressing out and analyzing every little detail. And even now? My brain is already spiraling, wondering if everyone in the room is judging me or staring at me like I’m some kind of freak. Is it just me, or is this whole thing just awkward? 😬 😵 Honestly? I’d be at my absolute happiest if I could just get some damn peace and quiet and be left alone out there. 😁🎉

It’s honestly like you’re on your own there—I mean, don't get me wrong, there are plenty of people around, but let's be real, nobody is actually going to come over to chat unless you practically beg for help or if you're just standing there staring at a machine that someone else is hogging. It sounds weird to say, but the gym is pretty much a social desert. Most of those people are just there to grind through their sets and nothing else—total tunnel vision, you know? 🙂

And yeah, seriously—you’re gonna feel incredible. Just give it a shot.

Linda Robinson49 said:I knew I had miscalculated something—just a hunch, really. 😬

It really depends on your specific goals—though, honestly, it's a bit of a moving target!—but generally speaking, how many calories should I be aiming for daily?

I can certainly run those numbers for you—just let me know what you need!

Just to give you some context—I'm [height], [weight], and [age]—plus my daily activity level is mostly [sedentary / moderately active / very active].

On another note—if you're looking to get results—do you want them right this second, or would you prefer a smoother, more manageable path? I’m guessing most people would opt for the easier route.

Thirdly—if you’re struggling to actually sit down and eat enough—you absolutely have to get a blender. It's a total game-changer; you can just whip up high-quality nutrition into a liquid form to hit those calorie goals without any hassle—plus, with a few little tricks, it can actually taste pretty great.

Kate King11 said:There’s definitely logic to what you're saying—though, honestly, being at the gym is just a better move overall. Since you're on the leaner side, I'd suggest skipping the heavy cardio—you know, all that endless running and stuff—and focusing more on strength training instead. Think dumbbells, barbell squats, kettlebells... that sort of thing. It's much easier to get going at a place like Gold's Gym because they actually have all the gear you need—plus, it's way harder to slack off there than it is at home! And trust me, the gym isn't nearly as intimidating as people make it out to be. There are plenty of spots around, they're always running promotions, and the staff is usually pretty young and helpful if you need a hand with the machines... So, why not give it a shot?

👍

Linda Robinson49 said:It feels a little awkward being around a bunch of strangers—I’ve never been much of a social butterfly, honestly—and I always find myself overthinking everything... just worrying about whether people are judging me or looking at me the wrong way. 😬 😵 Honestly, I’d be at my happiest if I could just be there all by myself—just some peace and quiet, you know? 😁🎉

Don't be shy—honestly, I promise you that nobody is actually watching you. It’s funny how we all walk around thinking everyone has their eyes glued to us when we're at the gym or out in public, but truth be told, most people couldn't care less. They're far too preoccupied with their own lives—people are so incredibly busy these days that they barely have time to think about their own families, let alone some stranger passing through the gym.

So, just take the plunge and hit the gym—it’ll honestly help you out in every way, from your physical health to your headspace. You could always work out at home, but like Brian Kim5 said, getting to a real gym is going to be much faster and more effective for both your body and your mind. And trust me, nobody is watching you—unless you're intentionally dressed provocatively or you're the biggest guy in the room! Otherwise, just believe me when I say no one is analyzing or staring at you; just relax. 😉

If you're feeling particularly shy, though, you can always try Gold's Gym—if you're in a place like Chicago, they have locations open 24/7 where you can show up in the middle of the night and literally be the only soul there. 😬

Look, if hitting up a gym isn't really your vibe, you can still get things moving at home. Maybe try knocking out some squats and knee pushups? I guess just aiming for 50 of each a day to start could work. Also, when you're eating, maybe try pairing your carbs—think bread, rice, pasta, oatmeal, or potatoes—with some protein, like chicken, eggs, milk, cheese, or yogurt.

coastaltiger7 said:Look, let me try to offer a little consolation here. 😁
I’ve been constantly active in sports—at one point I was even playing semi-pro—but that didn't necessarily mean I was putting on weight.

But if you start working out, your appetite will definitely increase and you'll feel better physically; once your body starts toning up, I'm sure you'll feel much more satisfied with yourself. 🙂

Is it because you're thin that you don't want to be around people?
Hopefully, I'm reading you wrong.

True, but you have to admit that your muscles have shaped up from all that sports, and you don't look quite as skinny anymore.
Oh please, David Ross3, that’s exactly what I used to think too—that everyone would just stare at me while I have absolutely no clue how to actually work out. It's completely unrealistic.
Honestly, everyone there is just minding their own business. Maybe those younger high school kids might comment on supplements or exercises among themselves since they usually show up in groups, but nobody is staring at you. People aren't even going to notice you. Besides, they're paying for that gym membership; they aren't going to waste their time watching you when they could be training. In the beginning, a trainer will show you how the machines work, and after that, you're on your own.
I lose motivation at home all the time. My space is tiny; my bed is right there, and then the TV immediately grabs my attention... At the gym, everyone is working out, the space is huge, and the atmosphere is way more motivating.

Linda Robinson49 said:It feels kind of embarrassing being around strangers, especially since I'm not exactly a social person. I'm always worrying and overanalyzing everything, and even now, I've already got this voice in my head telling me someone might be watching me. 😬 😵 I'd be happiest if I could just be there by myself. 😁🎉

Look, you really have two paths here:
- Build some muscle and get a toned physique (don't worry, you won't end up looking bulky; you're nowhere near that)
- If you aren't training seriously, you might just end up gaining fat, leaving you looking soft and out of shape

Bottom line: strength training plus nutrient-dense food.

Check out rippedbody.jp—browse that site to grab the fundamentals of training and nutrition. What you actually need is a routine centered on free weights (squats, deadlifts, presses, rows, pull-ups...) and progressive overload (the site explains how that works). Basically, heavy weights (weights that feel you heavy) and constantly pushing past your comfort zone to force your body to adapt. Skip the machines or doing 50 bodyweight squats a day like some people here suggest. That's a waste of time.
Man, you've gotta put in the work if you want results; it's about shifting your lifestyle somewhat.

As for feeling embarrassed about hitting the gym, don't sweat it. You aren't the center of attention, and nobody is staring at you. People are there to work out, just like people go to a library to read or a grocery store to shop. Think of it like a trip to Target. You show up, do your thing, and leave.

Also, don't be afraid to hire a personal trainer. Yeah, it costs money, but if you find a solid coach who knows their stuff, spending a few sessions over a couple of weeks is totally worth it to get pointed in the right direction—especially if you aren't confident navigating all the info online yet.

Linda Robinson49 said:Hey. I'll just get straight to the point. I've always struggled with being underweight—basically just having a metabolism that runs too fast. I can't gain a single pound no matter how much I overeat. It makes no sense because I actually managed to lose two pounds, even though I'm eating constantly throughout the day. Fast food and junk are staples for me right now, and I'm struggling because I want to look healthy and fit, not scrawny and depleted. It’s driving me insane and honestly making me depressed. What do I do? I tried B-complex and brewer's yeast capsules, but nothing worked. Nothing works. I'm getting desperate because I'm pretty tall and my weight is hovering at levels you'd see in someone with anorexia, which isn't me and hasn't been an issue in my life. I love food. I enjoy eating. I just want to hit a normal weight. Right now I'm at 95 pounds, and I used to be at 100. I haven't moved from that weight in years. I just want to hit 120, maybe 130... I don't understand how I lost weight or if this is even normal. I have no idea what the catch is. Back when I saw my doctor, she gave me that B-complex... I'm at a loss. 🕺

I see you've posted here before about similar issues. Have you gone to get basic bloodwork done since then? Like a CBC, iron levels, thyroid hormones...?

Rule out any underlying medical issues first. Once that's cleared, then you can try applying the advice given above.

I actually dealt with the exact opposite problem once. I was eating more than ever and still gaining weight until I finally bumped up by about 30 pounds. Turns out I had hypothyroidism. Until I got my hormone levels sorted out, the weight wouldn't budge, regardless of whether I was working out or watching what I ate (well, at least it wasn't going up during that specific stretch).

Anyone actually tried Apetamin before?

melloworca6 said:I noticed you've posted here before about something pretty similar. Have you actually made it to the doctor yet to get some basic labs done—you know, CBC, iron levels, thyroid stuff?

Nope. 🕺Not yet.

Alexander Ramirez18 said:If you're not feeling the gym vibe, just do squats and knee pushups at home—aim for at least 50 a day to start. Also, try to pair your carbs (bread, rice, pasta, oatmeal, potatoes) with some protein (meat, eggs, milk, cheese, yogurt) at every meal.

I totally went through a phase where I did nothing but home squats—I actually followed this random challenge I found online 😬 it was basically a 30-day thing where the reps increased every single day... I stayed super disciplined and crushed it every day back then, but now? Honestly, I can barely scrape together five. 🤣😵